Preparing for your first fight comes down to three things: turn up, learn to defend yourself before you worry about hitting hard, and get used to three 2-minute rounds before the night. At The White Collar Fight Club, Fight Camp does the planning for you. This guide is how to get the most out of it.
The eight weeks, week by week
Every fighter follows the same programme, from your first stance to your fight plan.
- Week 1Assessment, stance, guard and footwork. Jab and cross. Basic defence
- Week 2Hook and first combinations. Blocking, parrying and head movement
- Week 3Controlling range, entries and exits, counters. First controlled sparring
- Week 4Defence into counter, ring position, corner escapes. Matchmaking begins
- Week 5Ring control, pacing three 2-minute rounds, simple tactics. Team sparring
- Week 6Spar your proposed opponent in simulated bouts. Corner work. Matches signed off
- Week 7Your fight plan, best combinations, technical sparring only. The fight card drops
- Week 8Light pads and movement, weigh-in and team briefing. Then Fight Night
Muay Thai fighters learn all of this, with kicks, knees and the clinch added each week. The detail is in Muay Thai explained.
Ten tips for your first fight
- Turn up to every session. Two sessions a week for eight weeks. Every one you miss is a gap in the plan.
- Learn defence first. Guard, footwork and head movement come before power. They're what keep you calm in round three.
- Get your kit early. Gloves and wraps from week 1, a head guard and gum shield by week 3, and a groin guard by week 4. Muay Thai fighters also need shin guards.
- Train with your gum shield in. You'll wear it throughout camp, so you get used to breathing with it.
- Treat sparring as learning. Controlled sparring starts in week 3. It's practice, not a fight. Work on one thing at a time.
- Practise the full distance. Six minutes of fighting sounds short. It isn't. Week 5 is about pacing three 2-minute rounds.
- Add the Saturday session if you can. There's an optional Strength & Conditioning session on Saturdays at 13:30.
- Look after the basics. Sleep well, eat properly and stay hydrated. Hard training on an empty tank goes nowhere.
- Don't crash diet. You're matched on weight and experience, with no more than 5kg between you. There's no need to chase a number.
- Listen to your corner. Week 6 includes corner work. On the night, sit, breathe and do one thing they tell you.
Your first spar
Nobody spars in week 1. Controlled sparring starts in week 3, once you can defend yourself. Team sparring follows in week 5, and in week 6 you spar your proposed opponent in simulated bouts. By week 7 it's technical sparring only, so you arrive at Fight Night fresh, not battered. 96% of fighters spar their opponent before Fight Night, so there are no surprises when the bell goes.
Fight week
The hard work is done by now. Fight week is light pads and movement, a weigh-in and a team briefing. Pack your kit the day before, sort your tickets and travel early, and don't change your routine. If the nerves kick in, that's normal: read how to handle Fight Night nerves.
On the night
- A medical first. You'll have a medical before your fight, and another one after it.
- Three 2-minute rounds. With 1 minute's rest between, and your coach in your corner.
- A professional referee. In charge of every bout, with medics ringside.
- A result. The referee scores every bout: a winner and a runner up, or a draw.
All the rules are in white collar boxing rules.
Questions
How long does it take to prepare for a first fight?
With us, eight weeks of Fight Camp: two coached sessions a week, plus an optional Strength & Conditioning session on Saturdays.
Do I need to be fit before I start?
No. Week 1 opens with an assessment, and the conditioning builds every week up to Fight Night.
When do I start sparring?
Controlled sparring starts in week 3, once you can defend yourself. Nobody spars in week 1.
Do I need to lose weight before my fight?
No. You're matched on weight and experience, with no more than 5kg between you, so there's no target weight to hit.
What kit do I need for my first fight?
Gloves and wraps, a head guard, a gum shield and a groin guard, plus shin guards for Muay Thai. Full list in our boxing kit list.
Can I fit Fight Camp around work and family?
It's built for people with day jobs: two evening sessions a week for eight weeks. Boxing is Tuesdays and Wednesdays at 19:30 at Gymbox Victoria. Muay Thai is Mondays at 18:00 and Wednesdays at 19:00 at Gymbox Farringdon. The Saturday Strength & Conditioning session is optional.
Will I learn more than a jab and cross in eight weeks?
Yes. Hooks and first combinations come in week 2, counters in week 3, and defence into counter, ring position and corner escapes in week 4. By week 7 you're working on your own fight plan.
What should I do between sessions?
Keep it simple. Rest and recover, keep active, and practise your stance and footwork at home. If you want more, add the optional Strength & Conditioning session on Saturdays at 13:30.
What does being hit feel like the first time?
You'll feel it, but you won't be thrown in. Controlled sparring starts in week 3, once you can defend yourself, with head guards and 16oz gloves, and it builds from there.
Your first round starts here
Eight weeks of free coaching, then a real Fight Night. Sign up in two minutes, then hear everything at the Intro Meeting before you commit to anything.
Join the camp →Take the 60-second quiz