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How to use benchmarks
How to use benchmarks
Film the benchmark listed below.
Grade yourself using the checklist.
Circle your weakest 1–2 items only.
Train those fixes for 1 week, then retest the same benchmark.
Benchmark #1 (After Chapter 1): General Shadowboxing
Benchmark #1 (After Chapter 1): General Shadowboxing
Film (3 minutes):
Benchmark #2 (After Chapter 3): Full Punch Set
Benchmark #2 (After Chapter 3): Full Punch Set
Film (3 minutes)
2:15–3:00 full punch flow (50–70%)
Benchmark #3 (After Chapter 5): Head Movement + Balance
Benchmark #3 (After Chapter 5): Head Movement + Balance
Film (3 minutes)
2:00–3:00 slip/roll → reset (add light jab only if clean)
If you fail…
If you fail…
Balance/stance/guard breaks → repeat Chapter 1
Punch mechanics are sloppy → repeat Chapter 3
Head movement throws you off balance → repeat Chapter 5
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