| Boxing |
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 PROGRAMS
SUMMER BOXING TRAINING CAMPS AGES 7-15. WATCH FOR DETAILS! K.O.'S BOXING PROGRAMBOXING 101 INTERMEDIATE AND ADVANCED BOXING YOUTH BOXING ADULT FITNESS CLASSES PERSONAL TRAINING OPEN GYM
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K.O.'S BOXING PROGRAMKO's Boxing Program demonstrates Olympic Style Boxing & follows USA Boxing Rules, Regulations & Ideals. Boxing is a disciplinary sport. It is an individual sport. Although boxers train with a team, boxers compete as an individual requiring self-discipline in their life. At KO students must learn & follow the class rules as well as practice self-discipline in & outside of the gym. Students will be required to focus their attention on giving their best in their workouts & training. Many times the youth classes will be combined with the KO boxing team training or Intermediate & Advanced class training. Allowing the Intro students to be surrounded by boxers demonstrating proper technique, form, discipline, endurance and perseverance. They will be able to see and follow along to new workouts making it easier for them to learn. K.O. promotes teamwork. To help build teamwork, the use of training mitts by the students will be used as they learn to train one another. As in the K.O. Code of Conduct, students will encourage and help other members of the class and negative comments or gestures are strictly forbidden. Boxing Requires: Strength, Speed, Balance, Power, Agility, Coordination and Self-Discipline. Students must respect the training, the trainer & the risk involved in the sport of boxing. Students will demonstrate proper technique & form & follow the KO Code of Conduct, which will be strictly enforced. The KO Code of Conduct is in place for the sole purpose of keeping all of the students training safely in a safe comfortable environment. Students will not spar until the trainer & head USA Boxing Coach Lorissa feels the boxer is ready. At that time the student must register with USA Boxing. See Coach L for the forms.
The Training: Students will gain STRENGTH thru appropriate weight training using resistance bands, weights, their own body weight, isometrics, plyometrics and boxing skills.
Muscle memory, Technique, Form, Endurance, Coordination, Footwork, Defense, Punches, Agility, Balance, Speed, Power, Self-discipline I, Coach L, have been an athletic coach for over 25 years & their safety is my number 1 priority. I have been teaching boxing for the last 9 years. The boxing training workouts I have created have been tested, studied & work 100%. Many boxers joining our team from other gyms after relocating to Manhattan have made the comment, "I have learned so much about boxing that I never knew. I have never trained like this & I am getting in amazing shape. I've never done those drills before & they taught me so much! Thanks Coach L! I actually feel like I'm learning the sport of boxing now, not just fighting." I understand that many are not familiar with the sport of boxing & the training it requires. Unlike many boxing gyms that throw the students in the ring after 2 weeks in the gym, I as well as my trainers, care about our students & boxers. They receive our best! All training at KO, workouts, exercises, programs etc have a purpose. They are not random. They are put together carefully & in the best interest of the students boxing education as well as enforcing safety (The KO Code of Conduct). Not only will the K.O. student develop all of the physical demands boxing requires but they will also learn respect: respect for others, respect for their team, self-respect, respect for their surroundings, their coaches & their training, which will be passed on to their everyday lives.
Semester Dates / Rates: Mon - Thurs 730 - 830pm Fri 630 - 730pm Aug 17 - Dec 18 (2x wk) $270 Aug 17 - Dec 18 (unlimited) $299 Join during the semester and fees are prorated.
BOXING 101 (Ages 14+)Also available for K-State Credit** This Introductory Course to Boxing is created by Lorissa Ridley-Fink, USA Boxing Coach, Owner of K.O. Boxing, Inc. and Athletic Trainer since 1985. This 8-week introductory course will introduce students to the sport of USA Olympic Style Boxing in a safe and comfortable environment. This course is for both men and women of all shapes and sizes that have the desire to learn how to box. Whether you are interested in losing weight, getting in great shape, stress relief, self-protection, gaining boxing knowledge, and even wish to become an amateur boxer, this is where your training begins. Equipment used: heavy bags, speed bags, double end bags, opponent body bags, and catch mitts. Students will train like a boxer; gaining muscle, endurance, core strength, speed, power, balance and lose fat, inches and get in boxing shape. No sparring during course.
Equipment needed for course: 12 oz. Heavy Bag Gloves Catch Mitts 180' Stretchable Hand-wraps
Students may pay a one-time rental fee of $50 to K.O. for rental of equipment. Handwraps must be purchased. OR... Students may purchase their own equipment at K.O. (see below)
To purchase equipment see below prices. It is always good to have your own gloves and mitts.
GLOVE PRICES: 12 oz. Leather Pro-Bag Gloves $25 (Red & Black) 14-16 oz. Everlast Vinyl Gloves (pink/white, blue/white, black/white, red/white) Other glove available. Can order from Coach L by email MITT PRICES: Cloth mitts $20 (Red & Black) Leather curved panther mitts $30 (black & white) Other mitts available. Can order from Coach L by email HANDWRAPS: $10 (pink or black)
Contact Coach L via email at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it to purchase your equipment. You may also purchase on the first day of class.
Enrollment in Course: Contact Coach L for enrollment via email at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or call 785-341-1708. Space is limited. Wait list available. Coach L available by appointment only. K.O. Trainers: Coach L (CEO, Head Trainer, USA Level 1 Certified Boxing Coach) Coach Kristin (USA Registered Boxing Coach, K.O. Fighter, member of the K.O. Boxing Team) Contact Coach Lorissa Ridley-Fink for class openings. Email This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or 785-341-1708
Semester Fee: 8 weeks (2 days a week, 16 meetings) $148 See above equipment rental fees and purchase options*
Semester Dates: Jan 20 - Mar 10 Mon / Wed 630 - 730pm Jan 20 - Mar 10 Mon / Wed 200 - 300pm Jan 14 - Mar 4 Tues / Thurs 630 - 730pm Jan 14 - Mar 4 Tues / Thurs 200 - 300pm Mar 9 - May 6 Tues / Thurs 630 - 730pm (no class 3/16, 3/18) Mar 9 - May 6 Tues / Thur 200 - 300pm (no class 3/16, 3/18) Mar 22 - May 5 Mon / Wed 630 - 730pm Mar 22 - May 5 Mon / Wed 200 - 300pm
INTERMEDIATE AND ADVANCED BOXING(Ages 16+) Must Complete Boxing 101 Also available for K-State Credit** Lorissa Ridley-Fink, founder and CEO of K.O. Boxing Inc., USA certified boxing coach and holding over 25 years coaching fitness has created a very unique and professional Boxing Training Program introducing students the the sport of USA Olympic Style Boxing in a safe and comfortable environment. K.O.'s Boxing Training Program is designed to create athletes in the sport of boxing. It is physically and mentally demanding. K.O.'s Boxing Program will appeal to men and women alike who have the desire to box though this desire may be for several different personal reasons. It is professionally designed to appeal to all. Whether you are interested in losing weight, getting in great shape, stress relief, self protection, gaining boxing knowledge, and even wish to become an amateur boxer, K.O.'s Boxing Training Program will fit your needs. You are encouraged to train at your own level. All ages welcome. There is a reason boxing is called the "Sweet Science". It is just that, a science. If you don't plan on understanding it, you better plan on not doing it. Anyone who says, "Okay so I learned how to punch; now I'm ready to fight", is a fool. Boxing has been ranked the hardest sport due to the extensive physical demands of the athlete's body including: Endurance (the ability to continue or perform a skill or action for long periods of time), Strength (the ability to produce force), Power (the ability to produce strength in the shortest possible time), Speed (the ability to move quickly), Agility (the ability to change direction quickly), Flexibility (the ability to stretch the joints across a long range of motion), Nerve (the ability to overcome fear), Durability (the ability to withstand physical punishment over a long period of time), Hand-Eye Coordination (the ability to react quickly to sensory perception), and Analytic Aptitude (the ability to evaluate and react appropriately to strategic situations). K.O.'s Boxing Training Program will extensively cover all of the above categories of athleticism required of a boxer. "I believe to create an athlete in any sport you must be aware of the many different aspects of the training. To develop K.O.'s Boxing Training Program, I felt it of great importance to seek out the training methods and boxing styles from a variety of professional boxers and boxing trainers. Creating diversity in K.O. Boxer's techniques. Combined with my own special training regiments I developed over the past 25 years, K.O.'s Boxing Training Program will propel boxers in the art of boxing as far as they wish to go", says Lorissa Ridley-Fink. "Coach L" The prerequisite of this course is Boxing 101. Required unless you are a USA registered boxer with at least 1 fight in your passbook.
Equipment needed for course: Heavy Bag Gloves (Purchased or paid one time rental fee in Boxing 101) Catch Mitts (Purchased or paid one time rental fee in Boxing 101) Jump Rope (Purchased or paid one time rental fee in Boxing 101) 180" Stretchable Hand-wraps (Received free from K.O. in Boxing 101) Students paid one time rental fee, for gloves, mitts and jump ropes in Boxing 101 or purchased their own. Students received their own Hand-wraps to keep, complimentary from K.O. thru Boxing 101. All equipment will continue to be available for purchase including: boxing shoes, K.O. sport bottles, K.O. sweat towels, K.O. tanks, hoodies and more. See Coach L for orders.
Enrollment in course: Max enrollment - 20 students K.O. Trainers: Coach L, Coach Kristin This is an on-going program students may join anytime. Mid-month enrollment prorated. May use Prinatable/Mail-In Enrollment Form. Space is limited. Wait list available. Contact Coach Lorissa Ridley-Fink for openings. Email This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or 785-341-1708.
Days and Times: Monday - Thursday 730pm - 830pm Fridays 630pm - 730pm
Semester Dates / Rates: Jan 14 - Mar 4 Jan 14 - Mar 4 Jan 20 - Mar 10 Mar 9 - May 6 (no class 3/16, 3/18) Mar 22 - May 5 2x a week $145 Unlimited $170
K.O.'S YOUTH BOXING PROGRAM (Ages 7-16+)(Following evaluation with Coach L, ages 14-16 may enroll into the Adult Introductory Program. See Boxing 101) KO's Youth Boxing Program demonstrates Olympic Style Boxing & follows USA Boxing Rules, Regulations & Ideals. Boxing Requires: Strength, Speed, Balance, Power, Agility, Coordination and Self-Discipline. Youth will give 100% in their practices at KO. Youth and Parents must respect the training, the trainer & the risk involved in the sport of boxing. KO will not allow any back talk, slacking off or horseplay. Youth will demonstrate proper technique & form & follow the KO Code of Conduct, which the parents will help enforce. The KO Code of Conduct is in place for the sole purpose of keeping all of the students training safely in a safe comfortable environment. Youth will not spar until the trainer & head USA Boxing Coach Lorissa feels the boxer is ready. At that time the parent must register their youth with USA Boxing. See Coach L for the forms. The Training: Youth will gain STRENGTH thru appropriate weight training using resistance bands, weights, their own body weight, isometrics, plyometrics and boxing skills.Youth will gain SPEED thru executing boxing skills on the rhythmic & speed bags; footwork drills requiring fast feet & quick muscle movements. Youth will improve their BALANCE thru core training. Core strength is the key to balance. KO incorporates core strength-training balls into the workouts. The core balls require balance & coordination. Youth will learn how to workout on the core balls to develop the balance & coordination boxing demands. Adding the core balls to their workouts allows the youth to have fun and enjoy their training as well as giving them a piece of equipment that the parents may economically purchase, giving the youth the opportunity to train at home to improve their balance & coordination & work on self-discipline. The fun & excitement KO adds to the workouts are a little something special that other boxing gyms may not. Youth will find their POWER by learning proper technique & concentrating on demonstrating that proper technique in their boxing skills. Without proper technique, the power of the punch cannot be developed. Youth must express the desire to execute proper technique on a regular basis. Youth will not slack off & just go thru the motions. This behavior is a break in the KO Code Of Conduct. Youth will develop their AGILITY skills thru station training. KO has many exciting obstacle course type training the youth will enjoy as they give their best to complete the agility skills.Youth will become more COORDINATED thru Shadow Boxing. Boxing requires muscle memory. Shadow boxing is a repetition of boxing skills without making contact with the bag or mitts. Shadow Boxing is the only way to develop muscle memory. Shadow Boxing should be practiced at home on a regular basis. The KO boxing team is required to Shadow Box 1 hour a day outside of the gym. KO encourages parents to allow their youth this practice time to Shadow Box. Without this practice time muscle memory will not improve which will lead to difficulty demonstrating proper technique in basic boxing skills. Shadow Boxing can be boring. Fortunately KO has the ability, with Coach L's dance background, to put Shadow Boxing to music. Boxing is much like dancing in the aspects of rhythm, coordination, and balance & muscle memory. Shadow boxing to music allows the body to relax & find rhythm, allows footwork drills to be demonstrated with coordination & balance, and repeating the movements will allow the youth to develop muscle memory in proper boxing movements including shifting, moving forward, backward, right, left, pivoting & defense including rolling & slipping punches - as well as executing proper technique & form in their boxing punches. Many students, youth as well as adult - even the fighters, have said after Shadow Boxing a routine, "That was FUN!" I, Coach L, have been an athletic coach for over 25 years & their safety is my number 1 priority. I have been teaching boxing for the last 9 years. The boxing training workouts I have created have been tested, studied & work 100%. Many boxers joining our team from other gyms after relocating to Manhattan have made the comment, "I have learned so much about boxing that I never knew. I have never trained like this & I am getting in amazing shape. I've never done those drills before & they taught me so much! Thanks Coach L! I actually feel like I'm learning the sport of boxing now, not just fighting." I understand that many are not familiar with the sport of boxing & the training it requires. Unlike many boxing gyms that throw the students in the ring after 2 weeks in the gym, I as well as my trainers, care about our students & boxers. They receive our best! All training at KO, workouts, exercises, programs etc have a purpose. They are not random. They are put together carefully & in the best interest of the students boxing education as well as enforcing safety (The KO Code of Conduct). Not only will the youth develop all of the physical demands boxing requires but they will also learn respect: respect for others, respect for their team, self-respect, respect for their surroundings, their coaches & their training, which will be passed on to their everyday lives.
To enroll: contact Coach L at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
Equipment needed: 10 oz. Heavy Bag Gloves ($20) Jump Ropes ($5) Youth Size Stretchable Hand-wraps Students may rent gloves and jump ropes from K.O. for a one time fee of $25. Youth will receive their own Hand-wraps to keep. Students may bring their own equipment or purchase at K.O. Boxing prior to or on the first day of class.
Semester Dates / Rates: Oct 21 - Dec 16 $120 6 Month Discount Packages available Pay for 5 months and receive 6th month free.
Enrollment in course: Max enrollment - 14 students K.O. Trainers: Coach Kristin, Coach L This is an on-going program students may join anytime. Mid-month enrollment prorated. May use Printable/Mail-In Enrollment Form. Space is limited. Wait list available. Contact Coach Lorissa Ridley-Fink for class openings and evaluation for class placement. Email This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or 785-341-1708.
Days and Times: Wednesday 530pm - 630pm
ADULT FITNESS CLASSESVariety is the key to long-term fitness commitment. Attention ladies of all ages it is definitely time to take care of yourself! Get ready to get in shape with an exciting workout program that will allow you to safely work at your own level. Forget about those infomercials! K.O. has the most creative excercises, classes and trainers around! See below for the various classes throughout the week. Never having the opportunity to get bored or think about the stresses of the day you will creatively excercise, have fun and make new friends. K.O. Trainers will help you with your form and technique while keeping you motivated. See "K.O. Trainer Qualifications". Lorissa Ridley-Fink, founder and CEO of K.O. Boxing Inc., and Athletic Trainer since 1985, welcomes you to work at your own level in a safe and comfortable environment. Many of the students in this class have been with Coach L since she brought her fitness program to Manhattan, KS in 1999.
Equipment needed for class: Workout attire (See K.O. Code of Conduct) Comfortable smooth soled shoes (never worn outside) / can go barefoot
Semester Dates / Rates: Aug 17 - Dec 18 (2x wk) $220 Aug 17 - Dec 18 (unlimited) $270 Unlimited class enrollment includes Open Gym* 6 Month Discount packages available Pay for 5 months and receive 6th month free. Join during the semester and fees are prorated.
Enrollment in course: Max enrollment - 16 adults K.O. Trainers: Coach L, Coach Kristin This is an on-going program you may join anytime. Mid-month enrollment prorated. May use Printable/Mail-In Enrollment Form. Space is limited. Wait list available. Contact Coach Lorissa Ridley-Fink for class openings. Email This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or 785-341-1708.
Days and Times: 530pm - 630pm Mondays: Upper Body Weight Training, Abs and Boxing (Prerequisite for Boxing portion - Boxing 101) Tuesdays: Lower Body Weight Training, Trouble Spots: (Hips, inner thighs, glutes, etc.), Abs and Kickbox Wednesdays: Hip Hop Dance Thursdays: Core Training Fridays: Hardcore Boxing and Power Abs (Prerequisite for Boxing portion - Boxing 101)
PERSONAL TRAININGFor information on Personal Training please contact Coach Lorissa Ridley-Fink directly at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or 785-341-1708.
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| Last Updated ( Monday, 16 November 2009 ) |
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