How to prepare for a week-long boxing retreat in Bali
15 April 2026 by Luke Howard
Seven days of boxing in Bali is a different rhythm to the way most people train at home. One-hour classes three times a week build one kind of base. Back-to-back sessions across a week, in heat, with a coach who gets time to actually work with you, build a different one. Good preparation lets you get more out of the week and leave less energy on the table.
Here is how to show up ready.
Build a simple base in the four weeks before the retreat
The retreat is a working week, not a race. You do not need to peak for it — you just need to arrive conditioned enough that the volume is fun rather than punishing. Four weeks out is the sweet spot: enough time to build, not so long that life gets in the way.
Three things to focus on:
- Boxing-specific conditioning, two to three times a week. Skipping is the cheapest and most honest way to build what boxing actually asks of you. Five rounds of three minutes on, one minute off, once or twice a week. Mix single unders with doubles.
- Shadowboxing with intent, two rounds before or after your gym session. Work the basics — jab, cross, footwork patterns, head movement. Two rounds every time you train adds up to 30+ focused rounds before you land in Bali.
- Lower-body strength. Squats, Bulgarian splits, step-ups. The Bali heat plus daily training is legs-heavy — the fitter your legs, the more technique you can absorb in the afternoons.
Do not start a new max-effort programme three weeks out. The goal is to feel springy on Sunday afternoon when you land, not cooked.
Acclimate to heat
Bali in July or November is warm and humid. If you train in cold or air-conditioned gyms, the heat is the single biggest thing that catches people out.
Two ways to prepare:
- Do one session a week at home in the warmest part of the day, without air-conditioning, for 30 minutes. Shadowboxing or skipping, nothing heavy.
- Hydrate like you are already there. Add a pinch of salt and a squeeze of lemon to your first water of the day in the last two weeks before the trip. Electrolytes are in the welcome pack on the retreat too.
You will still feel the heat on day one. Your body just handles it better by day three if you have primed it.
Pack for training, not for the beach
The Bali boxing retreat schedule has two training sessions most days. That means two sets of training gear if you want anything clean for the evening team dinner.
A practical packing list:
- Training gear — shorts, tops, sports bras, socks. Pack more than you think. Everything sweats through.
- Boxing gloves if you like your own. Wraps are in the welcome pack.
- Sunscreen. The beach workout on Wednesday is direct sun.
- A light hoodie or long sleeve. Air-conditioning in Bali cafes and restaurants can surprise you.
- Flip-flops and one pair of casual shoes. You will not need anything dressy.
- Swim gear. The Wednesday beach BBQ and the Finn’s farewell on Saturday both call for it.
What you do not need: mouth guard (no sparring), running shoes (sessions are on mats and the beach), formal clothes.
Look after your body during the week
Three things make the biggest difference across the seven days:
- Eat breakfast every morning. It is in the retreat. The 7am session is not optional if you want to get sharper — and breakfast right after is the difference between a good afternoon session and a slow one.
- Use Wednesday. The mid-week AMO Spa massage and recovery is not a bonus, it is a tool. Book whatever add-ons you want — sauna, ice, steam. The later half of the week feels better if Wednesday lands.
- Sleep early most nights. Team dinners are fun and you will not want to miss them. You also do not need to close the restaurant every night. One late night is fine, four is not.
Set one goal for the week
The guests who get the most out of the retreat tend to arrive with a specific thing they want to work on. Not a life overhaul — one focus. “Clean up my jab.” “Stop dropping my lead hand on the hook.” “Get comfortable in the pocket.”
When you land, tell Luke on day one what you want to work on. He has a week with a group of 16, which means he has time to coach your specific thing across multiple sessions. One focused goal gets sharper faster than five vague ones.
You do not have to be a fighter
The retreat is capped at 16. Most guests are training enthusiasts — people who love boxing, train two or three times a week at home, and want a full week of it. They come from all over the world, solo, and they mostly leave friends with the group they arrive with.
You do not need to be the fittest person in the room. You do not need to be the most experienced. You just need to show up having trained a bit, pack smart, and commit to the week when you are here.
Get your personalised free training plan if you want a starting point. Dates, inclusions, and the full schedule are on the retreats page.