MF Burke Boxing

Coach Burke’s love of boxing began back in his college days when he joined the Bengal Bouts program at the University of Notre Dame. The Bengal Bouts is a student-run boxing club that begins with rigorous training and culminates in an intramural tournament that raises money for the Holy Cross Missions in Bangladesh. Burke won his weight class all three years he fought. Though he then retired from competition, his passion for boxing only grew. He has had a heavy bag hanging in the basement of every house he’s ever lived in.

In 2009, at the request of his students, he started a boxing program at Wheeling High School modeled after the Bengal Bouts. Burke volunteered as head coach and trained 60 or so young men and women who then participated in an intramural “Fight Night” in the school’s gym that, in the four years the program lasted, raised over $20,000 for the Make-A-Wish Foundation and the Countryside Association for People with Disabilities.

Coach Burke’s current goal is simple: to help those interested in boxing get their best possible workout by using the most efficient and productive technique. This demands both physical and mental engagement and acuity. Don’t rely on a coach to tell you what to do. Be a student of the game. Discuss and critique what works best for you. Your coach/partner then becomes your collaborator, reminder, and encourager.

These lessons are fully adaptable to any fitness and experience level, whether you are an absolute beginner looking for a new workout or a routine boxer cleaning up your technique.

A suite of online videos featuring technical breakdowns and recommended drills and workouts coming soon.

Physical & Mental Acuity

Boxing builds an efficient mind-body connection. Think faster, move faster, get a better overall workout.

Technique

Better technique = Better workout. Keep it clean, efficient, and tight. Unravel from the feet up to the fists. Separate body parts to relax and eliminate wasted energy. Be fast and loose.

Burke’s Five Pillars

Movement

Boxing involves constant movement. No standing still. Use the feet first to setup launch angle and distance.

Core Strength

All power and speed comes from the core. Roll the shoulders and stay engaged by “coring out.” Use the hips to deliver punches.

Ambidexterity

Switch stances and train equally on both sides for a complete physical and mental workout that eliminates imbalances.

Modes of Practice…

SHADOWBOXING - can be done alone, no equipment necessary, can add a lot of movement

PADDLES - soft impact, ideal for children & seniors, partner required, opportunity for increased movement

HEAVY BAG (or BOB) - can be done alone, heavier impact, less movement

MITTS - heavier impact, partner required, opportunity for increased movement

Steps of Learning…

Note: Be Ambidextrous! Each of these steps is to be learned as a righty and a southpaw. Switching back and forth between stances allows you a much more comprehensive (and less redundant) workout.

  1. Begin by learning Proper Stance, Body Positioning, and Basic Movement.

  2. Learn the Four Basic Punches: Jab, Cross, Hook, Uppercut.

  3. Learn Basic Combinations of 2-4 punches

  4. Add Conditioning Drills featuring Continuous Repetition and Movement

  5. Add Defensive Maneuvers: Slip, Parry, Bob & Weave, Block

  6. Increase Complexity of combinations, defense, and conditioning drills

  7. Workouts can now be varied between fundamentals and conditioning. Play with tempo, intensity, complexity, and offensive or defensive focus.

  8. Have fun!

Book a lesson

  • Coach Burke is currently teaching out of his personal gym located in downtown Chicago. He can also travel for a minimal fee. Email for more info.

  • A full suite of online videos is currently being developed. Check back soon for details on how to begin learning virtually.