How to Use FightFlow
A practical guide to every Training Center mode. Works offline on all iOS and Android devices. This guide walks every Training Center surface so you know what to pick and how to run it.
Fast start
Get into your first round in under a minute
Four steps from install to your first voice-led round.
1
Install the app
FightFlow is on iOS and Android. Download from the App Store or Google Play. Everything works offline after the first launch.
2
Open the Training Center
From the bottom tab bar, tap Training. You'll see Fight Camps at the top and the rest of the modes below.
3
Pick a mode
If you're new, start with Skill Academy to build the fundamentals, and read the Knowledge section for technique. Want a guided plan? Open Fight Camps and run the FightFlow Starter camp. Quick Train and the random flows come later, once the basics feel natural.
4
Set the round and start
Confirm round length, cadence, discipline, and any filters — then hit start. Eyes up, hands free.
Training Center guide
Every mode, what it's for, and how to run it
The Training Center groups Fight Camps at the top, Quick Train below it, then standalone modes like Conditioning, Shadowboxing, Combo Builder, Pad Rhythm, Rounds Mode, Skill Academy, and the drill modes. Jump to a specific one or read top to bottom.
Jump to a mode
Fight Camps
Best for
When you want a coached path instead of choosing one-off rounds.
Multi-week training cycles with progressive structure.
Returning to consistent training after a layoff.
How it works
Camps are guided multi-session programs that mix Quick Train, drills, routines, Skill Academy work, conditioning, and shadowboxing into a single coached path. Each camp has a Today's Mission so you always know what to train next.
How to start
1
Open the Training Center and tap Fight Camps.
2
Pick the FightFlow Starter camp to onboard, or browse core and specialty camps.
3
Start Today's Mission — the camp queues the right session for you.
Setup notes
Starter camp is included on the free tier as the onboarding path.
Core and specialty camps are part of Unlimited.
You can pause and resume a camp without losing progress, and review past camps in the camp archive.
Pro tip: Trust the camp's pacing. The first few sessions are usually lighter on purpose so the harder work later in the camp lands clean.
Quick Train
Best for
Jumping into a voice-led round in seconds.
Variety days when you don't want to plan the session in detail.
Warm-ups that cover a wide skill footprint quickly.
How it works
Quick Train is the umbrella for five reactive submodes. Pick a submode, and FightFlow opens session setup with your remembered defaults so you can hit start without re-configuring every time.
How to start
1
Open the Training Center.
2
Tap one of the five Quick Train cards: Target Callout, Random Move Flow, Random Combo Flow, Constraint Rounds, or Defense Focus.
3
Confirm round length, cadence, and discipline — then start.
Setup notes
Each submode remembers its own setup so a fast round on Tuesday matches what you ran on Monday.
All five submodes work for boxing, kickboxing, and Muay Thai.
The five submodes are explained individually below.
Pro tip: If you only have ten minutes, run one Quick Train round at your normal cadence instead of skipping. Short, sharp reps compound.
Five Quick Train submodes
Target Callout
Best for
Open-ended target awareness — head, body, leg — without a fixed combo.
How it works
The coach calls one or more body zones at your tempo. Pick any technique you want — punch, kick, knee, or elbow — to land each called zone.
Pro tip
Don't lock to one weapon. Match the technique to the zone, then change stance or angle between callouts to keep it fight-realistic.
Move Flow
Best for
Reaction speed and decision-making under uncertainty.
How it works
The cue engine calls unpredictable single moves at your configured tempo. You react instantly and maintain form.
Pro tip
React first, refine after. If you fall behind, skip one cue rather than rushing two.
Random Combo Flow
Best for
Building offensive flow and transitional fluency.
How it works
The engine generates 2–6 step sequences for you to execute as one combination, building smooth transitions between strikes.
Pro tip
See the next step while finishing the current one. Vary levels (low/high) to build deception.
Constraint Rounds
Best for
Breaking habits by limiting options under live time pressure.
How it works
Rules activate during the round (e.g., punches only, no right hand) and switch at the change-up pace you set. You choose which of the nine modifiers can appear, and the coach announces every switch. Turn on Build-Up to stack rules as the round progresses.
Pro tip
Name the rule out loud when it triggers to lock focus. Quality over volume under limits.
Defense Focus
Best for
Posture, vision, and automatic defensive reactions.
How it works
Trains reflex defense — slips, rolls, parries, checks — with optional counter opportunities. Choose between blocking-only or opponent-cue mode.
Pro tip
Eyes on chest and shoulders, not the gloves. Counter only after a clean defensive action.
Conditioning & Warmup
Best for
Fighter-specific endurance, strength, and mobility blocks.
Warming up joints and raising heart rate before sparring.
Finishing a technical session with an honest sweat block.
How it works
Build timed work/rest blocks with selectable exercises, spotter cues, and coach energy. Use a preset, or stack rounds in the custom builder. Intensity controls rest length so you can push without overcooking.
How to start
1
Open Conditioning & Warmup from the Training Center.
2
Pick a preset, or open the builder and add exercises round by round.
3
Set work, rest, and total rounds — then start.
Setup notes
Use it as a warmup, a finisher, or a standalone session.
Conditioning plans are shareable — send a link, your partner one-taps it into their library.
Pro tip: Quality over volume. Maintain clean movement at the end of the round, even if it means dropping intensity by one notch.
Shadowboxing
Best for
Solo technical days where decision-making is the main goal.
Rehearsing scenarios instead of fixed combinations.
Footwork plus attacks at controlled intensity.
How it works
Runs short scenario blocks with intent rules — pressure, counter-first, straights only, and more. You create solutions inside each block while the coach gives sparse tactical prompts so your imagination drives the round.
How to start
1
Open Shadowboxing from the Training Center.
2
Pick a preset scenario, or build a custom scenario from blocks.
3
Choose round length and start.
Setup notes
Custom scenarios let you stack tactical blocks in any order.
Scenarios are shareable — send a link, your partner imports the exact pacing and prompts.
Pro tip: Treat each block as a tactical problem, not a checklist. Prioritize clean exits and posture after every action.
Combo Builder
Best for
Repeating a coach's exact sequence at home.
Building a personal drill library you can rerun anytime.
Refining mechanics on focused technical days.
How it works
Build exact sequences with five step types — move, opponent action, pause, stance change, feint. Choose how you time the combo: Step Timing exposes named per-step presets (Snap, Beat, Hold, Breathe), or switch to Tap Rhythm and tap a beat on the screen — FightFlow computes step delays from your taps so the whole combo lands on your rhythm. The drill plays back precisely so you follow along until the round ends.
How to start
1
Open Combo Builder from the Training Center.
2
Tap New Combo, add your steps, and toggle between Step Timing and Tap Rhythm to match how you want to feel the combo.
3
Save it — then practice it from your library.
Setup notes
Step Timing and Tap Rhythm are mutually exclusive — switching modes overwrites your previous timing on that combo.
Edit, favorite, rate, duplicate, and re-practice any combo.
Combos are shareable via FightFlow links — timing and notes stay intact.
Pro tip: Use Tap Rhythm to capture the feel of a combo your coach showed you — tap along to their pace, then refine individual steps with Step Timing later.
Pad Rhythm
Best for
Locking a combo into muscle memory.
Drilling on the bag or in the air without watching the screen.
Building speed on a sequence you already know.
How it works
A play-style for any combo. The coach calls the sequence once, then a metronome ticks the combo's own rhythm — the natural gap between each move — so you run it from memory until the next call. Set how many reps you get per call, the session length, and a speed dial that scales from a slow warm-up to fight pace. Drill any of 1,000+ ready-made combos or anything you've built in Combo Builder.
How to start
1
Open Pad Rhythm from the Training Center, next to Combo Builder.
2
Pick a combo from the library — search or filter — or open one you built.
3
Set speed, reps per call, and length, then start. Listen for the call, then keep the beat.
Setup notes
Speed presets (Slow, Medium, Fast, Ace) plus a free 20–200% dial — all moves scale together.
Reps per call sets how long you drill from memory between calls (Once, 5, 10, or 15).
Practice counts track how often you've drilled each combo.
Pro tip: Start at a speed where every rep is clean, then nudge the dial up a notch once the sequence feels automatic.
Rounds Mode
Best for
Full training days with mixed round types.
Coach-style programming for yourself or a student.
Putting Quick Train, drills, and conditioning into one continuous workout.
How it works
A circuit builder for full sessions. Stack multiple rounds with their own type, duration, and rest. Mix Quick Train, custom combos (Coached or Pad Rhythm playback), conditioning, shadowboxing, Skill Academy levels, and every drill mode — footwork, hand, defense, kick, and elbow drills — inside one routine.
How to start
1
Open Rounds Mode from the Training Center.
2
Pick a preloaded routine, or tap New Routine to build your own.
3
Add rounds, set rests, and start the routine.
Setup notes
Rounds Mode handles transitions between modes for you.
Save your routines and re-run them on heavier training days.
Pro tip: Order rounds from technical to physical. End on conditioning so technique stays clean while you're fresh.
Skill Academy
Best for
Progressing when you don't know what to drill next.
Mastering specific techniques from fundamentals to tactical systems.
Visual progress tracking across hands, legs, defense, feints, movement, and tactics.
How it works
A tree-based progression system. Three branches, nineteen tracks, more than 150 levels. Pick a track and level, run the structured session, and unlock what comes next.
How to start
1
Open the Academy from the Training Center.
2
Pick a branch, then a track that matches what you want to develop.
3
Run the level's session and complete it to unlock the next one.
Setup notes
Completion and history are tracked per track.
Use it as a skeleton for technical days — pair an Academy level with a Quick Train round at the end.
Pro tip: Don't skip ahead just because a level looks easy. Early levels lock the rails for the harder ones above them.
Footwork Drills
Best for
Angles, balance, rhythm, and ring control.
Cleaning stance integrity under fatigue.
Technical movement days.
How it works
Curated movement routines that focus on footwork, angles, pivots, and exits. Each routine has its own setup preferences so you can run it at the cadence and difficulty that fit your level.
How to start
1
Open Footwork Drills from the Training Center.
2
Pick a routine.
3
Confirm the routine's setup and start.
Setup notes
Multiple routines, each with their own structure and intensity.
Footwork routines can also be slotted inside Rounds Mode.
Pro tip: Short steps, quiet feet. Land organized before throwing anything heavy.
Hand Drills
Best for
Speed, volume, and pattern memory.
Punch endurance and trigger-driven reactions.
Sharp finisher rounds after technical work.
How it works
Trigger-driven punching routines built around a base loop and trigger events. The base loop is your default rhythm; triggers swap in high-value patterns and burst sequences.
How to start
1
Open Hand Drills from the Training Center.
2
Pick a routine.
3
Confirm the setup and start.
Setup notes
Each routine has its own structure and tempo.
The list also includes 10 stepping strike drills — scripted step-plus-punch combos that run as called sequences rather than trigger loops.
Hand drill routines can be added to Rounds Mode for volume blocks.
Pro tip: Keep shoulders relaxed. Striking endurance comes from breath and posture, not from squeezing the gloves harder.
Defense Drills
Best for
Posture, vision, and automatic defensive reactions.
Slips, parries, rolls, angle exits, and clean counters.
Building defense as a habit, not a mode you switch on.
How it works
Curated defense-focused routines that feed reactive scenarios. Run them standalone for a defense-only day, or slot them into a Rounds Mode routine to balance an offensive session.
How to start
1
Open Defense Drills from the Training Center.
2
Pick a routine.
3
Start the round and react to the called scenarios.
Setup notes
Counters are optional — focus on clean defensive actions first.
Use defense drills as the second or third round of a Rounds Mode routine, not the warm-up.
Pro tip: Read intent from chest and shoulders, not gloves. Chin tucked, spine tall, not hunched.
Kick Drills
Best for
Building cleaner teeps, roundhouses, and low kicks.
Kick-into-punch and punch-into-kick transitions.
Kickboxing and Muay Thai technical days.
How it works
Curated kick-pattern routines. Each routine focuses on a specific kick family — teep range, roundhouse work, low-kick volume, checks, or punch-to-kick chains — with controlled cadence so technique stays intact.
How to start
1
Open Kick Drills from the Training Center (kickboxing or Muay Thai discipline).
2
Pick a routine.
3
Confirm the routine's setup and start.
Setup notes
Kick Drills are kickboxing- and Muay Thai-only. Boxing-discipline sessions don't see them.
Kick drill routines can be slotted inside Rounds Mode for full-session work.
Pro tip: Reset your stance after every kick. Sloppy returns are where Muay Thai sparring punishes you the hardest.
Elbow Drills
Best for
Muay Thai elbow patterns at clinch range.
Slashing and chopping elbows from different angles.
Elbow-into-clinch and elbow counters.
How it works
Authored elbow-pattern routines that drill the cleanest entries, angles, and exits. Run them as a standalone technical block or layer them inside Rounds Mode after a kick or punch round.
How to start
1
Open Elbow Drills from the Training Center (Muay Thai discipline).
2
Pick a routine.
3
Confirm the routine's setup and start.
Setup notes
Elbow Drills are Muay Thai-only.
Best run after you're warm — these are clinch-range, full-extension patterns.
Pro tip: Chop, don't swing. Drop your weight into each elbow rather than reaching with your arm.
Reels
Best for
Catching bad habits you can't feel in the moment.
Reviewing combos and footwork after the session.
Building a personal training tape over time.
How it works
Arm the camera before a round from the Training Center recording chip. FightFlow auto-records short clips during the session and stores them locally on your device. After the round, review them in Progress → Reels, react with a quick emoji, and keep the keepers.
How to start
1
Open the Training Center and tap the recording chip in the header to arm.
2
Start any training session — clips capture automatically while you train.
3
Open Progress → Reels after the round to review, react to, and manage clips.
Setup notes
Clips stay local — nothing is uploaded to any server.
Free users can save up to 5 clips at a time; Unlimited removes the cap.
Use the front or rear camera per session, your choice.
Pro tip: Review one clip the same day, then delete the rest. Daily-honest review beats weekly highlight reels.
Session setup
What every setup screen actually controls
Most modes use the same configuration shape. Here's what each control does so you can dial it in once and stop second-guessing.
Discipline
Boxing, kickboxing, or Muay Thai. The cue pool changes accordingly — punches only for boxing, kicks and knees added for kickboxing, and the full kick, knee, and elbow set for Muay Thai (elbows are Muay Thai only).
Round length & rests
Set rounds from a quick burst to a long block. Rest intervals are configurable too — match it to how you train at the gym.
Cadence & difficulty
Cadence controls how often the coach calls. Difficulty scales the move pool and the complexity of combos so the round fits your level.
Side filters
Allow both sides, or limit to your lead or rear side to drill a specific weapon.
Countdown & voice
Adjust countdown, voice volume, and choose a voice that cuts through your music.
Saved settings
FightFlow remembers your last setup per mode so the next session starts where the previous one left off.
During training
Hands free, eyes up
Listen and react. Eyes stay up so you can train with a heavy bag, mitts, or open space.
Pause or stop with a single wave or a double wave over the proximity sensor — no need to take gloves off.
Use voice commands at the end of rounds: "Restart", "New Moves", "Setup", or "Back".
Music from Spotify or Apple Music plays underneath — the cues mix on top.
After training
History, streaks, and reports
Open History from the bottom tab bar to review every session you've run.
Track total active training time, weekly streaks, and goal progress.
Repeat any past session in one tap — the setup is preserved exactly.
Unlimited users get monthly report cards and deeper progression insights.
Share with your team
Send a link, your partner trains the same routine
Share links for combos, shadowboxing, and conditioning carry the exact pacing, prompts, and structure — your partner imports in one tap. Footwork and hand-drill links open that drill's list to train. No screenshots, no manual rebuilds.
Send a Combo Builder link — timing, opponent prompts, and pauses stay intact.
Share Shadowboxing scenarios with their full block structure.
Share Conditioning routines with work/rest values preserved.
Combo, Shadowboxing, and Conditioning links import in one tap — no screenshots, no manual rebuilds.
Footwork and Hand Drill links open that drill's list, ready to start — they don't import a saved routine.
Built for Every Fighter
From first-time learners to experienced strikers — FightFlow adapts to your level.
Beginners
Start in Skill Academy — structured, level-by-level drills that teach the fundamentals — with the Knowledge reference a tap away. Clear voice guidance keeps your hands free.
Home Trainers
Train anywhere — living room, garage, or backyard. No equipment needed, just focus and movement.
Gym Fighters
Sharpen your jab, your counters, and your in-and-out timing between gym rounds.
Busy Professionals
Fit short, effective fight-based workouts into any schedule. Stay sharp, even on busy days.
Coaches
Send students home with real work. Build custom combos, share timecoded routines, and let your fighters drill with a voice coach between sessions.
Train free daily. Upgrade for unlimited rounds.
Free users get short daily access to the full Training Center toolbox and the FightFlow Starter camp. Unlimited removes the daily cap and unlocks the full Fight Camps library.
Ready to start your first round?
