Category Archives: Training

July 5, 2018
July 5, 2018
punch power

Michael Sterling Eaton/Neo Nostalgia

Feedspot followFeedly follow

THE majority of our strength and conditioning program is quite generic as we look to focus on the physical adaptations. We want exercises that require us to generate the most force in a short amount of time; therefore we need a higher external load in order to achieve these adaptations.

That’s why we use exercises such as the Squat and the Deadlift as we know that these are the most effective exercises to help improve rate of force development.

However, this is just producing force through these movements. At Boxing Science, we want our athletes to benefit these improvements in RFD through the punching action. Therefore, we use punch specific exercises.

Power Up Your Punch

At Boxing Science, we use punch specific exercises as part of an explosive warm-up and core supersets during S&C sessions, as well as becoming a key exercise during the taper phase. We also use them in technical training, sparring and competition warm up routines to help fire a boxer up and make them feel strong, sharp and powerful.

The desired outcomes of punch specific training are improved hand speed, punching strength and effective mass. We select exercises that promote the kinetic chain sequencing from foot to fist – coaching and cueing forceful hip and core rotation.

The Landmine Punch

The landmine punch is a great exercise to develop strength, speed and explosiveness in a punch specific action.

Check out the video demo by Danny Wilson as he explains the optimal way to perform this exercise, common mistakes and useful variations.

Want help with putting this into your program?

Boxing Science can help you put these training methods in place with our NEW E-book ‘Punch Harder’

This 20-page guide will explain more about each stage, and provide visual demonstrations of 15 different exercises to set you on your way to a harder punch!

Download your FREE copy today

June 27, 2018
June 27, 2018
Feedspot followFeedly follow

Video: Top Rank

June 27, 2018
June 27, 2018

Naoki Fukuda

Feedspot followFeedly follow

MOST boxers and combat athletes crave the ability to punch/strike harder, to have the knockout power to dominate their opponents or have the ability to change the fight in a single blow.

Many believe that you’re born with it or you’re not. There is an element of truth in that punching relies on genetics. However, the skill and technique of punching is the biggest contributor to a hard punch. This is developed from hours of learning your craft in the boxing gym.

However, are you maximising your potential?

As well as technique and skill, there are physical characteristics that contribute to a hard punch.

We can help improve our punch force by developing characteristics using optimal strength and conditioning training methods.


Science Behind The Punch

Studies have suggested that punching forces in amateur boxing are around 2500 N. If you weigh 70kgs (11 stone or 154lbs), you’ll exert about 700 N of force just stood still. That makes punching force about 3.5 times body mass. To make that even more impressive your punch takes around six-hundredths of a second (~60 ms) to throw.

Furthermore, nearly all boxing coaches will coach you to use your lower-body and rotation of your core to deliver punches – and there is a backlog of research that supports this.

So in order to produce fast and explosive punches we need to develop force and transfer it through the body as fast as possible.

Dr Alan Ruddock explains more here:

This can be achieved in four simple steps…

Move Better

Improving mobility can unlock tight areas and activate key muscle groups to optimise the transfer of force from foot-to-fist.

Get Stronger

Strength training can improve rate of force development – important for fast, explosive punches.

Stronger Core

Increasing lean mass of the core, strength and stability can play a big role in transferring force during a punch.

Punch Specific

Punch specific exercises can help transfer strength gains into a stronger, faster, and more explosive punch.

Want help with these steps? 

Boxing Science can help you put these training methods in place with our NEW E-book ‘Punch Harder.’

This 20 page guide will explain more about each stage, and provide visual demonstrations of 15 different exercises to set you on your way to a harder punch.

Download your FREE copy today

June 11, 2018
June 11, 2018
Training camp

Action Images/Andrew Couldridge

Feedspot followFeedly follow

MY Olympic teammate Billy Joe Saunders has just pulled out of his scheduled fight with Martin Murray. Saunders is out due to a hamstring injury. BJS now 28 years old holds a 26-0 career record with 12 knockouts. The fight with Murray was scheduled for June 23 at the O2 Arena in London.

The rumours are he has bigger opportunities to fight Canelo Alvarez or Gennady Golovkin and he would probably make five times more money, which I really hope he gets as I fancy him against both of them.

In boxing you got to make as much money as you can in the career which for most is very hard to do. I do feel sorry for Martin Murray because he has been in that training camp for such a long time. I know those training camps can be a beast. If you are not familiar, for example, I would fly to America for eight weeks: would stay in a hotel, have good food, recovery tools and it all costs money. You might be paying your trainers, strength and conditioning coaches, etc. Then when the fight gets called off you are not making any money.

training camp

It happened to me one time when I had a training camp for eight weeks in LA. I had a cut over my eye that kept reopening, due to scar tissue, and had to have surgery on it. I spent about $6,000 on the training camp with the flight and the accommodations, etc, and then missed my $30,000 fight purse. So, I have sympathy and compassion for poor Martin Murray and what he has gone through.

He has dedicated his life to this and had to make sacrifices, Missing fights after training camps is hard not only financially, but how you put your body through all that hard work, wear and tear, not seeing your family, missing social events, etc.  You are running, dieting, losing weight, and of course in boxing all that adds up. I feel sorry for Martin Murray and any fighter who has to go through a training camp, like that, and then not get a fight at the end. In boxing, 99% of the time, you only get paid when you fight.

Listen to me talk about this and more on my latest podcast here on Youtube:

June 2, 2018
June 2, 2018
Manny Pacquiao

Action Images

Feedspot followFeedly follow

IT’S funny that the agility ladder has been around for years, but it’s not used much in boxing training. I think that is because some boxing coaches are too old school, so they don’t see the point of it if they didn’t use it when they were up and coming.

It is an amazing piece of equipment that I think will benefit every single boxer no matter what your style is.

Footwork is by far the most important thing in a boxer’s arsenal. Take a look at all the great fighters past and present and you’ll see that their footwork is amazing. I made this video for coaches and fighters to see some of the drills you can do with the ladder. In fact, you don’t even need a ladder! You can use tape, or even paint the ladder on the floor.

Watch this video and let me know if you have any feedback or questions in the comments section of the video:

May 31, 2018
May 31, 2018

Action Images/Andrew Couldridge

Feedspot followFeedly follow

WHAT do world champions do when their time in the spotlight has faded?

If you’re Darren Barker, the former IBF middleweight champion of the world, you open a high end boxing gym. The 12×3 gym looks perfect. It’s inspired by Repton, Barker’s famous amateur gym, and has that club’s famous slogan ‘No guts, no glory’ emblazoned on the wall. Quality coaches train all comers (you can train in small group or private sessions), including Barker himself.

The former world champion put Boxing News through our paces when we came to check out the gym in Aldgate (he’s just opened a second branch in Paddington).

After warming up with some skipping, Darren had us shadowboxing to see what we were capable of. His first words of advice were to keep it simple. Boxing is all about drilling the basics, repeatedly. My efforts at long uppercuts and multiple hooks failed to impress Barker. He wanted to see long straight shots, jabs setting up the cross. Equally important I had to get my feet right, don’t cross the legs, push off the back foot to move forward, off the front foot to move back.

The circuits he sprinkled in were inventive and quickly exhausting. The gym floor was clear and clean, but there was a wide variety of kit dotted round the walls. We were attached to the bars, strapped to a thick elastic band and, working against the resistance, we had to sprint out, using boxing footwork in a race to collect as many cones spread out across the floor as possible. The workout finished with a circuit of medicine ball throws, slams and an assortment of floor exercises.

boxing gym

These were taxing and effective. But the highlight of the session was getting to go rounds on the pads with Darren Barker, someone who won every title possible as a professional; Southern Area, Commonwealth, British, European and ultimately world. Nerve wracking to put my meagre skills under the spotlight but Darren did share insights into his tactics and methods. A skilful boxer he still liked to move out quickly to hold the centre of the ring. If an opponent forced him out of ring centre, he visualised an inner square, that he could manoeuvre along, to keep well clear of the ropes and pivot quickly back to return to the centre of the ring.

He and his trainer Tony Sims developed a series of phrases, almost codewords. Instead of the trainer having to call out each punch in a combination, they named combinations after famous fighters. So Tony would only need to say “Zarate” for Darren to fire out a jab, a left hook, opening up an opponent’s guard for a right cross to come through. They had a whole host of these and I found myself on the pads trying to do the same, doing my best Carlos Zarate or Roberto Duran impressions under the less-than-impressed eye of Darren Barker.

As a gym it’s top notch, well designed, with nice touches from private changing cubicles with their own shower to plug sockets inside lockers. Inspired by traditional boxing clubs, particularly the East End boxing institution Repton, where Barker started, it’s everything a modern gym needs too. We’ll be back.

For more information about the 12×3 gym click HERE

May 24, 2018
May 24, 2018
Lucas Matthysse

Kelly Owen

Feedspot followFeedly follow

ARGENTINE knockout artist Lucas “La Maquina” Matthysse (39-4, 36 KOs) discussed his training camp routine ahead of his super fight against future Hall of Famer Manny Pacquiao (59-7-2, 38 KOs) in a scheduled 12-round welterweight clash. The fight, which will be for Matthysse’s WBA welterweight world title, will take place Sunday, July 15 at Axiata Arena in Kuala Lumpur, Malaysia.

The 35-year-old champion is now entering the first stages of sparring at the Boys and Girls Club in Indio, California, with head trainers Joel and Antonio Diaz. This team of brothers oversee a training camp that includes other fighters from the exclusive Golden Boy Promotions stable, including Francisco “El Bandido” Vargas, Diego De La Hoya, Marcelino “Nino” Lopez, Vergil Ortiz Jr., Christian “Chimpa” Gonzalez and Oscar Duarte. Mario Narvaez, who is the brother of former two-division world champion Omar “El Huracan” Narvaez, also forms an important part of the Matthysse team, while Federico Wittenkamp is in charge of his strength and conditioning training. For the native of Trelew, Chubut, Argentina, this is not an ordinary training camp as his career will be defined by the result of this highly anticipated fight.

Matthysse’s training camp schedule consists of:

  • Strength and conditioning with Federico Wittenkamp at 8:00 a.m.
  • Training in the gym at 3:30 p.m.
  • Sparring sessions on Mondays, Wednesdays and Fridays
  • Mitts, strategy and boxing routine on Tuesdays, Thursdays and Saturdays

Lucas Matthysse

Matthysse had the following to say regarding his break from boxing, his training camp, and his fight against Pacquiao:

“I have been training in the United States for about a month already after having trained for two months in Argentina. I still have about a month and a half left, and I’m preparing very well. We’re focused very much on this fight, and people will see the same Lucas Matthysse as always, the one who always looks for the action. It’s a fight that I like because of our similar styles and because we are of the same height.

“After my last loss against Viktor Postol, I decided to take a break of about nine months where I would do nothing but enjoy my time with my family. I would fish, ride my motorcycle, be at home or spend time with my friends. I needed the time to forget about boxing and recharge my batteries so I could start again fresh with my training.

Lucas Matthysse

“I’ve been a professional for several years. I’ve fought with good fighters, and I got a lot of experience in Argentina and the United States. Training with Joel Diaz now is something that’s really good for me. After having lost to Postol, I wanted to return, but I didn’t know where and how. I had known Joel Diaz for some time already, so I decided to start my career again with him in the United States.

“I expect the same Manny Pacquiao as always. He is a respectable champion, but I’m a champion as well. I’ve been fighting for a long time. I know he has a lot of experience as well. It will be a great fight, and I expect to see the same Manny Pacquiao I watched on television. Now I’m going to see him in the ring. This is something very big for me and my career.”