Category Archives: Training

April 18, 2017
April 18, 2017
Anthony Joshua vs Wladimir Klitschko

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THE young beast vs the ageing lion…. There is a divide in opinion from boxing fans and critics, as they weigh up the contest considering AJ’s relative inexperience and the fact that Klitschko turned 41 years old in March and is entering the ring after over 18 months of inactivity.

People are wondering whether too much too soon for AJ? or too much, too late for Wlad!

What we need is … The Science Behind Anthony Joshua vs Wladimir Klitschko!

In this article, Boxing Science will be look at the numbers and training methods to breakdown the science behind this heavyweight mega-fight.

An Ageing Klitschko!

Age is just a number … but the numbers run out in sport, especially in a sport that is so physically demanding as boxing.

A lot is made of athletes being over the hill by the time they reach 30. But physiologically there’s probably not much difference, all things being equal.

Where we might see older athletes competing less well is probably due to a complex interaction of past injuries (that limit effective movement) or reasons for decreased motivation (due to years of mundane training camps).

Excessive weight gain and loss can also affect a boxers metabolic rate. This can increase difficulty in making weight – draining an athlete during camp and negatively affecting training and, in turn, strength and fitness.

Fortunately for Klitschko, he has stayed in really good shape and quite active throughout over the past 20 years. However, this has been his longest period of in-activity of his 68-fight career, and many questioned his battle with father-time following a poor performance and defeat to Tyson Fury.

It was clear to see that against Tyson Fury, Klitschko was not as active, aggressive and using his backhand. Fury was tricky and slippery from a southpaw stance, that threw off Klitschko’s normal tactics.

Compubox stats report that Klitschcko threw an average of 19 punches per round, landing just 4 punches. This is a bad turn out in anyones eyes, but how do these compare to past performances?

Wlad stats

So did Wlad get beat by Tyson because he was old?

Based on punch stats there are no obvious signs of a steady decline as his recent performance against Bryant Jennings had higher punches landed, average thrown per round and percentage success rate than some of his previous fights. However, his success rate against Tyson Fury was not that far away from the David Haye fight. What does this tell us?

Did both Fury AND Haye provide The Blueprint

Although very different performances and outcomes, both Tyson Fury and David Haye reduced Klitschko’s success rate and total punches thrown. Looking at the list above, Fury and Haye stand out to have better movement and defensive skills than Klitschko’s previous opponents. This suggests that to reduce Klitschko’s success, AJ may need to adopt the tricky head movement and fast feet of his British predecessors. These could be the key areas for Joshua to focus on during this camp – very technical work, but how can sport science help him physically?

Trunk conditioning to help the head

Slips, dips, lean backs, rolls are all effective head movements requiring different movements of the core.

AJ should start the camp by developing core strength from various angles through heavy-loaded / stabilisation exercises that resist forces, such as Suitcase Deadlift, Supine Holds, Landmine Rotations.

Explosive medicine ball throws should be integrated into the second phase to develop the stretch-shortening of the core muscles. This will help improve the speed and force generated by the core when moving the head and delivering hurtful counterpunches.

High-Intensity Conditioning

Wladimir Klitschko is by far Joshua’s biggest test to date, therefore he should be more durable than AJ’s previous opponents and could be the first to go the distance with Joshua. So, it doesn’t take a scientist to tell you that Joshua will need to be fitter than ever, but the question is what type will benefit AJ best?

Well, we can’t provide the answer! It all depends on AJ’s current physiological profile and previous training.

However, if he looks to be the bigger guy (mentioned later), he will need to develop the muscle’s ability to extract and utilise energy as more muscle mass will create higher energy demands.

You can do this by targeting peripheral adaptations using 30 second max effort sprints with 3 minutes recovery.

30-seconds sprints will help your boxing performance by increasing your upper-capacity for high-intensity performance. This will allow you to do what you want, when you want.

Watch the video below to find out more:

Plyometrics – Fast feet!

AJ will have to be nimble and move effortlessly around the ring. Plyometrics can help this, particularly calf conditioning. We would look at targeting plyometrics at different intensities, changing speed, height and complexity of movement.

Click below for part 2 and the Boxing Science conclusion


April 18, 2017
April 18, 2017

Naoki Fukuda

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Core training for boxing

Do you know what one of the most important parts of the body is for developing high punching forces?

During our testing, we found that lean muscle of the core had a large relationship with estimated punching force.

But why is the core important? And how do we develop our core to improve the effectiveness of punching?

Tired of sit ups? So are we…

In ‘Get Stronger Punch Harder, we revealed that our 10 week strength and conditioning program pound for pound estimated punching force increased by 13%. These results were supported by 9% improvements in pound for pound lean muscle of the core after just 10 weeks. This means:

A stronger core = a harder puncher

Our testing results suggest the stronger your core, the harder your punch! Core strength is important to a forceful punch because it links the lower and upper body in the Kinetic chain.

The Kinetic Chain is a term used to describe how force is transferred through different parts of the body to produce movement. In punching, force is transferred from the lower-body through to the first.

The core muscles are a vital link between lower- and upper-body, and help transfer force during punching actions.

Core strength also plays an important role in generating effective mass, this is known as the ‘snap’ of a punch. Greater ‘snap’ is performed with short, simultaneous activation of many muscle groups, particularly the core, arm and shoulders.

To check out Boxing Science’s elite Train like a Champion programme click HERE

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April 15, 2017
April 15, 2017
Wladimir Klitschko

Action Images/Reuters/Ina Fassbender

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THE ramrod left jab, the shuddering left hook, the destructive straight right. Wladimir Klitschko’s frightening array of signature shots are constantly sharpened through his padwork [above], which he carries out in the morning. It is during the pads sessions that trainer Johnathon Banks and Klitschko explore various ways in which to execute specific punches and manoeuvres.

“We do a lot of mittwork and technique training,” Banks confirms. “We create different strategies and try out different movements. I teach him so many different things ahead of each fight in order to prepare him for as many potential occurrences as possible. Wladimir has an unlimited arsenal. I just show him different ways to unleash it.”

Klitschko affirms his fondness of the technical aspect of the sport. “Thinking how to hit and how not to get hit and how to knock your opponent out, that’s the whole art of boxing,” he maintains. “It’s not always about showing everything you can do, it’s about using your technique and power as needed. It’s about polishing all that you have learned before.When you focus on the boxing plan, it works out exactly as you plan it.”

‘Reality’ is a key term within Klitschko’s fight preparation. Banks believes that as often as possible, training exercises should imitate the three-minute round format, as this is what Wladimir will be faced with on fight night.

“From the start of the camp until the end of the camp, it’s good to keep everything at three-minute rounds,” Banks deems. “We always do three-minute rounds on the pads. Before we start the workout, I don’t know how many rounds we’re going to do. Sometimes we do four, sometimes six, sometimes eight, maybe even 10 or 12. We mix it up each day. It depends on the energy Wladimir has. I’ve been a part of his camps since 2004, so I know him very well. I’m able to recognise when he needs a rest or when he’s got more left in the tank.”

Wladimir Klitschko


“Although Wladimir shadow-boxes every day, it isn’t one of the most important parts of his training,” Banks points out. “He shadowboxes in the morning before padwork and in the afternoon before sparring, but I think it’s overrated by some people. It’s just a warm-up exercise. We do two or three rounds at the most. Wladimir also does skipping occasionally.”

Banks encourages Klitschko to have ample periods of rest during camp. No formal training takes place on Wednesday, Saturday and Sunday.

“Rest allows the body to fully develop and the muscles to build,” Johnathon informs.

Although Wladimir has three days off training during the week, he usually goes for a 45-minute swim on two of these days. “Swimming is better for him than running,” Banks says. “It’s less harsh on his joints.”

Wladimir has seemingly struck the perfect balance between resting and training during camp. He may be nearing 40 years old, but “Dr Steelhammer” is not ready to surrender his heavyweight crown just yet.

*For training information and workouts from some of the biggest names in combat sport don’t miss the Fighting Fit: Train like the Stars special*

April 9, 2017
April 9, 2017
making weight

Action Images/Andrew Couldridge

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FOR years boxers have been using a whole manner of weird and wonderful techniques for cutting weight. For some the drastic weight loss is worth the competitive advantage they gain, stepping into the ring bigger and stronger than their opponent. For others, famously Floyd Mayweather, fighting at close to your natural weight offers a distinct advantage both in terms of speed and stamina. Obviously each approach has its merits, but objectively speaking what are the pros and cons to each protocol? Here Ross Edgley investigates and addresses how carbohydrate and water manipulation can help your weight cut but possibly impact sports performance.

Water & Hydration: Good for Weight Cutting

Perhaps the most widely used method for cutting weight is through water manipulation. This is because between 50%-75% of the human body is water so by using diuretics, saunas, sweat-suits and restricting water intake you can dramatically impact your overall weight. But it’s important to note that cutting too much weight through water depletion can dangerously affect your organs and even result in death, plus some sports scientists argue the resulting decline in performance isn’t worth the perceived size and strength advantage gained.

Water & Hydration: Bad for Weight Cutting

This is because research published in the sports journal entitled, “Sport nutrition: an introduction to energy production and performance” set out to quantify the degree to which dehydration affected performance and claimed becoming dehydrated by as much as 5% can lead to a reduced physical capacity of up to 30%. To put that into perspective with a sporting example, London 2012’s Olympic marathon winner Stephen Kiprotich won in a time of two hours, eight minutes and one second according to But based on the above premise, if he was dehydrated by five percent, in theory, he would have finished in a time of around 2:46:00 and placed 84th out of the 85 who finished the race. So, put simply if you are going to cut weight through water manipulation, which is effective, be sure to have a rehydration plan in place immediately following the weigh-in or suffer the consequences of impaired performance.

Carbohydrate Depletion: Good for Weight Cutting

Carbohydrates are your body’s primary fuel supply. They come in the form of potatoes, rice, bread and certain sports drinks and they’re stored in the body as muscle glycogen to be used during any form of physical activity. Unfortunately for every kilo of muscle we store 18g of muscle glycogen. Therefore it stands to reason by restricting your body’s primary fuel supply you can significantly affect the number on the scales.

Carbohydrate Depletion: Bad for Weight Cutting

But many sports nutritionists would argue cutting your body’s main source of energy just to make weight is wrong and is like committing ‘sporting suicide’. This is because a study conducted in Stockholm, Sweden studied an athlete’s ability to exercise when they were depleted of carbohydrates. They found they fatigued and ‘gassed out’ about 40% quicker than those who were on a high carbohydrate diet. This means that although you can lose a certain amount of weight through a low carbohydrate diet, if you’re not able to load the body back up with carbohydrates (i.e. replenish muscle glycogen stores) between the weigh-in and the fight, you could be working at only 60% of your maximum ability.

For more tips and advice follow Ross on Twitter: or Facebook:

carbohydrate periodisation

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Carbohydrates are needed for energy during training and competition. But boxers have somewhat of a love-hate relationship with them. Some boxers totally cut them out and some embrace them for ultimate training performance.

Carbs are the main fuel source used for high intensity exercise. Eating carbohydrates at strategic times throughout the day, phase of your camp as well as before a fight is essential to perform at high intensity.

In this article, sport scientist and nutritional consultant Lee Rickards will share the key facts that you need to know to help fuel your performance.

In brief

  • The key role of carbohydrates is to provide energy.
  • Carbohydrates are often restricted when making weight.
  • This makes it important to carefully choose the quality, quantity and the timing of intake.

Main roles of carbohydrates

The main role of carbohydrates is to serve as fuel, particularly during high-intensity exercise.

Carbohydrates are absorbed in the small intestine and either become available as an energy source for metabolism, form glycogen (stored carbohydrate) in the liver and muscle or convert to fatty acids if all liver and muscle glycogen stores are full.

So in a nut shell, you either use the carbs wisely or store it as fat.

So how do we use carbohydrates appropriately?

Plan your carb intake

Planning your carbohydrate intake relative to your training load will help you perform to your best in the gym, and limit the potential for fat storage.

When should I eat more carbs?

Generally, boxers should consume higher amounts of carbohydrates on high-intensity and high-volume training days (although there are several instances when this might not be preferable, such as when losing weight or training carbohydrate restricted).

You might train twice a day, so consuming carbohydrates following the first session is vital for glycogen replenishment so that you’re ready for the second session later in the day.

When should I eat less carbs?

Short and low intensity training sessions (e.g. light jog, recovery sessions or light skipping) might not use much of your carbohydrate stores, so if you eat the same amount of carbs as on a high training load day you risk storing fat. With this in mind, cut your carbohydrate intake when you’re not training as hard.

If you limit carbs before and after exercise there is some evidence to suggest that fatty acids will be used as an energy source which might be a key component in training adaptation.

Carbohydrate intake also needs to be lower on rest days because of a lower energy expenditure compared to training days.

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What carbs should boxers eat?

Have you heard of the phrase a carb is a carb or flexible dieting ?

Yes that’s right many people now think that eating 50g of carbs in the form of coco cola is the same as eating 50g of carbs from a sweet potato. However, carbohydrates are commonly scaled on glycaemic index (GI), this determines how quickly carbohydrates are absorbed and transformed into glycogen.

A boxers performance and weight loss program can be improved by appropriately structuring low and high GI food intake.

In Brief

  • A boxer should carefully choose the timing and quantity of foods of different GI status, High vs. Low.
  • Fruit, grains, beans and wholemeal products are Low GI foods that are released at a slower rate
  • White bread, pasta and potatoes are High GI foods that are released at a higher rate.

Why Low GI?

During dieting it is highly important than you have no micronutrient deficiency’s which can lead to impaired immunity and reduced physical performance.

Whole food sources of carbohydrates consisting of potatoes, rice, oats, fruit and whole wheat products contain high amounts of micronutrients as well as being high in fibre.

Carbohydrates containing dietary fibre minimize surges in blood glucose which will result in less of an insulin spike compared to low fibre processed starches.

  • Low GI Examples– Potato/ Oats eaten the night before or 3-4 hours prior to high intensity interval training will allow you sustained energy throughout the session whilst still allowing a high rate of fatty acid mobilization.

Why High GI?

Although low GI foods are preferred when ‘making weight’, some periods of a training camp require the use of high GI carbohydrates for example after a weigh in with a few hours before a fight.

Due to the low fibre content of the high GI carbohydrates this will result in less gastric distress whilst fighting compared to low GI carbohydrates.

  • High GI Examples– Potato/Pasta prior to intense sparring or competition are more likely to be more appropriate to give you fast release energy without risking gastric stress.

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Nutrient Timing


Ingle Gym star Kid Galahad has impeccable accuracy and timing in the ring, but we are going to talk about a different type of timing that will be beneficial for your boxing nutrition, this is Nutrient Timing.

We have already established the importance of structuring your carbohydrate intake effectively to successfully fuel performance and lose weight, and Nutrient Timing plays a massive role.

Nutrient timing is important to ensure that you are can adapt to the training you have performed. That’s why many supplements and protein shakes are common in sports as they help aid recovery.

Consuming high carbohydrates after high intensity glycogen depleting exercise will ensure that you re-synthesize muscle glycogen as well as fuel your immune system due to high intensity exercise down regulating your immune system.

Consuming low carbohydrates pre and 3 hours post low intensity exercise will allow high rates of fat oxidation (fat been used as energy) as well as contributing to molecular signalling.

Top Tips For Effective Timing

All nutritional interventions should be individualised, so you are not going to get all the answers in a single web article.

However, here are some useful tips that we have abstracted from the literature

  • Eat a low carbohydrate or non carbohydrate meal 0-20g before performing low intensity cardio work such as jogging and biking as well as weight training and technique work due to these types of exercise been non glycogen depleting.
  • Eat a moderate carbohydrate meal 20-40g before boxing training such as bag and pads work and after weight training due to enhanced glut 4 transportation of carbohydrate to muscle glycogen.
  • Eate a high carbohydrate meal 40-60g before performing high intensity interval training and sparring to fuel the vigorous exercise that you are going to perform later on.

Nutrition Handbook

Are you wanting to lose body fat and look awesome? Wanting to fuel performance and enhance your recovery?

Are you wanting direction with your diet and achieve optimal results?

If you answer YES! Then the Boxing Science Nutrition Handbook is ideal for you.

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The Nutrition Handbook is one of five handbooks that complement each other to put together YOUR OWN world class sport science program, so you can now can train the Boxing Science way ANY TIME, ANY PLACE!

This 25-page handbook offers guidance on the types of food boxers should eat and when to make the weight safely and effectively. We also provide hydration, fuelling and recovery strategies so you achieve the optimal results session by session.

We provide a TAILORED 3 phase diet plan to YOUR weight category that will help you reduce body fat and maintain muscle mass so that you become fitter, leaner and stronger than ever.

Why Is Nutrition Important?

It is well known that boxing is a weight category sport, and athletes aim to achieve the lowest body mass possible in order to ‘be big at the weight’ to gain an advantage over their opponents.

To gain this advantage, you want to have optimal body composition. That means reduced body fat and maintenance of muscle mass, this is most likely to be achieved with a structured nutrition plan.

Most nutrition plans require an athlete to be in a calorie deficit, this means training performance and recovery rates may be impaired. Our world-class nutrition plan will manage the timing and type of foods to help you fuel for training and refuel for optimal recovery.

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March 23, 2017
March 23, 2017
weight training

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We place huge emphasis on strength, speed and fitness when structuring a physical training plan for a boxer. A boxer also needs fast hands, great footwork, coordination, balance and great lateral movement. Having the mobility to float around the ring and use the right muscles at the right time is essential for you to harness the physical characteristics required for high performance.

Movement and mobility training also helps reduce muscular imbalances and reduce likelihood of injury. This doesn’t often get boxers excited… but what if we told you it will also improve your punching force?

Movement and mobility isn’t just about static stretching either. You can improve the way you produce force and glide around the ring with dynamic, flowing, explosive exercises.
In this handbook, we’ll introduce mobility, movement and plyometric exercises to improve the way you move and deliver faster, harder punches.

Shoulder Mobility for Boxing

“Hands up, chin down” is often the coaching point to a defensive guard, requiring rounding the upper back and shrugging the shoulders. If you’re throwing 100’s of punches thrown in a week’s training, the anterior shoulder and trapezius muscles can become over-active.

This alone can cause shoulder mobility issues for boxers. Large volumes of strength exercises like press ups and shoulder press further confound the issue meaning shoulder mobility should be a focus for boxers.

Poor shoulder mobility often creates over-active anterior deltoids and upper traps, causing the middle and lower traps become weak which affects the natural movement of the shoulder and arm. This can also cause shoulder impingement, rotator cuff weakness and lower-back injuries.

Mobility training can improve this.
Following 8 weeks of movement training, mean overall FMS scores increased by 9%. Stand out improvements were seen in overhead squat (2.1 vs 2.6 out of 3) left shoulder mobility (1.62 vs 2.8 out of 3) (pre vs post).

Try out these exercises

This Affects your Rotational Mobility!

Rotational mobility is needed to transfer force from ‘foot to fist’ when delivering punches.
However, tightness in muscles across the thoracic spine can limit rotation, causing the Quadratus Lumborum (QL) to play a big role during rotation.

The QL is a muscle in the side of the lower back. Over activity can cause lower back pain. You can use a foam roller, spend money on a sports massage and try numerous ways to stretch it to make it feel better, but this is likely to be only a short term fix.

To make beneficial long-term changes, you should focus on improving thoracic and core rotation. This will reduce the compensatory patterns of the QL and use the preferred muscles in your kinetic chain.

Want to move better? You should try the Movement Handbook

The Movement Handbook is an easy to follow guide on movement, mobility and speed training that can really help your daily training routine.

This handbook offers an insight to the common mobility issues boxers and combat athletes may face. Also, we provide a daily workout that you can do ANYTIME, ANYWHERE.


March 6, 2017
March 6, 2017
David Haye

Action Images/Andrew Couldridge

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WBC cruiserweight champion Tony Bellew shocked many boxing fans and pundits when he produced a stunning upset by beating David Haye via a 11th round technical knockout. As many deemed this a rematch, the two bitter rivals were part of a thrilling heavyweight contest in front of a packed O2 arena and thousands tuning in to Sky Box Office.

The fight was pretty even before the sixth round when it swayed towards Bellew’s favour as the underdog took advantage of Haye suffering an Achilles tendon rupture.

Knocked down in the sixth and hobbling around the ring, Haye showed true grit and determination to last until the 11th round where Bellew’s pressure led to Haye’s coach, Shane McGuigan, throw in the towel.

Boxing Science will now look into the possible reasons for the injury, and how it can be prevented and treated.

So what is Haye’s Injury?

An Achilles tendon rupture is when you partially, or completely tear the tissue that connects your calf muscle to your heel bone. The gap in the tendon can be 4 to 5 cm, which causes a sudden sharp pain and a loud snapping noise.

The gap can be felt, movement is extremely restricted and the pain can be immense in the initial stages, which reduces with swelling and other muscles compensating – hence why Haye was walking better with the injury after two to three rounds.

Pushing off the weight-bearing foot with the knee extended, unexpected dorsiflexion of the ankle, and violent dorsiflexion of a plantar flexed ankle are the usually reported mechanisms for Achilles tendon rupture. This can happen suddenly, but Achilles tendon health can be degenerated over time through a series of different causes.

Potential Causes

  • Overuse / Acute increase in training load
    • A sharp increase in training load could have occurred if Haye wasn’t training prior to the fight announcement. Kickstarting his training camp in Miami may have caused a lot of stress on the tendon. This may have been an issue he’s had for use just due to how much he has put his body through over the years.
  • Mobility issues

Haye was moving well during a Yoga session in the pre-fight build up. However, in the fight the external rotation of his right foot was excessive, suggesting tight hip flexors / adductor muscle complex. This tightness creates more stress on the calf muscles, and in turn, creates tightness in the achilles tendon.

  • Age
    • Achilles tendon ruptures are most common in men over 30 years old. With Haye increasing his training intensity at 36 years old could be a huge contributing factor. The reason for this is due to the fascial tissues in younger people show stronger collagen architecture that can help support tendons and ligaments during high-intensity movements.

Collagen – the main structural protein in the extracellular space in the various connective tissues in our body, helps muscle, tendon, bone and ligament health.

Fascia – is a band or sheet of connective tissue, primarily collagen, beneath the skin that attaches, stabilises, encloses, and separates muscles and other internal organs.

  • Increase Body Mass

David Haye is now operating at a stone heavier compared to his fighting weight for Derek Chisora in 2012. Furthermore, this could mean that his body mass during training camp could’ve been even heavier before he stripped off the muscle mass. Let’s say he starts training camp towards 17 stone, this could put a lot of pressure on tendons and ligaments during intense training.

How can we reduce the likelihood of Achilles injuries?

Injuries happen, and sometimes cannot be prevented. However, there are steps we can take to reduce the likelihood of suffering an Achilles injury. The main objectives would be to improve mobility, tendon elasticity and strength; there are a few specific ways we can do this to protect the Achilles tendon.


Plyometric training can strengthen tendons and improve their elasticity. This can help improve strength and speed, as well as reducing injury.

Most lower-body plyometrics require reactive flexion and extension of the foot, this helps develop the lower-leg muscles and the achilles tendon. This means that plyometrics can play a big role in reducing the likelihood of achilles injuries.

Strength Work 

Seems pretty straight forward, but getting stronger can help athletes become more robust to injuries. The better the muscle functions and less muscular imbalances, the less stress caused on ligaments and tendons.

Also, weight training helps increase tendon strength due to the mechanical forces placed on the tissue during exercise. A controlled overload on the tendon tissue creates an adaptation for it to become stronger.


Strengthening the ankle plantar flexors has also been linked to the prevention of Achilles tendon rupture. These are the gastrocnemius medial head, gastrocnemius lateral head, soleus, plantaris, tibialis posterior.

In our experience, these muscles are often pretty tight and overactive for boxers, which can cause extra stress on the achilles tendon. Therefore, training should aim to improve mobility and function of the plantar-flexors. Here is an exercise we put in every warm-up that can help.

Furthermore, these imbalances maybe due to tightness in other muscles and the muscle fascia. As mentioned perviously, Haye’s trail leg was externally rotated that could case more tension through the achilles tendon.

This means that athletes should mobilise the whole-body to help reduce the likelihood of injury. This can be achieved through dynamic stretching, myo-fascial release through massage / foam rolling, proprioception and animal flow.

Training Load Management

Managing your training load is one of the most important tasks for athletes as it can help improve performance and reduce the likelihood of injury. Too much training volume and/or high monotony levels are where most athletes stagnate, become overtrained or become rundown.

Athletes and their coaches need to manipulate training type, volume and intensity to alter the training load phase by phase, week by week and even day by day.

A really easy way to do this is doing this calculation

Minutes Trained x Rate of Perceived Exertion (1-10) = Training Load

e.g. 100 mins x 9 = 900 TL

What’s Next for Haye?

It is likely that Haye will be out for 6-12 months. At the age of 36, many people will wonder whether this is the end of his career.

However, with a lucrative rematch and the possibility of being in some top heavyweight match-ups, Haye may choose to go through some intensive rehabilitation. He has already gone through surgery, so his foot will be in a cast for 6-8 weeks.

During this time, Haye should focus on retaining core and lower-body muscle mass as much as possible. Once the cast is off, Haye would look to steadily strengthen and mobilise his Achilles tendon and Calf muscles.

Due to the lack of loading, Haye could opt to use Occlusion training whilst doing machine resistance training. This method that restricts blood flow to the working muscles, helping induce muscular hypertrophy at lower external work loads.

In terms of conditioning, Haye could start on upper body cycles or seated battle rope work before moving onto exercise bikes. When able, Haye should start with low-speed running with the training load controlled. Simulated Altitude training, anti-gravity treadmills and heat training can help increase the internal load whilst reducing the external load on muscles, tendons and ligaments.

We wish David well in his recovery, and a massive congratulations to Tony Bellew on his win. A bitter rivalry sorted out in the ring, that’s what this sport is about!

To check out Boxing Science’s elite Train like a Champion programme click HERE

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