Category Archives: Training

June 23, 2017
June 23, 2017
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June 12, 2017
June 12, 2017
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Video: RocNation Sports & Main Events

June 8, 2017
June 8, 2017
strength and conditioning

Action Images/Jason Cairnduff

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WANT to be fitter, faster, stronger? Well try out this Boxing Strength and Conditioning Circuit.

Circuit training can be a great way to develop a boxers fitness. Different types, volumes and intensities can improve a range of physical characteristics.

Circuits can be used to develop aerobic fitness, anaerobic capacity, strength/speed endurance and ability to maintain movement under fatigue. Although we prioritise high intensity interval running training to develop a boxer’s fitness, we still use circuits for training variation. This reduces the physical monotony that can occur when an athlete has large training loads.

Strength and Conditioning Circuit

Each circuit exercise is separated by shuttle sprints (eg. Rope pulls, sprint, rest. Punch bag slams, sprint, rest).

Perform this for a 1:1:1 ratio. We performed the circuit exercise for 20 seconds, sprint for 20 and then rest for 20 seconds.

Perform 1 set of each circuit, then rest 1 minute before completing the circuit again.

Complete 3-5 sets of the circuit.

Rope pulls

If you have a large hanging rope in your gym, rope climbs are a real test of your back, arm, core and grip strength, all important for those stinging punches. Due to the long contraction time this can also be a great conditioning tool for muscular endurance.

If you haven’t got a rope in your gym, perform some sort of rowing motion using a TRX or a bar (shown in the video)

Punch bag slams

Start with the punch bag between your legs. It is important to keep it close to utilise the legs more and reduce strain on the back.

Bend knees and push hips back, place both arms around the bag. Push up quickly through the heels and direct the bag to the shoulder before slamming it down.

Benefits are strength and speed as well as fitness benefits when performed for longer durations.

Battle ropes

Battle ropes are like the prowler sleds, they are now appearing in more and more gyms. They are a great conditioning tool with reduced impact on joints, challenging the upper and lower body that can really raise the heart rate.

strength and conditioning

You should try out the Train Like A Champion strength handbook

The Boxing Science program has helped 100’s of boxers get stronger, faster and moving better, and now it’s your chance!

This 10-week S&C program is accompanied by a 30-page guide with over 200 demonstration images and fantastic training videos.

Click here for more information

June 1, 2017
June 1, 2017

Adam Hunger/USA Today Sports

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FEW people are better qualified than Tony Jeffries to comment on the prospect of UFC star Conor McGregor crossing codes to box Floyd Mayweather.

Jeffries is an Olympic boxing bronze medallist, he has trained MMA fighters and has seen McGregor working out in his Box ‘N Burn gym in Los Angeles. “Conor McGregor comes in every time he’s in LA. He trains with us regularly. He boxes,” Tony tells Boxing News. “He’s a really good guy, he talks to everyone.

“He was hitting the heavy bag and I stood and I was waiting for the round to end and the round ended but he kept going and he kept going. I was there for 15 minutes. And I thought, ‘I’m not even going to wait.’ His workrate’s non-stop. This guy doesn’t stop working.”

Jeffries has also watched him sparring Chris Van Heerden. “He did alright against him. He did alright. His boxing was good. I was surprised I thought he was going to be terrible because most MMA fighters, they can’t box when it comes to actual boxing, because they’ve got to concentrate on the kicks, the takedowns, the rest of it, jujitsu. He looks like a professional boxer. I was watching him spar with Chris, I thought he was a decent boxer. I think he could do alright as a pro,” Tony said. “If he started as a professional boxer and went through the ranks, I think he would do alright. Going against Mayweather in your first fight, that’s you know, good luck with that.”

There are particular technical points MMA fighters need to factor in when it comes to boxing. There isn’t a straightforward overlap between the two sports. “With MMA they’ve got to be aware of so much. You’re not just protecting your head and your body but you’re protecting your legs from kicks, from getting taken down. I’ve worked with Brendan Schaub for his last three fights I was his head trainer, I worked with Ronda Rousey. It’s hard to teach. You’ve got to look at it from their point of view. Because if I start teaching them how to fight like a boxer, have their hands high, they’ll get taken down or they’ll get kicked in the legs or kicked in the head. There’s a lot to think about. I loved it. I loved the challenge,” Jeffries said. “If an MMA fighter’s going to train boxing, they’ve just got to train boxing, because right now they’ll do an hour’s boxing, an hour’s jujitsu, an hour’s wrestling in one day. With all that time and energy put into just boxing, I think they’ll do alright.”

His advice to McGregor when it comes to tackling Mayweather? “You’ve got to try and be aggressive, like everyone tries. Marcos Maidana put pressure on him. With McGregor being southpaw as well, he can try and put pressure on him. But if Manny Pacquiao southpaw can’t do that to Mayweather, McGregor’s not going to. You’ve got to put pressure on him but defend as well. McGregor’s a good counter-puncher as well going forward. He moves forward and counterpunches. I think that’s the kind of thing you would have to do with Mayweather, move forward and counterpunch,” Tony said.

Conor McGregor

And would his MMA skills bring him an advantages, even if he tries to bend the rules? “Up close McGregor will be able to throw him around like a ragdoll. He can transfer the weight in the clinch and do anything, he could clinch Mayweather and Mayweather will never move. But obviously that’s illegal. Try and throw some sneaky stuff inside of that. That’s one thing, on the inside Mayweather wouldn’t be able to get out. But you’re not going to be able to fight like that,” Jeffries mused. “Mayweather will not have a weak referee.”

While he’s not forecasting any surprise upset, Jeffries would still like to the event take place. “I think it’s good. I think it’s really good. I hope it happens, I really do. I’m never going to pick Conor to beat Floyd Mayweather,” he explained. “It’ll be the biggest boxing match of our time. So even if it’s a bad fight, and I can’t see it being a worse fight than Mayweather’s last fight against Andre Berto, I can’t see it being worse than that. I think it’ll be better than that. I think Mayweather can beat him all day. I just think it’ll be a great event to watch. I think it’ll be a once in a lifetime event, so why not have it in our lifetime?”

May 19, 2017
May 19, 2017
boxing warm-up

Lawrence Lustig/Matchroom

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IF you are reading this article, you will have taken part in an exercise class or lesson under qualified personnel many times. This means you’ve been told the importance of warming-up more than once, and you probably do one every session.

However, ask yourself these questions… How effective is our warm-up? How well is it structured? Does it have positive effects on your session?

Every strength session is an opportunity to get faster and stronger, so we need to get the most out of every session.

Why not optimise your results with an effective warm-up?

Benefits of a S&C Warm Up·     Stretching, mobilising and activating muscle groups can improve short-term elasticity and stability resulting in more force being produced at high speed.·     Increased muscle temperature improves the ability to perform more forceful actions, whilst increased metabolism benefits performance by changing the energetic state of the muscle and elevates blood flow.


·     Post-activation potentiation (PAP) is a phenomenon that acutely improves muscular force output. This is due to increased neural activity, rate coding and recruitment of fast-twitch motor units. This phenomenon can be stimulated by near-maximal voluntary actions associated with heavy lifting and jumping.

Structuring your warm-up
For optimal results, we require a structured warm-up. Many coaches use the RAMP method because it’s been found to contribute to short-term improvements in muscle force production during jumps, sprints and heavy lifts.

·     Raise – The first phase of the warm-up is to elevate body temperature and blood flow demands.


·     Activate and Mobilise – Various dynamic stretches and stabilisation exercises to improve range of motion and muscle activation to help engage the muscles that will be used in the workout.


·     Potentiate – Fast or heavy-loaded exercise that requires near-maximal effort will get the muscles fired up ready for the workout.


Warm-Up for Boxing Competition
Most successful boxing performances are a result of great amounts of technical, tactical, physical and psychological preparation. The final part of that journey is the warm-up. This is a vital stage, if you get this wrong, all your hard work could be undone by doing too little or too much.

99% of boxers will shadow box and perform pad work before a fight. However, only a small percentage will perform a structured physical warm-up.

Why should I perform a structured warm-up?
Maybe you’re thinking “I already feel good in my warm-ups”, or “Surely we are activating the working muscles in pad work?”.

What about if we told you that there’s a range of research that supports a structured warm-up, and that there are simple and effective ways that can help you feel and perform even better?

Would you be more open to integrating a structured warm up into your fight prep?

A warm-up can also have psychological benefits by decreasing stress, anxiety and tension. We put our warm-up before pads to help the boxer get more out of his technical warm-up, raising his confidence when entering the ring.

Find out more about what you should do in the Train Like A Champion – Movement Handbook

The Boxing Science experts share their warm-up schedule for training and competition, as well as their movement training program to help improve mobility, flexibility and stability.

This has helped boxing champions feel loose, fresh and injury free!


Boxing Science unveil the world-class line up for the FIRST EVER sport science online conference for Boxing and Combat Sports.

Boxing Science have pulled together experts working at the pinnacle of YOUR sport!

We will be learning from the champions, as we speak to former world champion Johnny Nelson about career and gain insights to the training methods Kell Brook and James DeGale.

You will learn from coaches that have helped develop Olympic boxers from GB Boxing and the Australian Institute of Sport – Also, we will be finding out more about the training environment of UFC phenomenon Conor McGregor!

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Anthony Joshua

Action Images/Andrew Couldridge

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ANTHONY JOSHUA will return to training on Monday in the wake of his thrilling win over Wladimir Klitschko.

The British heavyweight put boxing on the front and back pages last weekend as he stopped Klitschko in a modern-day classic at Wembley Stadium.

The 27-year-old IBF, IBO and WBA champion is now the hottest property in the sport and talk of fights with the likes of Tyson Fury and Deontay Wilder is alive.

Anthony Joshua training
(Tim Goode/PA)

Joshua has spent this week relaxing, but, after learning the lessons of taking a holiday straight after his previous fight in December, he is ready to get back in the gym.

“I feel very normal and motivated because I am going to start training on Monday,” he told a Facebook Live Q&A session with sponsors Under Armour. “Normally, people say, ‘What do you do to celebrate?’ I have been getting my physio done… It’s boring but I’m on a mission.

“Normally what you do, you go out and party, have a few drinks, but that doesn’t add years on to your career. I am trying to be dedicated, I am ready to fight again and I want to bring more nights like that to boxing.”

Anthony Joshua training
(Tim Goode/PA)

Joshua said his post-fight treat of apple crumble had disappointed him, saying he preferred a “cheap Tesco one”.

But he added: “Monday, I will train three times in the week, a bike session, a run and a swim. After I fought in December I took a holiday and it was as though I was on the brink of retirement.”

Anthony Joshua

Action Images

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AHEAD of his much-anticipated world heavyweight title unification clash with Wladimir Klitschko at Wembley Stadium this Saturday (April 29), Anthony Joshua has been working tirelessly in the gym. In order to sufficiently refuel his mammoth muscles, he has had to consume a colossal amount of calories, as his nutritionist, Mark Ellison, explains below.

“Anthony is a huge man, and he burns a lot of calories during his training sessions. Certainly during the heavy blocks [of training] when he’s really grafting, we’re hitting the upper limits [of calorie intake] – 4,000-5,000 calories a day. It’s a challenge to eat that much food in a day, so we try to get a lot of it in through liquids and products, such as carbohydrate and protein recovery shakes after training.

“The food shopping costs a bloody fortune! It’s around a couple of hundred quid, just for Monday to Friday. We use a fantastic butchers – all locally sourced organic meats. I empty my wallet in there on a Monday morning! We’ve got a great local greengrocers that helps us out – I’m knocking on the door at 7am on a Monday to fill the boot of the car with vegetables and grains!

“Anthony is easy to look after, as he’s not fussy. It’s just fuel to him. He’s like, ‘Give me anything, I’ll eat it.’ But at the same time, because he’s a big guy, often in his yogurt I’ll put little sweet things like meringue in there, because he burns through the calories. So he can enjoy his food. It’s not a massive chore. There’s loads of variety. If we want to treat him or cheer him up, we’ll give him apple pie or apple crumble with custard. That’s one of his favourites.”

– Five eggs
– Two avocados with lime and seasoning
– A load of spinach with garlic and seasoning
– A few rounds of wholemeal toast
– A smoothie with lots of fresh fruit, oats, yogurt, milk and honey
– A huge amount of wholemeal pasta with loads of tomatoes, vegetables and sauce
– Two full chicken breasts
– A large pot of yogurt with big portions of fresh fruit, nuts, honey and granola
– A round of wholemeal sandwiches
– A few pieces of fresh fruit
– An energy drink or a couple of energy gels
– A coffee
– A protein and carbohydrate recovery shake
– A few pieces of fresh fruit
– Another serving of wholemeal pasta with loads of tomatoes, vegetables and sauce
– Fish or fillet steak or lamb with sweet potato, quinoa and rice
– Fruit juice
– Dairy foods
– Nuts
– Casein shake