BOXING TRAIN LIKE A

SCIENCE CHAMPION
WELCOME TO TRAIN LIKE A CHAMPION
First of all, thank you for purchasing our programme. We started sharing our training methods
online back in 2014, coinciding with our original research and cohort of local amateur boxers.

Since then, the journey has been unbelievable. We've worked with top level professionals,
aspiring amateurs, and engaged with people from all over the wodd. We're amazed by the
growth of Boxing Science, and have a burning passion to continue the positive impact we've
had on the sport.

Train Like A Champion was launched to give the wider boxing

community an opportunity to access to our training methods,
which we believe is the Blueprint to Elite Performance. The series
has been a success, with 1 000's of coaches and athletes from
over 30 countries using the program to unlock their potential.

We have now progressed to four instalments, and we're excited

to get you started on your ow 'Train Like A Champion Journey'.
We hope you enjoy the program, if you have any questions
regarding the techniques used you can contact us in several
formats - please see these options on page 6. The Boxing
Science team are excited to have you part of the TLAC program
and look forward to helping you unlock your potential.

DANNY WILSON
STRENGTH AND CONDITIONING COACH I CO- FOUNDER

WHO ARE BOXING SCIENCE?

Boxing Science provides cutting-edge training to boxers and combat athletes worldwide; we
are at the forefront of academic research in combat sports and deliver educational programs to
boxers and coaches using our insights from elite performance and pioneering research.

Our sport science practitioners have over 25 years of experience from grass-roots to elite
performance, and we are proud to have worked with hundreds of professional and amateur
boxers, including World , International, Commonwealth, European, British and regional
champions.

We have developed our unique insights into the preparation of boxers through rigorous
scientific exploration of the key factors that underpin boxing performance. Our physical
performance tests enable us to identify the characteristics required for successful performance
and analyse these in detail on an individual level. This scientific approach helps us to plan and
deliver training programmes with precision and unlock an athletes potential.
. . .

. . . . . .

THE BLUEPRINT
. . .
TO ELITE PERFORMANCE
. . . .

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THE BOXING SCIENCE TEAM

Danny is a UKSA accredited strength and conditioning coach

with a wealth of world level experience. He has coached 100's
of boxers, from World Champion professional to junior amateur
boxers.

Danny achieved BSc and MSc degrees in Sport and Exercise

Science before developing the Boxing Science testing battery,
st rength and conditioning programme and online platforms t hat
has been accessed bv millions worldwide.
DANNY WILSON
Co- Founder I S&C Coach

Alan has a PhD in sport science from Sheffield Hallam

University, UK and is a Fellow of the British Association of
Sport and Exercise Sciences.

Dr Ruddock has worked with Olympians, Paralympians and

World Champions in a range of sports for over 10 years and
provided sport science support to boxers in more than 15
world-title fights.

ALAN RUDDOCK
Co-Founder I Performance Physiologist

Lee is a performance nutritionist who works in professional

football and boxing. He is a practit ioner registrant of the sport
and exercise nutrition register (SENA), ISAK accredited to
perform accurate body composition testing, and has an MSc in
Sport and Exercise Science.

Lee is undertaking a PhD in the use of polyphenols and

exercise induced muscle damaQe.
LEE RICKARDS
Performance Nutritionist
Tommy is an UKSCA accredited strength and conditioning
coach with a wealth of experience working in boxing and
football. He is currently assisting S&C delivery for professionals
at Boxing Science and leading the Boxing Science youth
athlete performance programme.

Tommy was the lead S&C coach at Manchester United FC

Women 's U23's, coached at academy level and has BSc and
MSc degrees in Sport and Exercise Science.

TOMMY MUNDAY
Strength and Conditioning Coach

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THE BLUEPRINT TO ELITE PERFORMANCE
The TLAC series is 'The Blueprint To Elite Performance'. Our training methods are developed
using scientific, evidence-based practice and optimised for boxing and have evolved over
thousands of hours of work with hundreds of boxer's.
Our performance testing results show that these strategies have helped these athletes improve
capacity movement, strength, speed and fitness. The results are fantastic, ranging from 5-20%
improvements in just one 10-week camp.
The strategies available to you in this book are suitable for all abilities, because they require
zero talent to perform, practice and master.
Our philosophy 'Master the things that take no talent' is printed on the walls of the Boxing
Science Performance Centre to remind athletes that all of our physical preparation only
requires commitment, dedication and 100% effort.

CONTENTS
PLANNING YOUR PROGRAM 7
YOUR WEEKLY PLAN 8
THE TAPER 9
BOXING SCIENCE TESTING BATTERY 10

GOAL SETTING FOR BOXING 27

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THE PROGRAMS
This program provides the four pillars of a boxer's sport science program. You also receive a
separate handbook that contains the programs that will be easy to take to the gym.

CONDITIONING HANDBOOK
--\-- Science behind the physical demands of boxing
--\-- The Boxing Science conditioning philosophy
--\-- 10-week high- intensity running program
--\-- World class running tools that have been delivered at the highest level
to help you achieve world level fitness
--\-- Conditioning monitoring tools to help opt imise performance

STRENGTH HANDBOOK
--\-- Science behind the punch
-+ The Boxing Science strength training methods
--\-- Plyometrics for Boxing
-~ Core training for Boxing
--\-- 10-week S&C training program to get you faster and stronger
--\-- Extended exercise library with coaching cues
--\-- Monitoring tool to optimise overload and progression

MOVEMENT HANDBOOK
-+ Detailed breakdown of the common movement issues for boxers
-+ How to perform a movement screen
--\-- A range of extra mobility exercise to work on tightness
--\-- 10-week mobility program you can do anywhere
-+ Learn how to warm-up effectively for competition

NUTRITION HANDBOOK
--\-- Detailed and informative nutrition guide to help you fuel your training
for optimal performance.
--\-- All you need to know about macronutrients: Why? What? When? and
How Much?
-+ Detailed guide on performance and health supplements
-+ Make weight easier with advice on what to eat on fight week, on the
day and before you climb through the ropes.

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IN THIS HANDBOOK
The goal of this handbook is to help you put together the pieces of the performance puzzle
through the four sections of TLAC.
The intro handbook also includes our Boxing Science testing battery so athletes can identify
their strengths and areas for improvement.
From these results, you can set goals to help increase motivation and commitment over the
next 10-weeks.

STAY IN TOUCH
There are several ways you can keep in touch with the Boxing Science team during your Train
Like A Champion program. You can share your workouts on lnstagram and TikTok using the
hashtag #BoxingScienceWorkouts, or become part of our community in our Facebook group
and Telegram group chat. Click on the links below to join today.

n FACEBOOK TRAINING GROUP C) TELEGRAM GROUP CHAT

BOXING SCIENCE COACHING VIDEOS

Not only are we providing a world-class program covering all areas of sport science, we are
offering you our coaching knowledge, wisdom and tricks to help you achieve optimal results.

This video series includes step-by-step guidance on how to perform the key exercises of the
program, as well as how to use your bluetooth heart rate monitors.
The videos are provided via a private link, just click and view. You can alternatively access
this through the Train Like A Champion membership.

PLYOMETRICS FOR BOXING PRESSING MASTERY

PULLING MASTERY
CORE TRAINING FOR BOXING

SINGLE LEG MASTERY

SQUAT MASTERY

HOW TO USE A BLUETOOTH

DEADLIFT MASTERY
HEART RATE MONITOR

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PLANNING YOUR PROGRAM
An optimal program includes a progressive variations in volume and intensity to help push the
body and let it recover. This not only helps a boxer to improve physical performance but also
reduces the risk of injury and illness.

There are many different periodisation models and loading patterns used in strength and
conditioning. At Boxing Science, we utilise the 3:1 loading pattern to enable progressive
overload and integrate de-load weeks to allow the body to recover.

Furthermore, we carefully control training load to avoid spikes as these can increase the
likelihood of illness, injury and excessive fatigue. Our aim is to increase training load by no
more than 10% per week.

YOUR 10-WEEK PLAN

The figure below provides an overview of the periodisation strategy for TLAC.

We've found the best way to achieve an overall understanding of training load is to assign
weeks as recovery (R) , Low (L), Medium (M), Medium-heavy (MH) and Heavy (H) by taking into
account the overall demand in general. This is because there's no single metric of training load
that can account for the variability in the type of training we use.

Each week is ascribed a training load for the whole 10 weeks. The first 8 weeks follow a 3:1
loading pattern where training load is increased each week before a deload. The 8th to 10th
week follows a step taper in training load t o roughly half of the volume in week 8.

There's also a new training focus for each of these blocks.

STRENGTH + MOVEMENT
STRENGTH STRENGTH STRENGTH-SPEED
FOUNDATIONS

CONDITIONING SPEEIO-ENOURANCE CENTRAL ADAPTATIONS

FIGHT SPECIFIC
I
HIIT

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YOUR WEEKLY PLAN
Below is an example outline of the weekly plan for TLAC.
Effective training distribution is important to ensure you are getting the most out of each
session. The weekly plan below shows the possible distribution of your running, strength and
recovery training across the week.
Please note that this is only an example as we do not know when your boxing sessions are
likely to take place, as well as your work/study/social schedules.

ACTIVE CONDmONING CONDITIONING

STRENGTH
RECOVERY SESSION 2 SESSIONS

BOXING -
LIGHTER
SESSION

H
MH
M
L
R

MAKE YOUR OWN ADJUSTMENTS

The weekly plan above is only a suggested schedule so feel free to make your own
adjustments.
Our key tip is to make sure you don't perform too many hard days in a row such as two HIIT
sessions in two days.
If you need help in making the adjustments, feel free to contact us through the Facebook
Training page or Telegram service. Before you do, check out this video below on our rationale
for this structure.

WATCH ON YOUTUBE:

HOW TO PLAN YOUR

TRAINING WEEK

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THE TAPER
The taper is a reduction in an athlete's training load in the final
days and weeks before a fight, with the aim of optimising
performance. The Boxing Science tapering strategies can help a
boxer get through fight week to reach physical and
psychological peak performance come fight night.
We use a range of mobility, speed and punch specific exercises
to maintain speed and intens ity whilst reducing the overall
training load. This will help keep the muscles firing throughout
fight week.

The difficulty for athletes and coaches is finding

the strategy that balances enough training with
enough rest. This is called the fitness-fatigue
model (left).
The aim is to maximise the decrease in
accumulated fatigue, whilst retaining or
enhancing physical fitness.

This leads to peak performance on fight

night.

Performance can be impaired if the taper is too short and the acute training load too high,
likewise for tapers that are too long with low training loads. This reduction of training load can
be achieved through the alteration of several components, including training volume, intensity,
and frequency. Also, training load can be manipulated with the pattern of training loads and the
taper duration.
The most common and effective way to maintain fitness is to keep the intensity high whilst
reducing training volume. This taper can be 7 to10 days, however with a long training camp
(e.g. 16 weeks) athletes can start their taper 14 days from competition.

-2 -1

Last Hard Boxing Boxing - Sharp BOXING - Sharp

BOXING
Session Pada + Shadow Pads + Shadow

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SPORT SCIENCE TESTING FOR BOXING
Testing is one of the most important aspects of an effective sport science program and enables
us to determine strengths and areas for improvement. Our test battery has been performed by
over 500 at hletes and we now have a database of performance standards for boxers of all ages
and abilit ies. This important because we are able to structure an effective program, set
appropriate goals and evaluate the success of a training program.
As well as the obvious advantages, our assessments provide educational opportunities to
improve the knowledge and understanding of how a boxer should approach training and prepare
for competition.

THE BOXING SCIENCE TESTING BATTERY

MOBILITY LOWER-BODY SPEED REACTIVE STRENGTH

PUNCH FORCE CORE STRENGTH AEROBIC FITNESS

WANT TO TAKE PART IN TESTING @ THE BOX ING SCIENCE

PERFORMANCE CENTRE?

GET IN TOUCH @ [email protected]

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SELF-ASSESSMENT TOOL
Use the self-assessment tools on the next pages to assess your current fit ness, strength and
mobility.

Perform the tests before you take part in the 'Train like a Champion' program, and then
towards the end of your program. We normally test 7-10 days before a fight.
Fill in post-program resu lts
Fill in the Fill in your general athlete data at the top. in the right column, along
results from with the difference between
each pre- pre- and post-tests
program
test in the
left-hand
column

Squat Jump (cm)

Cot.rttennov....- Jump
(cm}

CM.I-SJ Dlff9renca (cm)

RSI Flight Time (me}

Record your Z-SCORE. This is between 1 and 5

rated from poor (1) to excellent (5) on each test.
This will help you create a radar plot (below)

Each result will be categorised with a score from 1 to 5, mark these scores on the radar plot
(see below right for example). This will help standardise your scores to see what physical
characteristics you need to improve on the most.
EXAMPLE DATA RADAR PLOT
MOBILITY - Pre-Test MOBILITY
5 5
- Post-Test
4 COUNTERMOVEMENT COUNTERMOVEMENT
AEROBIC FITNESS JUMP JUMP
3

SUPINE ISO HOLD 0 SQUAT JUMP SUPll'E ISO HOlD SQUAT JUMP

RIGHT PUNCH RSI RSI

LEFT PUNCH LEFTPl.tlCH

DISCLAIMER: Boxing Science provide a guide to help educate better training practices in Boxing.
Methods used in this guide is supported by scientific research that has been granted ethical approval.
Therefore, Boxing Science, or any of the authors, do not take responsibility of any injuries or illness any user
may experience whilst on the programme.

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TESTING PROFILE
Use this form to log your testing results before and after the 10-week block. The testing battery
is outlined on the following pages.

Pre-Test Post-Teat

Test Hips Shoulders Z-Score Hips Shoulders Z-Score Difference

Overhead Squat
Test Scores Test Scores

Squat Jump (cm)

Countarmovament Jump
(cm)

CMJ-SJ Difference (cm)

RSI Flight Time (ms)

RSI Contact Time (ms)

RSI (Flight Time /

Contact Tima)

MB Punch Left (m)

MB Punch Right (m)

Supine Hold (sacs)

30-15 Test (km/h)

BOXING SCIENCE PERFORMANCE PROFILE

MOBILITY
5

4
AEROB IC FITNESS COUNTERMOVEMENTJUMP
3

SUPINE ISO HOLD 0 SQUAT JUMP

RIGHT PUNCH RSI

LEFT PUNCH

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OVERHEAD SQUAT
There are a range of tests designed to assess an at hlete's flexibility, mobility and movement
competencies, however most tests are subjective and time demanding.
At Boxing Science, we only perform a single mobility assessment in our testing battery - the
overhead squat.
The overhead squat can help assess a range of movement competencies and restrictions. It
can identify tightness in both upper and lower extremities, highlight uni-lateral imbalances and
challenge core strength and stability.

THE TECHNIQUE

--+ Use a wooden broomstick or PVC pipe

--+ Have your hands just wider than shoulder width apart then hold the stick above the crown
of your head.
--+ Have feet slightly wider than hip width apart.
--+ Descend and hold at the bottom, make sure you have someone to take a video/ photo of
you
--+ Use the guide on the next page to rate shoulder and hip mobility out of 5 .

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OVERHEAD SQUAT ASSESSMENT

VIEW CHECKPOINT ISSUE PROBABLE OVERACTIVE/ TIGHT MUSCLE PROBABLE UNDERACTIVE / WEAK MUSCLE

FOOT Foot Turns Out Sole us/Calves Glutes, Hamstrings, Calves

I-
z
0 Moves Inward Adductors/Groin, Hamstrings Glutes, Hamstrings
a:
LL KNEE
Moves Outward Piriformis/Glutes, Hamstrings Adductors, Hamstring

Excessive Forward lean Soleus/Calves, Hip Flexors Core, Anterior Tibial is (Shin), Glutes

HIPS low Back Arches Hip Flexors, lower Back, Hamstrings Glutes, Hamstrings, Core

...J
<
a:
low B.ack Rounds Hamstrings, Adductors/Groin Glutes, lower Back, Core

w
5 Arms Fall Forward Lats/Pectorals/Anterior Shoulders Posterior Shoulder Muscles

UPPER Forward Head Anterior Shoulders Posterior Shoulder Muscles

BODY
Shoulder Elevation Upper Traps Posterior Shoulder Muscles

c::
0
ii: FOOT Heel Rises Soleus Anterior Tlblalls (Shin)

~
(/)
0
a.
HIPS Asymmetrical Weight Shift Adductors/Groln, Glutes Adductors/Groln, Gtutes (Opposite Side)

5 - Movement is performed perfectly

4 - Movement is performed wit h only 1 minor fault
3 - Movement is performed with 2 faults

2 - Movement is performed wit h 3-4 faults

1 - Movement is performed wit h over 4 faults

0 - Movement is not performed due to pain or inability.

Pre-score - .......... .......... out of 5 Date= .. ... .... .. ... ..... .. .. ... ..... .. .. ...

Post-score - ............ ...... out of 5 Date= ... ... .. .... ... ... .. .... .. ... .... .. .. .

a CLICK HERE FOR VIDEO DEMO

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JUMP TESTS - USING THE MY JUMP APP
We use jump tests to estimate lower body impulsiveness. At Boxing Science we're fortunate
enough to have an Optojump to assess jump height, however we understand that this isn't
available to everyone.
The MyJump app is a valid alternative which calculates flight t ime from video footage - this is
used to calculate jump height. We recommend this for ensuring a valid assessment of jump
height for this programme.
Download MyJump 2 on your smart phone (approx. £9.99). We see this as a worthwhile
investment, we are not affiliated with MyJump and do not make any financial gains from
recommending this product.

COUNTERMOVEMENT / SQUAT JUMP TESTS

36.48
545 1.34

22.44 30,02

REACTIVE STRENGTH INDEX

3.18
;,,, _- -·'· •- • • -• •- • 26.18 462

.• ■ ■ • ■
·-;
145 0.47
' -
__ J I
.•
STEP 1 STEP 2 STEP 3 STEP4 STEPS STEP 6
Film the jump Select the Timestamp the Timestamp the Fast forward Enter box height (Om),
level with the feet Vertical Jump 'Contact' when 'Take-off' when through the jump the app works out your
in slow motion. then DJ option the first point of the foot is about until contact is RSI for the single jump.
Perform 10 pogo on MyJump, contact with the to leave the floor made with the However we want to
jumps then select the floor is made floor - then select take this reading 10
video 'Con:tact' times.

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COUNTERMOVEMENTJUMP
The countermovement jump (CMJ) is a popular test amongst professional and amateur athletic
populations to assess lower body impulsiveness. Since jump height is determined by velocity
of the cent re of mass at take- off, and mass is constant throughout the movement, velocity at
take-off is determined by impulse (force x time) when technique is sound.
This is important to assess in boxing as lower-limb force production contributes forceful
punches.

THE TECHNIQUE

-+ Start with feet hip width apart in an upright position and arms just in front of the body.
--+ Start the jump by flexing at the hips and knees quickly into a half squat position whilst
swinging the arms back.

-+ Drive through the heels and rapidly extend the hips to jump as high as possible. Keep the
legs straight and 'avoid tucking' to ensure a valid and reliable assessment.

Below
CMJ/SJ (cm) Excellent Good Average Poor
Avera!=je
Senior 47 43 39 35 31

Junior 45 41 37 33 29

Female 40 36 32 29 27

Pre-score - .. .. ... .... .. ...... cm Date= ..... ..... .. ... .... .. .. .. .... ... .. ... .

Post-score - ... ... ...... ... .. cm Date= ..... ..... .. ... .... .. ........ .. ... ... .

a CLICK HERE FOR VIDEO DEMO

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SQUAT JUMP
Unlike the countermovement jump, in this test, we pause at the bottom of the jump for a count
of three. This allows us to remove the elastic recoil effect of the stretch shortening cycle, and
observe the capability of an athlete to produce force concentrically.
Once again, use the MyJump app for assessing the squat jump height if you can.

THE TECHNIQUE

--1,- Start with feet hip width apart and sit into a squat position, hips just above the knees and
arms just in front of the body. Hold this position for 3 seconds.
-4- Start the jump by swinging the arms back and jumping from a dead start with no
countermovement.
-+ Drive through the heels and rapidly extend the hips to jump as high as possible. Keep the
legs straight and 'avoid tucking ' to ensure a valid and reliable assessment

Below
CMJ / SJ (cm) Excellent Good Average Poor
Average
Senior 47 43 39 35 31

Junior 45 41 37 33 29

Female 40 36 32 29 27

Pre-score - .... .. ..... ........ cm Date = ..... ...... . ... .... .... ...... ........ .

Post-score - ...... ..... . .. . .. cm Date = ..... ... ... . .... ... ... .... .. ......... .

a CLICK HERE FOR VIDEO DEMO

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JUMP DIFFERENCE
The difference between the countermovement jump scores and squat jump scores can tell us a
lot about a boxer's overall athleticism. An athlete should be able to jump higher in the
countermovement jump compared to the squat jump, due to the benefit of the elastic muscle
recoil of the stretch-shortening cycle.
During the "dip" phase of the jump in the countermovement jump test, an elastic muscle
stretch is created, which recoils and increases the potential to jump higher. This stretch-recoil
mechanism is removed in the squat jump test.
A higher difference between the two jump scores indicates better effectiveness and utilisation
of the stretch shortening cycle, which is important in combination and counter punching.
To calculate the d ifference, s'i mply subtract the squat jump score from the countermovement
jump score, and record the difference in centimetres.

Countermovement Ju1m p (cm) - Squat Jump (cm) = Jump Difference (cm)

Below
SJ-CMJ [cm) Excellent Good Average Poor
Averaqe
Senior 4 3 2 1.5 0.7

Junior 3.5 2.7 2 1 0 .5

Female 3.2 2 1 0.5

Pre-score - .. .. ......... ...... cm Date= ....... ... .. ........ .. ... ........ .... .

Post-score - ... .. ... .... .. ... cm Date= .. ..... ... .. ...... .... ... .... .. ... ....

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10/5 POGO TEST - REACTIVE STRENGTH
Reactive strength index (RSI} is a representation of the fast SSC
function. It assesses an athletes' ability to change quickly from an
eccentric to a concentric action in the lower-leg.
Higher RSI scores are indicative of faster and more economical
footwork patterns, with faster and higher amounts of force
transferred through the achilles and ankle complex, allowing a
boxer to produce more force in less time and with less muscular
effort.
This is often assessed through a range of different pogo style
jumps, however we prefer the 10/5 Pogo Test. This is where an
athlete performs 10 pogo jumps from a standing position, then an
average of the best five jump scores is used to determine RSI
performance.

THE TECHNIQUE

-+ This test can be easily adapted to your training environment by using the MyJump2 App.
-+ To perform the test, stand in an upright position with feet hip width apart and hands on
hips. Start by jumping in the air wit h bent knees before performing pogos.

-+ On the pogos, jump as high as you can whilst performing short ground contact times.
Minimise knee flexion as most of the force should be produced through the foot complex.
-+ Coaches should cue athletes to be fast off the ground and high in the air. Athletes should
avoid 'piking' or losing posture when performing the test.
-+ Perform ten pogo jumps in total. Then import into the MyJump2 App to record individual
reps to input into the table on the next page.

a CLICK HERE FOR VIDEO DEMO

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ANALYSING YOUR REACTIVE STRENGTH INDEX
Step 1 - Record all flight t imes, contact times and RSI scores for each rep

Step 2 - Calculate the mean (average) of the FIVE best jumps

Step 3 - Use this calculation to work out your RSI

Flight Time (ms) / Contact Time (ms) = Reactive Strength Index (FT:CT)

Rep Flight Time (ms) Contact Time (ms) RSI

1
2
3
4
5
6
7
8
9
10
Mean of Best 5
Jum s

Pre-score FT - .. .... ms CT- ...... ms RSI- .. .... ms Date= ..... ....... .

Pre-score FT - ...... ms CT- ...... ms RSI- ...... ms Date= .. .. ........ .

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MEDICINE BALL PUNCH THROW
The medicine ball back-hand punch throw is a valid and reliable test to assess 'explosive' force
production in a punch specific movement pattern.

THE TECHNIQUE

-+ Place the ball near the chin with a split stance. Switch stance for right (orthodox) and left
hands (southpaw).

-+ Rapidly rotate and throw the ball as far as you can, keeping both feet planted.
-+ Your score is determined by how far the ball travels before the first bounce

MB Punch
(m)

8 B
8 7 6 5 5

Pre-score Right - ........ m Pre-score Left - ........ m Date= ...... ... ... ....... ..

Post-score Right - ..... ... m Post-score Left - ........ m Date = ...... ... .. .... ... ...

a CLICK HERE FOR VIDEO DEMO

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CORE ENDURANCE TEST
It is difficult to perform maximal strength / force production assessments for the core
musculature. However, research suggests that muscular endurance is a reliable indicator of t he
strength of the core muscles. Therefore, we perform endurance holds to assess an athletes
core strength.
Poor scores on this test may be an indication that core strength may be limiting effective force
transfer during high force actions such as punching.

THE TECHNIQUE
-+ Start by sitting towards the end of a bench,
with the upper body off the bench.

-+ Sit back at approximately 60 degrees to the

bench, back as straight as possible and hands
on opposite shoulders.
-+ Maintain this posit ion for as long as possible.
Once the athlete elevates too high or stops
that's the time they score on the test.

Below
Core Hold [s) Excellent Good Average Poor
Average
Senior 150 90 45 30 15

Junior 130 70 35 20 15

Female 120 60 40 30 15

Pre-score - .... .... .. ......... s Date= ........... . .... .. ..... ... ........... .

Post-score - .... .......... . .. s Date= ..... ...... . .... ....... .............. .

a CLICK HERE FOR VIDEO DEMO

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30-15 INTERMITTENT TREADMILL TEST
The 30-15 Test is a High- Intensity Intermittent fit ness test which assesses a boxer's ability to
petiorm, repeat and recover from intense efforts of increasing demand. The 30- 15 intermittent
running treadmill test assesses an athletes ability to petiorm at high-intensities. This is an
adaptation of the 30-15 test by Dr. Martin Buchheit.
The treadmill version reduces the limitations of turning, enabling an athlete to run at higher
speeds to allow a more accurate assessment of their high-intensity fitness. This test is easier
to control than the field test.

HOW TO PERFORM
-+ Begin the test on a treadmill at 8km/ h on 1 %
incline - running for 30 seconds, then jump
off the belt for 15 seconds.
-+ Increase the speed by 0.5 km/h - to 8.5.
-+ Repeat this process, increasing t he speed
for every 30 second effort, until you can 't
complete a full 30 second stage. At this
point, the test is terminated. The final stage
which you are able to complete is recorded
as your 30- 15 score.

On the next pages are recording sheets for the 30- 15 test, here is how to use it.

-+ Record body mass before testing

-+ Write down heart rate and % heart rate max at the end of each interval using Bluetooth
heart rate monitor

-+ Record Rating of Perceived Exertion (RPE) every 6 stages. Use t he scale provided on the
next page
-+ At the end of testing, fill in the boxes to the right (Peak speed, Top HR etc.)

Below
30-15 [km/ h) Excellent Good Average Poor
Average
Senior 23 21.5 20 19 18

Junior 21.5 20 18.5 17 15.5

Female 21 19 .5 18 16.5 15

a CLICK HERE FOR VIDEO DEMO

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30-15 - TEST 1
Date Weeks away from fight
Speed (km/h) HR (bpm) % Max HR RPE Body Mass
8.0 Peak Speed
8.5 Peak HR
9.0 Time a bove 90% HR
9.5 Speed at RPE 8
10.0 Speed at RPE 10
10 .5
11.0
11 .5
12.0
12.5
13.0
13 .5
14.0
14.5
15.0
15.5
16.0
16.5
17.0
17.5
18.0
18 .5
19.0
19.5
20.0
20.5
2 1.0
2 1.5
22.0
22.5
23.0
23.5
24.0
24.5
25.0

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30-15 - TEST 2
Date Weeks awa', from fight
Speed (km/h) HR (bpm) % Max HR RPE Diff- HR Body Mass
8.0 Peak Speed
8.5 Peak HR
9.0 Time above 90% HR
9.5 Speed at RPE 8
10.0 Speed at RPE 10
10.5
11.0
11.5
12.0
12.5
13.0
13.5
14.0
14.5
15.0
15.5
16.0
16.5
17.0
17.5
18.0
18.5
19.0
19.5
20.0
20.5
21.0
21.5
22.0
22.5
23.0
23.5
24.0
24.5
25.0

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RATING OF PERCEIVED EXERTION
In the modern day, coaches use a range of technologies to get 'accurate' measures of training
load.
We have access to a lot of these at Boxing Science, however, we opt to take the more
traditional approach of recording rating of perceived exertion (RPE).
This scale helps us quantify how hard the training is from an athlete's perspective. This often
helps us alter the training type, intensity and volume to suit our adaptive target.
For this handbook, we use RPE to quantify how hard we are finding certain stages of the 30- 15
test so we can compare our perceived effort at the same speed.

0-10 APE SCALE

0 Rest

1 Very easy

2 Easy

3 Moderate

4 Somewhat hard

5 Hard

6
7 Very hard

8 Very, Very hard

9 Near maximal

10 Maximal effort

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GOAL SETTING FOR BOXING
You've either got it, or you ain't" "it's all in t he mind" and "fighting is 10% physical, 90%
mental"

These are common phrases heard in boxing when it comes to a combat athletes psychology.
It's a given that mental toughness is important for boxing performance, but how many of you
train to improve your psychollogical performance?
A key yet basic sport psychology strategy is to set goals. This seems a very easy and
straightforward task, however many athletes still struggle or ignore the process of setting
goals.
Most athletes who've achieved anything approaching success will have set goals along the
way. There are a couple of theories as to how and why goal setting works.
The direct mechanistic view, explains t hat goals direct your attent ion onto t he task at hand,
encourage persistence and motivation, and can even help you to develop new strategies for
achievement.

The indirect thought process view suggests that setting and achieving goals can help
performance by improving confidence, motivation, and overall satisfaction with what you're
doing. In reality it's likely a combination of both theories contribute to the success of goal
setting.

Set SMART goals! SMARTER goals! SMARTS GOALS!

Whatever your acronym of choice, (if you're into that sort of thing) there are a few things that
you should keep in mind to make goal setting effective.
The gist of the acronyms described above is that goals should be:

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USE THIS TABLE TO STRUCTURE YOUR GOALS

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FREQUENTLY ASKED QUESTIONS
Accompanying each handbook is a FAQ section specific to that topic. If your question is not
answered below please check the relevant handbook. If this isn't answered - please get in
touch via Facebook, Telegram or E-mail.

I □ NLY HAVE TIME TO TRAIN ONCE PER DAY, CAN I ADD THIS TO MY
BOXING?
We would suggest doing the sessions separately, however if you don't have much opt ion to
change your schedule, perform the mobility and main section of the strength workouts (squat,
press etc.) and perform the minimal reps x sets. Also aim for the minimal reps on the
conditioning too.

WHAT DO I DO AFTER I COMPLETE TRAIN LIKE A CHAMPION?

We have a range of TLAC programmes that are cohesive and progressive to take you on a
journey to world level strength, speed and fit ness. If you are part of the TLAC membership, you
will receive TLAC 2 .0 on the 3 rd month of t he membership. This will help you continue the
process.

WHAT DO I DO IF I MISS A SESSION?

It is difficult to re-schedule the week for a missed session without causing some disruption. We
often advise at hletes to move on if a strength or HIIT session is missed rather than trying to
make up for a missed session.
If you do miss a session, be cautious in progressing volume or intensit y on the proceeding
session.

ENJOY THE PROGRAM

We hope you enjoy the Train Like A Champion program.
Remember, we're here to help guide you through this journey, so
please don't hesitate in firing over questions on our social
platforms and email if you require assistance . .

Now you have 'The Blueprint to Elite Performance', it's your

task to put the consistent work in to achieve the results.

DANNY WILSON
STRENGTH AND CONDITIONING COACH I CO-FOUNDER

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BECOME THE ULTIMATE COACH
Do you want to be a better coach? Do you want to fulfil yours
and your athletes' potential?

There is a good chance that you are as you have committed to

the Train Like A Champion program. If you want to further your
learning experience, you may be interested in attending one of
our 'U ltimate Coaching for Combat Sports' workshops.

This immersive two-day educat ional course for coaches and

athletes to learn more about the Boxing Science methods and
how to apply to their training environment. This course
includes a range of theoritcal and practical workshops to give
coaches the tools you need to become a better coach and
help your athletes reach the next level.

Our workshops have been highly popular since launching in late 2017. We have been overwhelmed with
the engagement, success stories and amazing feedback we have received from the 200 + attendees.
We have been honoured to have coaches travel from all over the UK and international, including
Europe, Asia and North America.

10 TOPICS IN TWO DAYS

SCIENCE BEHIND BOXING TAPERING METHODS
MOVEMENT TRAINING CORE TRAINING
STRENGTH AND CONDITIONING PROGRAMMING METHODS
CONDITIONING METHODS PLYOMETRICS
TESTING METHODS PUNCH SPECIFIC EXERCISES

WHO IS THE COURSE SUITABLE FOR?

This course is suitable for any boxing coach, strengt h and condit ioning coach or personal
trainer that wants to find out more about how they can apply t he Boxing Science training
methods to help their athletes unlock their potential. The course is also open to any athletes
that are wanting to gain knowledge and take their training to the next level.

Participants of this course left with new coaching tools to start applying with amateur athletes,
professional boxers and even world champions! The weekend consists of a range of
educational and practical workshops that give coaches a deeper understanding of the Boxing
Science training methods and the tools to apply them to their training environment.

The flexible and diverse delivery means t hat this course is suitable for a mixed range of
coaching experience and abilities. We deliver theory sessions in a dynamic format to make the
in-depth science behind boxing understandable and applicable to any training format with
most course participants will gain new tools to take into their train ing.

VISIT OUR WEBSITE FOR MORE INFORMATION OR FOR ENQUIRES

CONTACT DANNY WILSON - DANNYWILSON@BOX INGSCIENCE.CO.UK

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TAKE YOUR NUTRITION STRATEGY TO THE NEXT LEVEL
At Boxing Science, we're firm believers that nutrition shouldn't be a 'one
size fits all approach'. Athletes should have plans suited to their individual
needs, have the support and education.
Getting the correct nutrition advice is crucial in a boxers development.
Nutrition can help unlock your physical capabilities by optimising your
body composition, fuelling your sessions and making weight safely.

Ill MULTl-PHASED DIET

It is important that your nutrition matches your training to optimise performance. At certain
times throughout a training camp, training will likely change for example increased rounds for
sparring. Moreover, as you become leaner your body becomes more efficient meaning that
your energy needs need to be changed. Therefore, every 3-4 weeks your nutrition will be
altered to match your current training schedule, energy and micronutrient needs to ensure
optimal health and performnce to minimise injury and illness risk.

FIGHT WEEK NUTRITION

During fight week there are some variables that can be manipulated to help lose some extra
weight before the weigh in. This can be in the form of food, water and sodium intake. This
combined with a multi-phased structured diet to reduce body fat and improve body
composition can help you make weight safely and effectively.

rl REHYDRATION AND REFUEL STRATEGIES

It is vital that you have a rehydration and refuel strategy to make sure that no stone is left
unturned for optimal performance. If the rehydration and refuel strategy is not individually
tailored this can put your health at risk and be detrimental to your performance. With a well
structured plan we can ensure that all markers are in place to improve your performance in the
ring .

ZOOM I SKYPE CONSULTATION

The best nutrition plan is one that you can adhere too. Through frequent consultations with
myself we can discuss and adapt nutrition principles that fit in with your current lifestyle and
schedule for example any foods you like or dislike so we can change them as an when
required.

-ti WHATSAPP WEEKLY DROP IN SESSIONS

In life and sport, plans can change quickly due to extenuating circumstances. With a quick
Whatsapp message we can identify the problems and how to overcome them quickly to ensure
that you remain on track with your weight loss and performance goals.

[_ CONTACT LEE RICKARDS - LEERICKARDS@BOX INGSCIENCE.CO.UK ~

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