Box Jumps for Boxing

Danny Wilson talks about the science behind explosive training for Boxers, including the benefits of box jumps and how to integrate them into your training.  Boxers and boxing coaches recognise that lower body force can contribute to a harder punch. However, most of the boxing community are still wary of strength training and heavy compound lifts, so many opt to develop …

Battle Ropes for Boxing

Battle ropes are fast becoming one of the most popular pieces of kit to condition boxers.  We use battle ropes as part of our circuits for Combat Conditioning Saturday Sessions. Boxing Science do support the use of rope conditioning, but only when used with a purpose. Danny Wilson explains the potential benefits and limitations of battle ropes as a conditioning …

WATCH: Interview with Ryszard and Will

Above, we speak to Ryszard Lewicki and Will Simpson about training, sport science and the build up to the national championships following their recent Yorkshire Boxing Title wins. Both lads are Boxing Science regulars and senior elite representatives of Sheffield City ABC. Although amateur by name, both lads dedicate their lives to boxing training over 20 hours per week in …

WATCH: Strength Circuit Workout for Boxing

Danny Wilson introduces a short, sharp circuit for Boxers to add to their training programs to add BANG to your buck, improving strength, core stability and muscular endurance.  In the video above, our amateur boxers complete a short circuit at the end of their workout. Instead of a timed effort, we quantify each circuit exercise with reps and sets. This …

WATCH: Boxing Science Education – Foundation Level Review

On Sunday 6th March we delivered the first Boxing Science Education Workshop in Liverpool. A group made up of boxers, coaches and personal trainers took part in the Foundation workshop, consisting of theoretical and practical workshops on movement, strength and fitness training for boxing. A fantastic day with a great group, asking questions and eager to learn. We took them …

Too Big Too Soon for Conor McGregor

Danny Wilson explains the science behind Conor McGregor’s 2nd round defeat to Nate Diaz.  UFC superstar Conor McGregor suffered a humbling defeat at the weekend, losing to Nate Diaz via submission at UFC 196 in Las Vegas. A lot of the media attention focused on McGregor’s jump from featherweight to welterweight. A massive 25 lbs increase from his last fight in December …

3 Ways To Gain Muscle and Speed

Danny Wilson looks at 3 different strength and conditioning methods to help boxers gain muscle and speed when moving up weight categories The start of 2016 has seen somewhat of a trend for boxers adding body mass and moving up weight categories. The more The more notable examples start with Amir Khan stepping up to 155 lbs fight Canelo, David Haye making …

Occlusion Training for Boxing

3 Ways To Gain Muscle and Speed Step 3: Occlusion Training Occlusion Training is where you wrap around a device to apply pressure towards the proximal (top) of a muscle in order to restrict blood flow to the muscles. The picture above shows how Callum Beardow wrapped therabands around the top of the thigh whilst performing a single leg leg press. Various studies have found that …

Cluster Training for Boxing

3 Ways To Gain Muscle and Speed Step 2: Cluster Training Cluster training is where a set is broken up into multiple blocks, allowing the athlete to have recovery periods in between reps. Example: 4 reps, rest 20 seconds, 4 reps = 1 set This allows an athlete to lift higher weight loads for more repetitions; this can give you great …

3 Ways To Gain Muscle and Speed: Step 1

Step 1: Keep Speed in the Program Make sure you keep some sort of strength-speed / speed exercises in the program to maintain/increase speed. This might slow down hypertrophy, making the gains in mass slower but you will be faster so it’s a good trade-off. Ballistic exercises (loaded jumps, kettlebell swing) and plyometric exercises are great to involve. However, Olympic …