The program consisted of 2 training sessions per week involving strength, movement and sprint training as well as gruelling conditioning using treadmills, circuits and the infamous ‘curve’ machine.
We improved the fitness of the boxers using high intensity interval training and circuits.
The Yorkshire hopefuls used ‘the curve’ to perform maximal effort sprint intervals with an extended rest. The longer rest intervals are put in place as the aim of this training phase is to exercise as hard and as fast as possible.
Circuits can challenge the ability to perform a variety of multi-joint movements under fatigue, which is quite relevant to most sports. Furthermore, we put in circuits as it provides training variation for boxers experiencing high volumes of very similar training types, this will help improve performance and reduce injury.
Results include improved aerobic capacity and higher running speeds – one of the impressive results was from Tommy Frank who improved his maximal running speed 3 km/h!
The strength and conditioning program consisted of multiple stages of learning foundational movements progressing towards full compound lifts. Most boxers started to use exercises such as barbell box squat and sumo deadlift allows an athlete to perform squat and hinge patterns with an increased weight load whilst still learning the technique. Also, a range of core and boxing specific exercises helped boxers transfer strength gains into a more explosive punch.
Results include some of the boxers improving as much as 11% in jump height, and punches reaching up to speeds of 23.5 km/h!
On the launch night in May, we wanted to create a great learning experience for coaches and boxers, using informative presentations and practical workshops. We used this opportunity to give them an insight to what the program had to offer. We provided boxers with a home running program, helping them understand how to manage their own program.
Each session, Danny took time to educate the boxers on strength and conditioning training principles to further athletes’ knowledge and understanding.
The old saying “Hard work pays off” can certainly be applied for the Yorkshire boxing program, with the boxers transferring their gym work to great results in the ring. We have had impressive wins on club shows, 5 Yorkshire champions, National semi-finalist and Junior Development finalist.
The stand out achievement was from Harris Akbar, who won a Gold medal at the Youth Commonwealth games.
Amateur Boxer | Sheffield City ABC | 19 years old | 75 kg | National Championships Bronze medalist 2015
“The Yorkshire boxing program with Danny Wilson had proven a great success. Over the training camp, hard but smart training with Dan allowed me to progress physically and raise my performance level. Thanks to the program I am now faster and stronger with a better endurance, I am able to push myself beyond the limits of my opponents to wear them out with the intensity I set in competition.”
Amateur Boxing Coach | Sheffield City ABC | Yorkshire Boxing Coach
“The Yorkshire program that was put together by the Boxing Science team at Sheffield Hallam University was a real success.
It was well thought out and professionally delivered by the coaches, they engaged well with the boxers making it enjoyable and more importantly educational.
I have never seen a program like it for junior boxers before and I was impressed with the amount of knowledge that was passed onto the boxers. I’m sure all the boxers took some real positives from the course and it can only help them with their future boxing development.”
Amateur Boxer | Bradford College and Police | 16 years old | 69 kg | Youth National, Three Nations and Commonwealth Gold Medalist 2015
“Preparation for the games went really well. It was the first time I’ve added strength and conditioning into my training, I found the addition extremely beneficial. Before the program, I didn’t really know much about S&C, but I have received a lot of help from Yorkshire boxing sport science program and I really enjoyed the sessions.”
Amateur Boxing Coach | St. Peter’s Boxing Club | Parent of Baden Wright (Pictured left)
“Education and knowledge boxing specific which is needed to bring this side of the sport up to date. Well done to the team”
BSc and MSc in Sport and Exercise Science | UKSCA Accredited Strength and Conditioning Coach | Boxing Science Co-Founder
“I thoroughly enjoyed leading the Yorkshire boxing sport science program, I felt that the boxers who engaged have really benefitted from the process, and the performance results support that. The boxers are now fitter, stronger and punching harder”
“Not only was this a great training program, but I felt that we created a fantastic learning environment for the boxers to gain knowledge and understanding of sport science in boxing. Some of the boxers have started leading strength and conditioning sessions and warm-ups.”
“Personally, I have gained a lot from the program and I am confident future programs will be even bigger and better. This is an exciting time for amateur boxing and Boxing Science.”
Interested in training with us? Join the program TODAY!!
Contact Danny Wilson at D.Wilson@shu.ac.uk