Yorkshire Boxing: Conditioning

High intensity interval training and conditioning circuits used in the Combat Conditioning program have improved the aerobic capacity of amateur and professional boxers by up to 20%.

Boxing Science take a look at conditioning methods that are being used in the Yorkshire Boxing sport science program.

First steps

Yorkshire boxing have had a great start to their strength and conditioning program at Sheffield Hallam University. The introductory phase has given the young amateur boxers a great training and learning experience through building foundational strength, movement and high intensity fitness.

We have also put the boxers through our range of fitness tests to highlight their strengths and areas for improvement.

Yorkshire Conditioning

Fitter

The main component that boxers want to improve is their fitness. We agree as we see that it is the most important physical characteristic for boxing performance.

Despite the emphasis on the importance of fitness, we must state that Boxing isn’t an endurance sport. The only slow-plodding boxers do is during the ringwalk. It’s a repeated high-intensity intermittent-impact sport. Therefore training should be directed towards the ability to perform at high intensities.

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On the Yorkshire program, we develop the boxers fitness through high intensity interval training (HIIT) through running conditioning and circuit training.

Running Conditioning

Our running conditioning is designed to increase time in the red zone and improve the level of intensity that a boxer can perform. We split our running conditioning into two sections, we perform red zone runs on motorized treadmills working to a 1:1 work to rest ratio.

We then perform high speed sprints on the curve, often working to a 1:3 or 1:4 work to rest ratio. The increased recovery time gives the boxers enough rest to perform high intensities repeatedly.

A video posted by Danny Wilson (@wilson_sc91) on

Find out more about the curve here.

Circuit Training

Although we prioritize high intensity running to condition boxers, circuit training is a useful method that can improve aerobic conditioning as well as many other benefits. Dependent on duration and exercise selection, circuit training can improve also improve strength, core strength and speed endurance.

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. Integrating circuits can reduce likelihood of overtraining or overuse injuries, as well as keeping training fun and interesting for the athlete.

A video posted by Danny Wilson (@wilson_sc91) on

Please Note: If you are to perform circuits, please make sure that athletes are performing safe techniques as this may cause injury, especially under fatigued conditions.

Train with us

The Yorkshire program is up and running, but there are many other ways that you can get involved with the Combat Conditioning program at Sheffield Hallam University.

Click here to find out more.

Summer Youth Training Workshop

Also, we have a unique training and learning experience for young amateurs coming up this summer. A five-day Youth Training Workshop will be hosted by Sheffield Hallam University between 24th-28th August. The workshop is designed to give young boxers the knowledge and tools to apply sport science to their training. The workshop is part funded by Boxing Science, offering the workshop to young amateurs at a discounted price of just £40. 

The video below is a quick preview to the training manual that each boxer will receive on the program. The book will be used as a training tool for boxers to reflect on an awesome training and learning experience.If you require anymore information, contact Danny Wilson at D.Wilson@shu.ac.ukor click here to view the blog post.

A video posted by Danny Wilson (@wilson_sc91) on

Danny Wilson co-founded Boxing Science in 2014 following building the successful Boxing program at Sheffield Hallam University where he has coached over 100 amateur and professional boxers as a strength and conditioning coach. He has also helped prepare Kell Brook for his mega-fight with Gennady Golovkin, and his Ingle Gym stablemates including Kid Galahad, Jordan Gill and Kyle Yousaf.

Away from Boxing, Danny is currently the Yorkshire regional strength and conditioning coach for England Golf and has experiences in youth and professional standards across a range of sports.

Danny is a United Kingdom Strength and Conditioning Association accredited strength and conditioning coach and has a Master of Science degree in Sport Science at Sheffield Hallam University, UK. For his final research project Danny profiled the physiological characteristics of amateur boxers and will share some of the novel findings on Boxing Science. Danny will be contributing to the Strength and Conditioning section by writing about the science behind the punch, training methods, working with junior athletes and case studies.