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Assault Bike Conditioning for Boxing and Combat Sports


10 week high-intensity conditioning program for amateur and professional boxing.

Take part in the BRAND NEW Conditioning Program from Boxing Science. This opportunity to take part in world class methods performed by champions.

This is utilising the Assault Bike to help unlock speed, power and high-intensity fitness.

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Do you want to increase fitness and dominate high-intensities?

Do you want to optimise your physical potential, enhance your boxing-specific fitness, and dominate the ring with unrelenting power and endurance?

Do you want to eliminate the guesswork in your training and follow a set conditioning program developed by experts?

Look no further! Our revolutionary program is specifically designed to harness the full potential of the assault bike, propelling your boxing career to new levels of excellence.

Introducing the Boxing Science 10-Week Assault Bike Conditioning Program: Your Ultimate Path to Peak Boxing Fitness!

The Assault Bike

The Assault Bike, otherwise known as an Air Bike or Fan Bike, is a versatile and challenging piece of exercise equipment. It consists of  a sturdy frame with a large fan wheel at the the front and handles for the users grip. It is a small piece of an equipment, easy to move and relatively affordable, making it a popular feature in gyms and fitness facilities.

At Boxing Science, we’re big believers in treadmill and curve treadmill running to condition fighters. This is the easiest and most effective way to optimise physiological adaptations.

However, there running may not be suitable for every combat athlete due to movement limitations, high-training loads and sub-optimal running mechanics. This may limit the intensity achieved during sprint / repeated-sprint protocols which may under-stimulate physiological adaptations. Furthermore, high-speed running exposes athletes to high-impact forces, whist movement limitations causing compensatory patterns. Both of the issues raised may may lead to increased injury risk during high-speed running.

The Assault Bike offers an effective alternative as it provides sufficient stimulus to promote optimal adaptations whilst also reducing impact forces / compensatory patterns.

What does this program entail?

This e-book includes an intense 10-week conditioning program that utilises the assault bike. You will receive 3 workouts per week, with each session volume and intensity carefully structured to ensure progressive overload to help optimise fitness adaptations. These workouts have been formulated through evidence based practice and practical applications with amateur and professional fighters.

The 10-week program is split into three phases to target multiple physical adaptations

Not only do we provide you with 30 fantastic sessions, but we also provide in-depth information around the science behind boxing, benefits of assault bike conditioning and a detailed guide on how to perform this program.

Who is this program for?

This program can be suitable for all competitive levels of boxing, whether you’re training for a world championship or a white collar fight.

  • Professional and amateur boxers
  • Professional and amateur combat athletes
  • Recreational athletes

Essentially, the Assault Bike Conditioning program is ideal for anyone looking for a physical and psychological challenge whilst unlocking their true fitness potential.

Boxing – The Battle of Will and the Skill

“Champions are made from something they have deep inside them – a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill”


Physical conditioning has always been a priority for boxers. Whether its Muhammad Ali’s long road runs, Mike Tyson’s skipping workouts or Manny Pacquiao’s track sessions, the greats have always grafted in search of supreme fitness.

In fact, ask any boxer and they’ll tell you how important physical fitness is for successful performance. It’s important to be able to work at high intensities, last the distance and perform to your full boxing potential, from the first round to the 12th.


In recent years, the growth in popularity of high-intensity interval training (HIIT) has challenged traditional methods of long-steady runs to build endurance.

Long Road Runs vs HIIT Training has been a debated subject over the past several years due to the growth of sport science in Boxing.

Boxing is a high-intensity intermittent-impact sport that forces athletes into the red zone (> 90% maximum heart rate) whilst being exposed to high blood lactate values (>10 mmol/L). This means that boxers should look to develop the ability to perform at high intensities.

As an athlete, we want you to become red zone dominant and be able to control muscular acidosis. This exposure to high-intensities will help you be prepared for anything in the ring come fight night, and to become comfortable with the uncomfortable.

In this handbook, the Boxing Science co-founders Danny Wilson and Dr Alan Ruddock break down the science behind boxing and the physiological demands of boxing that define our need for high-intensity conditioning.


At Boxing Science, we understand that the key to success in the ring lies in your ability to outlast, overpower, and outperform your opponents. That’s why we have meticulously crafted this cutting-edge 10-week assault bike conditioning program, tailored exclusively for boxers like you. Prepare to witness remarkable gains in high-intensity fitness, peak power, and power endurance—all essential components of an unbeatable boxing game.

What sets our program apart is its laser focus on boxing-specific fitness. We’ve collaborated with industry-leading experts in boxing, sports science, and conditioning to develop a comprehensive regimen that targets every facet of your physical abilities. From building explosive power in your punches to maintaining high energy output throughout a fight, we’ve got you covered.

During the 10-week journey, you’ll experience an intense and progressive training schedule that pushes your limits while ensuring maximum safety. Our program combines structured workouts, customized intervals, and strategically designed recovery protocols to optimize your performance gains. You’ll witness dramatic improvements in your aerobic and anaerobic capacity, enabling you to sustain a relentless pace while maintaining optimal technique.

But what truly sets us apart is our expert guidance and unwavering support. Throughout the program, you’ll have access to our team of experienced coaches who will mentor you every step of the way. From personalized training plans and technique refinement to ongoing motivation and accountability, we’re committed to your success. Our coaches are here to answer your questions, provide feedback, and fine-tune your performance, ensuring you achieve your boxing goals.

Join the countless boxers who have already experienced the transformative power of the Boxing Science 10-Week Assault Bike Conditioning Program. Unlock your true potential and leave your opponents in awe with your newfound fitness, power, and endurance. Don’t settle for anything less than extraordinary—start your journey today and dominate the ring tomorrow!

This program is ideal for anyone looking to get in shape for amateur and professional boxing. The methods shared in this program are used with our professional boxers preparing for domestic, European and world title fights – and the athletes have definitely seen the benefit.

We have seen 10-30% improvements on a range of physical performance markers that are related to high-intensity fitness. 

This means that our athletes can perform high-intensities for longer without effecting fatigue, technical performance and concentration. 

Essentially, they are now comfortable with the uncomfortable.

This program makes our methods non-exclusive to these professionals, but accessible to amateur and recreational athlete looking to challenge theirselves during training and improve their fitness levels.

Boxing Science Conditioning Methods

Our conditioning methods are designed to induce physiological adaptations that underpin high-performance in combat sports but have the added advantage of being simple to understand, easy to use and tailored to any type of athlete.

These have been developed from scientific literature, in-house research and experience from 1000’s of sessions delivered to a range of boxers.

Sprint Interval Training

We use 30s max effort sprints to increase aerobic capacity. Delivering more oxygen to the muscle to help improve performance using 4 min intervals is effective but it takes weeks because of the physiological structures that need to adapt. But sometimes we need a rapid change in fitness to kick-start our training and this what 30 s max effort sprints give us. When oxygen is extracted from the blood to the muscle cell it needs to be utilised by oxidative enzymes. 

The more oxidative enzymes we have and the better they function provides us with a better chance to produce energy for high-intensity performance. 

30 s max effort sprints provide a strong signal for rapid changes in oxidative enzyme capacity and function as well as having beneficial effects on neuromuscular force generation, coordination at high speed and mental toughness. 

If you need a serious kick at the start of camp these sessions provide you with a kick like no other.

Cluster Sprints

Cluster sprints are performed exactly the same as 30 s sprint interval training, where the goal is to attack each rep. The difference here is that you will be starting each from a dead start, so they force you to attack each interval to reach peak speed/power.

This can help unlock maximal power and speed whilst pushing athletes to the absolute limit.

Pyramid Sessions

Boxers have  supreme fitness but limited high running speed capability. This is a problem if we want to develop high-intensity intermittent performance. So at boxing Science, we have developed a series of pyramid HIIT sessions to help unlock your speed and fitness.

The aim of these sessions in to simultaneously increase your speed and your ability to work in the red zone, which will have a positive effect on your ability to perform repeatedly at high-intensities.

The pyramid sessions start with longer duration intervals (1-4 minutes) or shorter recovery intervals (3:1 – 4:1 work to rest ratios) to help improve your aerobic capabilities before progressing to higher  speed intervals that will add in neuromuscular and aerobic development to your programme.

Muscle buffer training

It’s great for a boxer to be able to work at a high-intensity but the problem is that such a high level of work is always accompanied by fatigue. Fatigue is complicated and there are many forms of fatigue, but a front runner for a major cause of this is an increase in acidosis. We need to be able to counter-act this acidosis and we do it by training our muscle cells to ‘mop-up’ metabolites through muscle buffers. We do this in two main ways, by using a short but high-intensity 2 min interval, and a much faster 12 s interval. We’ve found this training method to be one of the most effective ways to improve boxers high-intensity capabilities.

Fight specific HIIT

After we’ve developed your speed, aerobic capabilities and muscle buffer capacity we need to bring this all together in a fight-specific manner. Here we use time-motion profiles of elite professional boxing to structure our sessions. These are high-intensity, short recovery and short duration sessions designed to give you the confidence to express your new found high-intensity capability in the ring. Plus, we reduce the duration of the sessions to bring in a taper phase so that come fight-night you’re fresh and firing.


This is a 100+ e-book that contains much more than a fitness program.

We have gone the extra mile to help structure an evidence-based 10-week conditioning program to help push your body, help it recover and achieve peak physical performance on fight night.

This e-book is an educational resource as we explain the science behind boxing and share an insight to our conditioning methods.


The Science Behind Boxing

This section will explain what are the physiological demands of boxing. We share what heart rates, lactates and activity outputs boxers are exposed to during sparring and competition. These are important pieces of research that help influence the Boxing Science program.

The Boxing Science Conditioning Methods

We share an insight to our three-pillar approach to conditioning boxers to help improve high-intensity performance. We share the work:rest ratios, intensities and volumes required during these sessions to help optimise physiological adaptations.

Assault Bike Conditioning

We share the benefits of assault bike conditioning whilst also offering detailed explanations on how to optimally perform sessions on the assault bike.

10 Week High Intensity Conditioning Program

The 10-week program will target a range of physiological adaptations to improve high-intensity fitness. This is carefully structured for progressive overload, avoid overtraining and to taper effectively for peak physical performance on fight night.

The sessions are diverse, challenging and shared in an understandable format.

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