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Train Like A Champion – CONDITIONING Handbook


Are you bored of long, hard runs and wanting a new challenge?

Let your fitness enable you to go faster and harder in sparring? Dominate every round at a high tempo on fight night?

If your answer is YES! Then the Boxing Science Conditioning Handbook is ideal for you.

This is the first instalment of the TLAC conditioning series, that introduces athletes to running sessions that target high-intensity performance.

A 10-week conditioning program put together with expert research, and implemented with elite level boxers.

Detailed programming structure and monitoring tools put everything in place for optimal gains in physical performance.

Alternative conditioning methods to apply our methods to your coaching environment



This handbook explains the benefits of high intensity interval training and the step by step process on how to structure your 10-week program.

The program is fast, explosive and varied, every session will present its unique challenges and push you to the limit. You will be able to go faster and harder, dominating the red zone and your opponents.

This program has been designed following extensive sport science research, and our experience of working at the elite level of professional boxing.This is YOUR OPPORTUNITY to achieve world-class results.


At Boxing Science we provide 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 athlete’s potential.


The Train Like a Champion (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 boxers.

We first launched this program in 2016 to help athletes and coaches implement the Boxing Science training methods in their training environment. We’re proud and overwhelmed with the engagement of the TLAC program, with 1000’s of programs accessed in over 40 countries worldwide.


Now we’re excited to share our newly rebranded TLAC with an adapted program, more science, an extended exercise library and also now available as a book!


Our performance testing results show that our training strategies have helped athletes improve movement, strength, speed and fitness. Our results are impressive, ranging from 5 to 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 practice and master. Furthermore, TLAC helps take away the guesswork and guides you to elite performance.

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.

Why High-Intensity Interval Training?

Traditional boxing training methods has seen athletes perform long, steady (in our eyes slow) road runs to build up endurance to ‘go the distance’.

What about if we told you that boxing is not an endurance sport? And that you are no longer required to spend hours pounding the pavements?

Research shows that boxers experience high heart-rates and lactate levels, as well as high punch frequency, volume and force output.

This suggests that Boxing is a high-intensity intermittent-impact sport. Boxers should then look to develop the ability to perform at high intensities.

High-intensity interval training is an effective conditioning tool to improve your intensity you can perform at, and how you can repeat and endure them. This program will target YOUR ability to perform and dominate the ‘red zone’.


Improve high-intensity fitness with this world-class 10-week conditioning program. 

This comes with a highly detailed guide that explains the physical demands of boxing and the science behind our conditioning methods. 

  • The 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 optimise performance

The Train Like A Champion program was designed to help athletes and coaches to access the Boxing Science training methods. Our methods are based on scientific research, designed to meet the demands of successful boxing performance and engineered to help unlock an athlete’s physical potential.

After years of interacting with gyms from across the globe, we have created a programme that’s suitable for most athletic abilities and training facilities.

This makes the programme suitable for professional, amateur and white-collar athletes, or for anyone looking to improve strength, fitness and body composition.

This program was designed in Sheffield, UK. and has now been accessed in over 40 countries worldwide.

Lift, Run and Move Like A Champion

Not only have our training methods been developed from scientific research, but we have also evolved our program through the experience we have gained from working with world class boxing talent.

Over the past 10 years, we’ve had the honour of working closely with over 100 boxers, from junior amateurs to professional world champions such as Kell Brook, Kid Galahad, Terri Harper, Jamie McDonnell and Joe Joyce.

Further to that, we have provided testing and consultancy to some of the stand-out names in British boxing, including Billy Joe Saunders, Josh Taylor, Hughie Fury, Savannah Marshall, Leigh Wood, Dereck Chisora, Nicola Adams, Terry Flanagan and many more…

Currently, we’re working with some of the hottest talents in British boxing, including; Lerrone Richards, Jordan Gill, Fabio Wardley, Hopey Price and Florian Marku.


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We’ve also worked with England Boxing by providing testing, training and education for athletes preparing for international tournaments.

We’ve tested over 500 boxers and have a database that identifies the physical characteristics of successful boxing performance.

Here’s an insight into the work we’ve done with some of our professional champions.


Jordan ‘The Thrill’ Gill has been on the program since 2015 and is one of the most dedicated athletes we’ve trained. When starting the program had a vision of achieving world-level strength, speed and fitness for when he’s in championship fights.

The talented featherweight has improved greatly as an athlete, he’s able to lift 2.4 times his body mass on deadlifts and improved lower body power by 25%, as well as being accustomed to high-intensity running.

Strength and conditioning has been pivotal to Jordan’s development, as he progressed to European, Commonwealth and WBA International titles. He is now in hot pursuit of world honours.


Since joining the program in 2020, Lerrone has shown remarkable progress in his strength, explosiveness and fitness.

From the early days on the program, struggling to press half of his body weight and coming back from a shoulder operation, to now being able to pull 3 times his body weight on a trap bar deadlift, Lerrone is arguably the strongest athlete on the program, irrespective of weight class.

Most importantly, Lerrone’s boxing has reached new heights under David Coldwell, and in 2021 he collected European and, most recently, IBO World honours.

No doubt the slick and crafty southpaw is in prime position to exert further dominance on the Super Middleweight division in the near future and Boxing Science plan to be with him every step of the way.


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