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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



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 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.

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’.

  • Science behind the fighter’s engine to gain a better understanding for high intensity conditioning.
  • 10-week high-intensity running program designed to get you in the best shape of your career.
  • World class running tools that have been delivered at the highest level to help you achieve world level fitness
  • Running monitoring tool to optimise performance and avoid overtraining.

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