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10 Week Strength And Conditioning Program


This world-class strength and conditioning program is guaranteed to improve your strength, speed and explosiveness, with the ultimate goal of helping you punch harder!



Boxing Science’s 10-week strength and conditioning program is the essential program for boxing athletes of all levels.

If you’re looking to better yourself physically and punch harder, then this strength and conditioning program is for you!

We will take you through 10-weeks of challenging strength training, designed specifically to improve boxing performance. Based on years of research and coaching experience, our strength training philosophy is developed to meet the demands of boxing as well as adapting to the limitations of the sport.

  • Strength training to improve movement and strength
  • Exercises to improve core stability, strength and speed
  • Plyometrics to improve speed and explosiveness
  • Mobility exercises to reduce tightness, soreness and the likelihood of injury
  • Written and Video demonstrations of the exercises


Why is Strength Training Important for Boxing?

Punching forces in amateur boxing are around 2500 N… If you weigh 70 kg (11 stone or 154 lbs), you’ll exert about 700 N of force just stood still. That makes punching force about 3.5 times body mass.

And to make that even more impressive your punch takes around six-hundredths of a second (~60 ms) to throw.

Punching requires rapid force development and can be developed by explosive strength training.

Our program is not your typical strength and conditioning program… we also share the ‘Science Behind the Punch’ and what are the principles of our strength training methods.

We also educate you on the six pillars or movement patterns that form any strength session at Boxing Science. Most strength programs are just exercises on a screen for you to follow. What makes Boxing Science different is the commitment to educate you on why we use exercises and the transfer they have towards improving boxing performance.

Within the program, you will receive full coaching mastery videos on the following:

  • Squat
  • Hinge
  • Single Leg
  • Press
  • Pull
  • Core

Be Part Of Our community and Join Our Facebook Training Group

If you need to tweak your program and adapt the exercises, you can fire your questions into our Boxing Science Facebook Training Group.

Boxing Science gives you the unique opportunity to be a part of a growing online community of boxers, athletes, coaches and elite professionals.

Gain access to sport science experts, share your training progress and be a part of a training community with similar goals and aspirations.


At Boxing Science, we’ve tried and tested our strength programs with 100’s of boxers. World champions to amateur boxers – our program is accessible for all!

Some of the fantastic champions include; Kell Brook, Nicola Adams, Gavin and Jamie Mcdonnell, Anthony Fowler, Jordan Gill, Derek Chisora + more.

However, it’s not just delivered in our training labs. We have developed a range of online training programmes that have been accessed by 1000’s of athletes and coaches from all over the world;

“If Boxing Science were around during my career, I would’ve been world champion a lot sooner, and a lot longer”


“Boxing Science’s Train Like A Champion program has been really effective building my boxer’s strength, speed and fitness. It has given me increased understanding of S&C and how to implement this on a session by session basis”


“Boxing Science are what Boxing has needed for a long time, a team dedicated to researching the best ways to get boxers performing at their very best come fight night. Our boxers thoroughly enjoy the TLAC program and reap the rewards


Do Weight’s Make You Slow?

Traditionally, heavy strength training is a controversial method for boxing and combat sports. The feeling that “weights make you slow” often puts off athletes and coaches lifting heavy…..

… There is an element of truth to that. If you train too heavy too often for too long – it will make athletes too slow!

At Boxing Science, we meet the demands of the sport by making athletes strong, fast and explosive with carefully structured S&C programming.

A punch is delivered in a blink of an eye, often under 200 ms. This requires an athlete to produce a  lot of force in a very short amount of time, often referred to as the Rate of Force Development (RFD).

Also during of our main findings that jump height and trunk mass had a strong relationship with medicine ball punch throw distance. This suggests that the higher you can jump, and the stronger your core is, the harder you can punch. This is how we structure our programmes, and how we will transform you into a faster and stronger athlete.

Our data analysis suggested that traditional boxing methods are ineffective at getting boxers forceful and fast, and that there’s a need for strength training to assist in the development of punch force.

This means that our methods are EVIDENCE BASED and OUTCOME DRIVEN to match the DEMANDS of Boxing… creating strong, fast and explosive athletes!

What is included with the strength and conditioning program?

When you purchase the program, you will receive the link to download THREE separate PDF’s


This is your introduction to strength training as we share our scientific research and justifications for strength training. We also show how this has influenced our strength training philosophy, and what are the goals of the program you’re about to partake in.

Also included in this PDF is our remote testing protocol, so you can analyse your performance, set goals and monitor your progress whilst on the program.


The program is visual, dynamic and easy to follow so you know exactly what you need to do, how many reps and sets.

This is accessible via your smartphone, and can also be printed out.


Clear written and video demonstrations with coaching cues for every exercise performed on the program. This means you will be able to perform every exercise safely and effectively to optimise your results from the program.

The videos can be accessed via the Boxing Science membership… you will receive a FREE 3-month membership with this product!

What Equipment do I need for this program?

You don’t need a big fancy gym / training centre to perform this program. We have adapted the program to suit most training environments. However there are a few desirables that you will need to complete the program;

Olympic Barbell + Weight Plates

Trap Bar (not essential, can have alternative exercise)

Dumbbells + Kettlebells

Medicine Balls and Resistance Bands

If you don’t have all of this equipment, don’t let this put you off as you can contact our coaches at ANY TIME to provide you with alternative exercises.

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