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TLAC 3.0 – Conditioning Program


TLAC 3.0 is our most advanced Train Like A Champion program to date…

Experience our advanced training methods, including the Boxing Science muscle buffering protocols, designed to improve high-intensity performance.

This means will help you be comfortable… with the uncomfortable!



This handbook is the second instalment to our ‘Train Like A Champion’ series, including the 10-week high-intensity conditioning program.

The program has helped 100’s of athletes worldwide to achieve the fitness levels they’ve always dreamed of…

A famous Boxing Science quote is “It doesn’t get easier; it just gets faster”.

The ‘TLAC 3.0 – Conditioning Handbook’  is the next stage of the journey to world level fitness!

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’.

Our world-class conditioning program will help you push your body to new limits with our hardest running program to date. These sessions are totally unique as we created them in the lab to suit boxing performance.

In this handbook…

We provide you with a new 10-week running conditioning program to take your fitness to the next level.

We manipulate the intensity and volume of your runs during the 10-week conditioning program to push your body to the limit in the pursuit for world-level fitness.

What’s New?

Speed Endurance Training and our Advanced Muscle Buffering Protocols

Repeated Sprints Training

High-Speed Taper Session


The use of muscle buffering sessions combined with lactate sampling allows us to assess how our athletes ability to buffer acidosis. Ultimately, the aim of these phases is to reduce the amount of lactate produced at a given intensity.

This can be important for boxing performance, as successive bouts of combination punching are associated with spikes in lactic acid accumulation.

Having the necessary physiological mechanisms in place to control and recover from these high levels of acidosis, allows the athlete to progress through the gears during a fight and repeatedly perform forceful punch combinations.

Such bouts of high intensity place great psychological and physical stress on the athletes and generally those who can cope better with these high force action will have control over the contest.