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Train Like A Champion – The Blueprint To Elite Performance




… WITH The Blueprint Elite Performance 

Train Like A Champion is the 10-week programme designed by the Boxing Science team to help boxers and combat athletes unlock their potential. 

This programme has been developed by scientific research and practical experience of working with over 500 boxers. Our programme is guaranteed to improve strength, mobility, speed and fitness.



  • Over 100 extra pages of information to learn the science behind boxing
  • The program has evolved based on new research and coaching experience
  • Methods adjusted to suit more athletes and adaptable to all training environments
  • Access to brand new exercise library and new coaching videos 
  • New programming and testing handbook to gain every % out of training camp



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.

This 10-week programme is guaranteed to improve your strength, movement and fitness helping you perform better and UNLOCK YOUR POTENTIAL.


We’ve also seen higher improvements in upcoming amateur athletes and aspiring professional fighters.

What are your training goals? Will becoming fitter, faster and stronger help you achieve your goals?

What about your coaching development? Can the application of S&C help improve your athlete’s performance?

Maybe you recognise the benefits… but struggle to implement S&C?

Our TLAC programme takes away the guesswork and guides you to elite performance.

At the click of a button, you’ll have access to our world-class methods in strength training, high-intensity conditioning, movement and nutrition.

Here’s what’s included in the Train Like A Champion Programme.


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


Get faster and stronger with our S&C handbook with over 50 visual demonstrations and detailed training cues

10-week programme designed to move better, get stronger and punch harder, with tapering strategies to peak for fight night.

  • The science behind the punch and the Boxing Science strength training methods
  • 10-week S&C training program to get you faster and stronger
  • Plyometrics and Core Training for Boxing
  • Punch-specific training for Boxing
  • Extended exercise library with coaching cues
  • Monitoring tool to optimise overload and progression


Improve movement and reduce the likelihood of injury with our mobility routine. This handbook provides detailed explanations for movement limitations in boxing and a range of exercises to help improve mobility. 

These drills are easy to follow, and you’ll be feeling loose, have less niggling pains and be ready to perform.

  • A detailed breakdown of the common movement issues for boxers
  • How to perform a movement screen
  • A range of extra mobility exercise to work on tightness
  • 10-week mobility program you can do anywhere
  • Learn how to warm up effectively for competition


Make the weight easier and healthier with our detailed nutrition guide. We offer guides to suit different training days to help you feel energised in your sessions, fuel your recovery, and lose weight without negatively affecting your performance.

  • Detailed and informative nutrition guide to help you fuel your training for optimal performance. 
  • All you need to know about macronutrients: Why? What? When? and How Much?
  • A detailed guide on performance and health supplements
  • Make weight easier with advice on what to eat on fight week, on the day and before you climb through the ropes.

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 and Jamie McDonnell. 

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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