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Ultimate Fitness for Boxing


10 week high-intensity conditioning program for amateur and professional boxing.

Take part in the BRAND NEW Conditioning Program from Boxing Science. This opportunity to take part in world class methods performed by champions

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Do you want to increase fitness and dominate high-intensities?

Do you want to take part in challenging but highly beneficial conditioning sessions?

Do you want to eliminate the guesswork in your training and follow a set conditioning program developed by experts?

This program is perfect for any amateur or professional athlete wanting to improve high-intensity fitness whilst eliminating the guesswork, following a set structure to ensure progress, avoid overtraining and peak for fight night.

Boxing – The Battle of Will and the Skill

“Champions are made from something they have deep inside them – a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill”


Physical conditioning has always been a priority for boxers. Whether its Muhammad Ali’s long road runs, Mike Tyson’s skipping workouts or Manny Pacquiao’s track sessions, the greats have always grafted in search of supreme fitness.

In fact, ask any boxer and they’ll tell you how important physical fitness is for successful performance. It’s important to be able to work at high intensities, last the distance and perform to your full boxing potential, from the first round to the 12th.


In recent years, the growth in popularity of high-intensity interval training (HIIT) has challenged traditional methods of long-steady runs to build endurance.

Long Road Runs vs HIIT Training has been a debated subject over the past several years due to the growth of sport science in Boxing.

Boxing is a high-intensity intermittent-impact sport that forces athletes into the red zone (> 90% maximum heart rate) whilst being exposed to high blood lactate values (>10 mmol/L). This means that boxers should look to develop the ability to perform at high intensities.

As an athlete, we want you to become red zone dominant and be able to control muscular acidosis. This exposure to high-intensities will help you be prepared for anything in the ring come fight night, and to become comfortable with the uncomfortable.

In this handbook, the Boxing Science co-founders Danny Wilson and Dr Alan Ruddock break down the science behind boxing and the physiological demands of boxing that define our need for high-intensity conditioning.


This program is ideal for anyone looking to get in shape for amateur and professional boxing. The methods shared in this program are used with our professional boxers preparing for domestic, European and world title fights – and the athletes have definitely seen the benefit.

We have seen 10-30% improvements on a range of physical performance markers that are related to high-intensity fitness. 

This means that our athletes can perform high-intensities for longer without effecting fatigue, technical performance and concentration. 

Essentially, they are now comfortable with the uncomfortable.

This program makes our methods non-exclusive to these professionals, but accessible to amateur and recreational athlete looking to challenge theirselves during training and improve their fitness levels.

This program can be suitable for all competitive levels of boxing, whether you’re training for a world championship or a white collar fight.

  • Professional and amateur boxers
  • Professional and amateur combat athletes
  • Recreational athletes

This program is suitable for anyone that is motivated to improve their fitness by taking part in evidence-based methods used by championship level boxers.

Boxing Science Conditioning Methods

Our conditioning methods are designed to induce physiological adaptations that underpin high-performance in combat sports but have the added advantage of being simple to understand, easy to use and tailored to any type of athlete.

These have been developed from scientific literature, in-house research and experience from 1000’s of sessions delivered to a range of boxers.

Pyramid Sessions

Boxers have  supreme fitness but limited high running speed capability. This is a problem if we want to develop high-intensity intermittent performance. So at boxing Science, we have developed a series of pyramid HIIT sessions to help unlock your speed and fitness.

The aim of these sessions in to simultaneously increase your speed and your ability to work in the red zone, which will have a positive effect on your ability to perform repeatedly at high-intensities.

The pyramid sessions start with longer duration intervals (1-4 minutes) or shorter recovery intervals (3:1 – 4:1 work to rest ratios) to help improve your aerobic capabilities before progressing to higher  speed intervals that will add in neuromuscular and aerobic development to your programme.


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A post shared by Danny Wilson (@wilson_boxingscience)

Muscle buffer training

It’s great for a boxer to be able to work at a high-intensity but the problem is that such a high level of work is always accompanied by fatigue. Fatigue is complicated and there are many forms of fatigue, but a front runner for a major cause of this is an increase in acidosis. We need to be able to counter-act this acidosis and we do it by training our muscle cells to ‘mop-up’ metabolites through muscle buffers. We do this in two main ways, by using a short but high-intensity 2 min interval, and a much faster 12 s interval. We’ve found this training method to be one of the most effective ways to improve boxers high-intensity capabilities.


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A post shared by Danny Wilson (@wilson_boxingscience)

Fight specific HIIT

After we’ve developed your speed, aerobic capabilities and muscle buffer capacity we need to bring this all together in a fight-specific manner. Here we use time-motion profiles of elite professional boxing to structure our sessions. These are high-intensity, short recovery and short duration sessions designed to give you the confidence to express your new found high-intensity capability in the ring. Plus, we reduce the duration of the sessions to bring in a taper phase so that come fight-night you’re fresh and firing.


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A post shared by Boxing Science (@boxingscience)

This is a 100+ e-book that contains much more than a fitness program.

We have gone the extra mile to help structure an evidence-based 10-week conditioning program to help push your body, help it recover and achieve peak physical performance on fight night.

This e-book is an educational resource as we explain the science behind boxing and share an insight to our conditioning methods.


The Science Behind Boxing

This section will explain what are the physiological demands of boxing. We share what heart rates, lactates and activity outputs boxers are exposed to during sparring and competition. These are important pieces of research that help influence the Boxing Science program.

The Boxing Science Conditioning Methods

We share an insight to our three-pillar approach to conditioning boxers to help improve high-intensity performance. We share the work:rest ratios, intensities and volumes required during these sessions to help optimise physiological adaptations.

Testing Guide

Put your fitness to the test by taking part in the 30-15 treadmill test. This intermittent running treadmill test is a gold standard assessment of an athletes ability to perform at high-intensities. 

In this e-book, you will receive a detailed guide on how to perform this test and an excel spreadsheet to record your data, analyse performance and monitor progress.

10 Week High Intensity Conditioning Program

The 10-week program will target a range of physiological adaptations to improve high-intensity fitness. This is carefully structured for progressive overload, avoid overtraining and to taper effectively for peak physical performance on fight night.

The sessions are diverse, challenging and shared in an understandable format.

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