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Welcome to Train Like A Champion

At Boxing Science, we’re fortunate to work with some of the biggest names in UK boxing. We’re
proud of the reputation we have built and that we’re now engaging with 1000’s of coaches and
athletes across the world. Due to our Sheffield location, many were
frustrated that they couldn’t take part in the Boxing Science
training methods.
To solve this problem, we launched the ‘Train Like A Champion’
programme: The 'Blueprint To Elite Performance' This is a fully
comprehensive 10-week sport science programme covering all
aspects of sport science in Boxing and Combat sports.
Two years on from the initial launch, we have had 100’s of coaches and athletes across 20
different countries use ‘TLAC’ to achieve phenomenal results. The success of this has seen us
continue the series of programmes, including the progression of TLAC 2.0, TLAC 3.0 and the Youth
Athlete Edition.
Through our social media channels, we engage with our community on a daily basis helping
coaches and athletes with specific situations. One of our most discussed topics is how to taper for
a fight. So we have decided to put together an information pack on how to taper for a fight.

TLAC – FIGHT WEEK EDITION

Boxing presents a unique challenge as it’s competition to training ratio is one of the largest across
all sports. The training camps consist of 10-12 weeks hard sparring, demanding training and a
gruelling diet to perform for a maximum of 36 minutes. However, that body of work can be
unravelled if an effective taper is not put in place.
Adjustments need to be made to your boxing training, strength work, conditioning sessions and
your diet; this is a lot to think about and often difficult to perfect. This e-book will help guide you
through your fight week and achieve peak performance!

Science Behind the Taper – Page 3

Strength – Page 8
Conditioning– Page 11
Fight Week Nutrition – Page 13
The Warm-Up – Page 16
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Tapering Strategies for Boxing
The taper is a reduction in an athletes training load in the final weeks and days before a
fight, with the aim of optimising performance. An old-school training method would be to
train hard with little rest throughout a camp, have one last hard spar one week before
competition and then rest when making weight. This sounds like a good plan but can
have a strange effect on a boxer because they can be over-trained if training load isn’t
managed in the weeks before, but leave a boxer with itchy knuckles as they anticipate
getting in the ring.

It’s a dangerous mix of physical and psychological emotions.

The Boxing Science tapering strategies can help a boxer optimise fight week so that
they’re physically and psychologically firing come fight night.

The difficulty for athletes, coaches, and

sports scientists is in finding the
balance between enough training and
enough rest to improve preparedness.
This is called the fitness-fatigue model
(left). The aim is to maximise recovery
(or decrease in accumulated fatigue),
whilst retaining or further enhancing
physical fitness.

Performance can be affected if the taper is too short and the training load is
too high, likewise for tapers that are too long with low training
loads. This reduction of training load can be achieved through
the alteration of training volume, intensity, and frequency.
The most common and effective way to maintain fitness is to
keep the intensity high and reduce training volume gradually.

This taper can be 7 to 10 days, however, it depends on the length

of the training camp, for example, a 14 to 16-week camp might
require a 14-day taper.


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What’s Needed In A Taper?
The next series of figures describe the relationships between the changes we can make in
the taper (volume/duration/intensity) with performance (effect size). The data is taken
from multiple scientific studies that have used different ways to assess performance, a
common statistical approach is to standardise the change in performance so that the
results of several studies can be combined - the result is called an effect size.

An effect size of 0.2 is considered to be a small positive improvement in performance, 0.5

is a moderate positive improvement and 0.8 is a large positive improvement). What
we’re looking for is a higher positive effect size because that would indicate better
performance improvements.

We also need to look at the lines that are

pointing up and down from the dots on
the graph. These lines indicate how
confident we can be in the result. Again,
we want to look for the line to extend as
high as possible but avoid a negative value.
If the line extends into a negative value
then there’s a small chance there might be
a negative effect on performance.

The first figure describes the relationship between training volume and performance.
You’ll notice that when there’s only a small decrease in training volume of less than 20%
there’s not much change in performance, the effect size is around 0. But, your
performance could actually go either way, you might get a small improvement in
performance as the line from the dot extends upwards,
or you might get a small decrease in performance. Either
way, it doesn’t fill us with confidence.

What should be clear now, is that a decrease in training

volume between 41 and 60% from the last week before
the taper leads to the largest positive change in
performance and the most confidence that we’re going
to get a positive result from the taper.

So, just by decreasing training volume within this range,

without doing anything magic or ground breaking can
improve performance.
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How Long Should A Taper Last?
The next question might be… “how long should my taper last?”. Using our knowledge of
how to interpret these figures we can now identify the duration that will give us the most
confidence for performance improvements. It appears as though 2 weeks is that
duration. Analysing the data with slightly more precision would suggest a taper between
10 and 14 days is most consistent with clear improvements in performance. You might
interpret 18 days as being the upper limit for the length of an optimal taper.
The final piece in the taper jigsaw is intensity. Sometimes people confuse intensity with
load or consider a long-hard session as being intense. That’s not the case. Think of
intensity as speed or intent. A 100-m sprint is more intense than a marathon.
It’s easy to decrease volume and to decrease intensity at the same-time or wrap an
athlete in cotton wool. In a taper, however, the intensity needs to be high from a
physiological and psychological perspective. It gets them fired up from both ends and
prevents the infamous itchy knuckle syndrome. You can see from the figure that if
coaches maintain intensity in the taper, their athletes benefit from it. But when the
intensity is lost there’s a good chance performance will decrease in the same way.
The research we’ve presented here is from endurance athletes. There are far more
scientific studies on endurance athletes than combat athletes so there’s not a direct
transfer from one type of performance to the other but the science does provide us with
a base to form our own approach to tapering based on our experiences. Every athlete is
different, they have unique demands and constraints and we hope our fight week
strategy will help form the basis of your own strategy too.

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Mechanisms of the Taper
The effectiveness of tapering in strength and conditioning stems from improvements in
neuromuscular function. By reducing training volume but maintaining intensity we’re
enabling our neuromuscular system to recover from a period of heavy training and work
more effectively.
A taper helps us to:
• Send faster neural impulses to our muscles
• Activate-and-relax muscles faster
• Co-ordinate muscles with better precision
• Improve the rate at which muscles are recruited
• Improve the activation of high-force motor units
The effect of these neuromuscular adaptations results in improved rate of force
development and maximum strength.
When we combine tapering strategies with mobility and movement work we get dual
benefits because the new ability to produce force can be transmitted from foot to fist
with less restriction, and all this leads to more effective punching.
In addition, a more effective neuromuscular system leads to an improvement in economy
meaning that you can perform work with less energy and have the potential to step up
your intensity without incurring additional energy demands.
Some researchers have also suggested a taper improves cardiovascular stability, enabling
athletes to deliver blood to working muscles and return it back to the heart and lungs
more effectively and improve oxidative enzyme function. Both of these combined with
better neuromuscular function help improve aerobic capabilities meaning you can work
harder and perform at higher intensities.
Getting the taper phase right has consistently been shown to:
• Increase muscle strength and rate of force development
• Increase aerobic capabilities and endurance performance
• Improve sprint performance
• Improve repeated high-intensity performance
• Improve jumping ability
• Decrease muscle damage
When we add all these improvements up and put them in context to sports performance
it’s not hard to see how just 1% improvement in each of these abilities can lead the
reported 6 to 10% improvements in performance from an effective taper.
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The Boxing Science Taper
Here is the schedule for the Boxing Science taper. This is a general overview, and a plan
we would implement in an ideal world.

However, the taper should be adapted to the individual athlete. Here are a few examples
below of how we have adapted our methods to specific situations;

Endurance Based Athletes

We have worked with endurance based athletes who have struggled to perform high-
velocity movements with ease during fight week. The will find these hard to perform and
very fatiguing.

We adapt the type of exercises they do in fight week, and opt for low load / low speed
strength exercises and concentrate on mobility.

Amateur Boxers
When working with Amateur boxers, they compete frequently and very often have
another bout scheduled within the next week or two; particularly when taking part in
championships.

Therefore, athletes can’t afford to perform a full taper week as this will effect fitness. We
will often perform their normal S&C programme at 60-70% of the loads performed on the
previous week 4 days out, then perform the tapered speed session 1/2 days out. They
would do sprint intervals 2 days out – 10s on:60s off x 8 reps @ 90% max speed.
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Strength Taper
Our taper starts with reducing the load on the key strength exercises. We use 60-75%
loads on squat, deadlift and pressing exercises from 14 days out. We then progress to
lighter-load general and punch specific exercises, this can start 7-10 days out from fight
night.

The load drops even more on fight week, using mostly bodyweight, light-loaded and
exercises.

We shift the emphasis from generic to sport specific exercises – we love to use banded
shadow box to get the hips and core firing in boxing actions.

THIS IS TAKEN FROM OUR TRAIN LIKE A CHAMPION 3.0 PROGRAMME

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Exercises for Taper Session
Ice Skaters Banded Lateral Walk

Perform lateral jumps from leg to leg, sitting the hips With bent knees and the hips back, perform lateral steps

back, and being solid on landings. with a miniband, pushing out with the knees.

Banded Kettlebell Swings


Loop a resistance band around a kettlebell and stand on the middle to
create resistance.

Perform kettlebell swings, taking the hips back and forward explosively,
whilst keeping the chest up.

Landmine Punch Throw

Grab a bar set up as a landmine, and distance yourself so the top is at

shoulder height.

Explosively drive through the floor and rotate, releasing and throwing
the bar with speed, with a partner catching the bar.

Cable Row and Rotate

Pull a cable into the armpit, rotating the upper back by sending the
pulling shoulder backwards and the leading shoulder forwards.

Rotate the upper back while keeping the hips and knees completely still.

Explosive Step Ups

Rapidly step up onto a box, driving the knee through, and the opposite
arm through, in a position resembling a sprinter, with the toes into the
shin, and heel behind the line of the knee.

Pause, then return to the start position.

Kneeling Lateral Med-Ball Throws

In a kneeling position, catch and return a medicine ball which a

partner throws from the side.

Focus on quick returns, maintaining posture, and tension through the
core.

Kneeling Med Ball Slams

With a partner throwing a medicine ball arm’s length above your head,
quickly return and slam the medicine ball.

Keep the core tight and maintain a strong posture, without leaning back.
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Tapering Strategies for Boxing
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Conditioning Taper
Due to being more demanding on the body, the conditioning taper is slightly longer as training
load is gradually reduced with three weeks to go.

Training intensity is kept high whilst the load is reduced. Here you'll capitalise on your new speed
and ability to work at high-intensity and bring it all together.

Dependant on the training status and history of the athlete, we have two different conditioning
sessions we use.

10s max sprints – Great for athletes that have been taking part in sprint interval training, have
fast-twitch tendancies and make the weight comfortably. Endurance-type athletes and athletes
have a restricted diet to make weight should avoid these sprints due to high injury risk or may
become too fatiguing.

Tabata Sprints – These are a great way to keep intensity high whilst gradually reducing volume.
The intensity is sufficient whilst reducing the likelihood of injury, in oppose to 10s sprints that can
often be an injury risk. Tabata sets are often selected over 10s sprints as they burn more calories,
therefore assist in the weight making process.

Due to the mix of both peripheral and central adaptations, we often select the Tabata
conditioning sets with our athletes. We have demonstrated this in the programme below for the
two weeks prior to fight week.

These are performed at an RPE of 9/10 effort.

Your target number of sets is between 4 and 6 in week 9 but ensure you feel good during these
sessions – don’t push the volume too much here.
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Fight Week
Despite the hard work being done, fight week is the most important stage of training
camp. This is the time you need to make sure everything is done correctly and
systematically, there's little room for error in your training and nutrition.
Every fighter is different, it requires close contact with a nutritionist or team member to
guide you to your fighting weight. Therefore, we are unable to put together a methodical
plan to help you make the weight. However, here’s a guide to what you should consider
and different methods we use with boxers to make weight.

Manage Your Carbs

Training volume and intensity will be reduced for the last two weeks of training camp to
taper for your fight, meaning your energy intake needs to be reduced. When cutting
calories, we select the carbohydrates to be cut down.

Plan to have your carbohydrates around your training window to fuel for your sessions
and help you recover.

• 60g of uncooked brown rice 2 hours before sparring.

• 60g of uncooked brown pasta 2 hours after sparring.

When you finish training 2 days before fight day, a non-carb ketogenic diet should help
you lose 1-2 pounds from water retention.

Low Residue Diet

Around 3 days before a fight we can help lose the
last 1 to 2 pounds by following a low residue diet.
Following this diet isn't optimal for health,
however it can be optimal for boxing
performance by reducing food in the gut.
This will help make you lighter whilst reducing gut
discomfort. Eat the foods in the low residue food
table in small amounts in the 2 days prior to
weigh in.
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Post Weigh-In Refuel
Following the weigh in it is highly important that you increase your carbohydrate intake
considerably to load muscle glycogen in order to increase your performance in the ring.
Due to being on a calorie restriction for a long period of time your appetite will decrease
therefore it is important that you consume carbohydrate dense low fibre foods. For
example, basmati white rice, white bread, white pasta, fruit juice, milkshakes etc.

This will provide you with energy without making you feel very full. For an estimated
amount of carbohydrates, you should consume following a weigh in you need to
consume 1-2g/ kg of body mass immediately after the weigh in and 10g/kg of body mass
for the 24 hours following the weigh in. This would equate to 60g of carbs immediately
after a weigh in and 600g of carbs throughout the day before the fight for a 60kg boxer.
Please see below a practical structure of how this would be achieved.

Weigh-In Day
Pre Weigh-In Snacks
Banana, Carbohydrate Mouth Rinse, Small High GI Snacks to
maintain blood sugar levels

Immediately after the weigh in.

Start with 1L of water with Dirolyte. Start Carbohydrate refuel
with 30 mins after with 1L water and CHO concentrate (2 sachets
of Hydrate 90).

2-3 hours following the weigh in.

Large bowl of white pasta, such as Spaghetti Bolognese with a slice of garlic bread.

Before bed
1 fruit yogurt, 1 large bowl of cereal with milk

Fight Day
Breakfast
Large bowl of porridge with fresh fruit and honey

Lunch
Large bowl of basmati white rice with sweet chilli chicken stir
fry vegetables

Pre-Fight Meal
large bowl of white pasta with green pesto turkey and broccoli

Snacks
Fruit yogurts, cereal bars, bananas, Lucozade etc
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Effective Warm-Ups
If you are reading this booklet, you will have taken part in an exercise class or lesson
under qualified personnel many times. This means you’ve been told the importance of
warming-up more than once, and you probably do one every session.

However, ask yourself these questions…. How effective is our warm-up? How well is it
structured? Does it have positive effects on your session?

Every strength session is an opportunity to get faster and stronger,

so we need to get the most out of every session.

Why not optimise your results with an effective warm-up?

BENEFITS OF A S&C WARM-UP

• Stretching, mobilising and activating muscle groups can improve short-term
elasticity and stability resulting in more force being produced at high speed.

• Increased muscle temperature improves the ability to perform more forceful

actions, whilst increased metabolism benefits performance by changing the
energetic state of the muscle and elevates blood flow.

• Post-activation potentiation (PAP) is a phenomenon that acutely improves

muscular force output. This is due to increased neural activity, rate coding and
recruitment of fast-twitch motor units. This phenomenon can be stimulated by
near-maximal voluntary actions associated with heavy lifting and jumping.

STRUCTURING YOUR WARM-UP

For optimal results, we require a structured warm-up. Many coaches use the RAMP
method because it’s been found to contribute to short-term improvements in muscle
force production during jumps, sprints and heavy lifts.

• RAISE – The first phase of the warm-up is to elevate body temperature and blood
flow demands.

• ACTIVATE AND MOBILISE – Various dynamic stretches and stabilisation exercises to

improve range of motion and muscle activation to help engage the muscles that
will be used in the workout.

• POTENTIATE – Fast or heavy-loaded exercise that requires near-maximal effort will get
the muscles fired up ready for the workout.
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Warm-Up for Boxing
Most successful boxing performances are a result of great amounts of technical, tactical,
physical and psychological preparation. The final part of that journey is the warm-up. This
is a vital stage, if you get this wrong, all your hard work could be undone by doing too
little or too much.

99% of boxers will shadow box and perform pad work before a fight. However, only a
small percentage will perform a structured physical warm-up.

Why should I perform a structured warm-up?

Maybe you’re thinking “I already feel good in my warm-ups”, or “Surely we are activating
the working muscles in pad work?”.

What about if we told you that there’s a range of research that supports a structured
warm-up, and that there are simple and effective ways that can help you feel and
perform even better?

Would you be more open to integrating a structured warm up into your fight prep?

A warm-up can also have psychological benefits by decreasing stress, anxiety and
tension. We put our warm-up before pads to help the boxer get more out of his technical
warm-up, raising his confidence when entering the ring.

“I find that performing the Boxing Science warm-up routine

really beneficial before my fights. You only have a short time
on the pads before stepping in to the ring, and I feel like the
exercises help me fire up physically and mentally to get the
most out of my warm-up”

JORDAN GILL – COMMONWEALTH FEATHERWEIGHT CHAMPION

5 Steps to an Effective Warm-Up

On the next two pages are the 5 steps that you need to take when performing an
effective pre-competition warm-up.
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1. Assess the Situation
Not every boxer has the privilege of fighting in the main event on an arena show with
fantastic facilities and organised fight times. Many have to estimate their bout time, have
a tiny room to warm-up in and may differ in fitness levels. This means that we need to
assess the situation, respond appropriately and individualise our approach.

• Check out the facilities – what exercises can be performed in here?
• How fit is our athlete? What is the optimal to stimulate and not fatigue?
• What does our athlete already do? Let’s not change too much?
• What time is available? Estimate the bout time and keep a track of the bout
number.

2. Raise
Perform low-intensity activities to elevate body temperature and metabolism. This will
stimulate the cardiorespiratory system and improve blood flow to the muscles.

• Jogging, Skipping, Shadow Boxing
o 5-10 minutes
o Monitor with heart rate, try to work in zone 2-3 (60-80% max heart rate)

3. Activate and Mobilise

Select exercises that mobilise key muscle groups. We focus on shoulders, hips, core,
glutes and thoracic rotation.
Mobility exercises can help increase the range of motion and improve force production.
Activation exercises are used to fire up the muscles by
priming motor units for subsequent neuromuscular
activation.
• Eagles, Glute Bridge, Side Clams, Glute Stretch, Squat
and Lunges
o Medium Tempo, Progressing to Fast Tempo.
o 8-10 reps / 20 seconds.
o 1-2 sets.
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4. Potentiate / Specific
We often use jumping exercises to encourage fast, forceful extension of the hips. Then
transfer this into shadow boxing drills to get the neuromuscular system firing in boxing
specific movements. We encourage fast lateral movements and hip drive whilst using
mini-resistance bands around the knees.

This fires up the gluteal and core muscles during punching movements.

• Countermovement / pogo jumps
o 3-5 reps, 2-3 sets

• Banded shadow box
o 30 seconds, 2-3 sets

5. Raise the Heart Rate / Padwork

We need to raise muscle temperature again to get ready for performance in phase of the
warm up we need higher-intensity movements.

Boxers should aim to work in the red zone to stimulate the cardiorespiratory system and
speed up oxygen kinetics. This means oxygen will be delivered to the working muscles
more effectively and utilised more effectively.

Boxers should aim to work in the red zone for between 3 to 6 minutes. This is dependent
on the boxers’ fitness, and what they are comfortable with. We can achieve this by
performing sprints/high-intensity skipping. However, boxers may opt to achieve this
during pad work.

• Padwork
o This is up to the boxing coach, but we advise to
monitor heart rate closely, stick to structured
work and rest intervals.
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Upgrade Your Programme
Get the full Boxing Science Experience with our brand new online coaching service…
With our growing reputation – we have had the pleasure of working with athletes and
coaches all around the world.

We have delivered various types of remote packages – and trialed how we can deliver a
personal yet affordable service for people wanting to gain the full Boxing Science
experience.

We’ll Help You Adapt…

The online programme fits with our training philosophy – that it’s not a ‘one-size’ fits all
approach. The TLAC programme is a fantastic tool but we realise that our audience may
need to adapt to suit their situation, training history or environment. This programme
will allow our coaches to help you make these adjustments effectively.

We’ll Keep You On Track…

We also realise following a programme on your own maybe difficult – that’s why we will
have weekly check-ins to see how you’re progressing. We will encourage you to send
over your heart rate data and videos of your lifting techniques.

Monitor Your Progress

We have introduced some monitoring methods for you – however this can be better
managed and analysed in digital formats. We will be providing our monitoring tools on
Excel and google drive to help you get more out of the programme.
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We Won’t Keep You Waiting …
Many mentoring services use top-level coaches that are
often busy – leaving members waiting days for a
response. However, we will be managing the process so
you will get your answer straight away! We will be having
2 x 3 hour windows per week dedicated to answering
your questions. Plus, we won’t be overloaded as we are
limiting ourselves to 10 members per coach – with 20
spaces available in total.

Continue The Journey….

As you can imagine – developing a programme like TLAC 3.0 can take a lot of time and
effort – which may leave people waiting around ready for their next programme. The
online coaching programme will guarantee your next programme to start when you’re
ready so you can continue the journey to world-level fitness.
The Online Coaching programme is suitable for athletes, coaches and PT’s. Here are some
of the people who have benefitted from our programme in different ways.

So …. Here Is Everything Involved…

• 1-1 Coaching through WhatsApp
o 2 x 3-Hour Windows Per Week (however, you can message us anytime)
o Individual programme adjustments
o Feedback on sessions / lifting techniques
o Weekly tasks / goals
• Access to monitoring tools
o Programmes sent out in Excel format so able to log training loads
o Access to google forms to monitor wellness
• Rolling Programme
o The journey doesn’t end after TLAC 3.0 – we will send you an updated
programme to continue your training process.
o Individual adjustments will be made towards your training needs.
.

REGISTER YOUR INTEREST BY E-MAILING US – Boxing.Sci@Gmail.com

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The Authors
Danny Wilson BSc, MSc, ASCC – Boxing Science Co-founder
and Strength and Conditioning Coach
Danny is a UKSCA accredited Strength and Conditioning
coach and has an Undergraduate and Master’s degree in
Sport and Exercise Science from Sheffield Hallam University.
Danny co-founded Boxing Science in 2014 following building
the successful Boxing programme at Sheffield Hallam
University where he has coached over 100 boxers as a
strength and conditioning coach.

Danny has prepared many boxers competitive bouts, including IBF welterweight world
champion Kell Brook, WBA Bantamweight champion Jamie McDonnell, Kid Galahad,
Anthony Fowler and many more aspiring professional and amateur boxers. He is also the
lead for sport science services to England Boxing and is an England Boxing Level 1
qualified coach, enabling him to volunteer at Sheffield City ABC.

Danny is also a regional strength and conditioning coach for England Golf, working with
Yorkshire U16’s, U18’s and working with national level players. Danny has other
experiences in youth and professional standards across a range of sports, including
internships at Sheffield United, Sheffield Eagles and Chesterfield FC.

Dr Alan Ruddock PhD, CSci, MSc, BSc, BASES Accredited Sport

and Exercise Scientist – Elite Physiologist and Co-founder of
Boxing Science
Alan is a physiologist at Sheffield Hallam University with a
wealth of experience in sport science. He has worked with a
range of individual athletes and teams, including FIFA World
Cup referee Howard Webb and Commonwealth games
medalists England Table Tennis. Alan has worked extensively
within Boxing at the highest level, having a huge influence on
Kid Galahad’s British, Commonwealth and European Title wins and with Kell Brook’s IBF
welterweight world title victory and his mega-fight against Gennady Golovkin.

Alan is a BASES accredited sport & exercise scientist and one of the UK’s first chartered
scientists in sport science. Alan has also recently completed his PhD “Alleviating heat
strain during exercise: Hand cooling and thermoregulation”.
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Lee Rickards BSc, MSc, ASCC – Boxing Science Nutritionist –

Sheffield United Nutrition Consultant and Strength and
Conditioning Coach
Lee Rickards is a nutrition consultant and sport scientist
currently working at Sheffield United Football Club and with
professional combat sport athletes competing for regional,
national and commonwealth titles. Lee is an UKSCA accredited
strength and conditioning coach (ASCC) and an accredited body composition analyst by
The International Society for the Advancement of Kinanthropometry (ISAK).

Lee was awarded his Bachelor of Science in Sport Science for Performance Coaching in
2013 and Master of Science in Sport and Exercise Science two years later at Sheffield
Hallam University. Lee has now taken on a PHD in Sports Nutrition.

Tommy Munday BSc – Boxing Science S&C Coach and MSc

Student
Tommy has supported the Boxing Science programme as a
Strength and Conditioning Intern for two years, progressing
to supporting a wide variety of amateur and professional
boxers, including Anthony Fowler, Kid Galahad and
Jamie/Gavin McDonnell.

Alongside this, he has worked in youth football, with Sheffield Wednesday FC’s Academy
as an S&C Intern. Tommy also runs our youth initiative sessions providing S&C support to
young amateur boxers and is a Level 2 Boxing Coach at Sheffield City ABC.

ENJOY THE PROGRAMME

Time to get stuck into your 10-week programme – this is separated into four electronic
handbooks – and are accessible from the same gumroad link you’ve used to download
this handbook.

Remember to join the Boxing Science Facebook Training Group to access our experts 24/7.