Boxing Science

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🔁ROTATIONAL STRENGTH FOR BOXING🥊 Rotational strength and power is pivotal to optimising bent arm shots (hooks, uppercuts) as well as combination punching. See some of our preferred exercises for developing rotational strength below⬇️

📊A BUCKET OF SAND FOR A HEALTHY HAND 🖐👊 Sand drills combined with BFR training are helping @_JordanGill return from a recent hand operation. See the four sand drills that we deem to be most effective below⬇️ Full video ➡️ youtube.com/watch?v=W7bxrJ2x…

🥵BODYWEIGHT CONDITIONING FOR BOXING👊 Using strategic intervals and appropriate exercises we can still obtain a potent conditioning stimulus without major equipment. Try this circuit at the end of your boxing or S&C sessions👊

🔥ACCENTUATED ECCENTRIC LOADING (AEL) FOR BOXING👊 We use AEL with our plyometric exercises to improve lower body RFD which has a positive transfer on punch force. Below are two example of how we apply AEL to our plyometric progression⬇️

🔥💥INCREASE POWER ENDURANCE FOR BOXING: SPRINT INTERVAL TRAINING🏃‍♂️⚡️ Max effort sprints are a potent conditioning strategy to enhance utilisation of oxygen by the muscle cell. Check out this full session with @TerriHarper96 here: youtube.com/watch?v=ctjBoRRY…

💪MAX STRENGTH FOR BOXING👊💥 Full session targeting maximal strength with super featherweight prospect @StevenCairns18 Below⬇️ youtube.com/watch?v=NHYDFy_U…

🥊PUNCH-SPECIFIC COMPLEX TRAINING💥 Performing maximal voluntary contractions prior to speed-based movements is an effective strategy to maximise outputs such as velocity or power. Below is an example of how we can apply this to punch-specific actions.

💪STRENGTH & CONDITIONING FOR BOXING🥊🔥 @TerriHarper96 has been working hard in the Boxing Science performance centre these past few weeks, preparing for a big fight this summer. Full session highlights ⬇️⬇️ youtu.be/DfVgVqmt4UU

🔁REPEATED SPRINT TRAINING FOR BOXING🏃‍♂️💨 Repeated sprint sessions challenge an athletes ability to repeat high force actions with incomplete recovery and are a great option in 3-4 weeks out from a bout. Full video⬇️⬇️ youtu.be/jrFzKHEXOBM

📈OPTIMISE THE PRE-FIGHT WARM UP🥊🔥 Our pre-fight warm ups follow the traditional Ramp protocol and and is usually performed 10-15 mins before pad work. Check out a full pre-fight warm-up example below⬇️ ⬇️ youtube.com/watch?v=AepFGc0k…

👣FOOTWORK CIRCUIT FOR BOXING🥊🔥 Footwork circuits can be a great option to include at the start of strength or run based conditioning sessions and allow for exposure to quality short GCT plyometrics which will benefit reactive strength and subsequently movement in the ring.

💪STRENGTH AND POWER FOR BOXING💥🥊 Closer to competition, faster and more specific movements are integrated into our boxers sessions. Below is an example of this with @Snipertheboss ahead of his IBO title fight in December. Full video⬇️⬇️ youtu.be/fI7Es63gMl4

👀READ: PRE FIGHT NUTRITION - THE REFUEL 📈🥊 In this article our performance nutritionist, Lee Rickards, discusses nutritional strategies that can be implemented to facilitate optimal refuelling following a weigh in among professional boxers. ⬇️⬇️ ow.ly/CUhl30seRp5

🔥30 MINUTE STRENGTH & POWER FOR BOXING 👊 Super sets and tri-sets are an effective means to save time during strength sessions. Below is an example of how we can use super sets and tri-sets whilst still targeting strength and power adaptations.