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Welcome to the Train Like A Champion Programme

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.

18 months 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.

Now we’re pleased to present our NEW and IMPROVED Programme

Train like A Champion - Remastered

Due to our knowledge, research and experience – we have decided to make some improvements
to our programme; giving athletes and coaches an enhanced Boxing Science experience.

There’s lots in store over the next 10 weeks, this is the Blueprint to Elite Performance …. We just
need your hard work and commitment to deliver the results!

Contents
The Programs 3
The Blueprint To Elite Performance 4
Planning Your Program 5
Testing for Boxing 8
Goal Setting for Boxing 18
Monitoring Your Training 21
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The Programs
This program will offer the four pillars of a boxer's sport science program.

Conditioning Handbook
Science behind the fighter’s engine to gain a better understanding for high
intensity conditioning.
10-week high-intensity running program designed to get you in the best shape
of your career.
World class running tools that have been delivered at the highest level to help
you achieve world level fitness
Running monitoring tool to optimise performance and avoid overtraining.

Strength Handbook
Science behind the punch to give you a better understanding what makes
strong and fast punches.
Build foundational movement patterns
10-week S&C training program designed for you to feel stronger, move better
and hit harder.
Monitoring tool to ensure overload and progression

Movement Handbook
Mobility training to keep you loose and injury free.
Highlight and combat common movement issues for Boxers, to improve your
punch flow and dynamic movement in the ring
10-week mobility program you can do ANYWHERE
Learn how to warm-up effectively.
Plyometric and co-ordination drills to improve speed and agility.

Nutrition Handbook
Detailed and informative nutrition guide to help you fuel your training for
optimal performance.
All you need to know for macro-nutrients: Why? What? When? and How
Much?
A 3-phase diet guide suited to YOUR weight category.
Make the weight easier than ever with advice on what to eat on fight week,
on the day and before you climb the ropes.
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The Blueprint To Elite Performance
This is a 10-week program designed by the experts at Boxing Science. We have worked
with over 100 boxers, ranging from junior amateurs to professional world champions.
Our program is supported and structured with scientific research, and we have had a
huge impact on boxers physical performances.

However, we only achieve optimal results with the commitment and efforts of the boxers
we work with. This is an opportunity for YOU to take part in a world-class program and
train like the champions at Boxing Science.

The Blueprint to Elite Performance is HERE, it’s now your responsibility to execute the
game plan and achieve the results you have always dreamed of!

Train Like A Champion – Coaching Videos

Not only are we providing a world-class program covering all areas of sport science, we
are offering you our coaching knowledge, wisdom and tricks to help you achieve optimal
results.

The 5-part video series includes step-by-step guidance on how to perform the key
exercises of the program, as well as how to use your performance profiling and bluetooth
heart rate monitors.

The videos are provided via a private link, just click and view

Squat Mastery

Deadlift Mastery

Bench Press Mastery

How to use a Bluetooth heart rate

monitor

Performance Profiling
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Planning Your Program

At Boxing Science, we normally discuss the plan with the individual and their coach to
build and optimal program.

An optimal program includes training variation of methods, intensity and loads. This
helps push the body to the limit and let it recover, helping a boxer optimise physical
performance and reduce fatigue/overtraining. Here is an example of the 10 week, and
weekly plans.

Your 10-week plan

Below outlines the periodised plan for ‘Train Like A Champion’.

The first block highlights the different stages of the program, and what areas you will be
working on.
The second and third block show variation in loadings. Making sure you progressively
load and take de-load weeks, this ensures overload and reduces fatigue for optimal
results.
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Your Weekly Plan

Below outlines the weekly plan for ‘Train Like A Champion’.

Effective training distribution is important to make sure you are getting the most out of
each session. The weekly plan below distributes your running, strength and recovery
training across the week.

Please note that this is only an example as we do not know when your boxing sessions
are likely to take place, as well as your work/study/social schedules.

The plan can be flexible, as long as you don’t have too many hard or too many light days
on the trot.

If you need any advice on this, please get in touch via the Facebook Training Page.
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Testing for Boxing
Testing is one of the most important aspects of an effective sport science program.

Results can inform a boxer of their strengths and areas for improvement. This allows us
to structure an effective program, to set appropriate goals and evaluate the success of
the training program.

However, it’s more than just fitness testing for boxing. The assessments set an elitist
mentality as we are improving the knowledge and understanding of how a boxer should
approach training and preparing for competition.

The testing sets our athletes up to train The Boxing Science Way.

Self-Assessment Tool
Use the self-assessment tools on the next few pages to assess you current fitness,
strength and mobility.

You need to perform the testing battery twice.

Perform the tests before you take part in the 'Train like a Champion' program, and then
towards the end of your program. We normally test 7-10 days before a fight.

Each result will be categorised 1-5, mark these scores on the spider graph below (see
below right for example). This will help standardise the scores to see what physical
characteristics you need to improve on the most.
Here's an example….

Not sure how to use this?

We explain more in our

demonstration videos

Click here to access your videos

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Testing Profile
Use this form to log your testing results before and after the 10-week block. The testing
battery is outlined on the following pages.

Not sure how to use this? We explain more in our demonstration videos
Click here to access your videos

DISCLAIMER: Boxing Science provide a guide to help educate better training practices in Boxing. Methods used in this
guide is supported by scientific research that has been granted ethical approval. Therefore, Boxing Science, or any of the
authors, do not take responsibility of any injuries or illness any user may experience whilst on the programme.
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Overhead Squat
The overhead squat is a common mobility assessment tool that can tell us a lot about
what muscles are under- and over-active in our body. This is a test we often use with the
boxers at Boxing Science.

• Get a wooden broomstick or PVC pipe

• Have your hands just wider than shoulder width apart then hold the stick above the
crown of your head.
• Have feet slightly wider than hip width apart.
• Descend and hold at the bottom, make sure you have someone to take a video /
photo of you
• Give yourself a rating out of 5. Be honest, as this will make you a better athlete.

Good Example
• Arms straight above head
• Upper leg parallel with floor
• Knees do not go past toes
• Neutral head position
• Stick is parallel with floor
• Knees are pushed to outside
• Torso even – not leaning to one side
• Arms are straight, no bend at elbow

What to look out for

• Arms are forward • Stick not parallel to floor
o Tight shoulders / lats o Imbalances in shoulder / lat function
• Excessive forward lean • Knees bend inwards
o Tight hips / weak core o Tight adductors, weak glute muscles
• Shallow depth / excessive knee bend • Torso twisted
o Tight hips / weak glutes o Weak / dominant side for core, tight QL
(opp side).
5 – Movement is performed perfectly
4 – Movement is performed with only 1 minor fault
3 – Movement is performed with 2 faults
2 – Movement is performed with 3-4 faults
1 – Movement is performed with over 4 faults
0 – Movement is not performed due to pain or inability.

Pre-score - …………..…… out of 5 Date = ………………………………..

Post-score - ……………… out of 5 Date = ………………………………..
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Medicine Ball Punch Throw

This is a valid test to estimate punching force for a straight backhand. All you need is
some measuring tape (minimum 15 m long), some space and a 3 kg medicine ball.
Watch the Demo Video here

• Place ball near chin with a split stance. Switch stance for right (orthodox) and left hands
(southpaw).
• Rapidly rotate and throw the ball as far as you can, keeping both feet planted.
• Your score is determined by how far the ball travels before the first bounce

Pre-score Right - …….. m Pre-score Left - …….. m Date = …………………

Post-score Right - …….. m Post-score Left - …….. m Date = …………………
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Countermovement Jump Test
This is a valid test Boxing Science use to estimate lower body impulsiveness. We use an
Optojump to measure jump height, however we understand that this isn't available to
everyone. So we have offered a very easy and affordable solution, using a post-it note.

• Measure your stature and arm length (one arm) in centimetres.

• Swing arms back as knees and hips flex into half squat
• Jump as high as you can, and sticking the (extra sticky) post-it note as high as you can.
• Measure the height (cm), then subtract your stature and arm length to calculate your
jump height.

Pre-score - …………….... cm Date = ………………………………..

Post-score - …………….. cm Date = ………………………………..
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Squat Jump Test
This is a valid test Boxing Science use to estimate lower body impulsiveness. Unlike the
countermovement jump, in this test, we pause at the bottom of the jump for a count of
three. This allows us to remove the elastic recoil effect of the stretch shortening cycle,
and observe raw explosiveness.

• Measure your stature and arm length (one arm) in centimetres.

• Swing arms back as knees and hips flex into half squat, pausing at this position for a
count of 3, coming to a complete stop.
• Jump as high as you can, and sticking the (extra sticky) post-it note as high as you can.
• Measure the height (cm), then subtract your stature and arm length to calculate your
jump height.

Pre-score - …………….... cm Date = ………………………………..

Post-score - …………….. cm Date = ………………………………..
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Jump Difference
The difference between the countermovement jump scores and squat jump scores can
tell us a lot about a boxers strength and overall athleticism. An athlete should be able to
jump higher in the countermovement jump compared to the squat jump, due to the
benefit of the elastic muscle recoil of the stretch-shortening cycle.
During the “dip” phase of the jump in the countermovemetnt jump test, an elastic
muscle stretch is created, which recoils and increases the potential to jump higher. This
stretch-recoil mechanicsm is removed and nullified in the squat jump test.
A higher difference between the two jump scores indicates better effectiveness and
utilisation of the stretch shortening cycle, which should have a good relationship with
combination and counter punching.
To calculate the difference, simply subtract the squat jump score from the
countermovement jump score, and record the difference in centimetres.
Countermovement Jump (cm) – Squat Jump (cm) = Jump Difference (cm)

Pre-score - …………….... cm Date = ………………………………..

Post-score - …………….. cm Date = ………………………………..
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30-15 Intermittent Treadmill Test

Below is a recording sheet for the 30-15 test. Here is how to use it.
• Record body mass BEFORE testing
• Write down heart rate and % heart rate max at the end of each interval using
Bluetooth heart rate monitor
• Record Rate of Perceived Exertion (RPE) every 6 stages. Use the scale provided on
the next page
• At the end of testing, fill in the boxes to the right (Peak speed, Top HR etc.)

30-15 - Test 1 30-15 - Test 2

Date Weeks away from Fight Date Weeks away from Fight
Km/h HR %HR RPE Body Mass Km/h HR %HR RPE Diff - HR Body Mass
0 Peak Speed 0 Peak Speed
8 Top HR 8 Top HR
8.5 Top %HR 8.5 Top %HR
9 90% Duration 9 90% Duration
9.5 RPE 8 9.5 RPE 8
10 RPE 10 10 RPE 10
10.5 10.5
11 11
11.5 11.5
12 12
12.5 12.5
13 13
13.5 13.5
14 14
14.5 14.5
15 15
15.5 15.5
16 16
16.5 16.5
17 17
17.5 17.5
18 18
18.5 18.5
19 19
19.5 19.5
20 20
20.5 20.5
21 21
21.5 21.5
22 22
22.5 22.5
23 23
23.5 23.5
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24.5 10 10.5 24.5 -6.833333333 -9.9761905
25 #REF! #REF! 25
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Rating of Perceived Exertion (RPE)
In the modern day, many coaches use a range of technologies to get ‘accurate’ measures
of training load.

We have access to a lot of these at Boxing Science, however, we opt to take the more
traditional approach of recording rating of perceived exertion (RPE).

This scale helps us quantify how hard the training is from an athlete’s perspective. This
often helps us alter the training type, intensity and volume to suit the adaptation
targeted.

For this handbook, we use RPE to quantify how hard we are finding certain stages of the
30-15 test so we can compare our perceived effort at the same speed.

Rating of Perceived Exertion (RPE)

0 Rest

1 Very easy

2 Easy

3 Moderate

4 Somewhat hard

5 Hard

6
7 Very hard

8 Very, Very hard

9 Near maximal

10 Maximal effort
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1200m Test - Maximum Aerobic Speed
The 1200 m shuttle test can be used when laboratory based fitness tests are not feasable.
This is a useful tool for measuring Aerobic Fitness. For this test, all that is needed is a tape
measure, a stopwatch and cones.
• Lay out cones 20, 40 and 60 m away from a set point.
• The athlete runs to the 20 m cone and back, then to the 40 m cone and back, followed
by the 60 m cone and back.
• This entire cycle is completed a total of 5 times, by which point the athlete as run a
total of 1200 m.
• Participants must be willing to give the test maximum effort. The athletes total overall
time is recorded and then placed into the following equation- 1200 m / (Total Time
in Seconds – 20.3)
• This generates a value which is measured in metres per second, and gives us the
athletes an estimate of the speed that's associated with maximum aerobic capacity.

x 5 times

Pre-score - …….. m/s Date = …………………

Post-score - …….. m/s Date = …………………
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Goal Setting for Boxing
Most athletes who’ve achieved anything approaching success will have set goals along
the way. There are a couple of theories as to how and why goal setting works.
The Direct Mechanistic view, explains that goals direct your attention onto the task at
hand, encourage persistence and motivation, and can even help you to develop new
strategies for achieving what you’ve set out to achieve.
The Indirect Thought Process view suggests that setting and achieving goals can help
performance by improving confidence, motivation, and overall satisfaction with what
you’re doing. It’s likely a combination of both theories, but there are many different
acronyms that are supposed to help people set “good” goals.

Set SMART goals! SMARTER goals! SMARTS GOALS!

Whatever your acronym of choice, (if you’re into that sort of thing) there are a few things
that you should keep in mind to make goal setting effective.
The gist of the acronyms described above is that goals should be:
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Use this table to structure your goals.

Goal Measure Date Achieved?

Improve lower Improve 20th YES!!!

body strength Countermovement November
jump by 2 cm
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Monitoring Your Training
Monitoring training load and wellness is critical during a training programme. It can help
to ensure progression, avoid overreaching/overtraining, and reduce the likelihood of
injury. A few basic training measures can help to track and monitor training to help
improve the effectiveness of training.
One of the key features of our service at Boxing Science are the ways we collect, analyse
and feedback data. Now we’re excited to share our system with you so you can gain
instant feedback on your strength and conditioning training loads.

Interactive Monitoring System

STEP 1 – Access the excel file using the links below from Dropbox.
Click Here to Download

STEP 2 – Download them onto your computer

STEP 3 – Click below to watch a tutorial on how to use your monitoring system
WATCH: Monitoring Tool Tutorial

Weights
We can measure strength training load using a simple equation,
and calculate a weekly summary score representing the weekly
load. From week to week, including deloads, we want to avoid
increases and decreases in load of over 20%. Increases and
decrease of between 10 and 20% between week to week are
optimal, and avoid over-reaching.

Conditioning
Training load for conditioning and running sessions can also be
easily calculated. Like strength training load, we want to avoid
increases and decreases in weekly conditioning load by 10-20%.
We use Ratings of Perceived Exertion (RPE) to calculate this load,
which are also used throughout other areas of the Train Like a
Champion conditioning programmes.
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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 Remastered 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 Remastered – 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.
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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”.

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