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Welcome to Train Like A Champion 3.0

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 and the Youth Athlete
Edition.

Now we're excited to launch TLAC 3.0 - Our most advanced programme to date:
At Boxing Science, we’re proud at how we continue to achieve outstanding results. This is mainly
down to the progression, variety and evolution of our training methods.

Train Like A Champion 3.0 offers a progression from the last two programmes – this time the
jump is even greater – and you’ll achieve unbelievable results.

The third instalment will be a very similar programme to what we deliver to our top level athletes.
So you’ll be truly experiencing the training methods

The programme will have you lifting heavier, be more explosive, run faster, train harder, move
better, stay injury free, eat better and make weight
effectively.

Planning Your Programme – Page 4

Tapering Strategies – Page 6
Performance Testing Guide – Page 7
Monitoring Your Training – Page 19
Upgrade Your Programme – Page 22

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What’s New?
Train Like A Champion 3.0 – Our Most Advanced Programme To Date.
The Boxing Science team are so passionate about our programme. We’ve spent 100’s of hours to
expand our content, going in more detail and making the programme more user friendly. We’re
proud to present TLAC 3.0 over four unique handbooks.

Strength Handbook
A brand new strength programme that will push you to new intensities and focus
on developing force across various points of the force-velocity curve – making you
stronger and more explosive than ever before. We explain the science behind our
training methods and provide an exercise library of over 30 strength exercises
with detailed coaching cues.

Conditioning Handbook
Our world-class conditioning programme will help you push your body to new limits
with our hardest running programme to date. These sessions are totally unique as we
created them in the lab to suit boxing performance. Our speed-endurance sessions
are highly-effective, yet highly-complexed. Dr Alan Ruddock takes you through the in-
depth science behind our conditioning methods.

Nutrition Handbook
An updated version of the nutrition handbook providing more meal ideas, new
recipes with details on macro-nutrient and calorie intake. We also provide an
‘Easy Alternatives’ guide giving you fantastic flexibility within your diet.



Movement Handbook
Brand-new movement programme as well as new mobility circuits to focus on the key
movement issues in boxing. Also, we provide a detailed screening process so you can
fine-tune your performance.
Train Like A Champion – Coaching Videos
Squat Mastery
Deadlift Mastery
Bench Press Mastery
How to use a Bluetooth heart rate monitor
Performance Profiling

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Planning Your Programme
At Boxing Science, we normally discuss the plan with the individual and their coach to
build and optimal programme.

An optimal programme includes training variation of methods, intensity and loads. This
helps push the body to the limit and lets it recover, helping a boxer optimise physical
performance and reduce fatigue/overtraining.

Below outlines the periodised plan for ‘Train Like A Champion 3.0’.

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Tapering Strategies for Boxing
The taper is a reduction in an athletes training load in the final days and weeks before a
fight, with the aim of optimising performance.
An old school training method would be to train hard, have one last hard spar one week
before and then rest up when making weight.

This can leave a boxer having itchy knuckles as they anticipate getting in the ring.

The Boxing Science tapering strategies can help a boxer get through fight week to be
physically and psychologically firing come fight night.

Science Behind the Taper

The difficulty for athletes, coaches, and sports
scientists consists in finding the strategy that will
find the optimal balance between enough training,
and enough rest. This is called the fitness-fatigue
model (left).

The aim is to maximise the decrease in

accumulated fatigue, whilst retaining or further
enhancing physical fitness.

This leads to peak performance.

To achieve this balance is really important. Performance can be affected if the taper is
too short and the training load is too high, likewise for tapers that are too long and low
training loads.

This reduction of the training load can be achieved through the

alteration of several components, including the training volume,
intensity, and frequency. Also, training load can be manipulated
with the pattern of training loads and the taper duration.

The most common and effective way to maintain fitness is keeping

the intensity high and the training load reduces. This taper can be 7-
10 days, however a longer and training camp (14 to 16 weeks)
should look to start a taper 14 days from competition.

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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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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 2017

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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
24 24
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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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.
Session Day Wellness
This is a great tool we use with the boxers to measure how they are feeling on a day to
day basis. Based on how they are feeling over a short and long term period, we can adjust
training to match this, and ensure we are not over or under loading our boxers.
We ask four short questions at the start of every training session, but can give us a lot of
useful information. The four scores our boxers give, out of 5, are added together to
generate a total wellness score.
If scores are down for a session, we can adjust training load by reducing intensity or
volume for this particular session. For example, this might be reducing weight on the bar,
reducing running speed, or reducing total number of reps.
If scores begin to continuously drop over a long-term period, we may need to look at
reducing overall training intensity and volume. More importantly, we need to start
paying attention to improving other factors in a boxer’s lifestyle, namely sleep, nutrition
and potentially reducing life stress and demand.

Wellness Monitor

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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.
Reps x Sets x Load lifted (kg) = Training load for one exercise
Adding the load for all of the exercises calculates the training load for a session, and
sessions can be added together to create a weekly training load.

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.

Total Reps x Rep Duration x Average Running Speed x RPE = Conditioning Session
Load

Boxing
Finally, we can estimate Boxing session load, which can also be
beneficial when planning and monitoring sessions. For this, we
multiply session duration by the session RPE, to develop a session
load score.

Session Duration (mins) x Session RPE = Boxing Session Load

We can integrate all the training load scores to create a big picture of what our training
looks like over the course of a few weeks. This can help to track progression, and make
adjustments to training volume and intensity where required. Overall, this will improve
adaptations and optimise the training process.

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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.

Face To Face Contact

You maybe the on the other side of the world – but that
doesn’t mean you can’t have face-to-face contact with
your coach. We will be having group video call drop-in
sessions that will include Q and A’s, demonstrations and
educational workshops.

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.
“Having the help of boxing science remote programme has been massively beneficial to
Lewis Crocker’s development. Having the structure and plan for every
stage of camp is so important and it has certainly made him a faster,
stronger, powerful athlete”
Ray Ginley – Boxing Coach
“Despite being based in Sheffield; I find it difficult to attend Boxing Science
sessions due to work commitments. However, I have benefitted from
individual programmes that are structured in an understandable format – I
feel fitter and stronger than ever”
Muma Mweemba – Professional Boxer
“Boxing Science have influenced my practice for almost three years now
both as a coach and as an athlete. Their remote packages are great and I
certainly recommend it to athletes and coaches as they are raising the bar
for all combat athletes”
Shannon Lawson – Amateur Boxer and S&C Coach
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Your Coaches
Your coaches will be Danny Wilson and Dr Alan Ruddock. Both
have a lot of experience in boxing – working with over 200
boxers from schoolboy amateurs all the way to world
champions. Most importantly – we’re pretty nice guys J

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
• Weekly Group Video Call Drop-In Session
o Zoom drop-in sessions – live Q and A
o Demonstrations on how to use monitoring tools
o Educational workshops
• 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.

How it all works?

We will be taking our first group for online membership on the Monday 13th August 2018.
Our first zoom online chat will be on Wednesday 15th August – teaching you how to use
the monitoring tools for the programme.
First payment will be on the 13th August 2018 – then payments will be a standing order of
£40 on the 30th of each month to Boxing Science.
You will be assigned a coach for 1-1 WhatsApp support – however will have access to
both Danny and Alan through the Zoom online chats.

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 XXXXX,

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.