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Movement Handbook
For every athlete we work with, mobility and movement training will be the very first step on
their Boxing Science journey. Before we even lift a weight, we need to ensure that athletes
have the foundational movement skills to perform exercises correctly. This enables our
athletes to achieve better results and avoid injury.

However, it’s not just for the beginning of a programme, mobility training plays a big role
throughout all of our programme because it has so many benefits…

• It enables more fluid and faster rotation through the kinetic chain.
• It enables the lower body to produce more force during punching motion, leading to a
harder punch.
• It can help to reduce and prevent injury in boxers, which is important for long term
development.

In this handbook, we’ll introduce mobility, movement and plyometric exercises to improve the
way you move and deliver faster, harder punches.

Contents

Mobility Issues in Boxing 3

Mobility Training for Boxing 5
DIY Movement Program 7
Lateral Movement 9
Plyometrics for Boxing and Combat Sports 10
Effective Warm-Ups 13
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Mobility Issues in Boxing
Due to the intense and repetitive nature of Boxing, and sport in general, athletes become
tight in certain muscle groups and underactive in others. This can create muscular imbalances,
that can negatively affect performance and even cause injuries.

These are the key areas we focus on at Boxing Science, the causations from the demands of
the sport and how they might affect performance.

How Do We Know This?

We’ve tested many different boxers, ranging from world
champions to youngsters taking part in their first bout. Our
database now boasts over 250 different boxers on the
programme.

Each testing session includes at least one movement screening

exercise – we often aim for two depending on time
restrictions. We prioritise the Overhead Squat as it exposes a
variety of mobility issues in one movement.

Below are the results from a variety of junior and youth athletes we have tested. The reason
why we’re sharing these results in particular is because these are athletes that have little
exposure to S&C training, so represent the movement issues that can be caused by boxing.

Another key reason is that these boxers probably have a shorter training history than other
athletes using this programme – so imagine how much more restricted you could be!

What Does This Suggest?

The graphic above more or less explains what’s happening for boxers. The majority of boxers
have shoulder, hip and/or ankle mobility issues and clearly demonstrates the need for
movement training.

These restrictions are caused by the demands of the sport, and the lack of S&C culture in
Boxing to help prevent these mobility issues.

This can restrict strength, speed and movement, as well as increasing the likelihood of injury.

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Mobility Training for Boxing
Hip Mobility
Hip flexor tightness is a common issue for boxers and combat
athletes. Many people suffer from hip flexor tightness due to
extended periods of sitting. When athletes pair this with thousands
of quad-dominant actions, hip mobility must be a focus in movement
training.

Boxers particularly struggle as they maintain a similar stance

throughout their technical work that shortens the hip muscles. They
then amplify this with countless hours of running performed at sub-
maximal intensities.

Hip flexor tightness can cause many different injuries and dysfunctions, including lower back
pain and limit glute strength. Hip stretches and mobility exercises can help you flow in the
ring, increase hip rotation strength and speed contributing to a harder punch, as well as
reducing the likelihood of injury.

Shoulder Mobility
“Hands up, chin down” is often the coaching point to a defensive guard, requiring rounding
the upper back and shrugging the shoulders. If you’re throwing 100’s of punches thrown in a
week’s training, the anterior shoulder and trapezius muscles can become over-active.

This alone can cause shoulder mobility issues for boxers. Large volumes of strength exercises
like press ups and shoulder press further confound the issue meaning shoulder mobility
should be a focus for boxers. Poor shoulder mobility often creates over-active anterior
deltoids and upper traps, causing the middle and lower traps become
weak which affects the natural movement of the shoulder and arm.
This can also cause shoulder impingement, rotator cuff weakness and
lower-back injuries.

Mobility training can improve this.

Following 8 weeks of movement training, mean overall FMS scores

increased by 9%. Stand out improvements were seen in overhead
squat (2.1 vs 2.6 out of 3) left shoulder mobility (1.62 vs 2.8 out of 3),
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Rotational Mobility
Rotational mobility is needed to transfer force from ‘foot
to fist’ when delivering punches.

However, tightness in muscles across the thoracic spine

can limit rotation, causing the Quadratus Lumborum (QL)
to play a big role during rotation.

The QL is a muscle in the side of the lower back. Over

activity can cause lower back pain. You can use a foam
roller, spend money on a sports massage and try numerous ways to stretch it to make it feel
better, but this is likely to be only a short term fix.

To make beneficial long-term changes, you should focus on improving thoracic and core
rotation. This will reduce the compensatory patterns of the QL and use the preferred muscles
in your kinetic chain.

Glute Strength
Glute strength is an important contributor to forceful hip extension and rotation needed
during running, jumping and more importantly, punching.

The gluteal muscles have the potential to be the biggest contributor to hip extension and
rotation. However, many athletes have under-active glutes due to mobility issues and
activation.

Stronger glutes can improve your ability to engage and strengthen the core, which can help
protect against injuries to the lower back muscles.

Many boxers have under developed glute strength due to time

spent in their boxing stance and large running volumes. Also,
most traditional boxing training methods often neglect
activating and developing the glute muscles.

The most effective way to strengthen the glutes would be to

lift heavy using squats, deadlifts and hip thrusts. However,
many boxers need to use isolated exercises to help improve
activation patterns of the glutes first.
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DIY Movement Program
The definition of DIY is the activity of decorating, building, and making fixtures and repairs at
home by oneself rather than employing a professional.

Instead of decoration and making fixtures, our DIY programs let you build the foundations of
movement for boxing and repair any muscular tightness or imbalances in your own time.

The DIY Program has a mixture of controlled and dynamic mobility exercises, focussing on the
areas that need targeting for optimal boxing performance.

On the page overleaf is your 10-week mobility program. These exercises will develop
shoulder, hip and rotational mobility, and fire up your glutes.

Perform this workout 1 to 2 times per day to stay loose and fresh. It only takes 10 minutes to
do. Here are ideal times to fit your DIY workouts into your daily schedule

• Integrate into your warm-up for strength / running sessions (page 12)
• Before your boxing specific warm-up when sparring / doing padwork
• Recovery sessions (perform 2-3 sets instead of 1-2)
• First thing when you wake up, or just before bed

Our Boxers Are Moving Smoother and Feeling Better!

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Train Like a Champion- DIY Mobility
Perform whole workout 1-2 times everyday. 8-10 reps on each exercise

Exercises Benefits Demo Coaching Points

Start by laying on your side, with the legs straight and arms perpendicular
Rotation to the body.
Open up the chest, bringing the top shoulder to the floor by rotating the
Eagles Shoulder Mobility
Thoracic / Rotation

upper body, and aim to bring the top knee close to the floor.
Pause and return to the start position
Core Mobility

Begin lay on the side, pinning the top knee to the floor with the bottom
Rotation hand.
Quadruped
Perform a circular motion with the hand over and past the head, opening
Shoulder Slide to Shoulder Mobility up the shoulder and brushing the fingers against the floor.
Twist Pause, and return to the middle, keeping the knee fixed the whole time.
Core Mobility

Begin lay on the back, bringing the heels in so they can be touched by the
Glute Strength hands, with a mini band placed around the knees.

Banded Glute Brace the core, then drive the hips up towards the ceiling by squeezing
Hip Mobility the glutes.
Bridges
Glute Med Work

Pause, and return back to the start position, and repeat, making sure that
Core Strength the knees stay in line with the feet and hips.
Lay on side with both legs bent, heels stay tucked inline with hips and
Glute Strength mini-bands placed around the knees.
Keeping the hips perfectly still, open up the knees by pushing against the
Banded Side Clams Hip Mobility band and squeezing the glutes.
Pause before returning to the start position to repeat the next rep,
Abductor Strength maintaining constant tension against the band.
Begin in a press up position, with the hands underneath the shoulders
Core Strength and the core tight.
Ground Based Movements

Press Up to Toe Perform a press up, keeping the elbows in, then pike the hips to the
Hamstring Mobility ceiling. At the top, touch one hand to the opposite foot.
Touch
Return to the press up position and flow into the next repetition where
Shoulder Mobility you will repeat the movement on the opposite side.
Begin in a press up position, with the hands underneath the shoulders.
Hip Mobility

Place the left foot next to the left hand, and drop the back knee so it is
Spiderman to Twist Rotation slightly off the floor.
Rotate the left hand up and round, brushing the shoulder as it passes,
Shoulder Mobility pause, return to the centre and repeat on the opposite side.
Hold a small weight (2.5 – 5 kg) at the chest.
Leg Strength

Descend slowly into a squat, keeping the chest up, knees wide, and heels
Foundational Lower-Body Movements

Squat with Press Core Strength on the ground, pressing the weight out at the same time.
Pause at the bottom and keep the knees wide. Drive weight through the
Hip Mobility heels to stand back up and bring the weight back to the chest
Stand with feet roughly hip width apart. Take a big step forward, at the
Leg Strength same time as flexing at both knees.
Rotate the upper body over the front knee, keeping the lower body still,
Lunge and Rotation Core Mobility and the hips, knees and feet in line.
Return the upper body to the centre, then stand back up.
Rotation

Stand with feet roughly hip width apart. Take a big step to the side,
Leg Strength bending the leading knee and sitting the hips backward.
Press out either the arms or a small object such as a foam roller, to help
Lateral Lunge Core Strength counterbalance and cue sitting the hips backwards.
Keep the feet, knees, and hips all facing forward, pause, then return to
Adductor Mobility the centre.

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Lateral Movement
Having good footwork is the foundation of many boxing champions, in particular lateral
movement. This can be developed through shadow boxing, padwork and in sparring, but how
many develop lateral movement through general movement drills?

Using isolated exercises and drills can improve the quality of your lateral movement and
transfer to your movement in the ring. This works by strengthening and engaging the gluteal
muscle groups, adductors and lateral stabilisers of the core. These are the desired muscle
groups for effective lateral movements.

If these types of movement are not trained, an athlete can start to super-compensate using
other muscle groups, like the back or knee joints. Combine this with high training volumes,
intense movements and a low calorie diet, a boxer can be susceptible to injury.

Banded Side Walks and Side Clams

Mini-bands are a great way to fire up the glute muscle groups prior to lateral activities

Main Coaching Points

- Mini band around the knees. Push out using the knees
but not excessively.
- Control hips in both movements

Side Step to Single Leg Holds

This exercise allows you to maintain the desired hip position during lateral movements.
Main Coaching Points

- Keep feet hip width apart, push out with the knees.
Keep hips pushed back throughout the movement.
- Raise inside leg to balance on one leg, keep balanced
on heels with knee tracking the toe. Keep hips back.

Ice Skaters
This is an exercise that challenges and develops lateral movement with high speeds and forces.
Main Coaching Points

- Start on one leg, push through your heel to extend leg
and hop to the side.
- Land softly onto the heels and pushing the hips back.
Hold for 1-2 seconds before repeating.
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Plyometrics for Boxing and Combat Sports
‘Plyometrics’ is a term used to describe jumping and speed exercises. However, by definition,
a plyometric action is only achieved when ground contact time is under 0.25 seconds.

This is just a quick tap on the floor, just like you would perform during skipping.

Many strength and conditioning coaches set up drills from different heights, distances,
single/double leg exercises and prescribe lots of contact to provide training adaptation.

But a coach must carefully manage all these aspects as plyometric

training is a high risk activity. Use of plyometrics therefore depends
upon the strength and experience of the boxer.

Boxers can benefit from plyometrics by developing the elasticity of

their muscles and tendons. Elastic muscles and stiff tendons
contribute to fast feet, good balance and an effective stretch
shortening cycle.

However, it’s not just a case of performing high volumes of jumping

and hopping. Boxers should take a careful and systematic approach to integrating plyometrics
in their programs.

What is the stretch-shortening cycle?

This is the sequencing of a fast eccentric (stretching) and concentric (shortening) action of
muscles. The quicker this happens, the more likely to produce more force.

This plays an important role in sprinting, jumping, hopping and throwing.

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Plyometrics for Boxers
In our research we found the higher a boxer can jump, the harder that boxer can punch.

We tested two types of jumps. A counter movement jump and squat jump. Normally counter
movement jump height is much greater than squat jump height because the counter
movement jump can harness the benefits of the stretch shortening cycle.

However, our research shows only a small difference between countermovement jump and
squat jump. This suggests boxers struggle with eccentric demands during lower-body actions
and means boxers should take care when performing plyometrics.

Eccentric utilization can be improved by increasing strength levels. However, high-training

loads and negative energy balance can make this process slow, as well as making athletes sore
for their conditioning and technical training.

It’s not all negative, as we know that most boxers are well-adapted to fast SSC movements
due to skipping and being light on their feet. This can help us gain benefits from fast SSC
exercises by challenging height, complexity and single leg exercises. However, this should be
approached with caution as they do struggle with progressions, single leg exercises and ankle
mobility

What does this mean for programming plyometrics?

Boxers should start plyometric training by learning how to land safely. This will improve the
way you control and absorb force. It also isolates the eccentric component of the stretch
shortening cycle, and will provide you with the opportunity to develop eccentric muscle action
capability.

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Land / Jump Phase
Here are the exercises to add to the end of your warm-up (see page 13) at different stages of
camp to improve your ability to land, absorb forces and use the stretch-shortening cycle
effectively. Perform 5-8 reps x 3-4 sets of each exercise.

Altitude Landings
Main Coaching Points

- Start on a platform 30-50 cm from the floor.
- Step off, land softly on both feet with knees slightly
flexed and hips pushed back. Hold for 1-2 seconds
then repeat.

Box Jumps
Main Coaching Points

- Perform a small dip of the knees and hips, before
explosively extending upwards and jumping on to a
box (approximately (20-40 cm).
- Land in a similar position to that which you would in
an altitude landing, landing in a strong and solid
position. Hold for 1-2 seconds, then repeat.

Altitude Landing – Hold and Jump

Main Coaching Points

- Follow the same instructions as Altitude
Landings, but perform a jump after a 1-2 second
pause.
- Drive through your heels, extend your hips and
jump as high as possible.

Countermovement Jumps
Main Coaching Points

- Start by standing upright, feet hip width apart and
hands on hips.
- Perform a quick dip of the hips before performing
the jump.
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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 Strength and Conditioning 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

1. Assess the Situation

Not every boxer has the privilege of fighting in the main event on an arena show with
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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.

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
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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 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.
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.

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 program.