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Welcome to Train Like A Champion – Youth Athlete Edition

It’s always been our mission to make the best sport in the world even better with the application
of evidence-based sports science.

When Boxing Science started in 2014, over 150,000 people took part in amateur boxing every
week in the UK. However, only the 20 elite standard amateurs from Team GB had recognised
sport science services to draw upon.

Following our experiences of well-funded youth training programs in football academies,

professional rugby and several national governing bodies, we're passionate about building an
effective youth training system for Boxing.

This is evident in our previous projects, which included youth S&C sessions, boxing gym support,
physical testing and our summer workshops aimed to educate and empower young athletes.

By purchasing this program, you've joined us at a milestone in our vision to revolutionise youth
training in Boxing. Not only is this the first youth S&C training program for boxing, but the profits
will help fund the Boxing Science Youth Initiative.

The youth initiative will help make our sport science services more accessible for young athletes,
and make sports science the norm for all aspiring boxers.

Welcome to the journey. We'll influence the next generation of Boxing Champions together.

Danny Wilson | Strength and Conditioning Coach | Co-founder of Boxing Science

Contents
Growth, Maturation and Development 3
Strength Training 8
Core Training 10
Movement Training 12
Principles of HIIT 15
Testing Your Athletes 16
The Boxing Science Youth Initiative 23
Boxing Science Training Group 23

Access Your Nutrition Workshop Here…

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Growth, Maturation and Development
The terms in the title of this chapter are thrown around by coaches and teachers. But
what does they actually mean, and how do they impact session planning and delivery?
What is Growth, Development and Maturation?
To prescribe training and monitoring strategies we need to have a basic understanding of
the following key terms.
Growth is simply a change in body mass and stature from birth to adulthood. Growth is
the result of increased cell size, number, and cell material-content, which is caused by
biological processes (for example hypertrophy).
Maturation can be broken down into two main categories; 1) skeletal maturity, and 2)
sexual maturity. Maturity is referred to as a systems rate of progress, rather than the
quantitative increase in cells (growth). Full skeletal maturity is defined as a complete
ossified (developed) skeleton. Skeletal development has therefore reached peak density
and maximum size. Complete sexual maturity is defined as a fully functional reproductive
system, therefore simply put the body is capable of producing children.
Development is a more general and requires the consideration of qualitative measures,
including biological and behavioural characteristics. The biological side considers the
formation of specific functional tissues, whereas the behavioural aspect looks at effective
(social/emotional), cognitive (brain), and psychomotor (movement) development.
Age-based categorisation
There are three age-based categories we
can use to consider where a child is in
certain areas of their development.
Generally speaking, these are
chronological age, biological age, and
training age.
Chronological age refers to how old
someone is, based on when they were
born. This is regularly used to determine
things like school year and squad age
group. However, this causes problems in
many sport activities and competitions.

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This image shows three gymnasts of the same

chronological age, but if we look back to the
definitions of growth, maturation, and development
earlier in this article, we should be able to see how
these young gymnasts are all at different stages in
their development.
Biological age is a more informative descriptor of a
young person’s "true age" regarding growth, maturation, and development. Biological
age can be broken down into three areas, skeletal age, sexual age, and somatic age.
Skeletal age is determined by the level of ossification (bone development). This is
generally assessed by radiographs. Sexual age refers to rapid increases in growth,
development of secondary sexual characteristics, and maturation of the reproductive
system. Finally, Somatic age refers to physical maturity, such as height and body mass.
What About Training Age?
Training age is also important to consider, this is related to the time spent doing an
activity, for example, a young boxer has a training age of 7 years. Although not
necessarily a part of growth or maturation, it is important to consider when monitoring
young people’s overall development.
So how do we put this into practice?
Having a basic understanding of the above is essential, however knowing how to measure
and prescribe relevant training for young people is arguably the most important bit.
Long-term athletic development (LTAD) models tell us that at a certain age, this young
person should be able to do X, Y and Z. But there are a few considerations to be made:
• What if the child has a rapid growth spurt and therefore suddenly has reduced
co-ordination skills?
• What if a child hasn't yet gone through their growth spurt and can't achieve the
minimum expectation of someone "aged 12"?

This is where the Youth Physical Development Model comes into play. This model
suggests young people should continue to work on everything rather than focus on the
attainment of age-defined assessment targets.

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Youth Physical Development Model
Fundamental Movement Skills (FMS) should be incorporated into any training
programme as these are the foundations of movement. This should be a priority in early
to mid-childhood and then maintained within warm-ups while other elements take
priority.

Youths generally get minimal contact time for athletic development because sport-
specific skills often take priority. So we have to make clear decisions about the training
that will have the largest benefit with the time available.

Strength should always be a priority, and can be developed from a very young age. A
simple way to look at this is when a baby stands up or walks for the first time. They are
learning how to move and placing stress on their body in the process. This is very similar
to intentional strength exercises when prescribed by experienced and
qualified coaches.

Alongside strength, we should also include components such as speed

and, agility. These are all trainable with youths and should be a priority
for 5 to 17-year-olds. Speed and agility develop naturally through play
(change of direction at speed), when kids run around and change
direction quickly. We should be coaching technique and embedding
good movement patterns in youths early, but not drilling repeats
regardless, and ignoring whether they are moving well or not.

Speed-strength development can be incorporated by performing

different types of jumps and medicine ball exercises. These can be
introduced at the start of a session before moving onto strength work. However
young people should be taught the correct landing mechanics before then
loading these movement patterns. Finally, the body can only tolerate so much
load and therefore when using these exercises you need to be careful you
don't go over the top. Start with low volume and slowly build the volume up
as their tolerance to training increases.

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Monitoring and Measurement
Monitoring is an important aspect which is normally neglected, especially in high-
performance youth environments. Young athletes are regularly released or dropped from
performance programmes as the coaches assume that the young athlete in question
won't make it. Maybe this is because they are too small, not strong enough, not fast
enough, or suddenly had a decrease in performance.
All of these reasons are related to growth because changes in movement competency
during and after growth spurts can affect coordination. Coaches who have limited to no
paediatric knowledge will presume they've "lost it". Similarly, young athletes can be early
or late maturer, meaning you could have a technically gifted 13 -year-old and a late
maturer. This is a big problem with this mindset.

So how do we address these problems?

The assessment of maturation has its limitations and it is generally recognised that most
methods that aren't laboratory or clinically based have large errors.
At present, until the scientific community suggest alternatives we recommend the
following assessments.
We can monitor young people’s growth and plot this over a period of time to track their
development. By simply taking standing height, seated height, and body mass every 3
months we can monitor their progress.
For example, let's say we have a 15-year-old who is technically and tactically very well
developed. He's 5ft 8 ins. and the coach believes to be successful in the near future he
needs to be 6 ft minimum. We could use monitoring to look at his rate of growth since
and couple this with his predicted mid-parental height.

We can use parental heights to estimate adult height within 5 to 8 cm in males and 3 to 8
cm in females with 95% confidence. Tanner et al. (1970) proposed the following
calculations to predict adult height. Calculation for boys' mid-parental height (mother's
height + father's height + 13, divided by 2) and girls mid-parental height (mother's height
+ father's height – 13, divided by 2).

We could then investigate how tall he might be and estimate when he might reach his
target height. This type of analysis can inform the coaching process both in the short and
long term.

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When comparing between two athletes of the same chronological age, we can assess
their current height as a percentage of their predicted adult height. The athlete who has
a larger percentage of their adult is considered to be more mature.

Worked example
Male athlete height (cm) = 160 cm

Mothers height (cm) = 165 cm

Fathers height (cm) = 182 cm

Mid parental height (cm) = 165 + 182 + 13 = 360

360/2 = 180

Predicted adult height = 180 cm

(160/180)*100 = 89

Athlete is 89% of predicted adult height

It's worth noting that 95% of the time the actual adult height might be greater or less
than the predicted by up to 8 cm. That's a large error and still doesn't take into account
segmental anthropometrics like leg or arm length which are crucial for success in specific
sports.

Give It A Go…
Male athlete height (cm) =

Mothers height (cm) =

Fathers height (cm) =

Mid parental height (cm) = Mother’s Height + Fathers Height + Age = XX

XX / 2 = Predicted Adult Height

Predicted adult height =

(Actual Height / Predicted Adult Height) * 100 = % of predicted adult height

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Strength Training
The numbers suggest a punch in boxing requires significant to be force produced in a
short space of time. This is often characterised as the rate of force development. For us,
it’s more commonly known as ‘hand speed’.
Improving your hand speed
Generating significant force in a short space of time is the result of many
integrated processes, including genetic factors, muscle fibre type composition,
the ability of the nervous system to recruit motor units
and the structure and ultra-structure of muscle.
The largest impulses are created by large forces optimised
for the time it takes to perform a skill. It’s important that
you can produce large amounts of force but an effective punch
relies on technique when initiating the punch and at impact.
We need to develop a large amount of force in a short space of
time
The best way to improve rate of force development is to improve muscular strength.
There are many ways you can achieve this, however, the most effective would be weight
training.
What's the focus of strength training?

From our own research, we think that a few things contribute to punching force. These include:

• Lower and upper body maximum strength,

• Ability to rapidly produce force and;
• Function of the core muscles.

Like we’ve said before, it’s not a case of ‘moving light weights quick’ or ‘grinding heavy
reps’.
It takes various training types programmed and delivered in a deliberate and systematic
manner. You can’t just jump into developing sport specific strength. It must be carefully
considered with respect to several inputs.
At Boxing Science, we use diverse training methods to get athletes stronger, more
explosive, moving better and punching harder.

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A huge array of research supports the many benefits of strength training in youth
populations.

As muscular strength is the foundation to many athletic qualities, it has been shown to
improve young people's balance, coordination, jumping and running. We know from our
studies that higher jumps correlate with harder punches.

Master the Technique

It is widely debated that strength training can be harmful for young athletes. Strength
training CAN be harmful for ANYONE with poor technique and for those who load up too
heavy. Our exercise selection and progressions focus on movement skills that can be
safely be loaded in the future.

Reps x Sets

The research suggests that young athletes should start with 2 to 3 sets of 8 to 15
repetitions. As the young athlete develops you can either increase the load or change the
rep range to increase the difficulty. It's also plausible to go down to as little as 5 or 6 reps
for multiple sets for ages 14 and above, providing they have a good training history.

Challenge Movement

While we can train specific muscle groups which will improve punching force, it’s
important to train the whole body. This will prevent imbalances, where one part of the
body is stronger than the other. For example, regularly training the abdominals and
neglecting the lower back muscles will result in an imbalance. This will increase the risk of
sustaining injuries, as the body requires symmetry in order to function effectively.

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Core Training
Whether it's sit-ups or leg raises, you've seen core training in most boxing sessions. For good
reason, as our testing results suggest the stronger your core, the harder your punch. Core
strength is important for a forceful punch because it links the lower and upper body in the Kinetic
chain.

The Kinetic Chain is a term used to describe how force is transferred through different parts of the
body to produce movement. In punching, force is transferred from the lower-body through to the
first.

The core muscles are a vital link between lower- and

upper-body, and help transfer force during punching
actions.

Core strength also plays an important role in

generating effective mass, this is known as the ‘snap’
of a punch. Greater ‘snap’ is performed with short,
simultaneous activation of many muscle groups,
particularly the core, arm and shoulders.

Movements of the Core

There are four types of movement, flexion, extension, lateral flexion and rotation. But, if you take
these to their limit the core will crumble and might cause injury.

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Although legs and arms perform most athletic skills, the forces are directed through the
core, which acts as a stabilising platform around which the limbs work.

A poorly developed trunk will limit the transfer of force to the limbs, creating ‘energy
leaks’ during athletic movements. Due to its importance in transferring energy, the core
can also help to keep the centre of mass over your base of support. This is crucial in
maintaining balance, stability, and movement competency.

Start with Stability

In boxing gyms, coaches usually focus on spine flexion (e.g. sit-ups), slight extension (e.g.
dorsal raises) and rotation (e.g. Russian twists) to condition the core. However, we want
to focus on stability to avoid poor positions and potential increased stress on the spine.

Always keep the ‘exercise focus’ in mind. For example, if an ‘anti-rotation’ exercise is
being performed, the coach needs to observe whether athletes are resisting rotation
effectively.

Reps x Sets

Traditionally the core is trained using high rep ranges or for long durations. However,
athletes tend to pick up bad habits and postures due to fatigue. We want to optimise
each working set by resisting forces utilising the desired muscle groups.

We suggested to start with 2 to 3 sets of 8 to 12 repetitions (each side), or 20-30 seconds

on isometric exercises. To progress, either increase the amount of repetitions (maximum
15 each side) and/or duration (maximum 45 seconds) or the amount of sets before
progressing to more difficult exercises.

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Movement Training
Movement competency is crucial for all young people’s athletic development, especially
combat athletes. Young people are moving less than ever before, most of the day they're
seated at school and the use of mobile devices and computer games increases sedentary
behaviour.

Inactivity has consequences; obvious ones include reduced movement

challenges such as jumping, landing, and climbing and general lack of
regular movement which leads to impaired mobility and flexibility,

Young people need to have an athletic base to develop sport-specific

abilities. This starts with the FUNdamentals of movement, which includes
agility, balance, and coordination. These provide the foundation for Athletic
Motor Skill Competencies (AMSC).

For example, throwing a javelin includes acceleration, rebounding

mechanics, core bracing, rotation, throwing, and deceleration. Similarly, in boxing
stepping in and throwing a hook includes acceleration, rebounding mechanics, core
bracing, rotation, throwing, and deceleration.

The athletic motor skill competencies are listed and explained below. It’s important that
young people initially master the technical aspects of these movement patterns, as these
are the basic movement patterns involved within a strength and conditioning programme
and sports performance. Once these are executed well, you can then start to increase the
load or stress demand on the body, for example increase the weight or exercise difficulty.

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Lower Body Unilateral

This includes single leg exercises which are quadriceps and glute dominant
exercises, for example split squats and Cossack squats.

Lower Body Bilateral

These exercises combine the use of both legs simultaneously, again within a
quadriceps and glute dominant movement, typically the most common
exercise is a squat.
Upper Body Pushing
Any upper body exercise where the arm extends away from the body would
be categorized as this and can be broken down into two directional patterns,
horizontal (e.g. press ups) and vertical (e.g. shoulder press).

Upper Body Pulling

Similar to upper body pushing, this comprises vertical (e.g. pull ups) and
horizontal (e.g. suspension rows) exercises, here the arms flex and pull
towards the body.

Core Stability
The program should focus on developing stability across the four key
movements of the spine, flexion, extension, rotation and lateral-flexion.
Developing good core stability will enhance movement skills; transfer of force
and reduce the likelihood of injury.

Jumping, Landing, and Rebounding Mechanics

Landing activities are defined as short, energy absorbing, eccentric activities
required to counteract the effects of gravity. In other words, it's an athlete's
ability to slow his/her body down during a fall. Improving athletes landing
mechanics has positive effects on force production, utilisation of the stretch-shortening
cycle and reducing the likelihood of injury.

Throwing, Catching, and Grasping

This competency group is quite self-explanatory, although we would suggest
throwing could also include striking movements, such as throwing a jab in
boxing or hitting a ball in racket sports.

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Fitness Training
In traditional boxing training methods, athletes perform long, steady road runs to build
up endurance to ‘go the distance’.

What about if we told you that boxing is not an endurance sport? And that you don't
need to spend hours pounding the pavements?

Scientific research shows that boxers experience high heart-rates and lactate levels, as
well as high punch frequency, volume and force output during competition.

Boxers can throw hundreds of punches throughout a fight; these are high-velocity actions
requiring a lot of force. The aim of the game is to perform attacking and defensive moves
at a superior intensity to control and dominate your opponent.

What does this mean?

Boxing is a high-intensity intermittent-impact sport and boxers should look to develop

the ability to perform at high intensities.

In the image below ‘Athlete B’ has the capability to perform at higher intensities than
‘Athlete A’. This allows ‘Athlete B’ to control the contest at an intensity that is greater
than the opponents.

We want to make our young people 'Athlete B'.

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Principles of HIIT
The Red Zone
Sparring and competition will push you into what we call ‘the red zone’.

You know the feeling, your breathing is heavy and your heart is pumping hard.

It’s easy to make mistakes in this zone, thinking is harder, footwork slower and maybe
your punch force is a little less.

These are all normal physiological responses,

what we need to do is train the physiological
mechanisms that are responsible for all these
responses.

We want you to become red zone dominant.

We want you to be able to work in the red

zone with clarity, using rapid footwork and
forceful punches.

Avoid No Man’s Land

We call running at a steady pace for a relatively long time, running in no man’s land. In
terms of preparing you for performance, it’s suboptimal. Research has demonstrated that
to get fitter the best way is to either train very slowly or very fast.

Not only that but spending time in no man’s

land puts a lot strain on your muscles and
joints.

Because of the volume of running you need

to get consistent long-term adaptations this
puts you at significant injury risk.

Our training programme is designed to limit

this strain, but also reduce monotony which
also increases the risk of injury.

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Testing Your Athletes
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, 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 program, and then towards the end of your
program. We normally test 7 to 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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Overhead Squat
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 • Stick is parallel with floor
• Upper leg parallel with floor • Knees are pushed to outside
• Knees do not go past toes • Torso even – not leaning to one side
• Neutral head position • 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.

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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

1 - < 7m 2-8m 3-9m 4 - 11 m 5 - >12 m

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.

1 – < 25 cm 2 – 30 cm 3 – 35 cm 4 – 40 cm 5 – > 45 cm

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1200 m shuttle-test
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.

1 – <3.6 m/s 2 – 3.8 m/s 3 – 4 m/s 4 – 4. 2 m/s 5 – <4.4 m/s

x 5 times

0
m 20 m 40 m 60 m

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Testing Profile
Use the following testing profile to input your results, to give yourself an indication of
your strengths and weaknesses, and to track your progress.

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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 program 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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Ashley Downing, BSc, MSc, ASCC – Strength and Conditioning
Coach for GB Para-Archery and Scottish Exiles

Ash is currently the Lead Strength & Conditioning Coach for

Great Britain Archery Paralympic and Olympic Pathway
programmes, as well as Head of Strength & Conditioning for
Scottish Rugby Union’s SQ programme looking after their U16-
U20 national and international youth players living in England,
Wales, and France. He is also the director of AD-Performance,
providing consultancy services to a range of athletes and teams from amateur to elite.
Ash is an Accredited Strength & Conditioning Coach with the UKSCA, has a Masters
Degree in Applied Sport and Exercise Science and a Bachelors Degree in Sport Coaching.

Ash previously was Head of Strength & Conditioning at Rotherham Titans RUFC,
managing the physical development and performance of professional rugby players
competing in the Greene King IPA Championship. He has also previously worked at
Sheffield Hallam University with their performance athletes and other external clients
through the University’s Performance Consultancy Programme, and was National Lead
Strength & Conditioning Coach for England Basketball U17’s. Outside of his coaching roles
Ash has lectured on sport coaching and sport science courses at Sheffield College and
Sheffield Hallam University.

Ash has extensive experience working with young people within both sport specific
coaching and athletic development contexts. He has worked as a football coach for both
West Bromwich Albion FC and Sheffield Wednesday FC development centres, as well as
running youth strength and conditioning programmes at Sheffield Hallam University with
a range of young people from age 4-18, he still continues to work with young athletes
within GB Archery’s Olympic Pathway and Scottish Rugby’s SQ programmes.

Tommy Munday – Boxing Science Junior S&C Coach and

Undergraduate 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.

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The Boxing Science Youth Initiative
The youth initiative will help make our sport science services more accessible for young
athletes, and make sports science the norm for all aspiring boxers.

Boxing Science ‘Youth Athlete Initiative’ is a project that aims to make sport science
training more accessible to aspiring young boxers

We will look to educate, test, feedback, guide and train youth athletes across the UK. We
look to gather data and perform research to highlight the need for sport science for
young boxers, this will transform boxing’s approach to boxing.

We start by pledging 30% of the profits made from the Youth Training Program, so thank
you for contributing to the future of the best sport in the world.

• FREE Sports Science Testing

• FREE S&C Sessions for Under 16’s at Sheffield Hallam University.
• Part-Funded Educational Workshops

Want to benefit from the Boxing Science Youth Initiative? Send us an e-

mail [email protected]

Boxing Science Training Group

By purchasing this product, we would like to welcome you as part of our Facebook
training group.

This training group is set up for everybody that is on a Boxing Science

program. This is open to share progress and reflections, whilst the
coaches can pass on knowledge 24/7. This adds a more personal touch to
your program, improving your Boxing Science experience to boost your
performance.

Click here to join the Facebook group

What you can use the Facebook group for….
• Post testing and workout reports, share your progress and we will keep you on the
right track.
• Any exercise videos so our S&C coaches can help you master your technique
• Be first to find out about new products and promotions
• Be up to date with the progress of other boxers on the program, this will help you
keep motivated.

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DISCLAIMER:

Boxing Science provide a guide to help educate better training practices in Boxing.

Methods used in this guide are supported by scientific research that has been granted
ethical approval. Boxing Science, or any of the authors, do not take responsibility of any
injuries or illness any user may experience whilst on the program.

The information in this book has been compiled by way of general guidance in relation to
the specific subjects addressed, but it is not a substitute and not to be relied on for
medical, healthcare, pharmaceutical or other professional advice on specific
circumstances and in specific locations.

Please consult your GP before changing, stopping, or starting any medical treatment.

Please consult your GP before following any recommendations or undertaking any of the
training sessions described within this book.

So far as the authors are aware, all information contained within this book is correct and
up to date as of January 2018.

Practice, laws and regulations all change, and the reader should obtain up to date
professional advice on these before following the advice presented within this book.

The authors, disclaim, as far as the law allows, any liability arising directly or indirectly
from the use, misuse, of information contained in this book.