OUTDOOR
SESSIONS
Welcome to YOUR Journey to World Level Fitness
HIIT FOR BOXING AND COMBAT SPORTS
Welcome to the HIIT for Boxing and Combat Sports
Programme.
This has been put together by Boxing Science co-
founders Danny Wilson and Dr Alan Ruddock, who
have experience implementing advanced
conditioning methods with world class athletes.
We’re excited to share this programme with you and
help take your fitness to the next level.
BOXINGSCIENCE.CO.UK
YOUR BOXING SCIENCE COACHES
This programme has been devised by Danny Wilson and
Dr. Alan Ruddock. The Yorkshire pair founded Boxing
Science in 2014, and have been working in Boxing for over
8 years.
Collectively, the team has worked with British,
Commonwealth and European Champions, England / GB
Boxing Athletes, worked with several World Champions
and within over 10 World Title Training Camps.
OUTDOOR
SESSIONS
The main HIIT programme is treadmill based, however
we realise that many boxers and athletes may not have
treadmill access 100% of the time
The following sessions can be done on Track, Road or
on a sporting field
Please use the main handbook for testing and the
science behind the programme
BEGINNER
PROGRAMME
WEEK 1
FOCUS LOADING
Central Adaptations Medium
SESSION 1 SESSION 2 SESSION 3
THE PAC-MAN MONEY MAY THE PAC-MAN
HIIT session HIIT session HIIT session
designed to designed to designed to
DOMINATE the CONTROL the DOMINATE the
middle rounds pace just like middle rounds
just like Floyd just like
Pacquiao Mayweather Pacquiao
THE PAC-MAN WEEK 1
SESSION 1
WARM-UP 4 min on : 1 min off 600– 700 m HIIT
#BoxingScienceWorkouts
LOAD 1 4 min on x 1 800 – 900 m Share Your Workouts
2 min recovery Using This Hashtag
LOAD 2 2 min on : 1 min off x 2 460 – 530 m
1 min recovery TOTAL TIME
LOAD 3 60 s on : 30 s off x 3 260 – 300 m 31 mins
1 min recovery
LOAD 4 30 s on : 15 s off x 5 140 – 160 m
CLICK HERE
1 min recovery
FOR SESSION
LOAD 5 60 s on : 30 s off x 2 260 – 300 m TIMER
1 min recovery
LOAD 6 2 min on x 1 460 – 530 m
MONEY MAY WEEK 1
SESSION 2
WARM-UP 4 min on : 1 min off 600 – 700 m HIIT
#BoxingScienceWorkouts
LOAD 1 3 min on x 1 650 – 800 m Share Your Workouts
1 min recovery Using This Hashtag
LOAD 2 3 min on x 1 650 – 800 m
1 min recovery TOTAL TIME
LOAD 3 30 s on : 10 s off x 5 125 – 150 m 24 mins
1 min recovery
LOAD 4 30 s on : 10 s off x 5 125 – 150 m
CLICK HERE
1 min recovery
FOR SESSION
LOAD 5 3 min on x 1 650 – 800 m TIMER
THE PAC-MAN WEEK 1
SESSION 3
WARM-UP 4 min on : 1 min off 600– 700 m HIIT
#BoxingScienceWorkouts
LOAD 1 4 min on x 1 800 – 900 m Share Your Workouts
2 min recovery Using This Hashtag
LOAD 2 2 min on : 1 min off x 2 460 – 530 m
1 min recovery TOTAL TIME
LOAD 3 60 s on : 30 s off x 3 260 – 300 m 31 mins
1 min recovery
LOAD 4 30 s on : 15 s off x 5 140 – 160 m
CLICK HERE
1 min recovery
FOR SESSION
LOAD 5 60 s on : 30 s off x 2 260 – 300 m TIMER
1 min recovery
LOAD 6 2 min on x 1 460 – 530 m
WEEK 2
FOCUS LOADING
Central Adaptations Medium-Heavy
SESSION 1 SESSION 2 SESSION 3
THE PAC-MAN I’M NOT SURPRISED MONEY MAY
HIIT session There are many HIIT session
designed to SURPRISES designed to
DOMINATE the In Combat CONTROL the
middle rounds Sports… Don’t pace just like
just like be caught out Floyd
Pacquiao by this one! Mayweather
THE PAC-MAN WEEK 2
SESSION 1
WARM-UP 4 min on : 1 min off 600– 700 m HIIT
#BoxingScienceWorkouts
LOAD 1 4 min on x 1 800 – 900 m Share Your Workouts
2 min recovery Using This Hashtag
LOAD 2 2 min on : 1 min off x 2 460 – 530 m
1 min recovery TOTAL TIME
LOAD 3 60 s on : 30 s off x 3 260 – 300 m 31 mins
1 min recovery
LOAD 4 30 s on : 15 s off x 5 140 – 160 m
CLICK HERE
1 min recovery
FOR SESSION
LOAD 5 60 s on : 30 s off x 2 260 – 300 m TIMER
1 min recovery
LOAD 6 2 min on x 1 460 – 530 m
I’M NOT SURPRISED WEEK 2
SESSION 2
WARM-UP 4 min on : 1 min off 600 – 700 m
HIIT
LOAD 1 20 s on 40 s off x 2 94 – 105 m #BoxingScienceWorkouts
NO REST BETWEEN SETS Share Your Workouts
LOAD 2 30 s on : 30 s off Using This Hashtag
x 2 140 – 160 m
NO REST BETWEEN SETS
LOAD 3 40 s on : 20 s off x 2 175 – 200 m TOTAL TIME
NO REST BETWEEN SETS 38 mins
LOAD 4 45 s on : 15 s off x 1 185 – 210 m
NO REST BETWEEN SETS
CLICK HERE
LOAD 5 50 s on : 10 s off x 1 195 – 220 m FOR SESSION
NO REST BETWEEN SETS TIMER
LOAD 6 60 s on x 1 210 – 250 m
REST 3 MINS FOLLOWING LOAD 6. REPEAT 3 TIMES
MONEY MAY WEEK 2
SESSION 3
WARM-UP 4 min on : 1 min off 600 – 700 m HIIT
#BoxingScienceWorkouts
LOAD 1 3 min on x 1 650 – 800 m Share Your Workouts
1 min recovery Using This Hashtag
LOAD 2 3 min on x 1 650 – 800 m
1 min recovery TOTAL TIME
LOAD 3 30 s on : 10 s off x 5 125 – 150 m 24 mins
1 min recovery
LOAD 4 30 s on : 10 s off x 5 125 – 150 m
CLICK HERE
1 min recovery
FOR SESSION
LOAD 5 3 min on x 1 650 – 800 m TIMER
WEEK 3
FOCUS LOADING
Central Adaptations Heavy
SESSION 1 SESSION 2 SESSION 3
THE WARRIOR’S CODE VANILLA GORILLA KHABIB
This will Deal with spikes Start FAST then
challenge your in INTENSITY maintain
inner WARRIOR And have the constant
as this will psychological PRESSURE to
challenge your drive to breakdown
endurance in maintain opponents
the RED ZONE performance
THE WARRIOR’S CODE WEEK 3
SESSION 1
WARM-UP 4 min on : 1 min off 600 – 700 m HIIT
#BoxingScienceWorkouts
Share Your Workouts
6 MINS ON : 2 MINS OFF x 4 REPS Using This Hashtag
EACH 6 MIN REP SPLIT INTO 3 TOTAL TIME
DIFFERENT SECTIONS 35 mins
1 MIN @ 230 - 270 m CLICK HERE
2 MIN @ 400 – 470 m FOR SESSION
TIMER
3 MIN @ 550 – 650 m
VANILLA GORILLA WEEK 3
SESSION 2
WARM-UP 4 min on : 1 min off 600 – 700 m HIIT
#BoxingScienceWorkouts
LOAD 1 2 min on 500 – 560 m Share Your Workouts
1 min recovery Using This Hashtag
LOAD 2 30 s on : 15 s off x 3 140 – 160 m
1 min recovery TOTAL TIME
LOAD 3 20 s on : 10 s off x 4 95 – 105 m 20 mins
1 min recovery
LOAD 4 20 s on : 10 s off x 4 95 – 105 m
CLICK HERE
1 min recovery
FOR SESSION
LOAD 5 30 s on : 15 s off x 3 140 – 160 m TIMER
1 min recovery
LOAD 6 2 min on 500 – 560 m
THE KHABIB WEEK 3
SESSION 3
WARM-UP 4 min on : 1 min off 600 – 700 m HIIT
#BoxingScienceWorkouts
5 MINS ON : 2 MINS OFF x 4 SETS Share Your Workouts
EACH 5 MIN REP SPLIT INTO 4 DIFFERENT SECTIONS Using This Hashtag
20s : 10s x 4 @ 85 – 90 m TOTAL TIME
26 mins
1 MIN @ 210 – 250 m
1 MIN @ 230 – 265 m CLICK HERE
1 MIN @ 250 – m
FOR SESSION
TIMER
WEEK 4
FOCUS LOADING
Central Adaptations Medium
SESSION 1 SESSION 2 SESSION 3
THE WARRIOR’S CODE VANILLA GORILLA KHABIB
This will Deal with spikes Start FAST then
challenge your in INTENSITY maintain
inner WARRIOR And have the constant
as this will psychological PRESSURE to
challenge your drive to breakdown
endurance in maintain opponents
the RED ZONE performance
THE WARRIOR’S CODE WEEK 4
SESSION 1
WARM-UP 4 min on : 1 min off 600 – 700 m HIIT
#BoxingScienceWorkouts
Share Your Workouts
6 MINS ON : 2 MINS OFF x 3 REPS Using This Hashtag
EACH 6 MIN REP SPLIT INTO 3 TOTAL TIME
DIFFERENT SECTIONS 35 mins
1 MIN @ 230 - 270 m CLICK HERE
2 MIN @ 400 – 470 m FOR SESSION
TIMER
3 MIN @ 550 – 650 m
WEEK 4
VANILLA GORILLA 2.0 SESSION 2
WARM-UP 4 min on : 1 min off 600 – 700 m HIIT
#BoxingScienceWorkouts
LOAD 1 2 min on 500 – 560 m Share Your Workouts
1 min recovery Using This Hashtag
LOAD 2 30 s on : 15 s off x 3 140 – 160 m
1 min recovery TOTAL TIME
LOAD 3 20 s on : 10 s off x 4 95 – 105 m 20 mins
1 min recovery
LOAD 4 2 min on 500 – 560 m
CLICK HERE
1 min recovery
FOR SESSION
LOAD 5 30 s on : 15 s off x 3 140 – 160 m TIMER
1 min recovery
LOAD 6 20 s on : 10 s off x 4 95 – 105 m
THE KHABIB WEEK 3
SESSION 3
WARM-UP 4 min on : 1 min off 600 – 700 m HIIT
#BoxingScienceWorkouts
5 MINS ON : 2 MINS OFF x 3 SETS Share Your Workouts
EACH 5 MIN REP SPLIT INTO 4 DIFFERENT SECTIONS Using This Hashtag
20s : 10s x 4 @ 85 – 90 m TOTAL TIME
26 mins
1 MIN @ 210 – 250 m
1 MIN @ 230 – 265 m CLICK HERE
1 MIN @ 250 – m
FOR SESSION
TIMER
WEEK 5
FOCUS LOADING
Muscle Buffering Medium-Heavy
SESSION 1 SESSION 2 SESSION 3
THE MCGREGOR THE GOLDEN KID THE MCGREGOR
Start with Our classic Start with
SPRINTS for MUSCLE SPRINTS for
HIGH to BUFFERING HIGH to
challenge the session to help challenge the
ability to control control lactate ability to control
it and maintain accumulation it and maintain
performance performance
THE MCGREGOR WEEK 5
SESSION 1
WARM-UP 4 min on : 1 min off 600 – 700 m
10 s on : 10 s off x 10 Cover 50 – 70 m
M. BUFF
#BoxingScienceWorkouts
60 s on : 10 s off – 240 – 280 m x1
45 – 55 m Share Your Workouts
LOAD 1 10 s on : 10 s off x6
Using This Hashtag
1 min recovery
60 s on : 15 s off – 240 – 280 m x1
LOAD 2 15 s on : 15 s off x4 70 – 85 m TOTAL TIME
1 min recovery
60 s on : 30 s off
31 mins
LOAD 3 x4 250 – 280 m
1 min recovery
30 s on : 10 s off – 140 – 155 m x1 CLICK HERE
FOR SESSION
LOAD 4 15s s on : 15 s off x5 75 - 85 m
TIMER
1 min recovery
30 s on : 10 s off - 140 – 155 m x1
LOAD 5 10 s on : 10 s off x8 45 – 56 m
GOLDEN KID WEEK 5
SESSION 2
WARM-UP 4 min on : 1 min off 600 – 700 m M. BUFF
#BoxingScienceWorkouts
LOAD 1 2 min on x 1 430 – 500 m Share Your Workouts
3 min recovery Using This Hashtag
LOAD 2 2 min on x 1 430 – 500 m
3 min recovery TOTAL TIME
LOAD 3 30s on : 15 off x 3 125 – 150 m 27 mins
3 min recovery
LOAD 4 30s on : 15 off x 3 125 – 150 m
CLICK HERE
3 min recovery
FOR SESSION
LOAD 5 2 min on x 1 430 – 500 m TIMER
THE MCGREGOR WEEK 5
SESSION 3
WARM-UP 4 min on : 1 min off 600 – 700 m
10 s on : 10 s off x 10 Cover 50 – 70 m
M. BUFF
#BoxingScienceWorkouts
60 s on : 10 s off – 240 – 280 m x1
45 – 55 m Share Your Workouts
LOAD 1 10 s on : 10 s off x6
Using This Hashtag
1 min recovery
60 s on : 15 s off – 240 – 280 m x1
LOAD 2 15 s on : 15 s off x4 70 – 85 m TOTAL TIME
1 min recovery
60 s on : 30 s off
31 mins
LOAD 3 x4 250 – 280 m
1 min recovery
30 s on : 10 s off – 140 – 155 m x1 CLICK HERE
FOR SESSION
LOAD 4 15s s on : 15 s off x5 75 - 85 m
TIMER
1 min recovery
30 s on : 10 s off - 140 – 155 m x1
LOAD 5 10 s on : 10 s off x8 45 – 56 m
WEEK 6
FOCUS LOADING
Muscle Buffering Heavy
SESSION 1 SESSION 2 SESSION 3
THE MCGREGOR THE GOLDEN KID THE THRILL
Start with Our classic This challenges
SPRINTS for MUSCLE SPEED
HIGH to BUFFERING ENDURANCE
challenge the session to help ideal for fast
ability to control control lactate and explosive
it and maintain accumulation fighters who
performance work in bursts
THE MCGREGOR WEEK 6
SESSION 1
WARM-UP 4 min on : 1 min off 600 – 700 m
10 s on : 10 s off x 10 Cover 50 – 70 m
M. BUFF
#BoxingScienceWorkouts
60 s on : 10 s off – 240 – 280 m x1
45 – 55 m Share Your Workouts
LOAD 1 10 s on : 10 s off x6
Using This Hashtag
1 min recovery
60 s on : 15 s off – 240 – 280 m x1
LOAD 2 15 s on : 15 s off x4 70 – 85 m TOTAL TIME
1 min recovery
60 s on : 30 s off
31 mins
LOAD 3 x4 250 – 280 m
1 min recovery
30 s on : 10 s off – 140 – 155 m x1 CLICK HERE
FOR SESSION
LOAD 4 15s s on : 15 s off x5 75 - 85 m
TIMER
1 min recovery
30 s on : 10 s off - 140 – 155 m x1
LOAD 5 10 s on : 10 s off x8 45 – 56 m
GOLDEN KID WEEK 6
SESSION 2
WARM-UP 4 min on : 1 min off 600 – 700 m M. BUFF
#BoxingScienceWorkouts
LOAD 1 2 min on x 1 430 – 500 m Share Your Workouts
3 min recovery Using This Hashtag
LOAD 2 2 min on x 1 430 – 500 m
3 min recovery TOTAL TIME
LOAD 3 30s on : 15 off x 3 125 – 150 m 27 mins
3 min recovery
LOAD 4 30s on : 15 off x 3 125 – 150 m
CLICK HERE
3 min recovery
FOR SESSION
LOAD 5 2 min on x 1 430 – 500 m TIMER
THE THRILL WEEK 6
SESSION 3
WARM-UP 4 min on : 1 min off 600 – 700 m M. BUFF
#BoxingScienceWorkouts
LOAD 1 30 s on : 60 s off x 4 140 – 160 m Share Your Workouts
Using This Hashtag
NO REST
BETWEEN LOADS
LOAD 2 20 s on : 40 s off x 5 95 – 105 m
NO REST TOTAL TIME
BETWEEN LOADS 21 mins
LOAD 3 10 s on : 20 s off x 8 45 – 53 m
CLICK HERE
NO REST FOR SESSION
BETWEEN LOADS TIMER
WEEK 7
FOCUS LOADING
Muscle Buffering Medium-Heavy
SESSION 1 SESSION 2 SESSION 3
THE THRILL THE GOLDEN KID THE MASVIDAL
This challenges Our classic We need to be
SPEED MUSCLE FAST + FIRING
ENDURANCE BUFFERING for fight night.
ideal for fast session to help A sprint
and explosive control lactate session is
fighters who accumulation perfect when
work in bursts tapering
THE THRILL WEEK 7
SESSION 1
WARM-UP 4 min on : 1 min off 600 – 700 m M. BUFF
#BoxingScienceWorkouts
LOAD 1 30 s on : 60 s off x 4 140 – 160 m Share Your Workouts
Using This Hashtag
NO REST
BETWEEN LOADS
LOAD 2 20 s on : 40 s off x 5 95 – 105 m
NO REST TOTAL TIME
BETWEEN LOADS 21 mins
LOAD 3 10 s on : 20 s off x 8 45 – 53 m
CLICK HERE
NO REST FOR SESSION
BETWEEN LOADS TIMER
GOLDEN KID WEEK 7
SESSION 2
WARM-UP 4 min on : 1 min off 600 – 700 m M. BUFF
#BoxingScienceWorkouts
LOAD 1 2 min on x 1 430 – 500 m Share Your Workouts
3 min recovery Using This Hashtag
LOAD 2 2 min on x 1 430 – 500 m
3 min recovery TOTAL TIME
LOAD 3 30s on : 15 off x 3 125 – 150 m 27 mins
3 min recovery
LOAD 4 30s on : 15 off x 3 125 – 150 m
CLICK HERE
3 min recovery
FOR SESSION
LOAD 5 2 min on x 1 430 – 500 m TIMER
3 min recovery
LOAD 6 2 min on x 1 430 – 500 m
THE MASVIDAL WEEK 7
SESSION 3
WARM-UP 4 min on : 1 min off 600 – 700 m M. BUFF
#BoxingScienceWorkouts
LOAD 1 30 s on : 20 s off x 2 140 – 160 m Share Your Workouts
NO REST Using This Hashtag
BETWEEN LOADS
LOAD 2 20 s on : 20 s off x 2 95 – 105 m TOTAL TIME
NO REST
32 mins
BETWEEN LOADS
LOAD 3 15 s on : 20 s off x 2 70 – 80 m
CLICK HERE
FOR SESSION
TIMER
REST 3 MINS THEN REPEAT ALL LOADS FOR 4 SETS
WEEK 8
FOCUS LOADING
Muscle Buffering Medium
SESSION 1 SESSION 2 SESSION 3
THE MASVIDAL THE THRILL THE MASVIDAL
We need to be This challenges We need to be
FAST + FIRING SPEED FAST + FIRING
for fight night. ENDURANCE for fight night.
A sprint ideal for fast A sprint
session is and explosive session is
perfect when fighters who perfect when
tapering work in bursts tapering
THE MASVIDAL WEEK 8
SESSION 1
WARM-UP 4 min on : 1 min off 600 – 700 m M. BUFF
#BoxingScienceWorkouts
LOAD 1 30 s on : 20 s off x 2 140 – 160 m Share Your Workouts
NO REST Using This Hashtag
BETWEEN LOADS
LOAD 2 20 s on : 20 s off x 2 95 – 105 m TOTAL TIME
NO REST
32 mins
BETWEEN LOADS
LOAD 3 15 s on : 20 s off x 2 70 – 80 m
CLICK HERE
FOR SESSION
TIMER
REST 3 MINS THEN REPEAT ALL LOADS FOR 4 SETS
THE THRILL WEEK 8
SESSION 2
WARM-UP 4 min on : 1 min off 600 – 700 m M. BUFF
#BoxingScienceWorkouts
LOAD 1 30 s on : 60 s off x 4 140 – 160 m Share Your Workouts
Using This Hashtag
NO REST
BETWEEN LOADS
LOAD 2 20 s on : 40 s off x 5 95 – 105 m
NO REST TOTAL TIME
BETWEEN LOADS 21 mins
LOAD 3 10 s on : 20 s off x 8 45 – 53 m
CLICK HERE
NO REST FOR SESSION
BETWEEN LOADS TIMER
THE MASVIDAL WEEK 8
SESSION 3
WARM-UP 4 min on : 1 min off 600 – 700 m M. BUFF
#BoxingScienceWorkouts
LOAD 1 30 s on : 20 s off x 2 140 – 160 m Share Your Workouts
NO REST Using This Hashtag
BETWEEN LOADS
LOAD 2 20 s on : 20 s off x 2 95 – 105 m TOTAL TIME
NO REST
32 mins
BETWEEN LOADS
LOAD 3 15 s on : 20 s off x 2 70 – 80 m
CLICK HERE
FOR SESSION
TIMER
REST 3 MINS THEN REPEAT ALL LOADS FOR 4 SETS
TAPER
At Boxing Science, we only do the one HIIT session on fight week, 4-5 days prior to fight
night. The session we put in is dependant on the type of athlete we’re working with. We
have shared these options below.
OPTION 1 OPTION 2 SESSION 3
EXPLOSIVE ATHLETE MIXED ATHLETE ENDURANCE ATHLETE
Get your body FIRING Last bit of HIIT work, get Aim for the GREEN zone
for fight night with this the heart and lungs for active recovery and
sprint session firing. that final calorie burner
5 mins on : 2 off 1 – 1.2 k
5 mins on : 2 off 1 – 1.2 k
5 mins on : 2 off 1 – 1.2 k 30 s on : 30 s off 130 – 150 m
20 s on : 10 s off 110 – 120 m
10 s on : 50 s off 50 – 60 m x 10 reps
x 6 reps 5 mins on : 2 off 1 – 1.2 k
x 10 reps + 3% Incline
1 min rest. Repeat for 4 Sets x 2 reps
THANKS FOR TAKING
PART IN OUR PROGRAMME
We hope you’ve enjoyed the programme,
and are now reaping the rewards from your
hard work and determination.
WANT MORE FROM BOXING SCIENCE?
We post loads of FREE content across
social media and on our website… however
if you want to really extend your learning
and boost your training you should check
out our memberships.
BOXINGSCIENCE.CO.UK
LEARN MORE ON OUR ONLINE MEMBERSHIPS
Have 100’s of hours of content at your fingertips
CLICK TO WATCH THE
VIDEO FOR ALL YOU
NEED TO KNOW ABOUT
THE MEMBERSHIP
From Just £8.99/Month
CLICK HERE TO SIGN UP TODAY
SIGN UP TODAY SIGN UP TODAY
CLICK HERE TO SIGN UP TODAY
