How Boxing Science Would Train McGregor. 8-Week Conditioning Program. Alan Ruddock and Danny Wilson

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1 How Boxing Science Would Train McGregor 8-Week Conditioning Program Alan Ruddock and Danny Wilson

2 2 How Boxing Science Would Train McGregor This booklet will outline what Boxing Science would do to help condition Conor McGregor if he stepped up to fight Floyd Mayweather. We have put together a high-intensity conditioning program that would help McGregor meet the demands when adapting to the boxing format. These methods would help increase and maintain work rate, punch force and speed over a 12 round distance. Click here to Train Like A Champion 8 Week Conditioning Program Overview Day 1 to 14 - Phase 1 Sprint Interval Training (6 sessions) Day 15 to 20 - Deload Day 20 to 31 - Phase 2 Muscle Buffer Capacity (9 sessions) Day 32 to 37 - Deload Day 38 to 52 - Phase 3 Transition (6 sessions) Day 53 to 60 - Phase 4 Taper (2 to 3 sessions) Day 1 to 14 Find a clear space, ideally with a slight incline, no more than 3%. Mark out a target distance, start with 200 m. After a good warm-up, preferably following our mobility and warm-up guides (find out more in our movement handbook), set your timer for 30 s. Go maximum sprint effort for 30 s. You ll know if you ve run hard enough if your legs feel like they re on fire, you feel sick, or you just want to curl up and go to sleep. After these two weeks have a short-deload period of 3 to 5 days, then start phase 2.

3 Day 20 to 31 3 Use a treadmill or find a place to run without interruption (running track or field). The goal is to run very hard for 2 min. This isn t a flat out effort like the previous sessions. It s controlled. At Boxing Science we use blood lactate as a marker of intensity, we want it high, but not too high. You should feel like you ve done a solid session after this, but it shouldn t leave you completely drained. After this short phase, take a few deload days. Do whatever makes you feel good, but do not train anywhere near as hard as you have done. Let your body recover and adapt to the strain you ve just put it under. When has this been used before? At Boxing Science, we use muscle buffering training quite a lot with our athletes. Muscle Buffer Capacity is the ability of muscles to neutralize the acid that accumulates in them during high-intensity exercise, thus delaying the onset of fatigue. A specific time when we used this is when Kell Brook stepped up two weight divisions to face Gennady Golovkin. We knew that Kell would have to deal with extra forces and energy demands created by the 1 stone of extra muscle when fighting. The muscle buffering phase improve Kell s ability to use energy at the muscle. By the end of the training camp, Kell could perform at higher speeds at lower lactate levels, meaning he could work at higher intensities for longer without becoming too fatigued.

4 Day 38 to 52 4 Here we need to move from a 2 min, relatively hard intensity in phase 2 to prepare for high-intensity, high-force activity during the taper period. Your sparring is probably going to ramp up in this phase too if it hasn t already. This means your sessions need to be quick and effective, without draining you too much. The second part of this phase is designed to unlock your ability to utilise anaerobic glycolysis. It s an underutilised energy system and tends to switch off from around 20 s because the enzymes responsible for catalysing these reactions are down-regulated in feedback loops after this point. By sprinting for 20 s you ll be maximising their activity and optimising cell signalling pathways responsible for improved function.

5 5 Day 53 to 60 Our preference in fight week is to keep training. Light and fast. Putting force down. Making you feel awesome. And on the science side, helping you to build on the highintensity sprints you ve done in previous weeks. The Blueprint To Elite Performance Is Here!! Maybe the McGregor program is too advanced for you maybe these are the fitness levels you are aspiring to but struggling to achieve. The Train like a Champion program will help you develop these qualities to become the boxer you dream about. This is our 10-week sport science program that covers every aspect of your training to boost your performance. The five electronic handbooks cover S&C, conditioning, nutrition, testing, movement, nutrition and programming. We have just launched our NEW program TLAC 2.0 all together, offering you 20 weeks of world class training. For a limited time only Get our special TLAC Bundle Click here to Train Like A Champion