What training do you do outside of the boxing ring to improve your speed?

A lot of our training is set out for us and we follow the programme, but if was to do extra training for my speed outside of the boxing ring I would do sprints, fartlek running, plyometric or ladder feet drills. I do think I benefit from Crossfit and circuit training sessions as they can contain a lot of explosive power movements over a short period of time.

What is your favorite explosive upper body exercise outside of the boxing ring?

Crossfit helped me out a lot with the technique of many Olympics lifts, especially when it came to cleans. I once had a programme in camp before the Olympics which contained hand cleans, that seemed to never end. I can’t say I have a favourite but they’re ones that I’m best at technique wise and relative to my weight, I got quite good at them.

What is your favorite explosive lower body exercise outside of the boxing ring?

I tend to be better with my lower body but I can’t say I have a favourite lower body exercise. I think I would have to go with tuck jumps. They’re explosive, powerful leg movement and burn if done for long enough. Very beneficial for a boxer.

Is there an exercise used especially by boxers that only few people are aware of?

We do an exercise where you are in a kneeling position, your legs are behind you, your hands can’t touch the floor and you have to jump to your feet. At 1st I couldn’t co-ordinate myself but then I finally could do it. I liked that I could see the progression and that they do actually get your legs. For all the same reasons as a tuck jump these are beneficial to boxers.

Do you have any tips for people that want to train twice a day?

I would recommend that anyone training more than once a day should keep themselves well hydrated and to make sure there’s enough rest time in between sessions so that the body can have time to recover. If and where possible a power nap doesn’t hurt.

What exercises would you do if you could only train one hour two times a week?

If I, as a boxer was only able to do an hour I would do a session that works out my whole body. So crossfit, kettle bell class, circuit sessions are ideal for me. But if I was to choose and individual exercise it would be swimming. There’s a lot of stuff that can be done in the pool to restrict movement to concentrate on a specific body part, make harder, make easier etc. The water and your body weight itself acts as resistance, it’s a full body workout, there’s minimal stress on joints and muscles (which makes it great for recovering from an injury) and it’s gets the lungs, well at least it does for me.

What is your view on periodisation in training?

Boxing at any level in most cases is very periodised. The ideal time scale building upto a bout is 8-12 weeks, as international athletes we don’t always have the privilege of time. As competitions you’re always looking to do your best in any competition but we are also aware of which are the ‘important’ competitions. Our training programmes will reflect this, we’re always building up to big competitions.