INTRO-Ultimate-Guide-to-Core-Training-copy-fnelq3

Welcome to the

ULTIMATE GUIDE TO CORE TRAINING

First of all, thank you for purchasing our programme. We’re
humbled that athletes and coaches want to know more and take
part in our training methods.

Developing core strength has been a massive part of Boxing
training for tens and maybe hundreds of years. However, with the
interjection of sport science there is a re-direction in core training
to benefit functional athletic performance.

These methods will help improve core strength, endurance and
muscular definition, whilst transferring into fast and powerful
actions. This will help you improve performance and reduce injury
risk.

If you have any questions at anytime drop me a DM on Instagram.
Hope you enjoy the programme and reap the benefits!

DANNY WILSON Co-Founder and S&C Coach BOXINGSCIENCE.CO.UK

WHO ARE BOXING SCIENCE?

Boxing Science is a sport science organisation dedicated to
Boxing, founded by Danny Wilson and
Dr. Alan Ruddock in 2014. Our mission is to deliver world class
programmes to unlock athletic potential and educate coaches
to inform training practices worldwide.

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.

WITH EFFORT AND CONSISTENCY
THIS PROGRAMME WILL GIVE YOU

IMPROVED CORE STRENGTH-ENDURANCE
INCREASED CORE STRENGTH AND STABILITY
IMPROVED FUNCTIONAL MOVEMENT
REDUCED RISK OF INJURY
INCREASED CORE SPEED AND POWER

EXCLUSIVE ACCESS
CORE TRAINING FOR COMBAT SPORTS WORKSHOP

S&C Coach Danny Wilson delivers our theory and
practical workshop on core training for combat sports.

In this 60 minute workshop, Danny explains the science
behind core training and how it benefits Boxing. Then
he introduces our core training philosophy and
demonstrates over 20 exercises we use at
Boxing Science.

SUBSCRIBE TODAY /BOXINGSCIENCE

WORKOUTS – EXERCISES – TRAINING INSIGHTS - SEMINARS

CLICK HERE TO WATCH THE VIDEO

CONTENTS
ANATOMY OF THE CORE 8

THE FIGHTER’S CORE 19

BOXING SCIENCE CORE TRAINING 35

CORE PERFORMANCE TESTING 46

THE PROGRAMME SEPARATE PDF
CORE TRAINING EXERCISE LIBRARY SEPARATE PDF

ANATOMY OF
THE CORE

WHAT MUSCLES MAKE UP THE
CORE AND HOW DO THEY
CONTRIBUTE TO
FUNCTIONAL MOVEMENT.

EXTERNAL OBLIQUES

This is a paired muscle located on the lateral
sides of the abdominals. This is part of the
lateral stabilisers in conjunction with the
internal oblique and transverse abdominis.

Can be underactive and underdeveloped in
Boxers due to a boxer’s tendency for erector
spinae engagement during trunk extension
movements.

Important for trunk flexion, rotation and
rotational stability, making the Obliques an
important muscle group for punching.

INTERNAL OBLIQUES

This is also part of the lateral stabilisers, The
internal oblique lies deeper to the external
oblique and its fibres travel in an opposite
direction to its superficial counterpart.

Can be underactive and underdeveloped in
Boxers due to a boxer’s tendency for erector
spinae engagement during trunk extension
movements.

Important for trunk flexion, rotation and
rotational stability, making the Obliques an
important muscle group for punching.

RECTUS ABDOMINALS

The Rectus abdominis also known as the abs,
is a long muscle of the anterior abdominal
wall. Low body fat levels allow for clear
visibility and palpation of this muscle, so often
look to be well developed.
Boxers Rectus Abdominals can be strong in
trunk flexion, however can be weak in the
eccentric action. This can increase lower-back
activation.

These need to be strong to provide a foundation
for fast and forceful actions, protect the lower-
back and also to contribute to key strength lifts.

TRANSVERSE ABDOMINALS

This is a broad, paired muscular sheet located
on the lateral sides of the abdominal wall.
It’s fibres are oriented transversely, covering a
large portion of the abdominal region.

Tends to be under-active among boxers, a
consequence of QL dominance which arises
from a lack of posterior chain strength and
inefficient sequencing patterns when punching.

Developing the abdominal walls strength and
endurance will provide the foundations for fast
+ powerful actions.

QUADRATUS LUMBORUM

The Quadratus Lumborum (QL) is a posterior
muscle of the abdominal wall, lying deep inside
the abdomen and dorsal to the iliopsoas.
The QL commonly is commonly overactive for
boxers as it compensates for underdeveloped
posterior chain muscles during hip and trunk
extension.

To alleviate tension, boxers need to strengthen
Obliques and Glute muscles, as well as
increasing thoracic rotation

ERECTOR SPINAE

The Erector Spinae are a group of muscles,
located either side of the vertebral column, that
expand from the pelvis inferiorly to the base of
the cranium, superiorly.

In boxing, however the guard position lends
itself to a high level of trunk flexion which may
decrease the role of the erector spinae as a
powerful trunk extensor.

This makes the erector tight and overactive,
super-compensates for extension when not fully
developed – high risk area for injury in boxing.

IT’S NOT JUST MUSCLE

The core consists of many different muscles contributing
to a range of actions. However, we also need to consider
‘Myofascial Slings’.

Myofascia is the name given to the part of the connective
tissue system (fascia) that separates and contains every
muscle of the body.

Understanding how these slings and systems are
important for kinetic chain sequencing enables us to plan
& execute strategic training.

We could write a book on just this topic, but it’s worth
pointing out as it is a key justification why we perform
functional core training rather than just targeting muscle
groups.

OBLIQUE SLINGS

This is the main myofascial sling we focus on at Boxing INTERNAL
Science. The Oblique slings consist of the external OBLIQUES
oblique and internal oblique, connecting with
contralateral adductor muscles via the adductor- EXTERNAL
abdominal fascia. OBLIQUES

Function is challenged through rotational and multi- ADDUCTOR
directional movements, and can benefit kinetic chain COMPLEX
sequencing during a punching action.

The trajectory of the sling is diagonal from the hip to the
opposite oblique. This requires a different angle to
regular rotational exercises, so we use eccentric and
concentric actions throughout this movement pattern.

HOW TO TRAIN MYOFASCIAL SYSTEM?

We can train this with a range of methods.
First of all, soft tissue release techniques are
important to release tension and improve
function.

We can then incorporate functional
movement in multiple planes of motion.
This incorporates the full body, and can
target upper-lower body separation.

We then challenge the ability for the full body
to synchronize by transferring force through
the kinetic chain.

TRAIN THE MOVEMENT
AND THE MUSCLES WILL FOLLOW

The last few pages were quite
technical, but it’s important to
understand physiology and
anatomy because we rarely focus
on training particular muscles in
isolation.

In boxing we rely on muscles to
work in synergy so it’s important we
focus on training functional
movement.

MOVEMENTS OF THE CORE

EXTENSION

Extension of the lumbar spine (leaning back)

FLEXION

Flexion of the lumbar spine (rounding forward)

LATERAL FLEXION

Lateral Flexion of the lumbar spine (side bending)

ROTATION

Rotation of the lumbar spine (twisting)

THE
FIGHTER’S
CORE

HOW THE CORE CONTRIBUTES TO
PUNCHING ACTIONS

THE FIGHTER’S CORE

If you look at the physiques of the best boxers of the 21st century, you

will notice the incredible condition of their core muscles. It’s not just
rippling abs, but the tone, thickness and symmetry. In this section,
we’re going to explain why core training is so important for boxing.

STRONGER CORE HARDER PUNCH!

During our initial research into boxing, we developed a testing
battery to identify the key physiological characteristics of boxers.

In this research we were able to identify relationships between
tests (jump height, upper body strength etc.) and estimated
punch force. We assessed punch force indirectly with the
Medicine Ball Punch Throw.

In our analysis we identified large correlations between relative 16
and absolute trunk mass and MB punch throw distance. 14 R² = 0.74463
Therefore, the trunk musculature was a strong predictor of
performance in a punch specific movement pattern. 12
This is why core training takes huge precedence in our
programmes. 10 MBL
8 MBR
6 R² = 0.76758

4

2
10 15 20 25 30 35

Pearson R2 Values of 0.85-0.86, MB L and MB R

STRONGER CORE HARDER PUNCH!

The relationship between trunk muscle Jordan Gill Body Composition Progress
mass and punching force has a direct
impact on the goals of our strength and + 1.7 kg Muscle Mass + 0.8 kg in Trunk Mass
conditioning programmes
- 1.7% in Body Fat + 5% in Arm and
Due to boxing being a weight category Lower Body Muscle Mass
sport, we want our athletes to achieve
the optimal body composition on the Dec 2015 Oct 2018
scales. 9 st, 5 lbs 9 st

We aim to maintain or increase muscle
mass of the core through compound lifts,
increased volume on core exercises,
training frequency and time under
tension.

THE KINETIC CHAIN FOR BOXING

IMPORTANCE OF FORCE TRANSMISSION
DURING PUNCHING

Force is generated in the lower body

Transferred to the upper body via forceful hip
and torso rotation

Arm is loose to rapidly fire the fist towards the
target

Technique, rate of force production and
mobility are key to an effective kinetic chain

THE KINETIC CHAIN FOR BOXING

POOR MOBILITY AND CORE STRENGTH
EFFECTS THE KINETIC CHAIN!

In-effective movement patterns and under-active
muscle groups can affect force transmission
during a punch.

These can be thought of as ‘energy leaks’ that
reduce the amount of force produced during a
punching action.

This can also increase activity in other muscles
and tendons – forcing them to super-compensate.

Which over time increase injury risk.

THREE WAYS TO IMPROVE THE KINETIC CHAIN
HIP CORE
ROTATION MOBILITY ROTATION
MOBILITY

Focus on thoracic Target hip mobility Improve rotational
mobility drills (e.g. with a range of core strength,
Eagles), and methods, speed and
upper-lower body including static stability with
separation like and dynamic bodyweight,
lunge + rotation. stretches. Also, try resistance and
out ‘band medicine ball
flossing’. exercises.

THE CORE HELPS EFFECTIVE MASS

Developing large magnitudes of force in short periods of
time is needed for the punch. However, a second pulse in
muscle activation is required on impact and has been
defined as “stiffening” to create “effective mass”.

This is effectively the ‘snap’ of a punch requiring whole body
tension, however the main contributors are the arms,
shoulder joint and the core.

This is mostly dependent on skill. However, it’s much easier
and quicker to make physical adaptations to help improve
punch force.

To improve the snap of a punch, we use a range of punch
specific strength exercises. However, we also use a range of
core exercises that contribute to improving eff2ective mass.

THE ‘SNAP’ OF A PUNCH
THE SCIENCE BEHIND ‘EFFECTIVE MASS’

Evidence of a Double Peak in Muscle Activation to Enhance Strike This study investigated muscular activity during a kicking
Speed and Force: An Example With Elite Mixed Martial Arts Fighters. action and identified a ‘Double Peak’ in muscular activation.
McGill, Stuart; Chaimberg, Jon; Frost, David; Fenwick, Chad
Journal of Strength & Conditioning Research. 24(2):348-357, February Electromyography from back muscles of a highly trained
2010. athlete kicking a bag shows ON/OFF pulses of erector
DOI: 10.1519/JSC.0b013e3181cc23d5 spinae.

First pulse is associated with stiffening of body to initiate leg
motion, but foot is just in process of leaving ground.

Then, as speed increases, muscles relax but undergo a
second pulse to increase stiffness and effective mass as foot
strikes bag.

2

COMBINATION PUNCHING

The success and speed of combination punching is down to
skill, speed and timing, however the core plays a role in
technique, speed and force generation.

The main contribution is the ability to control and reproduce
force through trunk rotation.

Let’s say a boxer is throwing a rear hand - lead hook
combination. If the boxer is unable to control the force through
the trunk, they will be unable to maintain the technical posture
to optimise the speed and timing of the lead hook.
Furthermore, the force developed in the left hook would be
compromised.

This creates one of our goals for core training:

Develop the effectiveness of the stretch-shortening cycle of
the core musculature to transfer to combination punching

DEFENSIVE MOVEMENTS

Defensive head movements and trunk defences are
critical for successful Boxing performance. As the
old saying goes “The art of boxing is to hit and not
get hit”

This takes years of practice and requires speed,
timing and reactivity so their head movement
becomes instinctive.

The core can play a role in this as slips, dips and
rolls require trunk movement. Core training
improves speed and economy of movement,
enabling explosive counter movements in return.

REDUCING LOWER BACK PAIN

Strength and stability exercises are important to develop the core muscles.

If the core muscles are not well-developed, an athlete will
subconsciously super-compensate by using lower back
muscles (Erector Spinae and QL). This can cause muscular
soreness, overuse injuries, inflammation and stains.

Furthermore, strength-endurance of the core is important to
reduce the likelihood of injury. When the core muscles
fatigue, the lower-back muscles will start to take over.

Increasing core strength-endurance is important to help
reduce the likelihood of injury in a problematic area.

IMPROVING PHYSICAL
PERFORMANCE

Core strength plays a vital role when performing our key
compound lifts. Our core muscles need to be strong enough
to be stable under increased external load. Quite often this
is a limiting factor when attempting to progressively
overload an athlete on Squat and Deadlift.

Furthermore, core strength and stability is vital for centre of
gravity and maintaining technical performance during
sprinting. The faster we can run, the fitter we can get!

A stronger core equals better quality of training leading to
improvements in strength, speed and power.

CORE GOALS

Let’s summarise the core training goals
highlighted over the past several pages.

We feel that this is important as this
defines the purpose of core training. This
helps stucture programmes, select
exercises and execute the technique with
precision.

These are now YOUR goals that you
will ACHIEVE with this programme!

CORE GOALS

DEVELOP CORE STRENGTH AND STABILITY
IN ALL MOVEMENT PLANES

IMPROVE STRENGTH-ENDURANCE / CAPACITY OF
THE CORE TO PROTECT LOWER BACK
USE VOLUME, FREQUENCY + TIME UNDER TENSION
TO MAINTAIN / INCREASE LEAN CORE MUSCLE MASS
IMPROVE CORE FUNCTION WHEN TRANSFERRING
FORCE THROUGH THE KINETIC CHAIN
INCREASE ISOMETRIC CORE STRENGTH TO INCREASE
EFFECTIVE MASS AND THE ‘SNAP’ OF A PUNCH.
IMPROVE THE CORE MUSCULARTURE STRETCH-
SHORTENING CYCLE FOR COMBOS + DEFENCE

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CORE
TRAINING
PHILOSOPHY

HOW WE STRUCTURE OUR
TRAINING BASED ON OUR
RESEARCH

COMPOUND LIFTS

The most effective way to increase core strength
is to load whole body compound lifts (squats,
deadlifts etc).

We often make adjustments to increase core
activation during these exercises. For example,
partial range lifts increase the demand on the
trunk muscles to be stable under increased
external weight load.

If you’re interested in learning more about key
compound lifts and strength training, check out
our ‘Train Like A Champion’ programmes.

CORE SPECIFIC EXERCISES

Despite Compound Lifts being the most effective for developing core
strength, there is a still a need for isolated core exercises.

First of all, boxers need isolated exercises to target specific areas that
are tight and underactive.

There is also a need for increased volume to maintain and increase
core muscle mass. We can’t achieve these high volumes and increased
time under tension during key lifts due to associated muscular
hypertrophy and fatigue with high-reps.

Boxing also relies on trunk rotation, and compound lifts are
predominantly in the sagittal plane. Our core training focusses on our
ability to control and reproduce force and speed in a range of multiple
planes of motion.

21ST CENTURY CORE

There are four movements of the core, flexion, extension, lateral
flexion and rotation. However, if these movements become
excessive the core will crumble and cause technique faults or
injury.

Here are a couple of theoretical examples:

Excessive rotation during combinations could affect angle of
attack or defensive position

Lack of strength decreases stretch-shortening of the core
muscles, therefore less punch force produced.

Therefore we need to resist these movements, hence the
fundamentals of core training set by USA strength
coach Mike Robertson.

FOUR PILLARS OF CORE TRAINING
Anti-Lateral Flexion Anti-Extension

Actively resisting Actively resisting
lateral flexion of the extension of the
lumbar spine lumbar spine

Hip Flexion with Neutral Spine Anti-Rotation

Controlled hip Actively resisting
flexion without rotation of the
flexing the spine lumbar spine

FOUR PILLARS OF CORE TRAINING
Anti-Lateral Flexion Anti-Extension

To punch without side Protecting the back
bending, then to when performing large
amounts of punching
recover when rotating

back for combos or
head movement.

Hip Flexion with Neutral Spine Anti-Rotation

Resisting forward lean Stronger rotation of the
when attacking or core utilising the stretch-
moving forward shortening cycle when
performing combinations

BOXING SCIENCE CORE JOURNEY

STABILITY STRENGTH POWER

Loaded / Bodyweight Loaded / Bodyweight Light loaded exercises that
exercises that require no or exercises that progressively challenge stability and
little movement to resist challenges stability through utilise the SSC of the core
forces in a desired movement muscles during high-speed
direction movements

IMPROVING CORE ENDURANCE

The strength endurance of the core muscles can also contribute to overall core
strength and stability.

Endurance exercises will increase time under tension (TUT) which is a key
contributor to muscular hypertrophy. This will help us increase relative and
absolute trunk muscle mass.

ISO Holds Volume Circuits Carries

IMPROVING THE ‘SNAP’

HOW TO USE S&C TO IMPROVE EFFECTIVE MASS Landmine Punch Core
ISO Hold ISO Holds
We use punch specific exercises such as landmine
punch and ISO punch holds to increase tension of Isometric Punch Loaded
the core, shoulders and lower body at the last Holds Carries
moment of the punch

Trunk training can also be used as means to facilitate
improvements in the generation of ‘effective mass’.

Overloading the trunk with heavy, stability exercises
such as farmer holds, or exercises that can increase
the isometric force production (bracing) at impact.

IMPROVING CORE ROTATION FOR BOXING

UPPER + LOWER ROTATIONAL ROTATIONAL
STRENGTH POWER
SEPERATION

This will allow the trunk to Anti-rotation is the A range of light loaded
rotate more without ability to resist rotation and medicine ball
moving the lower-body. of the trunk exercises that challenge
This will increase rotational power. These
activation of the core This will help provide a exercises need to be
muscles during a dynamic foundation to produce performed at high
exercise high forces and speed speeds and challenge
during rotational actions the stretch shortening
cycle.

LEARN MORE ABOUT THIS ON OUR YOUTUBE CHANNEL…

ROTATIONAL PERFORMANCE FOR BOXING

S&C Coach Danny Wilson delivers a practical
workshop on how to improve rotational performance
in Boxing.

In this 30 minute practical workshop, Danny takes you
through the important steps to improve rotational
power. Starting by improving mobility, stability and
strength before transitioning to fast and powerful
medicine ball throws. All this at a click of a button!

SUBSCRIBE TODAY /BOXINGSCIENCE

CLICK HERE TO WATCH THE VIDEO

CORE
PERFORMANCE
TESTING

HERE ARE THE KEY TESTS TO TAKE
BEFORE AND AFTER THE CORE
PROGRAMME

SUPINE CORE ISO HOLD TEST

Start by sitting towards the end of a bench, with the upper body
off the bench

Sit back at approximately 60 degrees to the bench, back as
straight as possible and hands on opposite shoulders.

Maintain this position for as long as possible. Once the athlete
elevates too high or stops that’s the time they score on the test.

This tests your POOR AVERAGE GOOD EXCELLENT
endurance of your
abdominal muscles < 45 45-90 90-150 > 150
SECS SECS SECS SECS
CLICK HERE FOR VIDEO DEMO

LATERAL CORE ISO HOLD TEST

Lie side on, at the edge of a bench, with the upper body off the
bench. Have a partner hold your legs down firmly.

Focus on keeping shoulders back and core tense
throughout.

Maintain a straight line between hips and shoulders throughout,
keeping the rib-cage locked down and hips facing forward.

This tests your POOR AVERAGE GOOD EXCELLENT
endurance of your lateral
stabilisers < 45 45-90 90-150 > 150
SECS SECS SECS SECS
CLICK HERE FOR VIDEO DEMO
NOTE: The discrepancy between left and right should be no
larger than between 20-30 secs.

PRONE CORE ISO HOLD TEST

Start by laying face down the end of a bench, with the upper
body off the bench

Elevate yourself so your full body is aligned, back as straight as
possible and hands on opposite shoulders.

Maintain this position for as long as possible. Once the athlete
elevates too high or stops that’s the time they score on the test.

This tests your POOR AVERAGE GOOD EXCELLENT
endurance of your back
muscles < 45 45-90 90-150 > 150
SECS SECS SECS SECS

MEDICINE BALL PUNCH TEST

Place 3 kg medicine 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 on the floor but you can pivot rear foot.

Your score is determined by how far the ball travels before the
first bounce. Perform 3 on each side.

POOR AVERAGE GOOD EXCELLENT

This is a valid test to < 7.5 m 8-9.5 m 9.5-11.5 m > 11.5 m
estimate your punch
force NOTE: The discrepancy between left and right should be no
larger than between 1-2 m.
CLICK HERE FOR VIDEO DEMO