12 Days of Christmas

Essential Tools To Add To The Boxers Christmas List

Over the next 12

days, we'll be sharing
12 training tools to
put on your
Christmas list for a
strong start to 2016!
 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 1 - Heart Rate Monitor

• Monitor intensity of exercise
• Structure training around time
in ‘Red Zone’
• Estimate energy expenditure

Here's World Champ

Kell Brook using one
Typical Price: £35 to £60 in our testing
sessions
 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 2 – Mini-Bands
• Used to 'switch-on' key
muscle groups
• Strengthen & improve
control of glutes
• Training width of foot stance
and knee position Here's Callum
Beardow using the
Typical Price: £3 to £6 mini-bands as a warm
up tool
 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 3 – Lifting Shoes

• Solid platform to increase
ground reaction force
• Improve stability
• Raised heel to reduce ankle
mobility issues on squat
technique Here is Nicolie
Campbell using the
Typical Price: £70 to £120 shoes to help his
Olympic lifting
 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 4 – Training Diary

• Plan ahead for training
sessions
• Log training sessions
• Review quality of training
• Reflect on training demands
We used training
manuals to record
progress during the
Typical Price: £1 to £3 Youth Training
Workshop.
 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 5 – Coach’s Eye

• Document technique
• Immediate visual feedback to
aid coaching
• Analyse movement
• Evaluate training programmes
We use coach’s eye to
analyse movement
and technique during
Typical Price: £FREE to £5.99 Olympic lifting.
 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 6 – Foam Roller

• Release tension in muscles
• Target deep tissue
• Improve mobility
• Reduce likelihood of injury
Here are our junior
Typical Price: £35 to £60 boxers using the foam
roller to release tension
in various lower body
muscles
 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 7 – Therabands
• Improve mobility
• Accommodating resistance
(banded squats)
• Develop muscular endurance
and control
We use therabands to
improve mobility –
mainly in the hips and
Typical Price: £20 to £40 hamstrings.
 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 8 – Sleep 'app'

• Quantify sleep duration
• Assess sleep quality
• Monitor sleep pattern
• Set absolute rest goals
We use sleep apps to
educate boxers on
the importance of
Typical Price: £FREE to £2.99 sleep for recovery &
performance
 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 9 – My Fitness Pal

• Document food intake
• Assess macronutrient
distribution
• Tailor energy intake to
training demand

Typical Price: £FREE

 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 10 –
Supplements that work
• Protein
• Caffeine
• Carbohydrate
• Creatine
• Beta-alanine
• Beetroot Juice
Typical Price: £Various
 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 11 – Interval timer

• Plan interval and rest
duration
• Use with high intensity
interval training
• Use with circuit training

Typical Price: £FREE

 12 Days of Christmas
Essential Tools To Add To The Boxers Christmas List

Day 12 – Train with us

• Programs structured using
scientific research
• World class performance
testing and monitoring
• Results show our boxers
become fitter, faster and E-mail for more details
stronger D.Wilson@shu.ac.uk
Training Cluster Price: £60 - £120, Small Groups and 1:1 Prices Vary