This section is aimed at Professional or Amateur sports men and women in all sporting arenas.

We use the training and conditioning methods and ethos from Professional Boxing Training and tailor these regimes to specific sports to greatly improve your power, speed, endurance, explosiveness which is key for top-level performance in all sporting fields. We work with athletes in all levels of different sports helping them improve in the key areas of fitness for that sport which in turn vastly improves their performance.

Here are how some examples of how Spartan Boxing Fitness training methods have helped improve our clients performance in various other sports not just our fighters. We find out the key attributes that help you excel in your given sport and improve these to help you achieve your maximum potential

Please scroll down to find you sport…if you participate in a sport not listed, feel free to email us to find out how we can help you improve your performance and complement your training regime.

For each sport we have highlighted the sport’s “Key Attributes for Success” and “Main Energy Systems used in the Sport” and how Spartan Boxing Fitness training methods and drills can vastly improve you in that area.


  • Upper Body Strength – Our weight exercises engage your fast twitch muscles to build lean muscle making your upper body stronger without packing on heavy muscle slowing you down.
  • Fast Feet – Both boxers and footballers need fast feet. Boxers to move around the ring to avoid their opponent and footballers to get past their opposition. Our footwork drills will give you explosive bursts of speed to give you the edge over the first 5-10 yards which is key in football.
  • Endurance – Our exercises which work on 3 minutes on / 1 minute off (like the round in a boxing match) is proven to be the best way to train to improve endurance and stamina to make you last the full 90 minutes.
  • Leg Power – Our leg exercises will give you powerful, stronger muscles and increase your speed
  • Average Energy System Breakdown –  ATP-CP 50% / GLYC 30% / Aerobic 20%

  • Upper Body Strength – Dishing out & pushing through big hits is key to success in Amercian Football – it is important to have a strong but fast-moving upper body that allows you to bat away oncoming tackles and have the strength to withstand string opponent. Boxing greatly improves the strength of your arms and Upper body meaning you will be able to react quicker to tackles and defend against opponents trying to take the ball from you – getting you over the gain-line faster!
  • Powerful Explosive Legs – In boxing your power in your punches comes from your legs. In American Football your power when running and breaking through tackles or Stopping an opponent getting past you comes from having explosive power in your legs. All our leg exercises focus on building not just strength but also more importantly explosiveness in this area.
  • Agility – The ability to quickly change direction in American Football is very important to evade the defensive tackles and make a break through the gain-line. In Boxing you also need to be agile to avoid the opponents punches. Our padwork and footwork drills are an amazing way to improve you agility and speed
  • Average Energy System Breakdown –  ATP-CP 75% / GLYC 20% / Aerobic 5%

  • Mental Toughness – Like Boxing, Golf is as much a mental game as it is physical, probably more so in golf. In our all padwork drills you must be switched on for the duration to correct complete the fast combinations that we throw at you. This training prepares you well for the mental aspect of golf when you need to concentrate on each shot for a full round of 18 hole in a tournament.
  • Upper Body Strength – You can now just focus on your technique and not worry about having to smash the ball to get the distance in your shots, as you will become naturally stronger with our 2kgs fast-twitch weight exercises. You will build lean muscle making your upper body stronger without packing on heavy muscle slowing you down. Like our current golfing client Stephen: “I can hit my driver 280 yards and more-importantly straight, because of the power I have built up through these exercises, I can now focus solely on my swing technique knowing that I have the power there from my training”.
  • Flexibility – You need to have good flexibility to swing a golf club. The action is very much like throwing a punch in boxing. You need to use your whole body (including your legs) to get the weight behind both a punch and a golf swing. We will show you how to do this and the Big Drives will come naturally!
  • Average Energy System Breakdown –  ATP-CP 95% / GLYC 5% / Aerobic 0%

  • Upper Body Strength – With the handoff and offload becoming a more integral part of the game of rubgy these days – it is important to have a strong but fast-moving upper body that allows you to bat away oncoming tackles and have the strength to withstand string opponent while offloading the ball to your teammates. Boxing greatly improves the strength of your arms meaning you will be able to react quicker to tackles and defend against opponents trying to take the ball from you – getting you over the gain-line faster!
  • Powerful Explosive Legs – In boxing your power in your punches comes from your legs. In rugby your power when running and breaking through tackles or defending in scrums, rucks and mauls comes from having explosive power in your legs. All our leg exercises focus on building not just strength but also more importantly explosiveness in this area.
  • Agility – The ability to quickly change direction in rugby is very important to evade the defensive tackles and make a break through the gain-line. In Boxing you also need to be agile to avoid the opponents punches. Our padwork and footwork drills are an amazing way to improve you agility and speed.
  • Average Energy System Breakdown –  ATP-CP 60% / GLYC 25% / Aerobic 15%

  • Upper Body Strength – Our small fast weight exercises engage your fast twitch muscles to build lean muscle making your upper body stronger without packing on heavy muscle slowing you down. You will be able to hold the ball up in a tackle and get away from your opponent leaving them in your wake.
  • Fast Feet – Boxers and Gaelic Footballers or Hurlers need fast feet. Boxers to move around the ring to avoid their opponent and footballers and hurlers to get past their opposition and to get to breaking ball first. Our footwork drills will give you explosive bursts of speed to give you the edge over the first 5-10 yards which is key in both gaelic football and hurling.
  • Endurance – Our exercises which work on 3 minutes on / 1 minute off (like the round in a boxing match) is proven to be the best way to train to improve endurance and stamina to make you last the full 70 minutes.
  • Leg Power – Our high-intensity leg exercises will give you powerful, stronger muscles and increase your speed.
  • Flexibility – You need to have good flexibility to swing a hurl. The action is very much like throwing a punch in boxing. You need to use your whole body to get the weight behind both a punch and the swing of hurl. We will show you how to do this and the points will come naturally!
  • Average Energy System Breakdown –  ATP-CP 50% / GLYC 20% / Aerobic 30%

  • Upper Body Strength – Our small fast weight exercises engage your fast twitch muscles to build lean muscle making your upper body stronger without packing on heavy muscle slowing you down. You will be able to hold the ball up in a tackle and get away from your opponent leaving them in your wake and make faster passes.
  • Leg Power – Our high-intensity leg exercises will give you powerful, stronger muscles and increase your speed and explosiveness enabling you to jump higher.
  • Average Energy System Breakdown –  ATP-CP 60% / GLYC 20% / Aerobic 20%

  • Upper Body Strength – Boxing greatly improves the strength of your arms and upper body which directly translated into how fast you can sprint or run,  getting you over the finish-line faster!
  • Powerful Explosive Legs – In boxing your power in your punches comes from your legs. All our leg exercises focus on building not just strength but also more importantly explosiveness in this area which is key in all athletic sports.
  • Sprinting Technique – We can show you how to apply the correctly techniques to deliver the maximum force to the force which in directly inked to speed and power in these events
  • Average Energy System Breakdown –  ATP-CP 90% / GLYC 10% / Aerobic 0%

  • Upper Body Strength – Boxing greatly improves the strength of your arms and upper body which directly translated into how fast you can sprint or run,  getting you over the finish-line faster!
  • Conditioned Lower Body – In boxing your power in your punches comes from your legs. All our leg exercises focus on building not just strength but also more importantly explosiveness and endurance in this area which is key in all athletic sports.
  • Average Energy System Breakdown –  ATP-CP 10% / GLYC 20% / Aerobic 70%
  • Core-Strength – Hockey requires a great deal of core-strength as you are in a crouched position when striking and running with the ball. As core-strength is also a key element of a boxer’s training, we work extensively on building a strong core in almost all the exercises and drills that we do.
  • Endurance – Our exercises which work on 3 minutes on / 1 minute off (like the round in a boxing match) is proven to be the best way to train to improve endurance and stamina to make you last the full 70 minutes.
  • Upper Body Strength – Our fast small weight exercises engage your fast twitch muscles to build lean muscle making your upper body stronger without packing on heavy muscle slowing you down. You will be able to hold off an opponent in a tackle and get away from your opponent leaving them in your wake.
  • Average Energy System Breakdown –  ATP-CP 50% / GLYC 20% / Aerobic 30%

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