This section is aimed at Professional or Amateur sports men and women in all sporting arenas looking to improve their Strength and Conditioning.

We use the Strength and Conditioning methods and ethos from Professional Boxing Training and tailor these regimes to specific sports. This will greatly improve your power, speed, endurance, explosiveness which is key for top-level performance in all sporting fields. We can work with athletes at all levels helping them improve in the key areas of fitness and Strength and Conditioning requirements for that sport. This will in turn vastly improves their performance. Please also follow us on Facebook & Instagram for some free training videos. Also to find out more you can click below to Contact Us.

🔎 Find Out More

strength and conditioning

Sport Specific Strength And Conditioning Programs:

Here are how some examples of how Spartan Boxing Fitness Strength and Conditioning training methods can help you improve in chosen sport.

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, so just email us to find out how we can help you improve your training.

For each sport we have highlighted the sport’s “Key Attributes for Success” and “Main Energy Systems used in the Sport”. Also how Spartan Boxing Fitness Strength and Conditioning methods 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 – Footballers need fast feet 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 / off nature similar to how you work in a game. This 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%


  • 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 – The handoff and offload are becoming an integral part of the rugby these days. A fast-moving upper body that allows you to bat away oncoming tackles and have the strength to withstand strong opponent while offloading is vital. Boxing greatly improves the strength of your arms. It also improves your reactions meaning you will be able to react quicker to tackles. This will get you over the gain-line faster!
  • Powerful Explosive Legs – In rugby success when running and breaking through tackles comes from explosive power in your legs. All our leg exercises focus on building explosiveness in this area.
  • Agility – The ability to quickly change direction in rugby is very important to break through the gain-line. Our 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 programs are designed to build lean muscle and improve upper body stronger without packing on heavy muscle. 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 – Gaelic Footballers or Hurlers need fast feet, This is to  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 / off nature similar to how you work in a game. This the best way to train to improve endurance and stamina to make you last the full 80 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 programs are designed to build lean muscle and improve upper body stronger without packing on heavy muscle. You will be able to hold the ball up and get away from your opponent leaving them in your wake.
  • 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 programs are designed to build lean muscle and improve upper body stronger without packing on heavy muscle. You will be able to hold the ball up and get away from your opponent leaving them in your wake
  • Average Energy System Breakdown –  ATP-CP 50% / GLYC 20% / Aerobic 30%


Contact Us below to Find out More!

🔎 Find Out More