ARE punchers born or built? Is raw power a gift, or can it be earned through grit and grind? The Fight Lab series dives into this age-old debate and many more, delivering evidence-based insights for coaches, fighters, and fans alike. From decoding natural talent to designing the perfect fight camp, we’re breaking down what it truly takes to build a beast in the ring.
Led by your resident strength and conditioning (S&C) coach, Rhys Morris, PhD, Fight Lab is a bi-monthly column on the Boxing News website dedicated to the science and practice of boxing performance. Each instalment explores key topics across sport science, S&C, and coaching strategy, challenging outdated methods and offering practical guidance for those working at every level of the sport.
Whether you’re in the corner, on the canvas, or behind the scenes, this series is your go-to resource for training smarter, recovering better, and performing at your peak. From the first week of camp to the final bell, and beyond, Fight Lab gives you the tools to prep like a true champ.
We kick off by exploring how S&C coaches can embed themselves within a boxer’s support team and how technical coaches can tap into their expertise. Building trust, defining roles, and maintaining clear communication are vital in a sport traditionally led from the corner. Starting 10 weeks out, we guide coaches through the full fight camp process, drawing on evidence-based practices to optimise every phase of preparation.
So what does a world-class 10-week fight camp really look like? We break down the blueprint, from first bell to final buzzer. It starts with smart planning: assessing the athlete, flagging risks, and syncing physical prep with the technical game plan.
Then it’s time to build the engine, developing the aerobic base to go the distance, before shifting gears into high-intensity conditioning that leaves old-school roadwork in the dust.
We go deep into red zone conditioning, the brutal rounds that simulate the championship minutes, and how to keep strength and power peaking without breaking under sparring loads. Can punch power be trained? We tackle that too, along with injury-proofing routines that actually matter.
As fight night looms, we unpack tapering, weigh-in fuelling (same-day vs 24-hour), and how to land on the scales sharp, not shattered. Finally, we look beyond the final bell, into recovery, resilience, and how the off-season can extend careers, not just fill time.
This series will cover the following areas over the coming months: Assessment and planning, aerobic conditioning, high intensity and red zone conditioning, sparring load integration, strength and power development, injury prevention and warm-up, tapering, nutrition strategy and post-fight recovery.
TheFight Lab series is produced by Rhys Morris, PhD, your resident S&C coach.
