HMMR Podcast Episode 258: Ringside (with Duncan Ogilvie)

Boxing is a sport shrouded in tradition. When you think of conditioning for boxing, you’ll likely imagine lots of running, jump rope, or a Rocky Balboa montage. Coach Duncan Ogilvie is trying to change that by focusing back on the basics. On this week’s episode we discuss strength and conditioning for boxing, integrating mini bands in training, the business side of coaching, and more.

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Notes and quotes

Duncan Ogilvie is the director of Do Training and Performance, as well as head strength and conditioning coach at University of East London. A former professional basketball player, Ogilvie has worked with elite athletes across nearly every sport, including current WBO cruiserweight champ Lawrence Okolie.

  • 0:00 – Introduction.
  • 2:15 – Nick’s thoughts on finding transfer in jiu-jitsu.
  • 6:30 – Getting into boxing strength and conditioning.
  • 8:45 – Tradition in boxing.
  • 10:30 – Where to start with boxers and the role of general work in transfer of training: “Keeping them healthy is our priority from the get go. They put in a lot of punching, sparing and are prone to overuse injuries. If I can keep them healthy, they can train more and do more technical work with their coach.”
  • 13:30 – Examples of boxing preparation.
  • 15:00 – Sparring and contact trends.
  • 18:00 – How much conditioning is needed and where to fit in conditioning.
  • 21:00 – Mini bands: “If they feel better they’re going to be better.”
  • 25:15 – The business of coaching, using organic growth, and being selective with clients.
  • 33:15 – Keeping boxers healthy: “Some of the movement patterns in boxers are shocking, but that’s because they’ve never been exposed to them: they do some jump rope, punch a bag, and spar. A good mobility warmup can add huge value.”
  • 36:30 – Training the tall athlete: “If they can squat, we will. If they don’t have the mobility to get into good positions, we’ll find variations. But I like doing squats and hinges and we work on becoming good movers in those regardless of athlete height.”
  • 40:45 – Thoughts on the Fury vs. Wilder fight.

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Further reading