Our free Living Well weekly newsletter will make your life happier and healthier. “Zone 2” conditioning, as it is now widely known, has been linked to all manner of health and performance benefits, from boosting cardiac output to increasing the quantity and efficiency of mitochondria – the powerhouses of muscle cells.These are desirable traits for a boxer – no athlete would argue against having a more efficient fuelling system during a fight. Zone 2 is a great way to accomplish these goals, but is it the best? Argumentatively, no. “Zone 2 does offer these benefits, but you need eight to 10 hours on the road, which you just don’t have time for [as a boxer] – it’s about being efficient with what you have,” Dr Rhys Morris is a strength and conditioning specialist in boxing and a senior lecturer at Nottingham Trent University. Danny Wilson, founder and coach of Boxing Science as well as strength and conditioning trainer to Mirafit athlete Fabiowardley, supports this view.“Punch outputs are lower in the heavyweight division – this means that a lot of heavyweights go for longer, slower conditioning methods,” He says. “However, they need quite the opposite: to become conditioned to produce high amounts of force repeatedly.“So, for our conditioning, we perform very short, intense sessions that condition power-endurance.”You can see an example below of a workout Wilson does with Wardley. Read more: Strength training helped Crawford reach a new level… which workouts should you do to improve your boxing performance?open image in galleryJoseph Parker, left, and Fabio Wardley, right, face off (PA Wire)Fabio Wardley’s ‘brutal’ Complete four rounds in the following sequence: 30 seconds maximum effort, Three minutes recovery “[Our conditioning work] includes a brutal 30 seconds max-out effort session,” Wilson, “When boxers work that hard, they only need to perform four repetitions, with three minutes of rest between each rep.”The key here is that, to trigger fitness improvements, the work periods must be maximal efforts – you cannot coast any reps. This stimulus can come from any exercise, whether it’s running, cycling or rowing on an exercise machine, burpees, or lighter weighted conditioning like thrusters. Your chosen activity must be able to move quickly, and put your heart and lungs through a test. Skipping is not a good choice. You should also consider your recovery. Burpees, thrusters and the repeated braking force from running will tire your body. This could affect your sport-specific workout. The fan bike has become a favorite among boxing strength coaches. Read more: The expert approved workout that helps boxers develop fight-ready fitnessopen picture in galleryFabio needs power endurance so he can deliver a knockout blow in the ring even in the later rounds of a bout (Action Images via Reuters).What else does Fabio do in the gym to improve his performance? “A key component of punching power is the kinetic chain,” Wilson, “This is how power is transferred from the foot all the way through to the fist. “We need the body to be co-ordinated so it can work sequentially, and we also need to mak sure there are no ‘weaknesses’ in the chain.”Wardley will combine lower body, upper and upper body pushing and pulling exercises, as well as single-leg and core exercise, in every strength and conditioning session. “Rep ranges depend on the training phase, but we normally go for between three and eight repetitions,” Says Wilson “This is a relatively low volume, allowing us to focus more on force and power development.”Lower body trainingOne of Wardley’s go-to exercises for the lower body is the trap bar deadlift. This movement is less stressful on the lower back compared to a traditional deadlift. However, it still allows athletes to mobilize all the major leg muscles for large loads. “To become explosive, we need to train maximum strength, speed and power,” Wilson, “We perform trap bar deadlifts as it’s a key compound movement for maximum strength, and then we perform jumps for speed and power.“For the trap bar deadlifts, we attach a GymAware device to give feedback on lifting velocities. This makes our training more precise. It encourages Fabio to lift the bar faster, making our strength training more explosive.” Wardley uses banded-weighted squats as well to increase strength and power through the legs. This will ensure a solid start for the kinetic chains, which can translate into a stronger punch. “I tend to prioritise explosive movements that can enhance power and strength, translating directly into the ring,” He says. “The banded weighted squat is a challenging but rewarding exercise that forces me to stay explosive all the way through the movement, because the resistance increases as I drive upward. Strong and explosive legs are essential in the ring, helping me maintain strong balance and footwork throughout a fight.”Wardley prefers explosive landmine presses for upper body pressing. “It’s not only great for building and maintaining strength, it also enhances power, which is exactly what I need to land a knockout blow,” “He says. Finding the balanceThe hardest part of any training session before a fight is to find the right intensity to trigger the adaptations, without overdoing it to the point where you get injured. This is what Wardley describes as the most difficult aspect. “During fight camp, each session has to count, and I’m constantly aiming to sharpen my strength and explosiveness,” He explains. “It’s about being smart and combining intense workouts with substantial recovery elements. After all, the last thing any boxer wants is to be out injured on fight night.”RecoveryAnother key element of Wardley’s Parker preparation is his recovery. When a fighter can train at their maximum potential, performance improvements are more likely. This means that they should bring the best version of them to the gym or ring every day. “As a professional athlete, I understand the importance of recovery-focused days, so I prioritise them accordingly,” He says. “On days with minimal activity, I make use of my sauna, which not only helps me relax but also boosts recovery by reducing muscle tension between workouts. “Additionally, I love a massage on recovery days, helping prevent tightness which could lead to injury. Aside from that, I generally just try to switch off and enjoy my rest days.”Wardley has always been motivated to fight. “I love what I do, and performing at the top of my game is what keeps me on track.” He says that having the right people in his corner is an important piece of the success puzzle.“Thankfully, I have a supportive group of friends and family who keep me grounded and remind me why I’m doing it on more challenging days,” He says. “A supportive team is so important, and having the right people around you can really make a difference. At the end of the day, I know what’s waiting for me on fight night, and that’s all the motivation I need.”Wardley implicitly also trusts that his coaching team will ensure he is ready to fight Parker on Saturday.“My training camp is designed to give me all the tools I need to be successful on fight night, with the camp mapped out to ensure I peak on the week of my fight,” He says. “As a result, I always feel ready as I trust in my training camp and can see visible progress in strength, movement and explosiveness.”Read more: The daily non-negotiables that transformed Conor Benn’s health and mindset in 70 daysDAZN is the home of combat sports, broadcasting over 185 fights a year from the world’s best promoters, including Matchroom, Queensberry, Golden Boy, Misfits, PFL, BKFC, GLORY and more. An Annual Saver subscription is a one-off cost of £119.99 / $224.99 (for 12 months access), that’s just 64p / $1.21 per fight. 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2025-10-25 09:30:00
The brutal 14-minute conditioning session Fabio Wardley used to prepare for Joseph Parker
