David Letizia has always been passionate about the sport of boxing. As an amateur his record was 80 wins (36 by knockout) and only 5 losses. Dave was a seven time State Champion, seven time Golden Gloves winner, Oceana Games gold medal winner, World Games gold medal winner (Singapore), and Oceana Games silver medal winner (Vanuatu).
As an amateur Dave was ranked 6th in the world!
In 1995 Dave turned ‘Pro’ and his record over the next 2 years was 2 wins and 1 loss. Dave retired from professional boxing in 1996 to commit his time and efforts to coaching other elite level boxers.
In 2007 Dave made a return to the ring. Dave’s record over the next three years was 4 wins, 1 draw and 1 loss.
In 2010 Dave began working with the Team at Body Genius. Despite being 40 years of age Dave knew that he could continue to train hard and win fights. But he realized that he needed to train smarter and needed some guidance on how best to condition his body.
Rob Macpherson and Steve Hooper had 3 separate Alignment Meetings with Dave to establish his goals, to assess his current eating plan, and to assess his current level of physical fitness. Dave’s results were as follows:
Body Genius Assessment Sheet
|Measurements||Sept 12th 2010|
|Scale % Fat||27|
|Total 4 sites||46|
|% Body Fat||25.8|
|Fat mass (kg)||23.9|
|Lean Mass (kg)||68.8|
|Waist / hip ratio||0.88|
|Waist / height ratio||0.53|
|Vertical Leap (cm)||41|
|Grip Strength (kg)||65.2|
Dave fights in the light heavyweight division, which requires him to weigh in at 79.4kg (174.68 pounds) 24 hours before his fight.
Body Genius Body IQ Test
|Fungus & Parasites||54||80||X||255|
Dave’s Body IQ was 63.8 Low Average Health Intelligence
The athletic screen is a biomechanical assessment that is performed by the Body Genius Physiotherapist. The goal is to evaluate the following:
- How the athlete moves through functional movement patterns
- Range of motion (ROM) for each joint in the body
- Muscle length for all major muscle groups
- Static, isolated muscle strength for key postural & support muscles
- Dynamic functional strength for key postural and support muscles
- Assessment of any injuries, pains or medical conditions
|Point||Athletic Screen – Dave’s Findings|
|1||Poor functional patterns for the squat, lunge and step through|
|2||Restricted ROM at right wrist, left elbow, shoulders & thoracic/lumbar spine|
|3||Tightness of calves, thighs, hip flexors, pectoralis m & m, & forearms|
|4||Static weakness of core, gluteals, & scapular stabilizers|
|5||Dynamic weakness of the core, gluteals, scapular stabilizers & rotator cuff|
|6||Previous injuries include shoulder pain bilateral, fracture right hand, left elbow pain & dysfunction, thoracic spinal stiffness & pain|
|7||Trigger points in neck, scapular muscles, forearms, lumbar paraspinals, calves|
Nutrition – – Example day from Dave’s 14 day food diary
Body Genius Food Diary
|Time||Food & Drink (Meals)|
|6||Coffee and muffin|
|8||Muesli, milk, banana, coffee|
|11||Cup of nuts/seeds, piece of chicken, 3 slices of breads + peanut butter|
|1pm||Beef curry, salad, 3 slices of bread, chocolate, water|
|7||Pasta, chicken, stir-fry and 2 slices bread with butter|
|9||Fruit, toast with honey, cup of tea|
At the conclusion of these alignment meetings the Team at Body Genius was able to create the following summary table:
|1||Dave’s Body IQ score was 64 suggesting Low Average Health Intelligence|
|2||Sleep: Dave often worked nights & had poor sleep patterns|
|3||Digestion: Bloating and occasional indigestion|
|4||Fungus & Parasites: Symptoms & scores suggest candida overgrowth|
|5||Abnormal blood sugars: poor food choices & eating patterns|
|6||Food quality: low to moderate. Excessive caffeine intake likely to compensate for unstable blood sugar / sleep. Excessive processed carbs: bread, cereals, pasta, crackers & chips. Excessive sugar: bread, milk, chocolate, pasta, fruit, lollies. Lack of protein intake given body weight and level of physical activity|
|7||Stress: heavy workload leading to stress|
|8||Body weight = 13kg excess. Body fat percentage = 15% excessive|
|9||Waist (cm), waist/hip ratio, waist/height ratio, BMI all suggest health risk|
|10||Biomechanical and postural challenges that needed to be overcome|
|11||Vertical leap = 41cm considered poor for an athlete|
|12||Beep Test = 10.4 considered low average for an athlete|
Based on these findings the team at Body Genius created the following action plan:
|1||Sleep: 10 weeks out from his next fight Dave was asleep most nights by 10pm|
|2||Digestion: Remove all grains, dairy, legumes & include digestive enzymes|
|3||Fungus & parasites: follow food plan outlined & naturopathic supplements|
|4||Abnormal blood sugars: follow the food plan as outlined|
|5||Poor food quality: follow the food plan as outlineds|
|6||Stress: Reduce overall workload 10 weeks out from next fight|
|7||Excessive weight & body fat: Sleep, digestion, food plan, low intensity exercise|
|8||Health risks: Sleep, reduce stress, food plan, low intensity exercise|
|9||Biomechanical & postural challenges: Work with BG physiotherapist|
|10||BG to provide a structured weekly schedule for Dave to follow|
|11||BG to provide a structured weights plan – 12 weeks|
|12||BG to provide a structured conditioning plan – 12 weeks|
- Sleep is critical to health, normal body weight and recovery. Dave spent the next several weeks re-organizing his work schedule so that he could begin getting to sleep by 10pm almost every night.
- A structured nutritional plan was given to Dave for him to follow. The emphasis was on improving his gastrointestinal health. All grains (breads, cereals, pasta, crackers, flour), dairy and legumes were removed from his diet. All three of these (grains, dairy, legumes) are known gut irritants. The meal plan did not include any processed foods, minimized caffeine intake, and increased Dave’s protein intake to 200g per day. The meal plan was structured to include four meals per day, one meal every four hours. The meal plan emphasised proteins, vegetables, fresh berries, and implemented ‘starchy’ carbohydrates (yams, sweet potato, white potato, pumpkin) immediately following training sessions.
- The Body Genius naturopath implemented several key supplements to help heal Dave’s gut, support his return to health, and improve his recovery from work & training.
- The Body Genius physiotherapist worked with Dave 1 hour per week for eight weeks to restore balance. This included: Active releasing techniques (ART), acupuncture (dry needling) and stretches to restore length to tight muscles. Mobilisation and manipulation were used to restore movement to stiff joints. Isolated strength exercises were provided to improve stabilization at joints. Core and gluteal exercises were provided to improve stability around the pelvis and lumbar spine. Scapular and rotator cuff exercises were implemented to improve stabilization around the shoulder joints. Once joint stabilization and postural balance had been restored Dave was progressed to more functional exercises.
- The Body Genius strength and conditioning coach worked closely with the physiotherapist to create a weight-training program that would minimise the risk of injury while improving Dave’s strength on most of the major lifts. For example, Dave was restricted from doing any overhead pressing actions (shoulder press, clean and press, snatch). The reason is that Dave had restricted range of motion at his shoulders as a result of poor posture and thoracic spinal stiffness. Overhead lifting would increase Dave’s risk of suffering a shoulder injury during training. Instead, Dave’s program included cable-pressing actions at shoulder height to increase upper body ‘pushing’ strength.
- The BG strength and conditioning coach created a 10-week progressive metabolic conditioning program to improve Dave’s fitness and to get him ready for his sparring, which would begin 4 weeks out from his next fight. The conditioning plan included two training sessions per week in an altitude chamber beginning 10 weeks out from the next fight.
The following goals were set out for Dave to achieve prior to his next fight in 86 days:
|1||Improve Body IQ score to 76 or greater, superior health intelligence|
|2||Reduce body fat from 26% to 12%|
|3||Reduce body weight to 79 to 84kg range|
|4||Reduce waist measurement from 95.7cm to 80cm|
|5||Reduce waist to hip ratio from 0.88 to 0.80 or less|
|6||Reduce waist to height ratio from 0.53 to 0.49 or less|
|7||Reduce BMI from 28.9 to 27 or less|
|8||Increase vertical leap from 41 to 50cm or greater|
|9||Improve beep test score from 10.4 to 13 or greater|
|10||Maintain or improve grip strength from 65.2 (excellent)|
Strength testing for squat, dead lifts, bench press and the Olympic lifts was not considered prior to Dave’s next fight. The Team at Body Genius felt that more emphasis needed to be placed on correcting muscle imbalances, teaching correcting lifting patterns, and restoring normal movement patterns. This process would extend beyond 10 weeks.
After 11 weeks of working with Dave the Team at Body Genius repeated his Body IQ, objective measures and functional tests. The results were as follows (2/ 12 / 2010):
Body Genius Body IQ Test
|Fungus & Parasites||54||X||80||255|
Dave’s Body IQ was 81.1 Superior Health Intelligence
Body Genius Assessment Sheet
|Measurements||Sept 12th 2010||Dec 2nd 2010|
|Scale % Fat||27||16|
|Total 4 sites||46||27|
|% Body Fat||25.8||14.8|
|Fat mass (kg)||23.9||12.4|
|Lean Mass (kg)||68.8||71.3|
|Waist / hip ratio||0.88||0.78|
|Waist / height ratio||0.53||0.45|
|Vertical Leap (cm)||41||49|
|Grip Strength (kg)||65.2||65.3|
- The scales showed that Dave lost 9kg of weight in the 11 weeks of working with the Team at Body Genius. This value is likely misleading as Dave’s strength and conditioning plan was designed to add muscle mass to his frame. As such his ‘fat loss’ was much greater than 9kg.
- Dave lost an estimated 11% body fat.
- Dave lost 14.7cm off his waist, his waist to hip ratio dropped to the ‘low risk’ category as did his waist to height ratio and BMI score.
- Dave’s vertical leap increased from 41 to 49cm in 11 weeks and his beep test score improved from 10.4 to 13.2 suggesting improved metabolic conditioning.
- The muscle balance at Dave’s knees, hips and pelvis improved, as did the condition of his shoulders and elbows. Although improved, Dave continued to stand with excessive thoracic kyphosis (rounding of his upper back).
Over the next week Dave lost an additional 1.8kg of weight reducing his weight from 83.7kg to 81.9. On the day of weigh-in (11/12/2010) Dave’s nutrition was handled carefully and a steam room was used to drop an additional 2.8kg of weight. Dave stepped on the scales at 79.1
Over the next 24 hours Dave followed a carefully designed nutritional plan including methods for rehydrating. At 2pm on fight day Dave weighed 84kg.
Dave’s Fights (Working with Body Genius)
- 12th December 2010 Brad Bond, 2nd round TKO win
- 12th March 2011 John Boyd 3rd round TKO win
- 23rd July 2011 Taito Raturere 12th round TKO win (at 41 years old)
- Captured the Interim PABA light heavyweight title
Current professional record 9 wins, 2 losses, 1 draw.
Dave is getting better with each fight. As Dave progresses the Team at Body Genius are able to offer more advanced training programs, more advanced training techniques and to help Dave to record personal bests for all of his objective measures and functional tests. The results are impressive but nothing compared to his performances in the ring. At age 41 Dave has captured the Interim PABA light heavyweight title, which has now provided him with the opportunity to fight for the PABA light heavyweight title in April 2012. A victory will see Dave’s world IBF ranking move into the top 10.
The Team at Body Genius cannot say enough great things about David Letizia. He is a great guy who works hard, plays hard and enjoys life. His family and friends are the most important things in his life along with his desire to succeed in the sport of boxing.
The entire team at Body Genius wishes Dave the best of luck in his upcoming fight!
Results may vary.