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Old 03-03-2009, 04:41 PM   #1
cm_williams1987
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Default Boxing Intervals

Lads

I tried this out on the punchbag @ the gym today:

20 straight punches (jab, straight right hand), adjust feet then repeat 10 times then rest 30 seconds and go again.

I did this 6 times then did 10 2 min rounds on the bag.

And on the weekend I did this one:

Run for 10 seconds on a treadmill @ 12 m/h and 10 incline, then jump off (or hold the handles and lift yourself off ) and 30 straight punches while my bro held up the pads. Repeat 10 times.

Any way they were both good to warm up, anyone else do these or similar?
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Old 03-04-2009, 02:03 AM   #2
Aplin
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Default Re: Boxing Intervals

Yeah it is called 10x10 system Very good, Calzaghe used to use it.
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Old 03-04-2009, 05:03 AM   #3
twoohands
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Quote:
Originally Posted by Aplin View Post
Yeah it is called 10x10 system Very good, Calzaghe used to use it.


can you explain this 10 x 10 system, how it works..
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Old 03-07-2009, 09:49 PM   #4
Scott Bolinger
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Default Re: Boxing Intervals

thats not bad.
what I do for intervals is

on the coaches mitts the student would stand squar to me, in a horse stances
and start of with 30 seconds with a left , right
then uppercutts for 30 seconds and do that back and foth for 2 minues.
work your weigh up to 3 rounds. When you get confertable with that do move up to 3X3 minute rounds.

you can also do one on a heavy bag.
stand in your regular stance
do a 1,2 for 30 seconds
then hook and reverse hook for 30 seconds
switch stance
2,3 for 30 seconds
hook and reverse hook for 30 seconds
30 second break, then repete

get in 3 rounds.
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Old 03-07-2009, 09:58 PM   #5
Bodi
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Default Re: Boxing Intervals

Quote:
Originally Posted by twoohands View Post
can you explain this 10 x 10 system, how it works..
10x10 system - Pick a combination, say the good old 1-2. Throw a 1-2, quickly reset your feet and throw another 1-2, repeat 10 times and that is one round. Rest briefly and repeat ten times for a total of ten rounds. The same principal can apply to any combination.
My personal favorite interval on the bag is Tabata intervals. 20 seconds work followed by 10 seconds rest, repeat 8 times to give a total of 4 minutes. Throw continuous punches as a 1-2, by the eighth round your arms and shoulders will be screaming for mercy!
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