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Old 12-02-2008, 01:12 PM   #1
ivandrago805
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Default roadwork?

im a amateur boxer. i dont have any fights coming up or anything, but i was wondering if this is enough road work since they changed is to 3x3 minute rounds.
monday- 3x600 meter hill dashes as fast as i can with a 5 minute rest in between.
saturday- 2 mile run as fast as i can around 12:30
on othere days i hill sprints and plyometrics.as well as jump roping at boxing. is this enough condiontiong for a amateur boxer thanks guys.
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Old 12-02-2008, 01:35 PM   #2
TheRock49
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Default Re: roadwork?

I do a little more. Compared to most that compete in amaterus I think you're safe, 2 miles though in 12:30 thats pretty good.
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Old 12-02-2008, 05:13 PM   #3
Aplin
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Default Re: roadwork?

Here you go

Week A

Mon) 5 intervals each consisting of 800m - 1 minute rest
Tue) 3 mile run as fast as possible
Wed) 6 intervals each consisting of 600m - 1 minute rest
Thur) 2 mile run as fast as possible
Fri) 10 intervals each consisting of 400m - 1 minute rest
Sat) 12 intervals each consisting of 200m - 1 minute rest

Week B

Mon) 5 intervals each consisting of 800m - 1 minute rest
Tue) 3 mile run as fast as possible
Wed) 6 intervals each consisting of 600m - 1 minute rest
Thur) 2 mile run as fast as possible
Fri) 10 intervals each consisting of 400m - 1 minute rest
Sat) 10 intervals each consisting of 100m, jogging back - 1 minute rest
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Old 12-02-2008, 05:17 PM   #4
Aplin
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Default Re: roadwork?

Basically running should be specific, you should be running in intervals and work effic you will be using in the fight.

This is why Sprints are such a good way of adapting to the high work rate and obviously the rest is sports specific.

The longer runs are for weight loss and lung capacity, they also help you get your heart used to the constant work rate that your body will enter on the walk to the ring, the fight, the rest your heart still beats faster.
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Old 12-02-2008, 05:18 PM   #5
Aplin
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Default Re: roadwork?

Oscar De La Hoya's current sprint workout:


“Nacho got it from the great Cuban trainers and Oscar loves it,” Garcia said. “He does a two-minute jog followed by a one-minute sprint and then adds 15 seconds to each sprint phase until he’s up to three-minute sprints. It’s 35 total minutes of running time and its got Oscar in great shape.”
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Old 12-02-2008, 05:31 PM   #6
TheRock49
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Default Re: roadwork?

Hmmm, hell even I may try that one, sounds good...
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Old 12-02-2008, 06:32 PM   #7
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Default Re: roadwork?

I run about 5 miles every other day(throw wind sprints and lateral movement in there), I know this goes against what you all say, but I just do what my coach tells me, and I feel that I get most anaerobic conditioning through boxing specific workouts.
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Old 12-02-2008, 06:53 PM   #8
natep
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Default Re: roadwork?

My trainer basically just told me to run for at least 20 minutes five times a week.
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Old 12-04-2008, 02:33 PM   #9
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Default Re: roadwork?

Quote:
Originally Posted by natep View Post
My trainer basically just told me to run for at least 20 minutes five times a week.
Your trainer sucks...
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Old 12-16-2008, 01:06 AM   #10
Charles Wolff
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Default Re: roadwork?

Quote:
Originally Posted by natep View Post
My trainer basically just told me to run for at least 20 minutes five times a week.

no .. your trainer does not suck . it onl seems a little more real ... everyone in here's talking about 5 hour workouts and stuff. cmon, be real, everyone's got things to do in here; school, work, etc..

I do not run very often, it's ok for playing the role of an amateur. just concentrate on enduring rounds. whenever you work the heavybag or shadowbox, make sure you work more than what you would in the ring.
If boxing would be all running, then tyson gay would have owned mike tyson.

Get your skills sharp; quick, frenzy punching, decent footwork and stuff, but make sure your physical condition can take al that.
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Old 12-16-2008, 07:21 AM   #11
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Default Re: roadwork?

hmm. It seems that things change. I was told to run 5 miles and put in sprints in there. Sometimes just do sprints, but not that often. But more and more I hear now a days that itīs more important with sprints than long running, have to check this up to know exactly whatīs the truth here. For me it has always worked fine with the "old" way, but hey, if this sprint system is better I will change, never to old to learn new ways.
All the best
the predator
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Old 12-16-2008, 08:06 AM   #12
twoohands
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Default Re: roadwork?

Quote:
Originally Posted by The Predator View Post
hmm. It seems that things change. I was told to run 5 miles and put in sprints in there. Sometimes just do sprints, but not that often. But more and more I hear now a days that itīs more important with sprints than long running, have to check this up to know exactly whatīs the truth here. For me it has always worked fine with the "old" way, but hey, if this sprint system is better I will change, never to old to learn new ways.
All the best
the predator

I think a mix of everything is best, sometimes i go for long jogs, other times a do just sprints, and other times a put sprints into my long runs.
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Old 12-26-2008, 03:55 PM   #13
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Default Re: roadwork?

Do sprints benefit long distance endurance?
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Old 12-29-2008, 11:35 PM   #14
cockneyhardman
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Default Re: roadwork?

i think specific type running combined with intensity is more important than how often you do it
as an amatuer i only run twice a week or 3 if coming up to fight
4 x 50m sprints with 3 min rest in between
4 x 2min rounds running with 1 minute in between, alternating jogging with all out sprinting every 10 seconds, sometimes 20 or 30
4 x 2 min rounds sprinting up steep hills and jogging back down
this absolutely kills me
i found that long 5 mile steady pace runs are just too easy and not specific to intense rounds in the ring
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Old 01-03-2009, 06:27 PM   #15
Time4SomeAction
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Default Re: roadwork?

I think everybody can run a long distance with regular training...thatīs the point. Everybody does that. But doing sprints in these runs makes the most sense. For my example I only run once a week a 10 km distance. As I said sprints and jogging in changes. My time is about 43 minutes.
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