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Old 09-14-2013, 07:59 PM   #1
pugilisticteen
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Default Can I do my Sprints on the treadmill?

Ive only been boxing for a year, so I have not mastered the amatuer fitness needed to go 3 intense rounds in a bout. In my two bouts, its fair to say I was out of gas in the 3rd and holding on.

I may have a fight at the beginning of October, and its totally my fault that I have not been running since the season has begun, at all. The fact I have got a puppy which I need to walk at the same park twice a day puts me off wanting to go out to the same park for a 3rd time, to do sprints. But I know I HAVE to run to win, and if I can work around having to go to the park for a 3rd time a day, I will find another way, if not, I will have to grin and bare it if I want to win.

My question is, I train @ the gym 3 times a week, 2 hour sessions which are heavily fitness based. During my gym sessions, can I incorporate my anaerobic sprints on the treadmills? if so, how long should I do it for? I will probably only have the opportunity to do it at the end of training so I will be fully tired (is that okay?) so sprints on my gym days @ the gym, as well as thursdays which is when I run at a track.
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Old 09-14-2013, 10:40 PM   #2
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Default Re: Can I do my Sprints on the treadmill?

I do.
1 minute at moderate speed, then 1 minute sprints - total 20 mins.
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Old 09-15-2013, 12:29 PM   #3
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Default Re: Can I do my Sprints on the treadmill?

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Originally Posted by pugilisticteen View Post
But I know I HAVE to run to win,
It's sad that people still believe this.
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Old 09-15-2013, 05:26 PM   #4
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Default Re: Can I do my Sprints on the treadmill?

Problem with a Running Machine, it gives the Legs an imbalance. As it doesnt work the Posterior Chain.
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Old 09-15-2013, 06:33 PM   #5
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Default Re: Can I do my Sprints on the treadmill?

Problem with a treadmill is its hard to run sideways and lots of boxing, in fact for most boxers its the lateral movement that matters.
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Old 09-15-2013, 09:03 PM   #6
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Default Re: Can I do my Sprints on the treadmill?

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It's sad that people still believe this.
So can you elaborate? I think its logical, no stamina training for amateur bouts means lack of amateur fitness.
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Old 09-15-2013, 09:04 PM   #7
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Default Re: Can I do my Sprints on the treadmill?

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Originally Posted by Ipay4leavingNot View Post
Problem with a treadmill is its hard to run sideways and lots of boxing, in fact for most boxers its the lateral movement that matters.

true, but when boxers do their sprintwork im sure they dont do sideway runs, thats more of a slow paced running workout.
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Old 09-15-2013, 09:06 PM   #8
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Default Re: Can I do my Sprints on the treadmill?

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Originally Posted by scrap View Post
Problem with a Running Machine, it gives the Legs an imbalance. As it doesnt work the Posterior Chain.
Do you think its a BIG problem? I will be running at a track on another day, but purely for sprint work to improve my conditioning for fast paced bouts, would a treadmill do fine for sprints?
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Old 09-15-2013, 10:12 PM   #9
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Default Re: Can I do my Sprints on the treadmill?

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So can you elaborate? I think its logical, no stamina training for amateur bouts means lack of amateur fitness.
The only way to build stamina is by running?
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Old 09-15-2013, 10:29 PM   #10
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Default Re: Can I do my Sprints on the treadmill?

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Originally Posted by Ipay4leavingNot View Post
Problem with a treadmill is its hard to run sideways and lots of boxing, in fact for most boxers its the lateral movement that matters.
...and what sprint exercises do YOU do, that incorporates lateral movement? Do you suppose he should do sprints sideways?

Listen, don't overthink it.

Treadmill sprints are fine. Yes, there are many better ways to improve stamina.
But you can do it on a treadmill.

Let's not get hung up on semantics.
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Old 09-16-2013, 08:59 PM   #11
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Default Re: Can I do my Sprints on the treadmill?

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Originally Posted by Speechless View Post
...and what sprint exercises do YOU do, that incorporates lateral movement? Do you suppose he should do sprints sideways?

Listen, don't overthink it.

Treadmill sprints are fine. Yes, there are many better ways to improve stamina.
But you can do it on a treadmill.

Let's not get hung up on semantics.
such as?
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Old 09-17-2013, 08:41 AM   #12
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Old 09-17-2013, 01:42 PM   #13
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Default Re: Can I do my Sprints on the treadmill?

Treadmill Sprints are great for both amateur and pros if you can't get to a proper track, park etc due to whatever reasons. Convenience is better than excuses not to do your intervals/sprint training. Below is sample 20min sprint workout of what I put my boxers through on the treadmill

What you need:

Good treadmill
Deepheat helps warm muscles quicker
Heart rate monitor or performance one like underarmour otherwise monitor on treamill sensors which are sometimes unreliable
Good pair running shoes
Sweat towel
Water/gatorade whateva
Rocky music!
Quick fingers to change the speed

Begin with 5min Warmup/jog treadmil between 8-12km/h

Stretch

Before you start make sure you manually set the running time to 20mins. Enter your weight. Gradient at zero for now and begin. Lifefitness and technogym are currently the best to do these sprints on but any treamill will do as long as it can handle your weight. Im heavyweight so the shit treadmills belt keep slipping..Good idea to check your resting heart rate before you start and in between sprints to monitor max HR and recovery


20mins - Pattern goes 1 min walk, 2min sprint, 1min walk 2min sprint(increased speed) etc...

Round 1

Walk 1min 6-7km/h
Run 1min 12km/h
Sprint 1min 14km/h (speeds are increased +2km/h)

Round 2

Walk 1min
Run 1min 13km/h
Sprint 1min 15km/h

Round 3

Walk 1min
Run 1min 14km/h
Sprint 1min 16km/h

Round 4

Walk 1min
Run 1min 15km/h
Sprint 1min 17km/h

Round 5

Walk 1min
Run 1min 16km/h
Sprint 1min 18km/h


Round 6


Walk 1min
Run 1min 17km/h
Sprint 1min 19km/h

Cool down last 2mins - Finish!!

Benchmarks: If you can do 18km/h for 1min followed by 20km/h the 2nd minute for the last 2 rounds your doing pretty good.


You can adjust according to your fitness levels etc. If it was too fast for you start off at a slower speed ie 10km/h otherwise start higher or add some gradient

The key is to push out 100% max effort during the sprints and a good recovery in between.
Always sprint to the 1min mark and try not to quit earlier. Its hard but it works miracles!
Do this 1-2 times a week and your quickly see the results within a month etc. All this of course with the usual fundamentals of training but I guarantee your get a great workout. I can quickly find out how fit my fighters are because I keep records and track od the interval sprints and heart rates.

Thats on top of other interval trainings we do. Enjoy and I would love to get your feedback if you tried it!!

Last edited by rongee90; 09-17-2013 at 02:28 PM.
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Old 09-22-2013, 07:31 AM   #14
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Default Re: Can I do my Sprints on the treadmill?

Quote:
Originally Posted by pugilisticteen View Post
So can you elaborate? I think its logical, no stamina training for amateur bouts means lack of amateur fitness.
Fitness is very specific. If you want to get fitter for boxing then you need to get fitter with boxing. Running is supplementary, not necessary.
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Old 09-22-2013, 07:39 AM   #15
dealt_with
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Default Re: Can I do my Sprints on the treadmill?

Quote:
Originally Posted by rongee90 View Post
Treadmill Sprints are great for both amateur and pros if you can't get to a proper track, park etc due to whatever reasons. Convenience is better than excuses not to do your intervals/sprint training. Below is sample 20min sprint workout of what I put my boxers through on the treadmill

What you need:

Good treadmill
Deepheat helps warm muscles quicker
Heart rate monitor or performance one like underarmour otherwise monitor on treamill sensors which are sometimes unreliable
Good pair running shoes
Sweat towel
Water/gatorade whateva
Rocky music!
Quick fingers to change the speed

Begin with 5min Warmup/jog treadmil between 8-12km/h

Stretch

Before you start make sure you manually set the running time to 20mins. Enter your weight. Gradient at zero for now and begin. Lifefitness and technogym are currently the best to do these sprints on but any treamill will do as long as it can handle your weight. Im heavyweight so the shit treadmills belt keep slipping..Good idea to check your resting heart rate before you start and in between sprints to monitor max HR and recovery


20mins - Pattern goes 1 min walk, 2min sprint, 1min walk 2min sprint(increased speed) etc...

Round 1

Walk 1min 6-7km/h
Run 1min 12km/h
Sprint 1min 14km/h (speeds are increased +2km/h)

Round 2

Walk 1min
Run 1min 13km/h
Sprint 1min 15km/h

Round 3

Walk 1min
Run 1min 14km/h
Sprint 1min 16km/h

Round 4

Walk 1min
Run 1min 15km/h
Sprint 1min 17km/h

Round 5

Walk 1min
Run 1min 16km/h
Sprint 1min 18km/h


Round 6


Walk 1min
Run 1min 17km/h
Sprint 1min 19km/h

Cool down last 2mins - Finish!!

Benchmarks: If you can do 18km/h for 1min followed by 20km/h the 2nd minute for the last 2 rounds your doing pretty good.


You can adjust according to your fitness levels etc. If it was too fast for you start off at a slower speed ie 10km/h otherwise start higher or add some gradient

The key is to push out 100% max effort during the sprints and a good recovery in between.
Always sprint to the 1min mark and try not to quit earlier. Its hard but it works miracles!
Do this 1-2 times a week and your quickly see the results within a month etc. All this of course with the usual fundamentals of training but I guarantee your get a great workout. I can quickly find out how fit my fighters are because I keep records and track od the interval sprints and heart rates.

Thats on top of other interval trainings we do. Enjoy and I would love to get your feedback if you tried it!!
How is 1 minute at 14-20km/h considered sprinting? How does changing the speed from 16km/h to 18km/h turn it from running to sprinting? That is slower than top marathon runners who run at that speed for 2+ hours.
I'm not even a runner but occasionally if I want to relax or have a day off training/do something different I'll run on the treadmill at 15km/h for 20 minutes. And you consider that sprinting?
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