Aerobic foundation

Yeah, I like to call it tiredness.

As long as you're giving your max effort for that 15 seconds, it doesn't particularly matter how fast you're going.

 

That session is okay, but as long as you know interval sprints has nothing to do with "Aerobic Foundation".

15 second sprints with 2 min recovery is almost a pure speed session and not stamina. Definitely not a stamina base.

You'll get fitter if you have previously been doing nothing though so if you enjoy it and it's easier for you to stay motivated then it's all good.

You ideally need to be active at low intenisty for around 45mins to an hour a 4-5 times a week (although I see you are active with other sports so I doubt you'd need to do so often). You could bring the interval sessions in after a month or so, but I'd recommend slower, longer intervals of closer to 1min. The total interval session should last about 30mins.

 

I like what you're doing man, and i am doing something similar. As "Mr Small" just said, when you are doing interval training, you're not only training you're aerobic base. But even more so, you are training you're VO2MAX, because the intervals are high intensity......."You're heart rate should be in the VO2MAX range"............

I can remember i got level 15 on the bleed test, and i hardly ever used to run over 400m on the track while training in athletics.

I think its a sensible thing what you are doing, we can all watch afew Rocky DVD's and jump straight in the deep end. But in my opinion, when you are unfit, this is the most likely time you will be injured.

I think you should be running more miles 3 times aweek.

3 x 3mile runs.

Note: You're avatar has gave me a idea, for my wanking session after.

 

Join a gym and start some rowing.....intervals.

Its not only a cardio workout, but its resistance to man.

 

I remember my first timed mile in 8th grade. It was 8 minutes... I think you shouldnt even worry about internal training until you can run near a 6 minute mile, and probably 2 miles in 13. I played basketball in high school, and my best mile was like 5:45 and almost everyone beat me. I could beat our starting center, barely but he was 6'9".

 

I would not have an "off" day. A morning jog or skipping some rope is always the best way to start your day. There should be no such thing as "off" unless you are inured. Rest days should be defined as "active rest". Get up at a good hour. Dont sleep in too much and screw up your internal clock. Go take a nice jog or skip some rope. Then do things during the day. Do some house work, go for a hike, play with your kids or nieces and nephews if you have some, but keep active. Don't lounge around the house all day.

 

You don't mean aerobic base, you mean you want to get faster right?

Aerobic base work will help increase your VO2max (although not hugely as it's largely god given, unless you're overweight as the weight loss you get will increase your VO2max significantly) and is generally slow long runs, which increase capillarisation (how far into the muscle oxygen is carried), breathing efficiency, energy system utilisation efficiency and lots more that I won't go into.

An Aerobic base will get you fit, but not fast or sharp and able to recover from periods of Oxygen debt and when you have lactic acid in your muscles, which is probably more what you need for boxing. You do need to do both types though as you can't build a castle on sand!

So if Aerobic base means you pretty much now have your Max VO2. The training on top of this aerobic base will enable you to run at a high % of your VO2max as possible e.g. if you can run 15mph flat out, but only 5mph if you have to run for 30mins, the interval work will enable you to improve this so you can run 10mph for the 30mins.

All the interval sessions should last for about 30mins and should all take place at around lactate threshold, which is around your flat out speed over 30mins.

If I was writing a plan with no boxing training inclusive I would say to start with 5 days of running 3 slow 45-70min runs and 2 sessions of intervals/lactate threshold sessions. Depending on the intensity of Boxing training you can edit accordingly.

All these threshold types of sessions are hard to complete for a beginner as they're hard to pace i.e. everyone starts too hard! You're not flat out in these sessions to start with and you pace to be able to complete them, The final 5-10mins should be tough.

Assuming you're not using a track, one of my favourite session for the above is probably 30mins fartlek as it can be done easily anywhere. Warm up with 5-10mins slow then, 1mins fast, 1min slow, 2 mins fast, 2mins slow, 3mins fast, 3 mins slow. Repeat again for 25-30mins. Remember you should be able to complete the run so you're not flat out, you're around 70-80% of max (which trust me will get difficult in the last 10mins). The idea is to finish in the same pace as you start.

Your heart rate is flucuating over and below 100% VO2max constantly, but is never too far over so always has a large and prodominently aerobic elemement. With short sprints you're so far over your VO2Max that it's not as relevant to the lactic threshold improvements.

However, saying all the above it's not just a single "magic session". Training should be periodised and you'd have some sessions faster/shorter and some sessions slower/longer. You can design your own sessions, just think around 30mins and high intensity to complete 30mins, but not able to go much longer e.g. 30mins flat out. 7mins slow, 14min fast, 9min slow. 10 by 1min with 2 min slow jog recovery in between each. 5 by 3min with 3min recovery between each one etc.

Good luck with it all!

 

Yeah to build your aerobic base 45min run is the minimum. I try to do it 2-3 times weekly and It helps tremendously with my overall conditioning. I think your aerobic ability can be neglected because most of the boxing drills are taken up the majority of your training time. Previously I only did heavy bag, sparring, mitt drills and interval sprints. I'd gas after 3-4 rounds of sparring. Since I've begun the long runs I hardly ever gas or at least my sparring partner gasses before me.

Edit: Me and Wicksy must be reading the same books. I do a 45-60min run 3 times a week and high intensity interval sprints 2 times a week (which lasts about 30min). I keep my heart rate between 130 - 150 for my long jogs. When I do my sprints I do 100meters springs at 100% and rest till my heart rate drops back down to 120 - 130. Read about it in Joel Jamieson's book.

 

Eppcheck,

Agree 100 %

 

Tis a good read lass

 

what do you guys think of my road work preparing for fights, is it too much?
this is for when i am not at the boxing gym...
My boxing preparation to fight regime

*My own run thing is running fast (65-75%) for 2 mins then 1 min rest, aiming for 4 in the first cycle, adding 1 more set with each cycle.
* I am doing Tabata for 2 mins so- 20 sec sprint 10 sec rest *4, then 1 min rest, I will do this 3 times, if possible I will add another at the last week

Roadwork(first 1-2 weeks)

Mon-.My own run thing*
Tue-.Tabata sprints*
Wed-. (May have football training)
Thu- Rest
Fri-.My own run thing*
Sat-.Tabata sprints*
Sun-. Rest

2-3 weeks
Mon-.My own run thing*
Tue-.Tabata sprints*
Wed-. (May have football training)
Thu- 3 miles at fastest time possible
Fri-.My own run thing*
Sat-.Tabata sprints*
Sun-. Rest

3-5 weeks
Mon-. My own run thing*
Tue-. Tabata sprints*
Wed-. 3 miles at fastest time possible ( if I don’t have training/or it is not intense)
Thu- Tabata sprints*
Fri-. My own run thing*
Sat-. Tabata sprints*
Sun-. Rest

Last week (all done with ankle weights)

Mon-. My own run thing*
Tue-. Tabata sprints*
Wed-. 3 miles at fastest time possible (if I don’t have training/or it is not intense)
Thu- Tabata sprints*
Fri-. My own run thing*
Sat-. Tabata sprints*
Sun-. Rest

1-week rest before fight.

 

It was the best money I ever spent relating to exercise and conditioning.