Is "Roadwork" in boxing overrated?

Exactly.

As stated in my earlier post, though - running can be over-emphasized by some zealous coaches who may be ignoring other methods, like swimming in particular - that ideally should complement, not replace running. :deal

 

Overall running is the simplest and most generally effective exercise for general cardiovascular conditioning.


The reason I said its overrated is not because its a worthless thing to do, but because its highly misunderstood in its effectiveness. Too many fans, as many people in this thread have demonstrated, believe that the longer the distance, the better the conditioning. Thats not true at all.

The terrain, intensity, elevation, and duration at which you run are what matters.


Running can be very hard on the joints, and running really shouldnt be done on a surface like concrete. Its terrible on the knees, ankles, feet.

For a boxer though, sparring is the most effective form of conditioning he can do. Lots and lots and lots of sparring

 

100% correct as usual:good:good

 

MJ, would love your take on the efficacy of swimming as a supplemental conditioning tool.

 

Swimming is highly effective for conditioning. Its something I would recommend most any boxer try provided they have access to a swimming pool and proper coach.


The reason its so excellent is its versatility. You can swim long distance laps for aerobic conditioning, you can do short laps for anaerobic.

Its develops the endurance in the arms, specifically the shoulder girl and rotator cuff. A boxer needs to keep his hands up, and when the shoulders get tired, the arms drop. Swimming can definitely benefit that.

Its great for core strength, and all the muscles of the back. Core is the powerhouse of the body, especially if you are throwing punches.

Depending on the program design, you can also use it to develop stamina, power, or even flexibility.

Because swimming requires motor efficiency and mandates a strong core, it could be used to great effect for bulky athletes that are looking to develop more synergystic use of their muscles and strength.

Ive used swimming for gymnasts that were transitioning into ballet. They developed much greater range of motion and it streamlined their musculature.


For taller and heavier athletes especially, as they age, doing high impact activities is going to be degradatory on their joints. Swimming can be used in place of running for cardio fitness.


The one thing that must be noted about swimming is that because its low impact, it wont develop the neuromuscular conditioning required for fast footwork and jumping explosivity.

For that, from the perspective of training a boxer, I would simply make sure they do plenty of skipping/jump roping. One leg, two legs, hopping, high knees, all of that


Skipping is another exercise that is terribly underrated. Boxers have used it for years to great effect, yet the general public still see's it as a youth activity.

 

it probably depends on the individual... floyd might not need to do 12 miles a day when clottey probably does

 

No boxer "needs" to run 12 miles a day. Running 8+ miles will not automatically improve your conditioning in the ring. Distance=Superior conditioning is a huge fallacy.

 

I can attest to this tip in spades, MJ, after pounding New York streets --10 miles-a-day, six-days-a-week -- training for the first New York Marathon.

It cost me dearly years later, with a torn meniscus, and I had to stop running completely.

 

john did you ever recover? i had a similar problem.

 

Im sorry to hear that John.

I wish runners were more aware of this. I always try to share this with my athletes that Ive worked with, and so many are initially dismissive.

You get into your mid 30s, after running on concrete and city streets for so long, you will rethink your supposed invincibility.

It kills me to see high school track teams running on city streets, miles and miles. And the kids wonder why they constantly get shin splints and have plantar fasciitis :-(

 

I know why the pavement-runners favor it, MJ. it's smoother -- less likely to twist an ankle stepping in a gopher hole or on exposed tree roots...but the day of reckoning eventually comes.

 

:good

 

Exactly. Quote from Paul Williams in his British Boxing News Interview. See their website for more.


Training routine: I spar around 50-60 rounds for a fight, and do a lot of roadwork. I feel roadwork is very important. I run a good five miles a day. I don’t lift weights. I’m in the gym every day.

 

Right.
10+ daily --- not a good idea.
Once in a while long runs are good.
Mix it up --- sprinting intervals, hills and long runs.

 

There you go. That is a perfectly suitable distance right there.


Not 10 or 12 or 14