Sprint Training For Amateur Boxing

Depends on how good your conditioning is already, you maybe exhausted after one 'round' of sprints but here's some ideas.

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Sprint the straightaways and jog the curves.

When you complete one lap rest for 1 minute and then go again. Try to do atleast 3 laps, working up to 6. As your improve your fitness level, speed up your jogging along the curves and/or decrease the rest to 45/30 seconds.

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Sprint 50 yards then jog 50 yards as many times as you can for three minutes (well that's what I do because I'm open class, if you are a novice you can do 2 minutes if you want)

As you improve, switch to sprinting 75 yards and jogging 25, speed up your jogging and/or reduce the rest time.

This can be done around the track, but it's easier if you use a football field especially when you switch to 75 yard sprints it gets hard to figure out how far that is around a track.

Do atleast 3 rounds to start out, then work up to 6.
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Sprint 100 yards, then jog BACKWARDS back to the start and then sprint again. Do it 10 times.

This is something my coach said Ali used to do which helped him be able to fight while moving backwards. We jog backwards while throwing punches. You'll look like a fool and probably screw it up at first. I don't know if it actually helps you with being able to fight while moving backwards because I'm a straight forward pressure fighter but it makes sense, and even if it doesn't help your boxing skill its more challenging then regular jogging so it's good for cardio.

 

Those ones were shown to me by my coaches, these ones I found somewhere online.

I'm gonna try these out sometime this week now that the weather has improved and the tracks/grass isn't all mud. This is pretty advanced, atleast if you're gonna do as many times as it says to, maybe have to start with 3 or 4.

12 burpees
Sprint 100 meters
10 Plyometric pushups
Jog back to the starting line

Repeat 6-10 times

Plyometric pushups are when you go down and then push up as hard as you can so that your hands come off the ground (you can do a clap under your chest if you want). Do as many as you can like this and then switch to regular pushups when they get too hard.
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Sequence #1
10 burpees
50 meter sprint
10 plyometric push-ups (go down like a normal pushup, when you get to the bottom, explode up so your hands come off the ground)
rest for 15 seconds

Sequence #2
15 diamond push-ups
50 meter sprint
10 knee tucks (jump off the ground and bring your knees up towards your stomach)
rest for 15 seconds

Do each sequence 5 times, alternating between sequences (S1, S2, S1, S2 etc) so 10 sequences total.

 

One more thing, don't do these every day or you will wear yourself out, especially if you are doing these in the morning and then going to the gym each night.

Alternate one of those routines and then the next day just do a normal jog.

Here's what I'm gonna be starting up.

Monday: sprints
Tuesday: jog 5 miles
Wednesday: sprints
Thursday: jog 5 miles
Friday: rest
Saturday hard sprints (one of the last two routines I posted)
Sunday rest

 

Sprint 100M, 10 push-ups. Repeat 10 times, no rest.

 

Short sprints will be best for you since a flurry is usually pretty short and for footwork you dont need top speed just acceleration. Sprint 25m, rest for 3-5 seconds, sprint 25m, rest, etc for full rounds or instead of resting you could strafe or run backwards to the start.

 

Tabata sprints... have fun...

 

Ohhhhh. Now that's just a *******. :dead

 

:scaredas:

 

What about kickboxing? Same routine should work, no?

 

Hill sprints.

If you can do more than 6 without puking you're doing it wrong.

There is no exercise I can recommend more, except maybe sparring.

 

try skipping rope...

 

tried this, KILLER!

 

I did some sprints today with the focus on conditioning

After hitting the heavy bag for a while took it down

It was in a little fitness studio maybe 25meters in length.

sprint to end of room and back , pick up bag shoulder it run to the end of the room switch shoulders run back, back to sprints

did for time 3 mins, 1 min rest, 2 mins, 30 seconds rest, 1 minute

Not sprinting but still part of the workout 3 mins just shouldering the bag and putting it back down alternating the shoulder each rep

Sprint 50 meters jog back to the start repeated 20 times

that was the "sprint" portion of the work out for today

 

or 10 burpees instead