so i was asked just as i was leaving the gym on friday if wanted to fight on our first home show, i said yes. im in good shape (maybe 2-3lbs over the light weterweight limit) and pretty fit, but for this month i want to increase my fitness dramatically because obviously i want to win! i usually run 2-3miles when im not in the gym and occasionaly on the weekend run 5-6miles with plenty of hills. so i would say my aerobic base is good. when i spar with more experienced guys i get tired abit faster due to them making me miss, and them landing more punches putting me out of rythm when sparring with guys with similar experience i can for quite a while. anyway what exercises can i do to really get me fighting fit in a month, like a sprint program or something?
You can try these running/sprint programs I usually do: 17 sec sprint / 13 sec easy jog x 20 times --- 2 min fast paced run x 10 times with 1 min break between each run --- 15 sec easy jog / 15 sec good pace / 15 sec fast / 15 sec sprint x 3 times - repeat 3 times with 1 min break between each set A good program I do for the heavy bag: 1,5 min bag / 30 sec sprint 1 min bag / 1 min sprint 30 sec bag / 1,5 min sprint Repeat 3 times with 1 min break in between. If you don't get fit following these programs, you'll never get fit. Hehe.