Sprint routines

Don't worry about the whole HIIT thing, unless you're well trained already.

Doing lamposts will do you just fine. Alternatively do laps of a football pitch, start off sprinting the width and jogging length. then as you get fitter you can do vice versa.

 

Lamposts aren't long enough for me... If your training for boxing look for a 400-800m dash. Anything less then 50m is far more explosive and dipping into a pretty untrainable energy system. Unless your sprint- jogging for quite a distance in which case I don't think you'll get a great deal out of taking your heart rate up and down a few beats.

Let the debate begin.... ha ha

 

I'll usually warm up first by doing a mile or so of jogging followed by stretching the old legs a bit.

Then I'll usually sprint between pre determined 'landmarks' on my route, some are a bit longer than others, so my sprints can range from around 10-15 seconds, between sprints I'll walk to the next landmark, if Im feeling really gassed I'll walk real slow or even stop sometimes as the landmarks are pretty close together. I usually do about 2 and a half miles of sprint intervals.

When I get back in, if I have any energy left I'll do some stair sprints (I live on the 8th floor) but Im usually spent by then.

 

Alternatively, you can run a hilly route and sprint the hills.

I used to run for 30 minutes in soccer practices, jogging 2 laps/sprinting one lap (eventually progressed to run a lap/sprint a lap). It was extremely useful for that particular sport, but for boxing you want shorter rest/shorter bursts.

Problem is you can't do it every day. So I'd take two days a week, go to a track, and do a workout focusing on sprints from 100-400m with jogging or walking as rest.

You can incorporate your lamp post sprinting routine into your recovery runs just to keep your mind occupied.

 

For those of you knowledgeable about HIIT, if I were to do it 2-3 days a week, would it be more beneficial to do it on strength training days or on cardio days (since I would rather have it be an additional workout as opposed to replacing anything)?

 

What training effects are you hoping to get from sprints? Faster top speed, lactate tolerance....?

 

When I was playing basketball, we did suicides. Just start somewhere and mark off 15 ft from your starting point, then 20 ft, then 20 ft from that, and then 15 again. ( On a basketball court, FT line, HC line, FT line, opposite baseline). Sprint to each mark and back. When I was in basketball shape I could do it in 28 seconds at my fastest, then rest for 30 sec, do it again. Try for 5 times.

 

Come on, why would anyone make this a debate about running on drugs vs sprints?

 

[ame]http://www.youtube.com/watch?v=tDTZLH0iGTg[/ame]

 

Blimey, all that and you're coming on the Eastside boxing training forum for advice. You can't blame me for mistaking you for a complete noob to this training lark.

Your best bet would be to ask someone you train with, who knows what your current capabilities and limits are. Otherwise we're all just pissing in the wind.