Hi all. Will be competing as an amatuer novice this coming season and wanted some advice about sprints. Just wanted to know what you think would be a good session for an amatuer boxer. Would want to do it twice per week with two 3 and half mile runs also per week. I havent got a clue to be honest, was gonna try to start: 1 x 400m 3 x 200m 4 x 100m But dont know if this is productive/to much/to little etc. Also was speaking about this with a work mate who plays quite high level rugby and he said that he would make the distances a lot shorter and concentrate on being expolsive for shorter periods a higher number of times? Any advice would be appreciated. Thanks
One of the more experienced guys here was talking about how you might want the work:rest ratio to be close to what you'd experience in the boxing ring. If you had a mate to train with 30 second sprints 15 seconds walk for a number of sets would be fairly brutal and all you'd need was a stopwatch. When I first started sprinting I used to do 50 yard sprint 10 push ups jog back X 5 and that was brutal after 3 sets. To be fair I wasn't in shape but that was pretty good. Also sprints with a partner is much better especially if there is a sense of competitiveness.
One of the stickies here suggests trying I think it is 25m walk back, 50m walk back, 100m, walk back, 200m walk back, 400m walk back and then work back down if you can. That would be a good place to start imo