what do you think about doing tabata punch out drills for 2 mins, then 1 min rest*3 times, this is so it is very similar to a amateur boxing match fo those who dont know what tabata is-20 sec max intensity exercise, the 10 sec rest *8 times, however i am mimicking a amateur fight what do you think of this for fitness or is there a better way
I didn't comment because I feel like a broken record and fear the forum is going to get aggravated with my "same answers." While I feel that tabatas would improve your conditioning(training the lactate anaerobic energy system), they are very taxing and should be used sparingly, much like threshold training, power intervals, and so forth. However, amateur boxing still relies most heavily on the aerobic energy system(65%) and the anaerobic 35%. The best wayI feel to condition on a heavy bag for an amateur bout if you wanted to use an interval style of punching would be 15 seconds punch outs(maximal intensity) followed by 30-45 seconds of "touching" the bag, or RPE(rate of percieved exertion of 3 or 4 on a 1-10 scale). Train this for 3 minutes, take a minute off, and repeat for maybe 4-5 rounds. By doing this, your heart rate should not raise above anaerobic threshold often, thus keeping your training in the appropriate energy system. However, I think that hitting a bag with different combinations intensely for the rounds 3 x 2 minutes, is simple and great. I do agree with Brown Bomber in that intensity is key, it just needs to be channeled properly. Hope this helps.
how is amateur boxing mostley aerobic, since its mostly 6 mins, they are usually fast paced, so how isnt tabata more effective than what you said
The lactic-anaerobic energy system has about 90 seconds before it depletes. Again, energy expenditure charts for even a very demanding sport such as Muay Thai 3 x 2 minute rounds shows that roughly 65% of the energy used is below anaerobic threshold, or in the aerobic energy system, and 35% is anaerobic. If this doesn't make sense, give the tabatas a try as Mr. Small said. Just don't do them often or for a long duration of your weeks training, as they are very taxing.
Von this may be true but isn't the point of most of our training to enable us to function with the anaerobic system longer during the fight? And amateur boxing has a much higher anaerobic demand than Muay Thai, I can assure you. I forget who it was who said it here, but the fight is won by what you do in the anaerobic parts. So it makes sense to train to be able to go there more often. Hell I've seen guys win fights by just running out there and punching from bell to bell.
Kill something, thanks for your reply. I don't feel that boxing has a higher anything demand than muay thai. The clinch work, use of knees, and the amount of energy it takes to kick far outways the energy it takes to punch. I can't imagine anybody who has fought both saying anything but. The better developed your aerobic system is, the better the anaerobic energy system can replenish and regenerate for lack of a better term. Yes, I have seen guys punch from bell to bell also. However, it is still there aerobic system which is doing the majority of the work. One of the most useful books I've ever read is by Joel Jamieson called Ultimate MMA Conditioning. While it was developed for the sport of MMA in mind, the book can be used whether one competes in boxing, judo, kickboxing, and so forth. I can assure you that it changed everything about the way I look at and understand training and energy systems. It is well worth the money, trust me. In addition, his website www.8weeksout.com is very informative, and they have some folks on there that are very knowledgeable. I certainly have no reason to market the guy, but he is very established and well respected, working in many athletic realms other than combat sports. As always, I don't need to be right. However, get his book or at least ask some questions in the forum before cementing a belief system. Again, Kill Something, thanks for the reply mate. Please no that my intention is in sharing information, not make this one of these silly pissing contests. :good
