Sprints vs 4 mile steady runs

Sprints should take up the vast majority of your running, amateur or pro.

 

You'll need both as an amateur boxer.

 

For me, steady runs are only good for keeping weight in check, by burning calories.
Not much else.

Sprints hands down. Not just one at a time - several. Followed by a short interval of slow/steady to catch your breath/recover before the next burst.

 

Sorry to break it to you, but you're quite wrong Speechless. Steady runs are needed to develop/build aerobic capacity which in turn (among other things) actually enhances sprints by increasing your lactic-acid buffer, letting you recover faster.
One can be as fast and explosive as hell, if you got no aerobic capacity you'll be finished after one round of high intensity boxing. Plus, with no solid foundation foundation you're muscled will be more vulnerable to injury.
This is basic physiology of sport and exercise and applies to every human being.
I recommend reading Matveev or Bompa if you want to know more

[url]http://sph.sagepub.com/content/2/2/101/F2.large.jpg[/url]

 

Both aerobic and anaerobic training is necessary imo, and both can be done with or without running.

 

Need a good aerobic base 1st.

 

I appreciate the difference of opinion here.
I just don't know how one would train for anaerobic conditioning, without the benefit of aerobic conditioning. Unless you just did ONE all-out sprint, and called it a day. But who would do that?

I'm talking about multiple sprints, with a slow jog in between to catch up/recover. Wouldn't this touch on both? And isn't this more beneficial than jogging at a relaxed pace for twice the distance?

 

It doesn't touch on both because if you sprint your body shifts from the aerobic system to the anaerobic system.
If you're keen on increasing your lactic acid buffer I suggest try running 400 meter intervals. After (not directly after but a day later or so) a session like this you'll actually need to jog to recover (getting rid of the lactic acid).

Here's a nice running programme (it's for 10km, a tad long for amateur boxing but I'm sure you can find a similar one for 5km):
[url]http://www.runnersworld.co.za/wp-content/uploads/sites/4/2011/01/10km-Advanced.jpg[/url]

 

atsch

 

I took my last white collar match on 2.5 weeks notice and had not been doing any roadwork prior to that, neither sprints nor long distance. Since boxing training is pretty much HIIT, I decided to do a few long distance runs in the short time I had left (3-6 miles, averaging about 9.5 min per mile). On fight day, I went all out in the opening minute of the 1st round trying to get a TKO but quickly ran out of gas. I spent the remainder of the round on defense, trying to catch my breath and countering when I could. I felt okay at the start of the 2nd round, but soon enough I was out of breath again and only doing defense/counters. I'm wondering what I can/should do to prevent this from happening again. Granted, I don't think I'll ever go all out and blow my load again (at least I hope not), but based on that situation, what would you recommend? Equal amount of sprints/long distance? More of one than the other?

 

More time in the gym, you need to learn to pace yourself and how to relax in the ring... You could be in the best shape in the world and if you went out there and "blew your load" you would still be tired...

 

I think running 3-4 miles at an easy pace every once in a while is great, especially for getting rid of soreness. Doing this a lot increases your ability to recover between rounds, ime. I was never big into sprints, but did a lot of 3 mile running as a kid and I've always been really good as far as recovering between rounds, keeping my heartrate low, etc.

You need to do sprints for boxing too though, because you need to be able to really put the peddle down, repeatedly.

 

Why would you need to develop slow oxygen kinetics for a sport like boxing? I can't believe that people still repeat that nonsense about having an 'aerobic base'. You build speed then you build the capacity. Or just practice being weak and slow for a long time, whatever.

 

Complete nonsense and I have no idea why you posted a link to a periodisation chart. Are you trolling or just dumb?