Hi, My name is Drew, recently started boxing (at 31), and find that my stamina is dismal, when skipping, my legs start giving out at 1m30 and need to take 2 or 3 short breaks trying to hit 3 minutes. Whats the best way to increase my stamina (for skipping and in general). My Current regime looks something like the following: Monday: Tennis Around 1 hr Wednesday: Boxing Usually 45 mins of heavy HIIT style training, picking up tractor tyres, bag work, lots of squats, skipping and short sprints. Possibly first spar next week (With girlfriend which feels weird) Sunday: A home replica of boxing workout. In between we do occasional sprints and mess around, is there anything I can add or take away to improve my conditioning. Worried about over/under training. Thanks in advance for any advice, PS I am also flat footed and heavy on my feet, its improved somewhat with tennis
Apologies in advance if this kind of question has been asked a million times, new to forum and should have searched more.
Ah and if anyone has good links to footwork practice / shadowboxing. I feel like a brick. I am sure my coach will ramp me up but I would like to practice in my spare time.
Get fit, and perhaps hold my own against some hobby boxers. I am willing to put stacks of work in, really enjoying myself so far. Metabolic rate.... decent Weight: 75.5 kgs and dropping (down 6 kgs since new years), bf% is sitting around 20% Height 5'6 Typical endomorph, if you buy into that, big shoulders, wide chest.
The reason your stamina is bad is because you're out of shape. Get down to 70.3 kg and 10% bodyfat. Cardio is going to be your friend. Do whatever running you can but keep challenging yourself. Losing weight comes down to diet. You already know what is considered healthy food and what is not. Main thing is to not starve yourself but also don't eat too much. What does your diet look like right now?
Thanks, for the advice, yeah I have noticed how out of shape I am when attempting some of the calisthenics, my diet is on point, 3 meals a day, each usually has a protein, carb and a little fat (pescatarian). Zero snacking and only drink water/coffee Cardio is definitely the weak point, I start breathing heavily after jogging 500 meters. I've tried implementing intermittent jogging and sprinting. Also left shoulder was cramping after 6 minutes tapping on the bag (two 3 minute rounds)
Don't worry about macros. Just eat heathy. Physical fitness takes time. Add some weightlifting to your routine. I recommend starting strength if you can get your hands on a pdf of the book.
Improving stamina is a journey. I would recommend running three times per week (if you can, it can be a little demanding for some people on the joints). One sprint session, one longer run (40-60 mins) and one 5K interval run. Also, try mixing two strength and conditioning sessions in each week (Olympic lifts, and a pure endurance/explosive session which includes medicine balls, battle ropes, kettlebells etc). But most importantly, you get better at boxing by actually boxing. Make sure you push yourself on each round on the bag, in sparring, with your shadow boxing. Also, the more you relax, the longer you'll be able to last in your rounds. Don't do too much too soon. You'll just end up burning yourself out. Enjoy the journey
Heres something, been going down the same path myself, for the last 40 years. Hope it Helps. This content is protected
When do you actually, you know, box? There is a whole list of things you doing and the only thing remotely boxing related is "bag work."
Well... good to hear that you´re setting goals and looking for advice gives you some great input. All i can add is that if you for some reason have a hard time running, use stationary equipment til you´re up to speed. My favourite hate object is the Air Assault bike and i do intervals every other day. If u find one it´ll get your heart pounding and lactic acid dripping of ya. But... put some work in to reach a decent base first. Not more than a coupla months. Then.... interval-time! Please share your "do´s n dont´s" in your own perspective when you´re where u want to be!! Best of luck!
I found running to be completely irrelevant to boxing fitness. Do different intervals on a heavy bag or on the pads if you want to get fit for boxing. Run if you want to get your weight down and have little energy for anything else, but if you want to get fit for boxing do boxing conditioning. Funny that.
