In the USA bouts are 3x3 min rounds. the judges looking for being aggressive. I want to be able to throw 100 punches a round. how do I build the cardio to do this. how many miles and what pace should a amateur boxer run. Would Sprint training be more effective for the Ams?
I’d recommend doing a range of training from longer slower runs to sprints. Some Interval training would also be helpful an example might be 2 x 800m runs, 2x400m and 4x100m sprints. I’d also recommend doing bag work and strength training to build muscular endurance, lower weights/higher reps. Timed rounds, if you box for 3 min rounds do 3 min rounds on the bag. Hope this helps!
I don't think you should worry about pace. Jogging is about making you fitter - so do it for 20 -40 minutes at a pace where you are puffing but able to hold a conversation. If you can't, slow down /rest, if its too easy either up the pace or the distance between your intervals. The idea is to get your "body" more efficient at using aerobic exercise. Sprint intervals are a good way to train your "body" to use anaerobic exercise. They should be done when you are fully recovered. So recover fully between intervals- this could be as much as 30 seconds to 3 or 4 minutes. Make sure you go 100%. If you can't, you haven't recovered enough. The downside to just running is that you're not training the primary muscles you're going to use. So make sure you apply the same to principles above to punching the bag. Lastly fighting is hard because you have to use your brain. So do basic combo drills over and over and over and over again so you bypass your brain. Also spar (covid dependant at the moment). It doesn't have to be hard. But you will start to recognise patterns in your opponent that later you won't have to think about. It will also get rid of the fear of being punched which drains energy like nothing else.
