Aerobic Energy System

Id just like to add that your boxing training also counts as training for the energy systems so if you ran or conditioned 3 times a week and boxed 4 times a week then that adds up to training your systems 7 times a week. Its not just the dedicated (aerobic/anaerobic) sessions that are counted.

 

Amazing article, cheers for this.. might have to read it again so i understand it all.

So your saying:
low intensity aerobic training 3 times a week
and
high intensity, anaerobic threshold/muscle fibre training 3 times a week?


edit - didnt read the above post my bad

 

very, very nice post.

What would be the 'ideal' training split? Could you train 3 days aerobic and 3 days interval style/strength training. For 6 days a week with 1 rest.

 

I think after reading your post, my main weakness is the muscle fiber type training. I know when I am sparring, my shoulders always fatigue before my lungs or legs do. I use a regular guard, and I dont carry it high when out of range... but after 3-4 rounds, the fatigue always sets in. Same with bag work...

 

Sounds like no muscle endurance?

Might be miles out though....

 

^ I know that's it. I have improved lot, but I feel I have hit a plateau. I do things like bag work with weighted gloves, med ball throws, even shadowboxing with light dumbells... It's frusterating since my legs and lungs usually feel fine.

 

Decent general guide to what's what for a beginner but I totally disagree with the training ideas. The emphasis on LSD is a waste of time. Once a week should be sufficient. Interval training shouldn't just be employed the way you prescribed. Interval training can be used to improve any of the energy systems. Lactate tolerance and Lactate threshold training should be focused on for a boxer. Interval training can improve the anaerobic and aerobic systems at the same time regardless of training experience. Focusing on training different muscle fibres specifically is ridiculous, if you follow a well rounded training program and focus on your sport you're training the muscle fibres you want. Remember that most people here are amateur boxers, the advice you are giving for some things is very specific and in my opinion not the optimal way to train. People are put together differently so people get different results from different things but everybody just wants to be told exactly what to do. It doesn't work like that, people need to understand some basic principles and experiment with themselves.

 

Thanks for taking the time to clear that up. Still I maintain that focusing on training different muscle fibre types is a waste of time, it's a genetic thing that is altered a bit by how you train. There's no point in doing it because it happens as a result of your training. You train for your sport and your body will adapt to what you need for your sport. It's a waste of time even thinking about fibre types in my opinion, if you have a holistic approach towards training and the majority of your training is at a similar intensity and volume as what your sport involves then you have no worries.
The only benefit I can think of exclusively from LSD training is for recovery purposes from more intense exercise. LSD has an effect on mitochondria biogenesis but not on stroke volume or VO2max. In my opinion you are going to get alot more value for your time by focusing on interval training for the aerobic system, you are going to get more positive physiological adaptions in far less time.

 

Von/ Lefty,

As always guys just slightly too scientific for me two skim read but from personal experience in the ring, I have to go with Lefty on this. I used to do loads of fairly high intensity runs 45 mins to an hour plus. But if you look at my fights I was taking a runners body into the ring with me.

I've trained the way I train now to high intensity, short duration stuff and the difference is unbelievable. I feel no where near as fatigued as I used toduring rounds and I'm able to punch harder, stronger and quicker.

It wasn't even Long Slow work.... it was long quick - but no matter what your only going to be able to generate so much intensity over that king of duration.

Everything I do now is based around intensity and my body has adapted as such- to a point where i'm having to double wrap my hands etc,

My theory, and it could be wrong... is that when i'm warming up, practising skills or movement i'm working aerobically (almost lsd) but in a way very specific to boxing. Every session I do I include at least 3 flat out- killer rounds (I'll add more as I work towards my target date) this way i'm hitting the energy systems I need to use when i'm fighting.

All that LSD work is largely unessasary as you do all that when your warming up or practising skills. I've taken running largely out of my programme now... I do sprints up to 400m and thats it and I've not suffered at all.

 

It's not that VonPLC is wrong about anything, it's just debatable about what is the optimal way to train. There is no one size fits all training prescription, that's the art, working out what is best for the individual. Good to have someone who knows what they are talking about around to discuss things :good

 

Yeah that's pretty much how I look at the optimal way for a boxer to train. I reckon a LSD run on a day off can be a great thing for relaxing your mind and giving your body a 'flush out' if you know what I mean.