Anaerobic Training & Roadwork

No problem JabCross,

Here is what I've got:

Would this sort of interval running work my anaerobic or aerobic fitness?
It would work the aerobic system. The anaerobic energy system has very little capacity to improve.

What are some good roadwork exercises to improve my anaerobic fitness? Hill sprints, intervals. NOTHING over 12-15 seconds. You must do these all out.


How often should I integrate anaerobic conditioning into my roadwork?
Hill sprints, intervals(full intensity) of 10-12 seconds with complete recovery, heart rate under 120bpm. Maybe 10-15 intervals.

Please know that I mean this in no way to be disrespectful as it is difficult to decipher through an internet post. In saying that, after reading your thread, I think you may not have a full understanding of what are the differences and capacities of these two systems.

I wrote a long thread called aerobic energy system. Type it into this search engine. I tried to write it as "user friendly" as possible. It should hopefully help you to have a better understanding on your questions.

 

2-3 min intervals with 2-3 min rests are great for working lactate acid threshold and does a decent job of working vo2 max.

theres a method where you do 15 second sprints with 15 second recovery over and over for about 4 mins? that isnt as good for lactate acid threshold (as the above method) but is much better for improving vo2 max.

im not very familar with this method as far as if 4 mins? is the correct time you want to be doing them as well im not sure how long you would want to rest between the 4 min sets. perhaps some one else can give you better information on this method.

basically with the 2-3 min intervals your reaching your vo2 max by the end of the 3 mins, and with the 15/15 for 4 mins? you get your oxygen consumption up then rest then get it up even higher then rest then get it up even higher then rest then even higher then rest so by the time youve done a few (4-6?) 15/15's your also hitting your vo2 max.

1 min intervals are not needed in case you ever consider doing them.

if your an amateur id recommend the LSD 1-2 times a week with the rest of your non boxing specific training coming from the interval stuff above.

if your a pro id reccomend the lsd 3-4 times a week with interval training 1-2 times a week. as a pro your going to be doing alot of 3 min rounds with 1 min rests that will more then supplement the extra interval training you would have done as an amateur.

 

JabCross, you're welcome. Don't aim for a certain distance, just 100% intensity. The heart rate should not raise above anaerobic threshold IF you have decent cardiovascular conditioning and you are lowering heart rate to specific bpm in between each interval.

The 2 minute intervals would be fine, there are many other methods you can use. I would recommend the LSD until your resting heart rate is in the mid to low 50s. Then, go into some of the interval work.

 

You can sprint for 2 mins...?

 

Hey vonLPC, do you mind finding that post and giving a link? i searched the forum and scanned through 5pages of "aerobic energy systems" and did not see the post you're talking about. i did find a couple other times you referenced it. i would like the opportunity to read it before i post my (possibly outdated) opinions/suggestions. i'm always up to learn new things and appreciate the opportunity to grow.

thanks!

 

This is what I was thinking.

 

BoxinScience USA,

It is the very first thread if you simply type "aerobic energy system" into this search engine. I think this is the link:

http://www.eastsideboxing.com/forum/showthread.php?t=271287

Yeah, nobody can sprint for 2 minutes. 80% or 8 on RPE for a 2 minute "sprint."

 

this is the information i've been using for about 15 years. it doesn't really contradict anything previously mentioned. but hopefully compliments it. if any of you have any data that conflicts with this, please send me the link. i'd appreciate hearing/learning more. thanks.

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That is right Boxin Science, although Lactic acid is not what they once thought it was, which was a byproduct. That is the only thing that is off. Unfortunately, many do not know how to put that information into context when developing a program.

 

To double down, drink a teaspoon of baking soda with as much water as it takes to go down before a workout. Warning, it is BRUTAL (tasting), but if you are going to put in work? It will help you take your workout to the next level. Start slowly working up your tolerance, taste and stomach.

Also try to cut back on any and all sodium if possible and pound water afterward.

 

Hmm, never heard about this before. What exactly is the purpose?

Well this I wouldn't recommend, as I mentioned in that other guys thread last month that low sodium/high water lead to muscle breakdown and leakage for me.

edit: oops, unless you meant cut back on sodium if you're gonna take the baking soda.