Building stamina

Twice a week isn't going to do, you should be going to the gym at least 4-5 times a week. The guy is correct about sprints, look up HIIT on google. Check out this guys articles as well, http://www.rosstraining.com/articles.html

 

I'm doing 5 rounds of 2 minutes at full speed on the treadmill,2x running 6km every other day.try it and see how I will do in combat.

 

Simple as it sounds, train harder.

 

Train harder. Sprints and long distance, Both. Try and run more than twice a week if you want to not be slogged at the end of a sparring session.

 

thanks for the comment.

 

aim to run 4 times

aim to go to gym 4 times

remember u can run in the gym too if theres a treadmill

 

I would cut out the running so much and maybe mix it up a little bit with more bag work, skipping sessions, stair master, bicycling, etc.

 

u need a base before you start sprinting.

 

You can't just do 40 sit-ups and press-ups each morning. You need a set workout routine. There are plenty of exercises you can do to build a good foundation: Press-ups, dips, squats, sit-ups, leg raises, calf raises etc. You only need bodyweight for these exercises, start out easy and build the reps up gradually. Traning like this three times a week, working hard should give you good results.

 

Generally, Sprint for more intensity, Long runs for more longevity.

Yeah your aerobic is your fuel tank, where the anaerobic is the amount of revs in your engine....mechanically speaking. :yep

 

After a significant amount of time is put into building your aerobic base through Long distance runs 4-5 times a week you can diversify your training more and incorporate higher intensity methods e.g. HIIT
HIIT doesnt just have to be assumed as sprints you can also apply this to bag workouts (jab drills?)

 

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I am merely speaking from experience and thats how it feels in practical laymans terms. I hope it did not come across an academic statement. Good little piece of info in your reply.

And like how you and Brown Bomber both said, having a base to work off is important before you try working on the anaerobic threshold.