Elite boxers run long distance. Why?

Anerobic in any of those disciplines is possible but if your going anerobic in sparring on purpose, your going to need very considerate sparring partners. I'd say pad work is higher intensity then most things you do as part of your boxing training. Fact is running appears to be the easiest way to nail it. You also need to think about muscle contraction types. Type 1 or type 2a or b.... There is a lot more to this training lark then just saying hit that bad or hit this pad.

I'm trying to learn it all and make it relevant to boxing but its tough.

 

Go through hell my friend :yep

 

Thats a good post Murphy, no least because of the final paragraph.

The first part though I would not recommend for a boxer. If you do your intervals properly then try and learn a new skill in boxing during the same session your muscles are going to be too fatigued to efficiently complete any new movements. Also your putting your joints under tremendous strain.

200 metres is also too far to tap into your CP system.. I'd say 30-60 metres max for that system. Its all trial and experiment I suppose but I have my lads doing a certain type of sprinting at the conclusion of each session and the improvements in their fitness is frightening.

 

I lost Jeff, stopped in the second round, I got caught by too many heavy shots and covered up at times not throwing enough back. I wern't really hurt and it was a close fight mostly, my coach said it was a tremendous effort, I just had my left hand too low and got carried away with getting involved in a war. I felt like I could've came on stronger with my fitness in the last round if given the chance.
Leading up to the fight my coach said I was fit and that's the main thing, I felt it too but always looking to improve. I've been good at long distance running for a couple of years now, I do 8-10 miles at a time but at this new gym I could see my conditioning was way off the more experienced lads so I did a lot less distance and more fartlek, 2-3 miles sprinting say to next lampost, up hills etc and got much fitter. I still often lag way behind on the circuits though but I think I'll get there, I weakened myself for my fight and need to build it back up. I just did about 10 miles today to start getting back down to the weight I was, I don't drink but tend to binge on chocolate and crap, none of that for now! I don't drink either.
So I was pleased with how much my fitness improved from the fartlek but I'm interested in these sprint routines, I'm thinking like 10-20 sets of 10-20 seconds with 1 minute intervals? And maybe do some long distance on weekends, I enjoy it and it keeps my weight down. Thanks for the reply Jeff, really appreciated. I don't expect you to give the advice for free!

 

Ah thats a shitter. You've got to start somewhere though so don't worry. Sounds to me like your problems were of the technical variety. Your taking a realistic approach to your training which is good. 10-20 sets of 20 seconds with one minute intervals, is likely to take a quite a while but will definately increase your explosiveness when running.

Try this one. Mark out 15 metres. Sprint from one end to the other 20 times. It should take you approximately a minute. If you exceeed a minute stop, if you finish before the minute continue until the minute has finished. Have a minute rest, then go again. Do this three times.

The effort should be maximal but the distance means that you will be unable to get into full stride. You will be rapidly changing direction which is good for your agility.

At the conclusion of the sprints your lungs should be burning (lack of capilirisation; which was why I struggled in some of my fights unbenownst to me), you should have tunmnel vision and you should feel a little sick. As your body recovers it will release hormones which will increase the capilirisation of the alveoli in your lungs and the muscles you used while running.

If someone had of told me this when I was a young kid i'd have been a world champion. Or at least a top domestic contender.

Modify the 'circuit' by shortening the rest period or increasing the work time... Don't increase it to much and always aim for mazimal effort.

 

that's great Jeff, sounds mad. The most out of breath I managed to get whilst training for my fight was about 2 weeks before we did some sprint races at the gym, it was like doing 4x200 metre races, I beat the guys around my level. I thought I pushed myself to the max on my own but it's definitely different when it gets competitive.
Yeah my problems were definitely technical and in a way I'm glad I lost as a win wouldve papered over the cracks, now I've gone back to trying to master the basics. I really enjoyed the whole experience which is the main thing, wern't too nervous and can't wait for next time in Jan hopefully!

 

I heard it helps their breathing during round breaks

 

I got in great shape this year doing 10 weeks of boxing training in everything except for sparring shape. Even at my best shape I'd be gassed after a round though I could run 4 miles come in the gym and do intense heavybag work and be fine. I'm not sure why I could do everything else without getting gassed but sparring. When I come back to the gym next month(I just go box when I'm at college because of location and money issues at home) I think I'll take me some vitamins or something like that to supplement me better. I'll have 13 weeks to train then until May and since I went through all the hard stuff this year all I need is to get in fighting shape and I can get around 3-5 fights(maybe more, who knows, I work a weekend job so once a month seems feasible), there's some things I need to work on but after six weeks I think I should be ready for my first amateur fight. I was supposed to have my first amateur fight this month but I couldn't get matched up which makes me think there's probably not a lot of novices in my area fighting between Welterweight and Middleweight(about 156 basically) like me so the Golden Gloves might be my only guaranteed fight next year. There's plenty of smokers but I see how they work from firsthand experience in not getting matched up.

 

i was simplifying a complicated question. im saying the opposite:

the assumption is that distance isnt needed to be run, because boxers need short bursts, not endurance.

boxing is an explosive sport. boxing is a sport of strength. boxing is a mental sport. boxing is a tough sport. boxing is an endurance sport. etc....

 

Well done for not reading through the thread. atsch

 

Okay, here is my routine and the why.

5-6 miles running a day using speedplay.

The why: aerobic base to build my Anaerobic foundation on. It keeps my weight in check. Lowers my heart rate so my body can deal with the fluctuations the anticipation of a fight and unexpected circumstances in the ring might bring.

Combined with interval work on my fluid bike trainer, I feel like teflon, where everything slides off me.


Strength training: yes, I use weights. All things being equal, the stronger fighter always wins.


The meat of it involves high intensity interval training with a 70lb kettlebell, 12 minutes straight of tabata intervals on the heavy bag and burpees to add variety. Most of your power comes from your hips and legs and adding explosiveness adds to power (speed and strength)


Jeff Thomas knows his stuff and so does virus and Mr Small. Don't agree? Go become a champ or go train one before you piggyback routines from way back when.


And yes, I do fight and I'm pretty good at it.

 

After a lot of Testing, the best way to get fit is lying on your Back. Astounding but it works, how could that be. :good

 

Oh this is a great Thread :hi:

 

I,m looking forward to seeing this.:deal

 

Well, this is interesting, there is a big difference in amaetur vs pros. But for me I usually do around 5 miles and put in sprints and fartlek in that distance. It has always worked for me. Also don´t forget to do the anaerobic training sportspecific, like bagwork etc,etc.
I think that the best way is to try both and see what gives you the best result. In the end that is what really matters. We are all different.
For me swimming never gave anything, running did.
All the best
The Predator