How good is your endurance now? If poor mark out 60metres, if good mark out 80 metres, if it's excellent mark out 100 metres. Get a stopwatch and run from the start and make sure you are at the finish point at 15 seconds. You now have 15 seconds rest. Then go again, you want 16 work intervals and that should bring you up to 8 minutes total time. Rest for 4 minutes. Then do another set of 16 with 15/15 seconds work/rest. Only takes 20 minutes to do and really works you hard if you're doing the correct distance for yourself and making sure you get to the end on every 15 second work period. Works all the energy systems well and is quite relevant to what sort of work you'll be doing when boxing. Only do it twice a week max, it's a tough one.
If your attending the nationals you must be pretty good? If so, ask your trainer what needs to be done. He knows you better other than yourself...especially if he helped you get to where you are.
Doing the 100 meter one on that is professional athlete level. Same with Tabata, it's designed for olympic level athletes. Fact of the matter is you ain't going to improve your endurance by much in two weeks. Long term if you want to improve your endurance mix up some 5-10 km runs (including intervals) with circuits a couple of times a week.
oh well acctually it's the junior championshiips so haha and u're right my trainer knows me the best. tnx every1
In 2 weeks I doubt you can make a differance to "physiological endurance" but I guarentee a long run to test your abilities will give more confidence going into a bout. Lefty that routine is a cr acker. Similar to a less sophisticated one I do at the park.
Sprints, 5K runs, More punching on the Heavy Bag. Sprints on a treadmill. Warm up for about 2 mins at 11kph. Then increase the incline to 5%. Do these with a 30-60 second break, back down to 11kph, in between each sprint but keep the incline up. 30 seconds at 12.8kph at 5% x2 25 seconds at 13.6kph at 8% x2 20 seconds at 14.4kph at 10% x2 15 seconds at 15.2kph at 12% x2 10 seconds at 16kph at 14% You'll be bollixed but it is great for amatuer boxing. It was Andre Wards sprint routine for the Olympics. Do this 3 times per week.
It's designed for any athlete. Also circuits aren't going to help with anything in particular, they are a bit of everything. That's okay for a middle aged man wanting to lose abit of weight but for a serious athlete that's an inefficient way to train. If the guy is an amateur boxer he needs to target the energy systems he'll want to be using the most. As a boxing round is 3 minutes he'll want to be doing alot of lactate tolerance work. The only reason to go on the long runs is to improve his ability to recover from the anaerobic work that he does aswell as working out the lactic acid from his system. If you just did long runs your endurance would be terrible for boxing. Not to mention you'd waste alot of energy and slow yourself down in the long term. Everything has it's place but to improve VO2max you need to spend as long as possible at or close to VO2max. To get there you need high intensity.
I just got this book from the library, [ame]http://www.amazon.com/Big-Book-Endurance-Training-Racing/dp/1616080655[/ame] It seems pretty good. Now he is talking about long distance runners and improving your aerobic base which is probably not what you need for boxing, but what he advocates is a heart rate monitor and running at 180-age and a small correction factor. According to his data / experience / clients since the 1980s doing it this way and running at your max aerobic heart rate will build up the aerobic base/stamina and in time you will be able to go much faster at the same heart rate and its supposed to avoid overtraining problems. I am going to be giving it a try, I am pretty out of shape at the moment compared to 6 months ago.
Sounds like pace/tempo training. That's good, anaerobic threshold training. Should just be a small part of an overall plan to improve aerobic fitness. There are quicker ways to improve your aerobic fitness if you want to limit yourself to just one type of training. Also that is absolutely not true about avoiding overtraining problems. Fairly intense regular aerobic work is going to burn you out if you're not careful. Again, this isn't the sort of endurance that is ideal for a boxer, especially amateur.
Theres a machine being Tested at the moment at a univesity. According to the results which have been intensive, Its a PHd course that is in progress, it seems that the answer has been found. Interestingly,last month I was working with 2 international under 18s in that month there fitness levels printout showed a 16% increase in fitness levels, by using the machine 3 times a week, theres a lot of people getting excited with the results. Lefty will pm you you should find this of intrest :good
Depends how you do your circuits and what you do. Like I said, mix in some intervals. Your point of view depends on where you start from. If he can't do 3 miles at 7 minute mile pace or better then 5 - 10 km runs WILL help him. Tabata is NOT designed for everyone. Most people couldn't get close to doing a Tabata session properly, ditto the program above doing 2 miles at 4 minute mile pace. Which atheletes have the highest VO2 max? Do you know? And aside from that VO2 max is not the be all and end all and You'll obviously google it, but it ain't boxers. So if VO2 is so important why don't boxers train like saaaayyy... alpine skiers, or cyclists. Then they'd be really, really succesful. Right?
