I know that Vo2max isn't the be all and end all but it is an excellent indicator of fitness. It's the efficiency of your cardio system and since we are talking about endurance I think it's relevant. Obviously boxers are not going to be performing for the same amount of time as a cyclist. The lactic acid system is most relevant to the needs of a boxer and the equivalent muscle fibres are IIa fibres. Boxing is a strength/speed endurance sport. So I'm just saying that the focus shouldn't be on long slow distance runs. They play a part for recovery sure and have a good effect on mitochondria biogenesis. Doing interval training at a vVo2max of 120% is the ideal way to improve aerobic fitness as that achieves the greatest time at VO2max. That's the training I recommended in the first place. To get the correct distance to run in the 15 seconds you perform an MAS test first. Obviously I can't measure people over the internet so that's why I gave a rough guide. I said if you have excellent endurance then do 100m. I wouldn't expect many people to be able to do it, I sure as hell can't and I'm fitter than most. If someone selects a distance of say 80metres and cannot get to the end of the 32 runs no matter how hard they push themselves then it's likely that they've set it too high for themselves. But it is designed to hurt, you should be struggling and you should get massive benefits in all aspects of your endurance. For only 20 maybe 40 minutes a week. That's bang for your buck! I'm a big fan of efficiency and specificity so that's why I'm suggesting not to spend too much time running. An amateur boxer isn't going to get a whole lot out of doing a 10km run, the way I see it is as a waste of time and energy that could be better spent on doing more important things like shadowboxing, proprioception and technique work (I realise these three things are all worked in together).
Mcguirpa..... Boxers should aim to have the highest VO2 max possible surely, that they don't is to their detrement.
What you should be concentrating on is Latic Threshold Trainihttp://sportsmedicine.about.com/od/anatomyandphysiology/a/LT_training.htmng. That solves the problem.
Now, what if by chance there was something, that when working airobicly 140 bpm you could produce 35% more Lactic than running or Treadmill . Or when working Vo2 max produce 22% less lactic than running or treadmill. Good idea or what .
And I never said it should be, like I said it should be mixed up with some intervals. 5km is not a long slow run, you can seriously work your anaerobic system over that distance. Athletes in general should aim to have the highest VO2 max they possibly can. But VO2 max ISN'T the be all and end all. If it was, betting on sports would suddenly become very easy. What matters is how comfortable you are exerting yourself at that level. That's partly the reason why some middle-long distance running (5-10 km) IS useful for a boxer. It's not just recovery, getting used to the feeling of sustained discomfort is essential. Do you know how tennis players train? The patterns of exertion are very similar to boxers, and they can go for 5 hours. Do you think there's something to learn there?r Anyways, I've got a private session with a fitness coach on Saturday. He claims he's going to destroy me, which wouldn't be hard because my fitness has gone to **** over the last couple of years. But I'm looking forward to the challenge, and that's the real hurdle. It's mainly in your head. I'll post details of what I managed. It'll be good for a laugh.
Is this the machine you were talking about? I remember you've talked about this a few times before. When are the results of the study being released? It sounds amazing and I'd love to know how it works
Back from my beasting session feeling fresh as a daisy right now. Started off with 20 minutes at 9 mph on the treadmill to warm up then: 20 squat, jump, punch with both arms whilst in the air whilst holding 8 kg dumbells 20 each arm single arm overhead press with 7kg dumbell 20 each arm single arm curls with 7kg dumbell Edit: forgot to add 20 kettle pours, with 4 kg dumbell. Hard to explain what these are, never done them before. 20 overhead press with 25 kg barbell 20 curl with 25 kg barbell (only managed 10 as I have skinny little biceps) Another round of the above weights doing as many as possible in 1 minute 10 minutes on the bike doing 20 second sprint, 40 second recovery 50 crunches 50 press ups (could only manage 30 at this point) 80 crunches (could only manage 25) 50 squat kick each leg (hit the wall here and only managed 7 each leg) Punch the bag as fast as possible for 1 minute. I was absolutely ****ed. hit the wall bigtime after the squat kick and punched the bag like a little girl. Then had to go round the corner in the gym and lie down for 5 minutes, my nerves were jangling and I was seriously light headed. The coaches mrs. walks by and says 'you alright, you've gone an awful colour'. And to be fair I felt an awful colour. Got home, had a shower and feel ****ing great now.
