I stopped training for the past 4 months due to wrist injury and interning 20 hours/day. I'd appreciate any advice on getting back in shape. Cheers, all!
I suggest that you start by working on your cardio. Best thing to do is to interval training. For your morning roadwork, start off by jogging for the first five minutes, then sprinting for the next five, etc, etc. I remember that last year, when I stopped training for a couple of months and then resumed, my cardio wasn't as good as it used to be. This can be a big hassel when you're sparring and realize that you're running low on gas. After a while, depending on how well you're injury has recovered, you can add more by doing bag work, mit work, sparring etc.
Why start with interval training and sprints? Dependant on how out of shape you are you'd be better with low key stuff , followed by LSD work. Then intervals after that.
I'm coming back after a while off myself, and I've been doing a basic workout. 15 rnds (3min on, 1 min rest) 2 rnds speed bag, random combos 3 rnds double end bag, jabs/right hands & head movement 2 rnds of skipping rope 3 rnds of heavybag, I'm back to basics working on the 1+2, 1+1+2, 1(feint)+2+5=3 1 rnd of slips on the speedbag 2 rnds of defense 2 rnds of whatever I feel like On the days I don't box (I usually do 3 boxing days a week) I try to run at least 2 miles. On Sundays I run at least 4 miles.
im in a similar situation and for the first time im going to do it sensibly! Everytime iv had a break in the past iv jumped back in and just done the same workouts and training iv always done and end up more injured or fatigued! This time its going slowly! this week is going to be all cardio pretty much! next week im going to start putting a little bit of interval in. then i will be mixing it up again but alot less than i used to do. hopefully by weeks 4-5 ill be back to normal and injury free! i hope!
Start by doing what you were doing before, if it's too much, take it a little slower and work your way up.
