how to build more stamina for sparring?

dont jogg, do interval running. f.e. run 6x3min rounds. Every 15sec change tempo from low to high. After 3min has passed, round is over so walk until you hear next bell. You can install workout timer on your smartphone and thats it. Its similar to fartlek running, but you are not changing tempo on your own. Other days you can do 400m and 800m running mixed with 50m and 100m sprints. You can also do all of that with jumping rope, in swimming pool, while shadow boxing (!!!) etc... hill sprinting is also very nice. google little bit about VO2 max, there is lot of exercises to get it better.

 

In my personal experience you have to do roadwork about 5 days per week if you want to see increases in stamina. I used to go out 3 times per week and never got better. Also, in order to increase your stamina do more exercises where you heart rate is at 85% of your maximum bpm for a sustained period of time.

How long have you been training?

 

i guarantee your problem is the tension and nerves, and the adrenaline is burning you out. its all mental.

 

how do you know it doesn't help? you're assuming that because it didn't go the way you fantasized or expected, that you had a poor result. boxing is extremely challenging. good for you for getting out of the first two rounds. Your experience with THIS event is now your baseline.

here are my suggestions:
boxing: use this to motivate you improving skills, intensity and duration with floor work
conditioning: keep working general exercises so joints are strong on all sides, progressively increase jogging to create aerobic base before (anaerobic) sprints
mentally: use sparring as an opportunity to practice breathing, and emotional control in adverse situations

contrary to what you believe, there is no quick fix, and you are right where you are supposed to be. good luck!

 

I would think that for training for so long you would have developed the stamina on the bags. On a scale from 1 to 10 how nervous are you when sparring?

 

Then that is what I suspect is the cause of your lack of stamina. When you get overly nervous like that your stamina drains. Focus on calming yourself down before you spar. Even tell your coach if you have to he might have a method of getting over your nerves because a lot of fighters go through this. Take deep breaths and clear your mind, think of absolutely nothing. Do this until you feel control over yourself then get in the ring. I am almost certain once you conquer your fear you will be alright. Look up on google "Cus D'amato fear" his philosophy really helped me personally overcome my own fear in and out of the ring.

 

Breathing - I imagine another issue, exacerbated by nerves, is breathing. Forgetting to breathe correctly when sparring, holding your breath in when throwing a punch, breathing too heavily etc will all add to your feelings of fatigue. If you've been training for a couple of years you should have the stamina for a couple of two minute rounds - after some more sparring you'll start feeling more relaxed and you shouldn't feel so tired afterwards.

 

Nerves from the sounds of it.

The more running I did the easier it became. Long runs, hill sprints, sand dunes, sled pushing. All that type of thing.

 

I agree with most of the responses above about tension.
Honestly, there isn't much you can do to improve this immediately. Learning to relax in the ring is mostly something you do over time. So just keep doing what you're doing and continue your conditioning exercises.
When you can get in the ring, without any anxiety or nerves - then your stamina can increase.

Even when i'm out of shape, i'll outlast most of the less experienced boxers. I don't have insane cardio, i'm just more relaxed.

 

It's definitely a combination of getting used to sparring, learning to relax, managing your energy output better, not getting 'excited' and knowing what pace your fitness allows you to spar at.

Conditioning wise you want to mix it up with a combination of short interval training, longer interval training and some long duration steady state. There is no doubt that 1 or 2 long runs per week to build your aerobic base really helps long term. It enables you to recover better from anaerobic bursts.

Interval training will really help. Sprint intervals , hill sprints, 400 and 800m repeats. But also mix up things like tabata punchouts on the heavy bag and some more crossfit style workouts . I love battle ropes and that really helps the muscular endurance of your arms and sandbag work. I also do some olympic lifting, plyometrics like box jumps (be careful with these though), burpees, atlas stone repeats, pushing and pulling weighted sled, sledge hammer work, rowing and some swimming.

Variety helps keep things fresh mentally plus different workouts and exercise hit muscles differently.

Over the years i've built up the equipment i have at my home to the point where there is very little equipment i don't have

 

The best training is more sparring, the more you do the fitter you will get and the less stress it puts on you mentally and physically.....