Roadwork- more miles or higher intensity?

I know runners who don't even run 3-6 miles 4 or 5 times a week. Check out the 3+2 running program.

 

well they are runners, they run to run for what they run.

a boxer runs

because it will dissapate the lactate acid built up from gym work.

becaus it will improve your leg endurance.

because at a slow pace its no where near as taxing on your legs recovery wise as a 20 min interval sprint session.

it improves how quickly your heart rate drops during the 1 min break......along with every other break you experience in the ring while moving, guarding, and pretty much eveything that dosent involve punching.

because it builds slow twitch muscles in your legs improving blood flow and oxegen concentration in your legs.

because it imporves your breathing so you breathing is steadier and not stressed.

not because he wants to run sub 3 min miles....or something.

though 4-5 times a week is still a bit much, for amatures atleast. a nice slow 3 mile run after each gym session is probly all thats needed, assuming you put the work and intensity in while doing actual boxing training.

 

I cover about 45km a week, at around 7 minute mile pace. So running 4-5 times a week. Then i'm trying to get fit, get my bf% down (at 18% now) and start running some decent middle distance times. I don't box.

 

I hope this article helps.

http://www.gotrimax.com/TriMaxBmac.htm

 

again, if your trying to improve boxing preformance, 80% intensity sparring, bag work, and shadow boxing for 2-3 min intervals with 1 min rest are many times better then any other interval routine you could think of.

if your worn out from a day at the gym and you still want to do soemthign to improve endurance, cardio, and recovery easy paced running, biking, rowing, or swimming are much better then HIIT.

personaly from my reading id reccomend the cuban style training, 20 rounds of shadow boxing easy paced- average intensity with 3 rounds of everything else at 60-80% intensity except sparring, when you have a chance to spar, spar till they kick you out of the ring.

then a nice 3-6 mile jog afterwards.

 

....I can see why so many come down on you. I won't be one of them because I've seen your previous posts here and your "bag work" video. I also know that you give very long winded replies that bury you deeper in this forum. Which brings me to this....follow your own recommendations(which I feel are less than adequate) and put it to the test in the ring instead of going by what you read.

 

Dude, he reads articles on Wiki. Clearly he's an expert.

 

and what makes you an expert, clearly you havent done it at the highest level so is not experience... just following the latest trend and fab

:hat

 

1. It's latest fad, not fab. atsch
2. I don't follow trends fitness wise. Give me an example of a fitness trend...
3. I've never claimed to be an expert and attempt to rip apart scientific studies, I leave that to Ylem. That was the point of my post, try reading it again...

 

The ****?:blood

 

He's had a hardon for me ever since the "Boxers don't HAVE to run" thing.

Seems he has something to prove with his stalking me but he can't quite do it.

 

Certainly does seem that way.

Kids....:-(

 

LOL stalking you? is a forum ***** i could care less what your dumb ass is doing or want to do. All i know is that i boxed at a high level met many professionals and trainers and learned from some of the best in the world. You in the meantime just keep repeating the same **** that no big time athlete actually follows let alone big time boxers.

:hat

 

Care to share some examples?

 

thanks to lefty the science is right here.

and heres some threads on cuban training.

http://www.bo*ingscene.com/forums/showthread.php?t=248192
http://www.bo*ingscene.com/forums/showthread.php?t=247043

and heres some bits of information on how its worked for cuba as far as the olympics.

[ame]http://en.wikipedia.org/wiki/Cuba_at_the_Olympics[/ame]

with cuba having won 32 gold medals in the olympics for boxing and 63 medals overall for boxing.

a population of 11 million people winning 32 golds compared to a population of 300 million like USA only having won 48 gold and 109 total for boxing.


ive taken my own advice, and ive found the combination of HIIT bag work/shadowboxing to not show much results just as ive found that runnning long distance with the occasional HIIT bag work/shadow boxing didnt show much results.

but you know when i started doing HIIT bag work/shadow boxing with an easy 20 mile bike ride or 3-6 mile jog after i saw great improvements, nearly doubling the amount of rounds i could do of HIIT with in the first month.

if you have energy to spend on sprinting intervals, you would be better off putting that energy to an exercise that elevates VO2 max, lactate threshold and heart rate just as well but also involves actual technique.


when your fresh go shadow box with out throwing punches, just keeping your hands up and concentrating on foot work, at 80% intensity for 3 rounds.

the next day or after a day of recovery, when your fresh, go sprint at 80% intensity for 3 rounds

then tell me which you feel does a better job of improving foot work and improving your ability in the ring.

heres a good little artice from ross about SRR's training and ross's own training experiences.

http://rosstraining.com/blog/2010/09/07/sugar-ray-robinson-training-footage/

you dont need more miles or higher intenisty road work, you need higher intenisty in the gym.