Tried some of that (forget what its called now) where you sprint for a bit, then jog, walk or stop for a bit then sprint again etc. Doing 30 second sprints, could only do two and my legs were like jelly! Maybe i'd be better doing it for 5 or 10 seconds, afterall I aint trying out for long distance sprints or anything. Can spar, can go on the bag at a great pace for rounds and rounds yet make me run and im ****ed! Which is annoying as I want to play football again. I notice improvements in any boxing related training but never seem to get fitter running wise, annoying!
I run 3 miles in 17 and a half mins. Check out stewsmith.com There's some excellent running routines on there mate :good
The spartan run is a ****ing good one :good But probably not the best one for bringing your time down, but there are a few on that site specifically designed for what you want.
Fartlek running - http://www.brianmac.co.uk/fartlek.htm If you want real jelly legs, try this little drill which I like to do: Tabata bodyweight squats followed by tabata sprints and repeat. Take no rest if you're feeling brave.
Tabata is an interval - you can apply it to any conditioning exercise. Google Dr Izumi Tabata. The basis of the tabata protocol is to follow 20 seconds of work at 100% intensity, rest for 10 seconds and repeat 8 times, which gives you a total of four minutes. For the drill above, you would perform a set of tabata squats (4 minutes duration) immediately followed by a set of tabata sprints, which would give you a total of 8 minutes training - repeat if you can. If you are feeling really crazy, start off with a set of tabata car pushes at the beginning. Two key points - you will need a timer with dual intervals such as a gymboss, and always make sure that you attack the drill with 100% intensity. Good luck!
Ok mate cheers, sounds interesting :good I like to mix my training up (see my training log) and this is new to me so i'll give it a try. i usually do my squats either as part of a circuit with burpees, squat thrusts, tuck jumps etc or max effort reps for 1 or 2 mins. So, 100% effort for 20 secs, rest 10 secs then repeat x 8 right? I'll add it to my PT pyramids or fit it in somewhere tomorrow and let you know how i get on :good
Yep, 8x20w/10r Do not underestimate the difficulty of this drill. Believe me, you will be in the puke zone before you know it. Mix up the exercises with the tabata protocol with something like: Tabata car pushing Tabata sledge hammer swings Tabata sprints Tabata burpees This gives you 16 minutes of complete hell. There are oodles of exercises. Just be sure to pick exercises that you can perform at a fast pace when doing this drill. Do report back as i'd like to know how you get on.
Yep will do mate, no probs :good I'll not underestimate it, i'm just confident i'm fit enough to enjoy it. I definately like the look of this though, and agree, the protocol could be applied to most excercises. Pull ups/chin ups, press ups/sit ups sprang to mind immediately, as they are the core of my workouts. i do doubles back to back, usually lasting 2 hours. (i average 100 pull ups, 200 press ups and 300 sit ups in 25 mins and the same with burpees, squats, 'gun drill', tuck jumps or squat thrusts) And pukings not a problem, it just means i'm giving 100%
Fartlek if done properly with a coach who knows what He is doing cant be beat. If the coach understands what He is looking at and has a whistle, and understands Biomechanics theres nothing better. Theres so much good work done its untrue, pure quality work.
Cheers Jeff thats about the jist of it. Work on technique running and breathing. Good idea with the 1 Mile runs, I'll try those tomorrow actually.
Sam Have to give you credit mate. 17.5 mins is a beast of a time. Esp with the world record being 12 and a half minutes. Cheers for the site aswell, great useful information. I did 22.5 last night. I had to lay down at the end, was ****ing buggered
Do you do this in an actual race or by yourself? Go and do a race and I promise you you will knock of atleast a minute.
Running is good for stamina in a sense it helps you develope your second wind. Fighters like Mayweather, Louis, Lewis, never got terribly tired not only because of there good punch selection but because of there road work. They find second wind easily Championship Rounds your gonna need it if you reach the Level where they will pay you to go that long. Try to run Long as you can then Beat that Time. All things = In Two Fighters, it will come down to Conditioning on a Professional Level A man will quit because hes Tired before he Quits due to pain who worked Harder to get here and it sounds like you work very hard I never would think of running 3 miles even tho Joe Lous would run 8. I use to run a mile and try to beat my time each time out