Hey guys im looking for a good sprint routine to mix up my training, im a pro boxer and have a 100m soccer field nearby, any help would be appreciated or links to other boxers routines would be great. 8 rounder coming up
Whats your record pal? If I was you I'd prob initially forget about distance and use time as a measuring tool. Start with Six- three minute intervals maximal run with a one minute rest. Progress it up to 8 x 3 over the next couple of weeks then begin to reduce the rest time to about 30-40 secs. I'd say twice a week max. There's no method set in stone but thats what I would say works for me. Maybe one of these then a 10k a week??
Also don't just sprint for the sake of sprinting- ask yourself why your doing it, and what training effects do you hope to enjoy as a result of the sprint. Don't just sprint because everybody else does.
thanx for the info, im currently 6-0 but have been 4 rounders and 1 6 rounder. I want to take the next step but my cardio is the one issue i feel i can improve a lot more with. My distance running is fine just want to focus on increasing my stamina.
Got a link to your boxrec pal? I found when I went to longer fights that the longer running helped. I'd do the rounds no problem- the sprints/ maximal runs just help with the amount of output. Good luck
I definatly agree with Brown Bomber here. the 3 min intervals tax your lactate threshold and allow you to reach near vo2 max in each round. another thing you might try is putting the same intensity into foot work. just keeping your hands up and bouncing around as fast as you can for 3 min intervals and 1 min rests. bob and weave, pretend to block imaginary punches, but dont punch. wear some 16 oz gloves while you do it to make it alittle harder. but dont neglect the longer runs a good 10 k jog once a week and a nice bike ride on your active rest day is great. your heart liver lungs red blood cells and slow twitch muscles are the main things that metabolize the lactate acid in your system. so the better in shape they all are the better your body breaks down lactate acid and the higher your lactate threshold is.
variety dont stick to one method change it every couple of weeks, your body will respond very well and each method will inturn improve the previous ones, sticking to one method will allow for a plateua
I'd advise only to change when you plateux on this particular activity. Think about why he is doing it? He is periodising to be able to complete 8 x 3's at a good pace if he changes too soon he won't get the training effect he's looking for.
