I'm going do some sprints this wkend, I've found a good stretch to do it on. I'm just wondering what to do like distance and how many sprints to do. I am pretty fit so don't hold back.
I'd say do 200-300 meter sprints, to build up your maxium endurance. Try doing maybe 8-12 sets with 1 minute (walking) rests.
Andre Wards Amateur Sprints Treadmill Run Begin with a one-minute jog at zero incline. Then do the following sprints, slashing the speed between sprints for 30-40 seconds to catch your breath. 12.8 kmph at 5% incline Two 30-second sprints 13.6 kmph at 7.5% Two 30-second sprints 14.4 kmph at 10% Two 30-second sprints 15.2 kmph at 11.5% Two 20-second sprints 16 kmph at 13% Two 20-second sprints 16.8 kmph at 15% Two 15-second sprints Hard as ****!!
If you are really fit, and want to be off the hook Cardio fit....you will consider a tabata oriented sprint. Stretch well, then do a full out sprint for 20 seconds, only an 8 second rest...repeat 8 times. Do that for a month, atleast 3 or 4 times a week, and it will be thru the roof. The secret to it is the short rest period between sprints. Hard as hell? yes. Results far better then any other form of sprints, or distance runs for both aerobic and anaerobic? without a doubt. This sprinting technique is more intense then anything else out there, and with better results. But don't kid yourself to it's toughness. If you aren't ready, do something else until you are...and make sure to warm up properly with jumping rope, or hitting the bag, even a little jog, and a damn good stetch.
When you are using a Tabata training regime, you are in-corpora ting both Anaerobic and Aerobic energy system at very high intensity. What you must understand is that when your heart rate is above 80%, you are now in the VO2 MAX range. "This is the aerobic component of tabata training" When you tabata train you will feel lactate acid, and this is a indication of fast twitch muscles fibres being fatigued. Lactate acids in brief is a bi-product/fuel which is created during one of the Anaerobic energy systems. So overall Tabata Training is great for conditioning for boxing.. "High Intensity Aerobic training" Which is much more beneficial then pointless low intensity long runs, that will do **** all for you inside a ring. Thank You...
i am looking to get back into the type of shape i used to be. i used to be a 3 minute fighter. interval training was my favorite part of the running. its hard as hell, but it builds your mental toughness and makes you a beast in the ring. i used to run similar to andre wards training. i found a hill, i would sprint up as fast as i can, jog down, sprint up, joog down, i would do that for 3 minutes cause i read marciano used to do it. when i did jump rope, i would get really really low and jump up and down to build up the legs some more. duran used to do that.
pyramid up and down from 50m to 100 m to 200m to 400m then back down to 50m This one really works every aspect of every energy system
