Stamina is ****

• Diet plays a big part in my stamina
• Mood and Environment is a factor
• Hydration
• Proper recovery in between sessions
• Adequete rest breaks in between sets
• Proper technique and sensible exertion during sets. That includes breathing
• Muscle groups used in your routine- you can over work some body parts
• stretching and proper warm up/cool down
• consistent frequency of work out, you wont have the strength of a months hard work if you then take a week or 2 off
• and sleep - i suppose that goes under recovery but its important enough to list on its own.

stamina is a sensitive thing, you learn by feel and experience is the probably the biggest factor.
Hope that helps though.

 

do your running in a more moderate pace.max heart rate 135 BPM for at least 45 min, everything else just exhausts and wears you out. do that 2-3 weekly and you stamina will improve very quickly.

why climbing? boxing is speed/endurance, you dont need that,it makes you slow and static.


strength exercices you can do by the end of a workout,not before. first train your technique,speed.

follow this up and you will be fine

 

As mentioned before slow your running pace down, run slower but for longer. 3 miles is really not that great a distance if you are looking to up your stamina. Also incorporate a hill run once a week, it hurts but it will definately increase your stamina as well as leg strength.

 

Take days off and go for quality not quantity. Forget what that guy said, boxing isn't an endurance sport. If you are running consistently at a slow/moderate pace you are just training your aerobic system and burning off your fast twitch muscles, the type you need for speed and power. If you are running like that you don't have a higher gear to go to, focus on interval training as that will train your aerobic and anaerobic systems at the same time. Run every other day, keep your energy for boxing if you want to be a boxer.

 

Dude, why talk if you have no idea what you are talking about? Mountain climbers are an excellent ab workout. Strength exercises should be done when you are fresh, it'd be foolish to try and work on your strength in the same session as your boxing workout.

 

I don't get too scientific with the roadwork, what I say is run like 2-3 miles, and pick something to sprint to from time to time(while on the long run, I mean, I don't dedicate time to sprint drills).. If you want a day with no sprints, just run a fast steady pace for the whole distance, or work in some side to side and backwards movement..

Pretty simple, no set time or anything, just get out and push yourself.

 

Your stamina isn't the problem. Your muscular endurance, maybe. If you're new to doing fast-paced calisthenics, then don't worry, because you'll get used to them as you keep doing them. The whole point of it is to burn your muscles out before hitting the bag, so it worked.

Is it your diet too? Yes, of course. You've got to have a good diet, it helps with every aspect of training. If it's bad, fix it. We've got a whole nutritional thread stickied that has good information in it.

Now, for the running: Keep in mind that running will do almost NOTHING to help you with those exercises you're talking about. Unless you're doing the exercises quick, with very little rest. This will affect your anaerobic system, so doing short, fast running will help.

As for what the other guy said about running 45 minutes, etc...with all due respect it's bull****. Not only will it not help you with the problem you described, it's largely a waste of time unless you have weight you need to lose. Even then, there's other ways. As an amateur, you want the focus of your running program to be sprints and intervals. The shorter and harder the better. This kind of stuff can't be done every day, and it's extremely fatiguing. That's where the longer runs come in. 2-5 miles, depending on what it takes for you to work that soreness out of your muscles. These are recovery runs, and you do them slooooooooowly. 8-12 minutes per mile, depending on how out of shape you are. You only do these runs to push all the soreness from the short runs out of your muscles. also, they come in handy for weight control and they're totally relaxing and fun. Here's what a program would look like (Keep in mind that if you're sparring, you don't want to do a hard workout in the morning):

M: Off (sparring. You can go for a walk or something on these days)
T: Track Workout (sprints)
W: Recovery run (2-4 miles slow)
R: Off (sparring day)
F: Track Workout (Sprints)
S: Recovery run (2-4 miles)
S: Interval run

As you get your work capacity up, you can even re-arrange it so you're doing recovery runs on sparring days. If you stick to something like this (and what you do during the sprint and interval workouts is important, but this post is already too long), you'll be fine with endurance AND anaerobic work. At night you're doing bagwork I assume, so your muscular endurance will come along as well. The only things that get tired from bagwork anymore for me are my forearms and elbows lol.

 

Yeah what he said.

 

Good list. 2nd point is often overlooked, and has a massive bearing on performance. I'd also add to that list that you could be overtrained, but without knowing you, your routine, its difficult to say.

 

dont go for the lonnnng road work i used to run 6 miles a day and on a sat and sunday 10 miles
Obviously my stamina has improved but it is far superior now than ever before as i focus on intervals. If i do go on a long run i keep it to 4 miles and i do it as fast as possible it has to be under 30 mins otherwise I HAVE failed best time being 27 mins 22 seconds.

I used to believe you had to do long road work to do well in this sport but its crap. Listening to the more experienced guys on here and looking at sites such as www.rosstraining.com has really changed my thinking! Quality not quantity and focusing on intensity has improved my fitness sooo much!

As for muscle endurance ect i would try varying things. Dont just do reps try tabata intervals or times (eg push ups for 30 seconds or 60 if you can manage it)

Sure someone with more experience could help more you got some good answers above but i cant recommend the old 45 mins slow jog, after doing both types of training i know what works!!
Good luck.:good

 

Take PEDs. Easy. Quick. Effective.

 

Thank you!! like he said sprints or intervals are good but I also like to pick a longer distance (2 miles for me) and run it as fast or nearly as fast as you can, to do this you'll have to really learn what kind of shape your in and how to pace yourself (albeit at a fast pace). I'll usually follow that up with the low intensity stuff recomended before after I get the high intensity work in that will help the most. Just another option for you, good luck.

I almost forgot, make sure you do a thorough cool down after you do sprints/intervals/hard running, this will help you recover and decrease soreness. 10:00 of walking is usually pretty easy to fit in. Good luck.