I was looking for some strength and conditioning workouts that will leave me feeling a difference in sparring. Simple calisthenics are becoming too easy. Does anyone with experience know any workouts that are good to use after making the most of calisthenics?
I have been doing: Wide press-ups, close press-ups, pull-ups, squats, static squats, calf raises. Lot's of core work which I am happy with. Forearm training, wrist curling dumbbells
add more core exercise, include kettlebell chops and snatches, dips, some deadlifts as part of a circuit somebody posted evander holyfields workout here before, he did alot of different plyo stuff, I would throw some of those in there as well...google his workout
I'm kind of limited for equipmenmt....at home I have: A boxdy opponent bag, a 4kg med ball, a 35kg barbell set, some light dumbells and that's really it. I don't have money to spend on kettlebelles or anything :/ they cost a bomb
you dont need anything at all look up ross enamaits never gymless, the best book i've read for conditioning without equipments/home made equipment. it literally covers everything from bodyweight strength training to anaerobic conditioning and theres even a little part about nutrition.
get a sledgehammer and an old tire and smack it all day or chop firewood if u can tricep dips, front raises with cans etc just be inventive
Dont know your style but harder faster and more consistent pressure i have to say a tonne of sprints and extra core work. The stronger the core, the easier it is physically to let the punches fly.
I think everyone is different, EG there are guys at my gym who dont lift weights and just run. There are guys who lift just for strength, there are guys who lift light weight/high reps. This makes me think it all just depends on the person, and there body and there physical needs.
best way to build up conditioning for sparring is..........drum roll please........ sparring 2 to 3 times a week with good 16 ounces gloves, and let your hands fly....
in my honest opinion, sparring is the best training for boxing, it shud be the core of your training for serious fighters, any other drill is to support your conditioning on day when you are not sparring..... if you want support exercises, lots of plyometrics, calistethics which you are already doing and good old fashioned bag work and mitts.... there is no one secret pill or formula to get results, who have try different training methods and see which formula works for you. as for myself, i just try to spar as much as possible, especially against bigger guys bc then i am forced to really put mustard on my punches. then when i spar a lighter guy, its much easier.
Okay I'm on a running program that i used to do in cross country when i was in middle school, and although i won't write the whole program there is a workout where it simulates an 800, 400, and a 200 meter run in intervals. It goes: 2 minutes hard, 1 easy, 1 hard, 30 seconds easy, 30 hard, 30 easy. And that's one set. Your first time through if your running hard you shouldn't be able to do more than 4 or 5 sets of that, and man talk about a good workout. Probably my favorite for roadwork.