Upping the cardio

Discussion in 'Boxing Training' started by AHussain, Feb 15, 2016.

  1. AHussain

    AHussain Member Full Member

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    Hello
    I have been thinking of increasing my cardio training. I struggle with my stamina and the only way to fix is to do cardio.
    I have been doing road work, I have had to stop that due to knee pain and shin splints. I was thinking of just doing machines in the gym is that a good idea?
    I feel guilty because I have not ran in 5 days due to severe shin splints. I was thinking of doing HIIT and LISS in the gym cardio machines.
     
  2. Slavic Fighter

    Slavic Fighter Well-Known Member Full Member

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    Running is overrated for boxing, sprinting is much better and it conditions you for a fight better as well as developing power and explosiveness. Especially hill sprinting is good because it has the least risk for an injury as you can't run "too fast" ie. your joints don't suffer as much. You'll feel absolutely exhausted after sprinting on a steep enough hill. 20 hill sprints will bring much more out of you than 40 minutes of running.

    When you recover you should try that.
     
  3. AHussain

    AHussain Member Full Member

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    that is a good idea, I was doing Long endurance because people were telling me its a good idea to build your aerobic fitness first then do anearobic work.
    I like HIIT training more than LISS because LISS is boring. I was thinking of doing HIIT on the machines in the gym and outside to build my speed but wont I need LISS to build my aerobic
     
  4. Slavic Fighter

    Slavic Fighter Well-Known Member Full Member

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    It's good to focus on the kind of movement you use in boxing. I like to run backwards in short circles or jump around laterally. Another good drill is to tap a tennis ball (like in basketball) and jump around (imitating moving in a ring), you can see Kovalev doing that exercise a lot. Then you have foot speed drills to get fast twitch muscle fiber. I also like to practice lateral movement on treadmills. And of course, skip rope as much as you can.

    These exercises build specific strength in your legs that you need in boxing. Running is the least similar to boxing movements.
     
  5. Mr.DagoWop

    Mr.DagoWop Boxing Junkie banned Full Member

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    Roadwork is not overrated. Sprinting only works fast twitch muscles. Boxing is a slow twitch muscle sport. If you only train fast twitch then you will gas out quickly.
     
  6. Mr.DagoWop

    Mr.DagoWop Boxing Junkie banned Full Member

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    No offense but it seems like most of the threads you post start out with you being injured. If you are getting injured this much then you may want to rethink if boxing is right for you.

    You should restart everything you do with this program:
    3 days per week: 1 mile of roadwork in the morning at a jog. Build up to 3 miles over a couple of months.

    The following will be 5 days per week:

    jump rope for 5 minutes straight build up to 15 minutes
    shadowbox 3 rounds
    sparring
    Heavy bag 3 rounds
    double end bag 3 rounds
    speed bag 3 rounds

    pad work is optional I personally don't use it because I don't see how it translates to the ring, sparring is better.
    All rounds should be 3 minutes with 1 minute of rest in between. Rest 1 minute between exercises.
     
  7. AHussain

    AHussain Member Full Member

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    I have building my distance slowly. I began from running 1 mile to 2 to now 4.5 in 45 minutes. it took me a period of 2 months. I love boxing and want to improve, I am willing to do the work.
     
  8. Mr.DagoWop

    Mr.DagoWop Boxing Junkie banned Full Member

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    If you are at 4.5 miles then that's great. Do the boxing routine and your stamina should be good. What does your current boxing routine look like?
     
  9. dealt_with

    dealt_with Boxing Junkie banned Full Member

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    He gets injured because he trains stupidly, his knees hurt and he has shin splints because he gets the stupid idea from stupid people that he has to do roadwork.
    The fact you think the double end bag and speed bag have any use leads me to believe you know as much about boxing prep as you do about physical prep.
     
  10. dealt_with

    dealt_with Boxing Junkie banned Full Member

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    When you repeat sprints you use the aerobic system more and more to repay the oxygen debt. Interval training increases your aerobic endurance more than steady low intensity exercise. Long endurance is completely pointless and is just going to create wear and tear on your body while making you a slower athlete. That's not the energy system used in boxing, in boxing you have repeated high intensity efforts interspersed with rests. Do you think your aerobic system is working during those rests or is it just turned off? Do you think your aerobic system is working between sprints when you're huffing and puffing or is it just turned off?
    If you want to improve your stamina while boxing then box at high intensities, do some high intensity intervals on the bag. If you want a less specific and less effective way to develop your stamina then replicate the energetic demands of boxing while running/cycling etc.
    If you want to injure yourself, drain your energy, make yourself slower while working on a low intensity energy system that has almost zero relevance to boxing in an activity that isn't boxing, then keep doing long 'endurance' runs. It's not really endurance though if it's not endurance for your sport and it's not your sport that you're doing. Whoever is telling you to go on long runs should not be listened to.
     
  11. Mr.DagoWop

    Mr.DagoWop Boxing Junkie banned Full Member

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    I would LOVE to box someone who doesn't do roadwork, speed bag, or double end bag. Seriously if you know any amateur fighters in the 132lb division that don't do that then let me know.
     
  12. dfgtruk

    dfgtruk New Member Full Member

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    Walk into any boxing gym and you will see the speed bag and the double end bag, it's the staple routine for boxers

    Unless you train in a boxercise gym with women
     
  13. AHussain

    AHussain Member Full Member

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    I was close to getting 5 miles it was fun. I like running it gave me alot of self confidence.I think it could be my stride that causes the pain or just the impact of the ground
     
  14. AHussain

    AHussain Member Full Member

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    my boxing coach told me, I was watching sugar ray leonard also talk about road work. I was watching videos of muhammad ali and other boxers from what I heard they all had great stamina and did LISS not to say you are wrong
     
  15. Brixton Bomber

    Brixton Bomber Obsessed with Boxing Full Member

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    You tools should listen to dealt_with - he knows his onions!

    Me? I'd mix it up between Rowing, Sprinting, Cycling and Swimming.

    Ideally you want to get your cardio from being better at your sport/practicing it more.