What's Your Conditioning Routine Look Like?

Just conditioning, not your strength program or boxing.

I've got a fight coming up on September 8th, so I've been switching it to more anaerobic conditioning, as I feel pretty good about my aerobic base.

Sundays and Wednesdays I'm doing all-out sprinting sessions, 100 yards, as fast as I can go, rest as needed, and repeat 10 to 15 times, depending on how I feel.

Mondays, I run 800's, doing four or five. Tuesdays are a tempo run for about three miles, and Fridays I alternate, doing one 600 and one 400, until I've did five of each. It's absolutely ****ing killer, but it's working like a charm.

 

I work at a gym, so I have ample opportunity to train. I train in the morning, on my lunch, and when I get off of work. Boxing Monday through Friday, lift three days a week.

 

At this point in time, my work capacity is at its highest, but with the fight looming, I'll cut back on volume a little bit, but keep everything pretty intense.

And I try to eat as clean as I can all the time, with the occasional cheat day or meal.

I've also started incorporating two-minute drills, where I have a guy go through four different exercises with me, thirty seconds a piece, which constitutes a round. Rest a minute, and repeat for five rounds total.

The exercises range from clap push-ups, burpees, bench hops, bodyweight squats, towel pull-ups, and all kinds of other stuff, just to mix it up, and make it a total body conditioning program. Works not only on the work to rest ratio of a fight, but muscular and cardiovascular endurance as well. It's KILLER.

 

What you eat is the fuel to the fire. If I eat a whole bunch of shitty food, I feel like...well, ****. On the other hand, a cheat meal every now and then keeps me on track, gives me a reward for the hard work, and keeps me from just splurging completely.

When I'm eating healthy, though, I feel better, perform better, and look better, so to answer your question, what you eat is as valuable to your progression as the training you do. Almost as important, though, is when you eat, and how much.

Yeah, we include burpees in my two minute drills, can't beat them for conditioning. You do them with the jump squat and a push-up, right?