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Training the Aerobic and Anaerobic Systems

post #1 of 7
6/21/08 at 2:45am
Thread Starter 
For those involved in fighting what's your roadwork look like?

Mondays/Wednesdays/Fridays/Sundays:
Jog 2 miles moderate pace
Sprint 100m
Shadow Box for 3 minutes
Run 200m
Sprint 100m
Shadow Box for 3 minutes
Sprint 100m
Jog 400m while throwing punches
Shadow Box for 3 minutes
Sprint 100m
Run 100m
Jog 400m

Tuesdays/Thursdays/Saturdays:
Warm Up Jog mile
Intervals at half-mile each as many as possible with 1 minute breaks in between (each one simulates a 3 minute round)
Jog 800m slow pace to Cool Down
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post #2 of 7
6/21/08 at 2:38pm
You need to jog longer distances; I would suggest at least 4-5 miles 5 days a week. Sprinting and running is good, and helpful but the distance runnging is what will build endurance
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post #3 of 7
6/21/08 at 5:50pm
Thread Starter 
Quote:
Originally Posted by dgoldberg View Post
You need to jog longer distances; I would suggest at least 4-5 miles 5 days a week. Sprinting and running is good, and helpful but the distance runnging is what will build endurance
I used to do that 7 days a week.
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post #4 of 7
6/21/08 at 5:53pm
I would think your plan would work for boxing. 3 minutes of go and 1 minute of rest. I know the old school boxing training (and probably many of the old school trainers) involves traditional "road work", but it would seem to make more sense to do your 800 meter routine.
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post #5 of 7
6/21/08 at 6:52pm
Quote:
Originally Posted by TyCooN View Post
I used to do that 7 days a week.

I would suggest going back to that style. Longer distances builds endurances, which will help you in the later rounds. For how long have you been training?
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post #6 of 7
6/21/08 at 7:24pm
Thread Starter 
Quote:
Originally Posted by dgoldberg View Post
I would suggest going back to that style. Longer distances builds endurances, which will help you in the later rounds. For how long have you been training?
5 months. Haven't been in my gym much this month due to circumstances out of my control.
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post #7 of 7
6/22/08 at 1:35am
Interval running is a good idea for boxing since it acclimates your body to the work/rest ratio in boxing. But traditional roadwork should be used to help with overall endurance also. Here's a good article outlining the basics of a boxing-oriented running program: http://www.rossboxing.com/thegym/thegym1.htm
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