Wussp guys I love boxing and have wanted to box for many years unfortunately Ive got a late start at 22 and cant wait until my first Amateur fightbut Its coming up fast and I need a good road work and intervals training regimen so that when I step into the ring I have no problems with conditioning thats the last thing I want to worry about so if you guys could help I would greatly appreciate it

I run in the morning(regular conditioning run) and do the HIIT after training(both boxing or weighttraining) Works well for me.

Wussp guys I love boxing and have wanted to box for many years unfortunately Ive got a late start at 22 and cant wait until my first Amateur fightbut Its coming up fast and I need a good road work and intervals training regimen so that when I step into the ring I have no problems with conditioning thats the last thing I want to worry about so if you guys could help I would greatly appreciate it
Well when I go to the gym I just run at a steady pace for about 20 minutes. When I'm at home however, I keep a steady pace for 2:30. The last 30 seconds of the round, I sprint. Then I have a rest period(either 30 seconds or a minute, it just depends). Then I repeat the whole thing for about 9 or 10 rounds.

I keep a steady pace for 2:30. The last 30 seconds of the round, I sprint. Then I have a rest period(either 30 seconds or a minute, it just depends). Then I repeat the whole thing for about 9 or 10 rounds.

That is a really good idea. I may start doing that. :boxing:

Right now I just run at about a 7:30 mile pace, and every so often I sprint until I'm tired, then go back to running. I do this for about 45 minutes every morning. My main thing is to NOT QUIT even when I'm exhausted from sprinting. Train my body to keep moving no matter how tired I am.

That is a really good idea. I may start doing that. :boxing:
Yeah I'm sure either way is good, and if you can adjust your body so that jogging feels like a rest period, that's great...But for now I'm sticking to what I do and walking during my rest period.

You should run hills. Find a hill run up it as fast as you can. Jog down or even walk. Repeat this about 5 times. That will be one round. Do about 5 of these and keep improving from that.

For amateur boxing... 5x800m (half mile) - do it in under three minutes, one minute rests.
Closer to competition, do 5x400m - 60-75 seconds, one minute rests.
or 4x4x80m. These are all out sprints. Four sprints constitute one round, after which you get a one minute rest. Go for four rounds. Within the rounds you get 10 seconds of rest, which just enough to slow down, and return the starting line for the next sprint back to where you came from.
These are used by the Cubans, among others, and they're very effective. The Cubans run them with headgear and mouthpiece.

The Cubans run them with headgear and mouthpiece.
I can just imagine the looks you would get running around the block with that get-up.

I run in the morning(regular conditioning run) and do the HIIT after training(both boxing or weighttraining) Works well for me.

i like to the cardio first, it wakes me up. i run 3 mi 2X week and run up stairs for about 25 - 30 mins every day. after this i'll do plyometrics - herpees and plyometric pushups and shadowboxing / bagwork. feels good for me. even a twice a week long distance run can keep u in shape, and keeps the fat off

one method of running i use is run with my mouth half full of water to get the habit of keepin my mouth close while breathing..tho i am aware of the correct breathing method, i still find it very useful..DONT SWALLOW THE WATER!

I do fartlek running which is interval running here is what I'd do for a 30 minute run

. 5 mins jogging
. 2 mins 80%
. 2 mins normal
. 30 seconds 100%
. 30 seconds slow jog
. 2 minutes 80%
. 1 minute 100%
. 2 minutes jogging
. 1 minute walking
. 2 minutes normal
. 2 minutes 80%
. 30 seconds 100%
. 30 seconds slow jog
. 2 minutes 80%
. 1 minute normal
. 1 minute 100%
. 5 minutes jogging

This was a ****load tougher on the legs than my normal 4-5 miler

That looks alright, but what's the difference between jogging, normal, and a slow jog?

jogging is jogging not too fast not too slow, I'd say my jogging is around 8 minute mile pace, whereas normal would be 7 minute mile, 80% 6 1/2 minute mile, 100% 6 minute mile and a slow jog would be roughly 8 1/2 minute mile

jogging is jogging not too fast not too slow, I'd say my jogging is around 8 minute mile pace, whereas normal would be 7 minute mile, 80% 6 1/2 minute mile, 100% 6 minute mile and a slow jog would be roughly 8 1/2 minute mile
Do you do this on a treadmill?

Do you do this on a treadmill?

country road, Treadmills are **** you have to put it on an incline to even get have the effects that roadwork will give you

country road, Treadmills are **** you have to put it on an incline to even get have the effects that roadwork will give you
See that's too many different paces in my opinion. I mean first of all, how do you know when you're running a 7:30 minute mile, an 8 minute mile, or an 8:30 minute mile? And what's the point of all the different speeds?

See that's too many different paces in my opinion. I mean first of all, how do you know when you're running a 7:30 minute mile, an 8 minute mile, or an 8:30 minute mile? And what's the point of all the different speeds?

its not totally accurate but I've been running on and off since I was 9 so I can gauge what pace I'm doing, Fartlek helps build leg strength and you can work on pace plus imo it gives a better workout than just a normal run

The main thing in my opinion is to mix it up.
A long slow run is good for a beginner but you really want to build on that.
I like to do things in 3 minute rounds with a minuets rest as it’s like a fight.
50, 80, or 100 meter sprints (jogging back) 3mins 1 min rest.
run for three minuets covering as much distance as you can. 1 min rest.
Then try make it back to your starting point in 3 mins. Use the same starting point each time as you can try push yourself to improve on this every session.
Add hills pushups, situps, squats and other exersices to the sessions using the 3 mins on 1 mins rest rule.
cheers

I do fartlek running which is interval running here is what I'd do for a 30 minute run

. 5 mins jogging
. 2 mins 80%
. 2 mins normal
. 30 seconds 100%
. 30 seconds slow jog
. 2 minutes 80%
. 1 minute 100%
. 2 minutes jogging
. 1 minute walking
. 2 minutes normal
. 2 minutes 80%
. 30 seconds 100%
. 30 seconds slow jog
. 2 minutes 80%
. 1 minute normal
. 1 minute 100%
. 5 minutes jogging

This was a ****load tougher on the legs than my normal 4-5 miler




And you remember this whole setup in order while your running...............:tapedshut

I have it written down and stuck to my stopwatch

one method of running i use is run with my mouth half full of water to get the habit of keepin my mouth close while breathing..tho i am aware of the correct breathing method, i still find it very useful..DONT SWALLOW THE WATER!

most useful thing ive read.

most useful thing ive read.

agreed. never thought of doing that, good stuff, i usually just run with my mouthpiece but that sounds like a great idea to add to mouthpiece running.