View Full Version : how can you increase your stamina??


C.Y.
11-21-2008, 06:04 AM
anyone have any tips or can anyone offer any training routines or advice to increase endurance and stamina?

is there anything you can eat that may help you while you're training?

and with these exercises how long before you see any results?


thanks all the advice is very much appreciated

:boxing:

msagrain
11-21-2008, 06:22 AM
Yeh! Running. Simple.

ScottDBA
11-21-2008, 09:35 AM
Running is the obvious. Not just long distance, but sprints and hills too.

Skipping - at the gym go by the round timer (ours is almost always on two minutes work, 30 seconds rest, maybe your gym uses three minutes rounds depending on the average level of fighters there). For the main 90 seonds of the round, skip at a brisk pace, for the last 30 seconds skip as fast as you can bringing your knees up high, for the rest period between rounds skip as fast as a you can without bringing your knees up. You don't get any actual "rest" when skipping, go straight through the rounds. Do 10-15 minutes of that, or as much as you can - it'll be hard at first.

Exercise Circuits. Two minute rounds. 30 seconds burpees, 30 seconds pushups, 30 seconds sprinting on the spot as fast as you can with knees up, 30 seconds thwoing 1's and 2's with one or two pound hand weights. Do three or four sets with 30 seconds to 1 minute rest in between. You can change up the exercises to whatever you want, just do them as hard as you can for the full 30 seconds.

Heavy bag intervals: 10 seconds punching as fast as you can, five seconds rest for three or four two minute rounds. Do one round only throwing straight punches, then one throwing hooks. This isn't an exercise for technique just throw fast and hard to burn out your muscles. Do this after you do your regular heavy bag sessions that are focusing on technique.

As for how long it takes, I'm not sure and it's probably different for everybody. I do know that after I injured my nose my cardio went to hell becasue I couldn't get enough air breathing normally when doing intense work. Took about a month to get my cardio back to normal.

ScottDBA
11-21-2008, 09:57 AM
Also important to remember is that there is two parts to stamina/endurance. Cardiovasuclar and muscular.

Cardiovascular is about breathing and bloodflow. If when you get tired you are breathing really hard and you can feel your heart racing, you need to work more on drills that will get your heat rate up (I detailed some of them in the post above).

If when you get tired you can't hold your arms up, or your legs are burning, you need to do exercises that increase the strength of your muscles. Pushups, dips, bodyweight squats, wall sits etc.

The exercise circuits I explained above are great because you can change up the exercises to focus on whatever you need to improve on. If you need to improve cardiovascular endurance do exercises like skipping hard, sprinting on the spot, jumping jacks, mountain climbers.

If you need to improve muscular endurance do things like pushups, bodyweight squats, situps. If your arms are getting tired, do exercises that focus work your arms and shoulders. If your legs are burning out first, do ones that focus on the legs and hips.

Cardio work is that it shouldn't be easy. If you aren't tired and breathing hard when you are done the routine than there's no point in doing it because it's not going to help you. If you aren't working your body hard, stamina won't increase. Some of the exercises I explained will be very hard at first and you won't be able to get through the whole thing. But as you improve it will get easier which means you need to go even harder and faster, add more rounds to your routines, and reduce the amount of rest between sets.

Remember "the more you sweat in the gym, the less you bleed in the ring".

Southpaw16BF
11-21-2008, 09:58 AM
Running can increase stamina, fruit and vegtables have got loads of vitamins in and some can even help the cardio vascular system.

JulioCesaChavez
11-21-2008, 10:40 AM
Exercise - Running

Food - Fruits! They will boost your energy levels through the roof and help you increase your stamina but you must WORK hard. Load up on fruit for breakfast and then grze on it until lunch or after.

Storamin
11-21-2008, 11:09 AM
My recommendation, and what we do at my gym:

3 Minutes round of normal skipping, followed by 30 seconds balls to the wall high knee skipping, followed by a 30 second rest where you do 10 push ups.

Rinse and repeat.

Landon S
11-21-2008, 06:07 PM
Running is the obvious. Not just long distance, but sprints and hills too.

Skipping - at the gym go by the round timer (ours is almost always on two minutes work, 30 seconds rest, maybe your gym uses three minutes rounds depending on the average level of fighters there). For the main 90 seonds of the round, skip at a brisk pace, for the last 30 seconds skip as fast as you can bringing your knees up high, for the rest period between rounds skip as fast as a you can without bringing your knees up. You don't get any actual "rest" when skipping, go straight through the rounds. Do 10-15 minutes of that, or as much as you can - it'll be hard at first.

Exercise Circuits. Two minute rounds. 30 seconds burpees, 30 seconds pushups, 30 seconds sprinting on the spot as fast as you can with knees up, 30 seconds thwoing 1's and 2's with one or two pound hand weights. Do three or four sets with 30 seconds to 1 minute rest in between. You can change up the exercises to whatever you want, just do them as hard as you can for the full 30 seconds.

Heavy bag intervals: 10 seconds punching as fast as you can, five seconds rest for three or four two minute rounds. Do one round only throwing straight punches, then one throwing hooks. This isn't an exercise for technique just throw fast and hard to burn out your muscles. Do this after you do your regular heavy bag sessions that are focusing on technique.

As for how long it takes, I'm not sure and it's probably different for everybody. I do know that after I injured my nose my cardio went to hell becasue I couldn't get enough air breathing normally when doing intense work. Took about a month to get my cardio back to normal.

Good advice, a circuit I just did this morning was (30 seconds each) burpees, high knee dumbbell presses (fast), shadowboxing, up-downs. The shadowboxing was pretty tough after the high knees, by the 3rd round my arms felt heavy and they were pretty fatigued. Im working on being able to keep my form and still box as well fatigued as when Im fresh and keep my agility near the end of the round, the above circuit I think will really help me in that regard. The fifth round my punches were pretty slow.

angus the bull
11-21-2008, 07:23 PM
go to www.rossboxing.com

Uchi Deshi
11-21-2008, 07:31 PM
Running is the obvious. Not just long distance, but sprints and hills too.

Skipping - at the gym go by the round timer (ours is almost always on two minutes work, 30 seconds rest, maybe your gym uses three minutes rounds depending on the average level of fighters there). For the main 90 seonds of the round, skip at a brisk pace, for the last 30 seconds skip as fast as you can bringing your knees up high, for the rest period between rounds skip as fast as a you can without bringing your knees up. You don't get any actual "rest" when skipping, go straight through the rounds. Do 10-15 minutes of that, or as much as you can - it'll be hard at first.

Exercise Circuits. Two minute rounds. 30 seconds burpees, 30 seconds pushups, 30 seconds sprinting on the spot as fast as you can with knees up, 30 seconds thwoing 1's and 2's with one or two pound hand weights. Do three or four sets with 30 seconds to 1 minute rest in between. You can change up the exercises to whatever you want, just do them as hard as you can for the full 30 seconds.

Heavy bag intervals: 10 seconds punching as fast as you can, five seconds rest for three or four two minute rounds. Do one round only throwing straight punches, then one throwing hooks. This isn't an exercise for technique just throw fast and hard to burn out your muscles. Do this after you do your regular heavy bag sessions that are focusing on technique.

As for how long it takes, I'm not sure and it's probably different for everybody. I do know that after I injured my nose my cardio went to hell becasue I couldn't get enough air breathing normally when doing intense work. Took about a month to get my cardio back to normal.

Excellent advice all around!! This is definitely the way to go!! Good post, ScottDBA!!!!

JUHL
11-23-2008, 08:56 PM
running, jumping rope, mitt work, and sparring will get you where you need to be for your fight

Noy
11-23-2008, 11:56 PM
something that most people overlook -> STRETCHING!

stretching not only makes you more agile and flexible, it opens up pathways so that your blood flows better. Better blood flow means your body can send blood and oxygen to where it needs to much quicker.

Also, drink lots of fluids while training.

Mr.Noodle
11-24-2008, 03:13 AM
My arms get tired when I punch a lot and dunno what to do about it. These tips are great and I'm going to get to work.

C.Y.
11-25-2008, 03:13 PM
thank you to everyone that responded to my thread.. you guys gave out some great advice.. i appreciate it


:You_Rock_

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lilevil
01-02-2009, 09:55 PM
I do alot of skill training and running. as far as excersize circuits and things i don't do them very much cause when im in the gym i get my technique work in for the whole 2 hours. skipping rope helps alot though.

916NiTeMaRe
01-03-2009, 09:49 PM
pushing yourself to continue at a high pace... remind yourself why your do this.... i keep family and friends in mind... give it all you got in the gym and you wont hate yourself if you lose a fight.... have someone hold you back when you sprints with a boungy device you can find them sports authority... it well tire the **** out of you.... not only with it help you out it will tear the other persons legs to.... do this a eat properly and you cant go wrong

stevesmith856
01-03-2012, 12:45 AM
Hi,
According to me Regular exercise, balanced healthy diet is very much beneficial for increasing stamina..

fundamentals
01-03-2012, 11:39 AM
good advice. i've been doing this as well!

Barn
01-04-2012, 08:40 PM
Might be your technique that's off. Use your legs and hips when punching and don't just use the arms. You'll tire very fast.

Juansin
01-05-2012, 12:20 AM
Well I think there are so many ways to increase stamina in body . I personally think that Exercises such as Running and Swimming can increase stamina to a great extent .

jaded
01-05-2012, 03:28 AM
Do wind sprints and hit the bag using the same principle as wind sprints but substituting your hands for you legs...that means 20 - 40 second bursts of intensity...not all out but enough to make you breath harder and that will allow you to return back to the prior intensity. 10 sprints per workout (whether on the bag or running)...gradually increasing the intensity as you can. Don't force anything beyond your limitations (if you feel pain that's not a good sign)...but push your self some and stick with it...it will take time.

Spartacus Sully
01-05-2012, 05:43 AM
shadow box, hit the bag, and spar at 80% intensity for 2-3 min rounds with 1 min breaks

this will cause you to hit near vo2 max after each round but more importantly it will tax your lactate threshold and improve your resting heart rate.

and it does all this while your actually praticing technique.

some people tell you to sprint, a better option is putting the same intensity into just foot work and keeping your hands up for 2-3 min rounds, no punching.

a few rounds of that and your legs are going to feel just as tired as they would be if you were sprinting, and you get to work on keeping your hands up and foot work while you do it.

BarryRobinson
01-05-2012, 07:51 PM
anyone have any tips or can anyone offer any training routines or advice to increase endurance and stamina?

is there anything you can eat that may help you while you're training?

and with these exercises how long before you see any results?


thanks all the advice is very much appreciated

:boxing:
By breathing champ. Here is a more in depth video about how you can improve your breathing by taking Control (http://www.controlisfun.com) of your body.

http://www.youtube.com/watch?v=CB_KRHXU1BA
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BTF
01-07-2012, 01:38 PM
Roadwork, Roadwork, Roadwork, Roadwork.

Plus some sprints/intervals, and long heavy bag routines

boxing1983
01-07-2012, 04:49 PM
yeah thats what we do at the gym I train at skipping and than the last 30 seconds balls to the wall followed by ten pushups and situps during the rest period.

josh-hill
01-07-2012, 05:47 PM
there are 3 main parts of stamina. aerobic fitness, anaerobic fitness and muscle energy use. long distance runs build aerobic. sprints build anaerobic, and promoting the growth of fast oxidative fibers works on muscle endurance

moneymayforever
01-08-2012, 12:03 AM
i went to the gym yesterday after new years, i didnt stop doing my roadwork. normally I can do 3 rounds of pad work with out not getting too tired but yesterday I was dying at the 1st round, I really dont know why. i kept my guard up and my shoulders were killing me.