Hey Guys, im wondering what would be better 100M X 5 sprints or 5km jog for lasting 12 rounds.... or should i like do 4km jog finished with 2X100m sprints to get the better of both???

you need both


If i had to pick one, the long jog, since you are doing rounds in the gym anyways.

you should mix sprints in to your jog
(sprint for 10 seconds jog for 30 seconds repeat over and over again)

from what ive learnt in sport science, sprint are better as they are more specific but long runs condition your legs, stamina and weight. id do long runs every other day and sprints the days inbetween. early morning naturally.

You do what gets you tired faster, so when you continue doing it you will build up wind quicker. What you do in your first sprints is what you'd more then likely feel in the first couple of rounds when barely in shape.

Amatuer boxing is an insane sport because it requires pretty much everything. It's both a somewhat endurance sport because of the extent of physical exercise for a prolonged period, but it's also a sprint sport because it hasn't a steady pace.

I'd say its best to run 3-6 miles, at a good speed. Alongside this, you'll have to do fast-paced bodyweight exercises, continually. Your gym probably makes you do the latter anyway, and expects you to do the former.

To be honest, keep doing those alongside your bag work, pad work, skipping and sparring and it'll cover the bases.

I'd do both if you have the energy

Who you fighting for 12 rounds?

go for a long run 2 times a week maybe
other day's mix in intervals / sprints

example
A) 5x800 meter 1 minute rest
B) 7x600 meter 1 minute rest
C) 8x400 meter 1 min rest
D) 10x200 meter 30 sec rest
E) 12x100 meter 30 sec rest


or
200 meter sprint
pushups~30 sec
200 meter sprint
burpees 30 sec
200 meter sprint
squat jumps 30 sec
200 meter sprint
v ups 30 sec.

Just an example.

well i spar 10-12 rounds in the gym i stay in the ring the whole time. i cant last it at 3mins but i get tired and start covering up