View Full Version : Roadwork done the proper way


dctopboots01
09-12-2011, 07:28 AM
Many old fashion boxing coaches will tell their fighter to run about 5 miles 2-4 times a week. Why this is good for health and cardiovascular fitness it is non-specific to boxing. Interval Training is the way forward!

Boxers fight for 2 or 3 minutes explosive rounds and your roadwork needs to mimic this. Interval training should be perfomed 2-3 times a week with one long run (3-5 miles) advisable once a week, as a degree of CV fitness is still required.

Remember boxing is mainly an anaerobic sport and this theme should be brought in to all training sessions. Here are some examples below:

EXAMPLE A

Run 600mx5, 1min rest (this closely mimics a 3min rounds)

EXAMPLE B

Jog for 20secs, run for 20secs, sprint for 20secs x2or3 (depending on if you fight 2 or 3 minute rounds). Rest for 1 minutes and repeat 5 times.

EXAMPLE C

Run 800m, 1min rest (x2)
400m, 1min rest (x4)
200m, 30sec rest (x4)

moneymayforever
09-12-2011, 10:09 AM
maybe LSD is just a way of building up endurance?

raf727
09-12-2011, 10:12 AM
wow it seems you have completely revolutionized boxing training forever. you invented sprinting.

man i bet ariza and victor conte and them guys are shaking in their boots

dctopboots01
09-12-2011, 10:14 AM
wow it seems you have completely revolutionized boxing training forever. you invented sprinting.

man i bet ariza and victor conte and them guys are shaking in their boots

You what? I'm not trying to change boxing, I'm only trying to help fighters get the best from training...but thanks for the heads up.

dctopboots01
09-12-2011, 10:17 AM
maybe LSD is just a way of building up endurance?

I have nothing against LSD, I mean I do use it once a week. It's proberly best in the close season (before the 8-12 intense weeks before a fight) as a foundation but when you get to that 8-12 weeks, you really want to hone in on specifics.

If interval training is done regularly, our bodies will be used to the pattern of working out when fighting/sparring!

them_apples
09-12-2011, 01:49 PM
Many old fashion boxing coaches will tell their fighter to run about 5 miles 2-4 times a week. Why this is good for health and cardiovascular fitness it is non-specific to boxing. Interval Training is the way forward!

Boxers fight for 2 or 3 minutes explosive rounds and your roadwork needs to mimic this. Interval training should be perfomed 2-3 times a week with one long run (3-5 miles) advisable once a week, as a degree of CV fitness is still required.

Remember boxing is mainly an anaerobic sport and this theme should be brought in to all training sessions. Here are some examples below:

EXAMPLE A

Run 600mx5, 1min rest (this closely mimics a 3min rounds)

EXAMPLE B

Jog for 20secs, run for 20secs, sprint for 20secs x2or3 (depending on if you fight 2 or 3 minute rounds). Rest for 1 minutes and repeat 5 times.

EXAMPLE C

Run 800m, 1min rest (x2)
400m, 1min rest (x4)
200m, 30sec rest (x4)

you definently still need long runs though. Just going by personal experience. running in generally just toughens the heart up improves your fitness. Just doing a lot of sprints will never give you that Pacquiao esque stamina.

ghns1133
09-12-2011, 02:19 PM
u need the long a$$bustin runs for mental conditioning aswell as physical....

a and if u r fightng 10 or 12 rounds u should be crankning out like 7 miles no sweat.

Sugarj
09-12-2011, 02:39 PM
Many old fashion boxing coaches will tell their fighter to run about 5 miles 2-4 times a week. Why this is good for health and cardiovascular fitness it is non-specific to boxing. Interval Training is the way forward!

Boxers fight for 2 or 3 minutes explosive rounds and your roadwork needs to mimic this. Interval training should be perfomed 2-3 times a week with one long run (3-5 miles) advisable once a week, as a degree of CV fitness is still required.

Remember boxing is mainly an anaerobic sport and this theme should be brought in to all training sessions. Here are some examples below:

EXAMPLE A

Run 600mx5, 1min rest (this closely mimics a 3min rounds)

EXAMPLE B

Jog for 20secs, run for 20secs, sprint for 20secs x2or3 (depending on if you fight 2 or 3 minute rounds). Rest for 1 minutes and repeat 5 times.

EXAMPLE C

Run 800m, 1min rest (x2)
400m, 1min rest (x4)
200m, 30sec rest (x4)


In example A I'd have said that 3min 600m reps with one minute rest would be a touch slow. This would be only a mild aerobic pace. 3min 800s are more like it but not quite anaerobic.

But I quite like examples B&C for as long as the pace is fast enough for each rep.

Actus Reus 21
09-12-2011, 11:15 PM
wow it seems you have completely revolutionized boxing training forever. you invented sprinting.

man i bet ariza and victor conte and them guys are shaking in their bootshahahhaah :boxing:

dctopboots01
09-13-2011, 03:47 AM
you definently still need long runs though. Just going by personal experience. running in generally just toughens the heart up improves your fitness. Just doing a lot of sprints will never give you that Pacquiao esque stamina.

Very true. Boxing is 20% cardio so it should count for 20% of your training.

old cat
09-13-2011, 11:18 AM
Some people think just because something is new it is necessarily better. I hope your not going to argue that todays boxers are in better shape than the 15 round fighters of the past. I know some new technologies do help, like nutrition. But nothing replaces Hard Work.

There are no short cuts to greatness my friend.

Did your really say conditioning is only 20% of boxing?


as an aside, i ran a race last week. I did not eat like i should have. I had several moment during the race i felt like walking. I chose not to. The mental strength gained by gutting out a fast paced 3 to 6 mile run cannot be overlooked.

raf727
09-13-2011, 11:33 AM
i thought the old sayin was 80 percent conditioning 20 percent skills? no? bro your a clown, quit going all internet warrior and trying to train cats on here, 20 percent bro? really?

a sign they got at my gym says a bunch of **** about focus and defense, then big and bold

"when all is said an done, condition is number one"

your gonna win most of your amateur fights at the lower levels based on CONDITIONING ALONE. the skills aspect of boxing, while extremely crucial when your moving up to the higher levels of competition, really doesnt mean much in the pits of the amateurs, at least until you turn open( in the US I dont know how other nations amateur programs are).

condition condition condition


and I completely agree with the above post, the mental conditioning that comes from long runs cannot be understated. thats where you start building that evander holyfield style "i will not be denied" ethos

dctopboots01
09-13-2011, 11:41 AM
i thought the old sayin was 80 percent conditioning 20 percent skills? no?

No, no, no...my bad. I meant 80% anerobic and 20% aerobic!
Interval training is hard work. I'm not saying boxers are fitter now just there's more knowledge. Ariza's fighters don't do long runs. Manny Pac does mostly sprinting. It's all relevent.

New England
09-13-2011, 12:23 PM
You what? I'm not trying to change boxing, I'm only trying to help fighters get the best from training...but thanks for the heads up.



you are clearly in no position to do that.

are you even serious?

dannnnn
09-14-2011, 09:03 AM
Ariza's fighters don't do long runs. Manny Pac does mostly sprinting. It's all relevent.

Actually Freddie Roach has been quoted as saying that Pacquiao does 7-8 mile runs uphill.

SBleeder
09-14-2011, 12:42 PM
Sorry, not going for this.

Longer runs are the best way for me to build up my stamina AND prevent the gain of muscle, which is a problem for me. When I train too anaerobically, I develop muscle weight and don't have the stamina to make it through a 2 to 2.5 hour training session.

Tip is noted, but I'll stick to what has worked for the great fighters in history.