A common phrase in today's athletic community is "sport-specific training". Well guess what, boxers can make their running program more "sport-specific" by training around the work-to-rest ratios of an actual bout. This form of running is often referred to as interval training. Essentially, it consists of running hard for the duration of a round, for example 2 or 3 minutes, depending whether you are amateur or pro. Your rest period will consist of approximately the same rest period you have between rounds. If you are fighting 4 rounds, a good program will consist of 5 intervals. Pros training for longer bouts will increase the number of intervals. It is a good idea however to keep the maximum number of intervals somewhere around 8-10 to avoid overtraining.

This program should only be performed 2 or 3 times per week. On "off" days, it is a good idea to return to the traditional form of roadwork, via a nice 2-4 mile run. The longer runs are still important as they enable your body to endure the harder interval work. These sessions should still be run with a brisk pace. When you train, you must train hard, or do not train at all. Most boxers should be able to maintain a 6 or 7-minute per mile pace, depending on the distance of the run. I like to see all fighters run 2-miles in 12 minutes or less. This is a good measure of general fitness.

-- http://www.rossboxing.com/thegym/thegym1.htm

That's a great thread Super_Lightweight. Honestly, my brother is like a workout kingpin. For a big man (6'4'' 210) he is quick and agile as hell, and he testiments this to his sports-specific training that he did.

If you are a boxer, listen to this ****in topic. Running 8 miles a day isn't going to do jack squat to your boxing conditioning.

Only thing about your program is that your putting WAY too much pressure on your knees/legs. Your legs are going to be dead after a week and it will effect your training/development. I recommend if your in-season and boxing then only running or working out 2-3 times a week. Trust me, rest is the best medicine.

yes, this sport specific thing has been going around for the last five or so years. they have been training the boxers at the gym i go to based on sport specific schedules, ie interval running for us boxers.

thanks for the thread though, its a good read.

Are you saying only go to the gym and do running 3 days a week? That won't cut it. Hell, Roy ran and trained 6 days a week for Ruiz and he considered that off time, to allow him to have more legs for the fight.

You can get on the stationary bike to ease some of the damage to the legs also.

Are you saying only go to the gym and do running 3 days a week? That won't cut it. Hell, Roy ran and trained 6 days a week for Ruiz and he considered that off time, to allow him to have more legs for the fight.

You can get on the stationary bike to ease some of the damage to the legs also.

I thought YOU were the one talking 'sport specific'? Why would anyone here train like Roy Jones, when they don't fight 12x3 like Roy Jones? You're right that 3 training sessions a week are way too few, but your example is BS.
Smokin' has a point also, though. Running 6-7 times a week is way too much for the regular amateur (which I'm supposing is the general population of this board). During the "season," 3 times of interval running is more than enough. You'll need the other days of the week to do the REALLY sport specific training: Sparring, mitts, bags, shadowboxing etc.
If you run every day AND do all that, your legs will get no time for restitution, and your boxing workouts will suffer for it, or end in overtraining even.
7 workouts a week is enough for an amateur "in season," with room to step up to 2 or even 3 sessions daily, in training camps before nationals, or some other main goal of the season.