How can I build up my endurance to last longer in sparring. I know of course that more sparring will get you used to it, but I also want to do some stuff at home with calisthenics for the endurance. What should my sets/reps look like?

Look up plyometrics, the site I gave you. That will give you muscular endurance (the jumping/footwork drills) so you don't get tired in the heat of battle.

Whatever you do, it has to simulate the actual situation. Let's say you want to fight hard for 3 minutes, but can only last 1 minute at the pace you want. Then you will do 1 minute at the fast pace several times in a row with 30 seconds or a minute's rest in between. One has to be realistic about pace though. Noone can go all out for 3 minutes. 45 seconds is the limit for all-out warfare. Then one has to move around, duck, dodge, whatever, to recover a little. So I am talking about improving one's overall pace. Also, since you are pushing your body beyond its comfort zone by doing the higher pace several times rather than only once, the body will require resting to rebuild, so you will need to take an easy day after a hard day.

IN regards to yrejj's post, that shit right there is functional training. That would be the stuff I recomend you do. I would still do plyo's, though.

Look up plyometrics, the site I gave you. That will give you muscular endurance (the jumping/footwork drills) so you don't get tired in the heat of battle.Yeah, I'm starting to do more of those. So I shouldn't be doing things in the 50+ rep range for endurance at all?

Whatever you do, it has to simulate the actual situation. Let's say you want to fight hard for 3 minutes, but can only last 1 minute at the pace you want. Then you will do 1 minute at the fast pace several times in a row with 30 seconds or a minute's rest in between. One has to be realistic about pace though. Noone can go all out for 3 minutes. 45 seconds is the limit for all-out warfare. Then one has to move around, duck, dodge, whatever, to recover a little. So I am talking about improving one's overall pace. Also, since you are pushing your body beyond its comfort zone by doing the higher pace several times rather than only once, the body will require resting to rebuild, so you will need to take an easy day after a hard day.I see what you mean, but I'm talking about how to build endurance with calisthenics and plyometrics. I already do most of the stuff you mentioned.

Something that I thought about. If my legs can support for example 300 lbs. and they tire out by 2nd round. If I strength train them and eat low calories so I don't gain weight (muscle or fat) and they can support 600 lbs. Since I didn't gain any weight and gained lots of strength, they could go past the original 2nd round right?

all i gotta say reps. in everything u do. be very consistant and try to set an amount per round. reason why i can keep my hands up for over 12 rounds without dropping them

all i gotta say reps. in everything u do. be very consistant and try to set an amount per round. reason why i can keep my hands up for over 12 rounds without dropping themLike if I do 100 sit-ups in 3 minutes (1 round), next time try to increase? And this is for all the number of sets (rounds) I do, right?

Finally a constructive post from yrrej, good stuff. :)

Remember. plyometrics are NOT for endurance! Attempting to do that will get you injured.

Like if I do 100 sit-ups in 3 minutes (1 round), next time try to increase? And this is for all the number of sets (rounds) I do, right?Is that good?

have lots and lots of sex!

lol na work on things like running as fast as you can for a certain amount of time and stuff liek that you know doing things as fast and hard as you can for a certain amount of time and slowly increase teh times.

have lots and lots of sex!

lol na work on things like running as fast as you can for a certain amount of time and stuff liek that you know doing things as fast and hard as you can for a certain amount of time and slowly increase teh times.Like, if I hit a heavy bag on 1-2's for 40 seconds until my arms give out and try to get more seconds weekly?

Or should I do something like getting 100 sit-ups in 3 minutes and trying to get more reps the next week?

Look up plyometrics, the site I gave you. That will give you muscular endurance (the jumping/footwork drills) so you don't get tired in the heat of battle.

what plyometrics site did you give him?

can i have it also? thank you

For muscular endurance it need to train I type fiber (red type) with weights. 1st muscular group to train should be shoulders, which punching will get tired as firsts, making more reps with less weight; but never forget to train strenght (with big weight and less reps) for don't loose ur punch power. And in 2nd time, train with cardio, with shadow boxe and sparring for get ur general endurance bigger ;)

For muscular endurance it need to train I type fiber (red type) with weights. 1st muscular group to train should be shoulders, which punching will get tired as firsts, making more reps with less weight; but never forget to train strenght (with big weight and less reps) for don't loose ur punch power. And in 2nd time, train with cardio, with shadow boxe and sparring for get ur general endurance bigger ;)

Wrong again! Since most of what you do in a boxing ring is anaerobic - punching especially - training aerobically is a waste of time. Boxing is high intensity, so low intensity cardio does next to nothing for the kind of muscular endurance needed for a boxer. Anaerobic training like high intensity intervals is the way to go. Tabata method (20/10 intervals) is good. I use that with my fighters with great results - 4x2minute rounds of 20/10 is a killer! Also medicine ball throws (mimicking straight ounches, high and low hooks) in 30/30 intervals is a great tool for power endurance, which is really what boxers need to keep punching.
Red fibre training with weights is for sissies and losers (you'l BECOME a loser in the ring in no time doing that garbage). Boxers need to be explosive, therefore movements have to be explosive or heavy (which does the same as explosive due to the fibres activated, and the firing of the nervous system).

Wrong again! Since most of what you do in a boxing ring is anaerobic - punching especially - training aerobically is a waste of time. Boxing is high intensity, so low intensity cardio does next to nothing for the kind of muscular endurance needed for a boxer. Anaerobic training like high intensity intervals is the way to go. Tabata method (20/10 intervals) is good. I use that with my fighters with great results - 4x2minute rounds of 20/10 is a killer! Also medicine ball throws (mimicking straight ounches, high and low hooks) in 30/30 intervals is a great tool for power endurance, which is really what boxers need to keep punching.
Red fibre training with weights is for sissies and losers (you'l BECOME a loser in the ring in no time doing that garbage). Boxers need to be explosive, therefore movements have to be explosive or heavy (which does the same as explosive due to the fibres activated, and the firing of the nervous system).

U should to preserve explosivity, of course. But anyway, for the other things u said, u're right :o explosivity=strenght+speed and =endurance :p ;)

So drills like 40 seconds non-stop bag hitting with 20 second breaks is good?

You seem to have the right idea

if you want muscular endurance for boxing then try doing you workouts based on doing 3 mins on 1 min off for 10 rounds - this could be cardio - medium to high intensity or when doing the heavy bag - with bag work when you find it quite easy to do 3 min on - 1 min off cut down your rest periods between each round. basically if you cut down rest periods you should build muscular endurance - another thing that many people dont do enough of is rest - you need to rest to allow your muscles fibres to repair themselves to see the full benefit of any training be it boxing or weight lifting

Ok, those I do but I'm talking about endurance from calisthenics. Is that possible?

Ok, those I do but I'm talking about endurance from calisthenics. Is that possible?

Sure. Do your calisthenics in 20/10 intervals. It'll work if it doesn't kill ya'! ;)

In every place i've trained that believed in high intensity interval training; we've done tabata's with calisthenics. We've done them purely with squat, alternating between squat and pushup (my fav'), and purely with pushups.

Another good option is burpees aka squat thrusts.

20/10 is 2:1 work:rest right? Like 2 minutes running, 1 minute rest?

In general, yeah it's 2:1; but the 20 second threshold is specific due to a biochemical thing with your muscles. I don't know enough specifics to really go into it, something to do with the breakdown of ATP, but 20 seconds is about the natural threshold of 100% intensity.

Yeah, it's 20 seconds work, 10 seconds rest. Longer than that, and you start to lose a little intensity.

NJFighter: first 20, do burpee's, next 20, do squat jumps, next 20, do a punch out drill, next 20, do pushups. After that start over, and see how long you can keep going. I guarantee you'll be wondering how the floor attached itself to your face before you've done 10 intervals if you go ALL OUT every second of work. ;)

Yeah, it's 20 seconds work, 10 seconds rest. Longer than that, and you start to lose a little intensity.

NJFighter: first 20, do burpee's, next 20, do squat jumps, next 20, do a punch out drill, next 20, do pushups. After that start over, and see how long you can keep going. I guarantee you'll be wondering how the floor attached itself to your face before you've done 10 intervals if you go ALL OUT every second of work. ;)Wouldn't that be more for stamina and not for muscle endurance? I'm going to start doing the 20/10 on the heavy bag 3x a week. My main endurance goal is to not get tired out muscles as fast and I thought instead of pushups, etc, the most specific would be on the punching bag.

if you're just worried about your shoulders burnin out, then shadow with 1, 3, or 5lb dumbbells (build up slowly) for 2 or 3 rounds on workout days always helped me out.

if you're just worried about your shoulders burnin out, then shadow with 1, 3, or 5lb dumbbells (build up slowly) for 2 or 3 rounds on workout days always helped me out.I started those already today with 6 lbs. Should I do that in addition to 20/10 on the heavy bag or do just the weighted shadowboxing?

They're working different things, but doing both couldn't hurt.

The Tabata's will improve your overall endurance, recovery, and aerobic capacity. This'll keep you from gassing in the round and indirectly keep your shoulders from burning out.

The shadow with handweights will strictly focus on keeping your shoulders from burning all the time and allow you to still be able to function when they are burning.

In my own experience 3lb handweights has been ideal for shadow, with 5lb being for the occasional "heavy" round. Going too heavy with it is not good coz it'll be hard to keep the "snap" in the punches, you'll end up pushing with them. Heavier dumbells would be good for holding a static high guard and focusing on your footwork and head movement.

They're working different things, but doing both couldn't hurt.

The Tabata's will improve your overall endurance, recovery, and aerobic capacity. This'll keep you from gassing in the round and indirectly keep your shoulders from burning out.

The shadow with handweights will strictly focus on keeping your shoulders from burning all the time and allow you to still be able to function when they are burning.

In my own experience 3lb handweights has been ideal for shadow, with 5lb being for the occasional "heavy" round. Going too heavy with it is not good coz it'll be hard to keep the "snap" in the punches, you'll end up pushing with them. Heavier dumbells would be good for holding a static high guard and focusing on your footwork and head movement.Ok, right now it's about 6-9 lbs. because I have the adjustable ones and the lightest weight is 3 lbs a side. But I think the dumbell handle itself might be 3 lbs. so I might do that.

I've heard things that I should do non-weighted shadowboxing after weighted times because they'll slow down again. Should I do this or is that just a myth?

NJ, try these insted of dumbbells : http://www.ringside.com/DETAIL.ASPX?ID=24651

Thoses are for your ankles, but you should be able to get 2 and 3 lbs ones for your wrists at an affordable price. My fighters use those, both for heavy bag (not all their heavy bag work of course), and for 20/10 punchout drills. Just put them on over where to velcro closing mechanism on your gloves are.

How heavy are you? 6 lsb weights are definitely to much for all but 220+ guys... 3 lbs for most, 2 lbs for younger (14 and under) and lighter (less than 120 lbs)fighters.

I always shadow barehanded (or w/gloves) afterward just in case; so i remember not to continue to go slow- more like a mindset.

A similar example is the elliptical crosstrainer. I do that thing on like level 20, resistance near max. it's much harder than a lighter resistance, but also it's not going to move as fast as a lighter resistance. If I look over to other people on the same machine, I'm sweatin ballz, pushing it with each stride, while others are cruisin at a really quick clip. When I tried it without the resistance I didn't automatically go like a bat outta hell, I was kinda used to the grind. I had to play with it a while to get used to moving quick. Once I changed my mindset, I was flyin faster than any of the other folks coz I had the conditioning to go.

Same thing with the hand weights, it's a mindset.

I always shadow barehanded (or w/gloves) afterward just in case; so i remember not to continue to go slow- more like a mindset.

A similar example is the elliptical crosstrainer. I do that thing on like level 20, resistance near max. it's much harder than a lighter resistance, but also it's not going to move as fast as a lighter resistance. If I look over to other people on the same machine, I'm sweatin ballz, pushing it with each stride, while others are cruisin at a really quick clip. When I tried it without the resistance I didn't automatically go like a bat outta hell, I was kinda used to the grind. I had to play with it a while to get used to moving quick. Once I changed my mindset, I was flyin faster than any of the other folks coz I had the conditioning to go.

Same thing with the hand weights, it's a mindset.

Definitely. Keeping punches loose, and thinking about snapping them out "easily" and fast really helps the speed in your punches.

I'd recommend keeping that mindset on the handweights though. You absolutely have to WANT to be as loose and fast with the handweights as you are without them. Keeping the mindset is a MUST! And if you can't do that (at least the first few intervals, obviously at the end you'll be burned out)because they become too grinding, the weights are too heavy.

I'd recommend keeping that mindset on the handweights though. You absolutely have to WANT to be as loose and fast with the handweights as you are without them.

Good idea, thanx. Punching with the handweights, I can make individual punches fast and snappy; but in general my hands are less busy, they spend much more time in guard, and my combos get kinda limited. I really gotta work on making the handweight shadow more consistant with the "fast" mindset.

If you're just shadowboxing, I wouldn't recommend using the handweights at all. Work more on technigue there.

The handweights come in for explosive and/or stamina work. Explosive work being 15 reps, 3 sets, of each punch, with FOCUS FOCUS FOCUS on exact technique, looseness and explosion in EVERY rep. Strive to make EVERY rep perfect.
Stamina work, I'm talking about the punchout drills (mostly in the 20/10 format since that works best, in my experience). Of course you have to really mind your technique here as well, but here you also have to focus on busy hands. Get as many punches all the way out and all the way back in proper form, loose, explosive, turning your hands and with a snap. Here you WILL get tired, and your technique WILL slip a bit, but that's the idea.

All should be done with the fast mindset, but the degree of success will invariably be different, which is okay. :)

If you're just shadowboxing, I wouldn't recommend using the handweights at all. Work more on technigue there.

The handweights come in for explosive and/or stamina work. Explosive work being 15 reps, 3 sets, of each punch, with FOCUS FOCUS FOCUS on exact technique, looseness and explosion in EVERY rep. Strive to make EVERY rep perfect.
Stamina work, I'm talking about the punchout drills (mostly in the 20/10 format since that works best, in my experience). Of course you have to really mind your technique here as well, but here you also have to focus on busy hands. Get as many punches all the way out and all the way back in proper form, loose, explosive, turning your hands and with a snap. Here you WILL get tired, and your technique WILL slip a bit, but that's the idea.

All should be done with the fast mindset, but the degree of success will invariably be different, which is okay. :)The weighted shadowboxing I'm doing is at home. In the boxing gym with the trainer, I do unweighted working on technique.

My main goal with the weighted shadowboxing is speed and endurance.

So I should be doing weighted shadowboxing for 3x3 then do unweighted 3x3? And also some 20/10? Should the 20/10 be on the heavy bag?