Roadwork and Intervals training

[RichardDavy4273]

Wussp guys I love boxing and have wanted to box for many years unfortunately Ive got a late start at 22 and cant wait until my first Amateur fightbut Its coming up fast and I need a good road work and intervals training regimen so that when I step into the ring I have no problems with conditioning thats the last thing I want to worry about so if you guys could help I would greatly appreciate it

[BrooklynBomber]

I run in the morning(regular conditioning run) and do the HIIT after training(both boxing or weighttraining) Works well for me.

[David06]

Wussp guys I love boxing and have wanted to box for many years unfortunately Ive got a late start at 22 and cant wait until my first Amateur fightbut Its coming up fast and I need a good road work and intervals training regimen so that when I step into the ring I have no problems with conditioning thats the last thing I want to worry about so if you guys could help I would greatly appreciate it

Well when I go to the gym I just run at a steady pace for about 20 minutes. When I'm at home however, I keep a steady pace for 2:30. The last 30 seconds of the round, I sprint. Then I have a rest period(either 30 seconds or a minute, it just depends). Then I repeat the whole thing for about 9 or 10 rounds.

[fraidycat]

I keep a steady pace for 2:30. The last 30 seconds of the round, I sprint. Then I have a rest period(either 30 seconds or a minute, it just depends). Then I repeat the whole thing for about 9 or 10 rounds.

That is a really good idea. I may start doing that.

Right now I just run at about a 7:30 mile pace, and every so often I sprint until I'm tired, then go back to running. I do this for about 45 minutes every morning. My main thing is to NOT QUIT even when I'm exhausted from sprinting. Train my body to keep moving no matter how tired I am.

[David06]

That is a really good idea. I may start doing that.

Yeah I'm sure either way is good, and if you can adjust your body so that jogging feels like a rest period, that's great...But for now I'm sticking to what I do and walking during my rest period.

[Smokin']

You should run hills. Find a hill run up it as fast as you can. Jog down or even walk. Repeat this about 5 times. That will be one round. Do about 5 of these and keep improving from that.

[PunchDrunk]

For amateur boxing... 5x800m (half mile) - do it in under three minutes, one minute rests.
Closer to competition, do 5x400m - 60-75 seconds, one minute rests.
or 4x4x80m. These are all out sprints. Four sprints constitute one round, after which you get a one minute rest. Go for four rounds. Within the rounds you get 10 seconds of rest, which just enough to slow down, and return the starting line for the next sprint back to where you came from.
These are used by the Cubans, among others, and they're very effective. The Cubans run them with headgear and mouthpiece.

[David06]

The Cubans run them with headgear and mouthpiece.

I can just imagine the looks you would get running around the block with that get-up.

[phallus]

I run in the morning(regular conditioning run) and do the HIIT after training(both boxing or weighttraining) Works well for me.

i like to the cardio first, it wakes me up. i run 3 mi 2X week and run up stairs for about 25 - 30 mins every day. after this i'll do plyometrics - herpees and plyometric pushups and shadowboxing / bagwork. feels good for me. even a twice a week long distance run can keep u in shape, and keeps the fat off

[FIGHTING_FLIP]

one method of running i use is run with my mouth half full of water to get the habit of keepin my mouth close while breathing..tho i am aware of the correct breathing method, i still find it very useful..DONT SWALLOW THE WATER!