Agility trainingl How to increase stamina and speed

[moneymayforever]

Hey guys. Today I had a really hard padwork(well it might be normal for everyone else, i've been doing real slow padworks) first time in 3 months. it was something like jab⇒jab⇒1,2⇒1,2⇒jabx4⇒jabx5⇒jabx6⇒jabx7⇒jabx8⇒jabx 9⇒jabx10⇒1,2,3,4⇒1,2,3,4⇒right cross w/ left hook (stepping in)⇒right cross w/ left hook (stepping in)

yeah that kind of stuff non-stop for 2 R, no break in between rounds at a very fast pace, and I was gasing out in the middle of the second round, and i felt ashamed of myself as i didn't have the same stamina and agility. by the middle of the 2nd round i was throwing arm punches in combinations but i tried my best to use my whole body.

after the pad work, i really shadow boxed like **** but i thought to myself; if i had the agility and stamina i could've done a better job during the pad work.

would anyone suggest a good roadwork routine for me? i usually run 5~6 times a week, during the evening from my school to house. its usually 5 miles, around 7km. i run long marathon runs increase my pace during uphills and the last 100~200 meters i sprint like a mad cow. but im not sure if this is the right roadwork im supposed to be doing.

Would anyone suggest a roadwork you guys do, say to get ready for a fight or on a daily basis? I'll post a video of me doing pad works around next week.

Thank you, and god bless.

[TheSpartan]

well..stamina...running alone wont get you stamina, you need heavybag workouts (i have some for staming/speed/power, u can choose if you want), but anyways, i do suicides which is something like this, i sprint the amount of meters then sprint it back, like this, 10m 20m 30m 40m 50m 60m 70m 80m 90m 100m 110m 120m 130m 140m 150m (if i am still alive, i run them back) 140m 130m 120m 110m 100m 90m 80m 70m 60m 50m 40m 30m 20m 10m, then i do after that light jogging for 40 minutes, then i go do 4 rounds of 5 minutes shadowboxing (5 minutes because i am mma fighter so i need to be good at 5 minutes not 3) then 3x5 minutes skipping rope, that starts my training day, for you, i would say u suicide up to 100m and do the shadowboxing only for now. and the thread says "speed" i dont see you asking about speed here, you wanna know speed exercises or something?

[moneymayforever]

oh god yes when i was in the school basketball club we used to do suicides at the end and we HATED that. but come to think of it now that will be pretty good, will try that. im thinking of doing suicides in the morning and long distance running in the evening, would that be a good choice of workout? if so, how many suicides should i do in the morning? oh and as for the speed, i was just questioning how to get faster at running. speed in boxing can be gained during shadowboxing/havy bags so

[TheSpartan]

if you wont do anything after the suicides then i suggest you do mine (starting from 10m, going up to 150m then going down to 10m) and when you do the long distance running, try to be kinda fast ...i know you would say you cant run for long fast, but i will say, run fast, when your tired, do 10-20 sec of shadowboxing then continue running, but reach the distance goal with high speed, speed in running can be easily developed by one easy trick..two easy tricks...ehm, 1- doing it fast..if you keep running in medium speed you wont get anything, but if you reach your max speed everytime, your max will become like your half speed soon (that doubles your speed) 2- shadowboxing without punches..footwork only with weights on..try always to keep shifting weights, go back forward sides rotating, keep it tough, the harder it is now the easier the match! and maaan...baseball club in school, we dont have these...i envy you man...japanese..ugh..lucky to be japanese

[moneymayforever]

oh ok yeah maybe thats the problem i always run 7km between 35~40 minutes medium pace so :-/ i'll try running at a faster pace tomorrow, after doing like one or two suicides beforehand thanks alot! and talk about bein japanese is good, nothing of being japanese is good man. i wish i was born at least half american or something people in the states has crazy athletic and muscular genetics!

[ChowAce]

Do not run suicides in the morning and long distance at night. That is overkill along with boxing. Just assign 1-2 days a week for suicides and explosive interval running and a few days for your long distance runs. But not on the same day.

[raf727]

Bro your supposed to be that tired, thats what it is designed to do. Then when your shadowboxing afterwards, make sure to stay as sharp as you can, because when its the 3rd round and your dead ass tired you dont want to be sloppy its a mental game at that point.

Boxing takes months and months and years and years, your doing the right **** it seems. Just keep doing your distance runs, and your sprints, and your gym work, it will all come together. Like Floyd is so fond of saying, "Hardwork. Dedication."

And like ChowAce is saying, you don't want to overtrain. If your killing yourself and are dead tired from running twice a day 6 days a week your gonna be sloppy in the gym. Technique first, Speed second, Power third.

[moneymayforever]

thanks guys. will try the interval training! will it be a good idea to run before/after gymwork say in the evening or night because when i run at the morning it really increases my stamina but on the other hand i get so tired that i tend to almost fall asleep during class. if its on the weekends then it would be a whole different story. or does running after gymwork increase your stamina than it does in the morning?

[TheSpartan]

good question!..they both affect stamina but in different ways..if you did it in the morning before breakfast it will target how far in a match can you keep breathing well, if you did it after gym work it will target how long can your muscles take ..think about it..early in the morning you haven't done anything muscular effort yet, when you run, you begin to starve and lose your breath, but your muscles will keep going on, you can keep running but your almost dead! you cant breath! now after gym work, you probably ate breakfast and lunch already, gives you some stamina and energy to burn, but you were just doing muscular effort, which will be hard for your leg muscles to keep running. summary is. you want muscular endurance run after gym, you want (i don't know what it is called) to delay being winded go run in the morning, but again, its not which one sounds better, it is which one you are lacking, if you have muscular endurance then run early, if you don't get winded fast but your muscles get tired fast, then run after gym, i hope this helps!

[moneymayforever]

thanks! will running before gymwork affect my stamina as well? and i ran 7km in 37 minutes today, is this fast or slow? any advice would be appreciated