Sprints for boxing

[dman4093]

I was thinking of doing sprint training for boxing, such as 60 second sprint,60 second jog for 20 Sets with five pound ankle weights. I been doing research on this and it said this exercise will increase footwork speed and explosiveness or would a 40 minute run be better.

[SthPaw]

I have heard sprints can help out a lot in terms of boxing fitness, I don't know the science behind much of it but me personally I prefer a good 4 mile run 3 or 4 times a week.

I can see why a set of sprints can help because of the massive effort put into them and then the rest phase kind of suits boxing, so in that case I guess you could argue that sprints are more beneficial than a long steady run, but again I'm not sure. However there is a reason why long distance runs have been part of boxing workouts since forever I suppose.

I guess you could work out a routine where both are done on different days of the week?

[baya]

I was thinking of doing sprint training for boxing, such as 60 second sprint,60 second jog for 20 Sets with five pound ankle weights. I been doing research on this and it said this exercise will increase footwork speed and explosiveness or would a 40 minute run be better.

it's important to mix it up. do the long runs as well as the intense shorter sprints. breath regulation is paramount in that ring and since a fight will never have the same tempo you need to push yourself at different paces.

unsolicited advice; when i go for my 10 miler's i do 8min miles for the first 3 miles, then i pace myself up for a 6:30 mile over the 4 miles, then i have to beat 6:15 for the remaining 3.

incorporate something like that into your regimen, it can only serve you well.

[FightFit]

it's important to mix it up. do the long runs as well as the intense shorter sprints. breath regulation is paramount in that ring and since a fight will never have the same tempo you need to push yourself at different paces.

unsolicited advice; when i go for my 10 miler's i do 8min miles for the first 3 miles, then i pace myself up for a 6:30 mile over the 4 miles, then i have to beat 6:15 for the remaining 3.

incorporate something like that into your regimen, it can only serve you well.

What would you suggest for a 3min 3 round fight with 4 weeks till fight night.

[Ray Corso]

Jog out 10 to 11 power line polls then sprint 1 or 2 (1/2 mile & 75 yd. sprint) ! Once your in pretty good shape adding the sprints simply adds more explosiveness in your fitness.
I never suggest using added weights, especially for sprint work!
Add in decline and incline running instead of stressing with weighted arms or legs!
Unless your standing or sitting do not add weights to your body weight simply increase exercise as you get closer to top condition. Boxing conditioning must maintain flexibilty and be free of pumping huge amounts of blood into muscle regions. Replenitioning oxygen to muscle areas should be your goal you need to be able to "recover" from exhaustion or "depletion" quickly so mixing up your road work routine is very important. Slight incline to sharp angled climbs is a great work out once in your in good shape. Try not to over tax your body until your in good shape!
Ray.




.....fightfit; whats your current routine?

[FightFit]

Jog out 10 to 11 power line polls then sprint 1 or 2 (1/2 mile & 75 yd. sprint) ! Once your in pretty good shape adding the sprints simply adds more explosiveness in your fitness.
I never suggest using added weights, especially for sprint work!
Add in decline and incline running instead of stressing with weighted arms or legs!
Unless your standing or sitting do not add weights to your body weight simply increase exercise as you get closer to top condition. Boxing conditioning must maintain flexibilty and be free of pumping huge amounts of blood into muscle regions. Replenitioning oxygen to muscle areas should be your goal you need to be able to "recover" from exhaustion or "depletion" quickly so mixing up your road work routine is very important. Slight incline to sharp angled climbs is a great work out once in your in good shape. Try not to over tax your body until your in good shape!
Ray.




.....fightfit; whats your current routine?

Hey ray i dont really have much of a routine i go the club monday wednesday friday and do 2hours every time,i was gona start running next week normally i just run for 40mins jog forwards backwards some sprints between electric poles its not really a routine i was gona do my runs on tues thurs sat.I would be very interested in a simple rountine for the 9mins of boxing im ok in the club i work hard i enjoy it i will be running alone so sometimes itsa bit boring so this time i would like to force a pace in the bout a routine that may benifit that would be cool.

[Ray Corso]

My fighters would have already been on the road atleast 4 1/2 weeks away from their fight! Atleast 3 to 5 miles 6 days a week and alternate the sprints every other day!
your alone in the ring too................if you can spar 3 rounds hard and finish strong then go fight, if not you better start running like Joe Frazier is chasing you! Only gym time is 3 days you need to be busting on your days away from the gym. Hard fast road work, atleast 6 fast rounds of shadowing, multiple stomach work, strong neck work and eating protein and getting plenty of sleep!
The first round is a MUST win in amatuer boxing!! Its a huge advantage when you put your opponent on the defense, and he needs to become more offensive!
When the bell rings get right to him and move your hands and take control by being first throughout the round! Good luck increase everything your doing until 3 or 4 days away from the fight then cut back 50% but keep putting good energy into your shortened work outs! Ray.

[baya]

What would you suggest for a 3min 3 round fight with 4 weeks till fight night.

5 miler's on tues, wed and friday. start off at 7:30 miles and increase to a 6:30 over at least the last mile to 3/4 mile.

mon a quick 3 miler, keep that under 20 minutes.

sunday is your long run day, no less than an 8 miler with the most important thing being that you finish harder than when you started. if you're not at the brink / or you're not yacking then you need to push yourself harder.

[FightFit]

My fighters would have already been on the road atleast 4 1/2 weeks away from their fight! Atleast 3 to 5 miles 6 days a week and alternate the sprints every other day!
your alone in the ring too................if you can spar 3 rounds hard and finish strong then go fight, if not you better start running like Joe Frazier is chasing you! Only gym time is 3 days you need to be busting on your days away from the gym. Hard fast road work, atleast 6 fast rounds of shadowing, multiple stomach work, strong neck work and eating protein and getting plenty of sleep!
The first round is a MUST win in amatuer boxing!! Its a huge advantage when you put your opponent on the defense, and he needs to become more offensive!
When the bell rings get right to him and move your hands and take control by being first throughout the round! Good luck increase everything your doing until 3 or 4 days away from the fight then cut back 50% but keep putting good energy into your shortened work outs! Ray.

I would have done i only got asked a week ago by the guy who runs the club, he only opens those 3 days i go so if it was more i would be there il be honest with you i could do the 3 rounds tonight im fight fit as they say im 30 so im not like a young amateur boxer im just making up the numbers for his show, i know my opponent i sparred him before he couldnt box eggs but he is fit and strong he comes forward likes to get wild and he knows i like to box so im guessing his training will focus on high pace come forward i want to match that high pace with movement and consistent punches i only asked for a routine because i never had one before i just do my own thing and train hard thanks for the advice anyway appreciate it.

[Ray Corso]

The best advice anyone will give you is the boxing creed;

.......be first!! with your punches...........!