Sprints for boxing

[TonitosWay]

I sprint 60 yards and walk 60 until I can't run anymore. It supposedly helps your explosiveness.

[xophe]

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.

Do you rest Thursday/Saturday?

[baya]

Do you rest Thursday/Saturday?

yes. maybe keep it to one rest day a week like ray corso inferred and run on thursday, the long run will take it out of you on sunday.

[L3TH4L]

If I could pick one workout that I can do for the rest of my life it would be sprinting. It increases HGH by 530%!!! That being said, I don't recommend sprinting with ankle weights, unless you want to blow your knees out. If you have access to a prowler and harness vest that's the safest way to sprint with weights, or you can buy a parachute.

Regular sprints are just fine too. 10 x 400m repeats with 1 minute rest intervals twice a week with 5 mile runs 5 days a week would condition your body for 12 rounds.

[Sugarj]

If I could pick one workout that I can do for the rest of my life it would be sprinting. It increases HGH by 530%!!! That being said, I don't recommend sprinting with ankle weights, unless you want to blow your knees out. If you have access to a prowler and harness vest that's the safest way to sprint with weights, or you can buy a parachute.

Regular sprints are just fine too. 10 x 400m repeats with 1 minute rest intervals twice a week with 5 mile runs 5 days a week would condition your body for 12 rounds.

That's an excellent workout. All the better if your rep average is sub 75 secs.

[lgee]

Of course you need the gas to go the full fight, but lots of people neglect the "burst" that you want to have in your arsenal too. I have experimented with using one of these with sprints (not the real intended use, but worth the experiment none the less), and it does seem to help a little. It might just be in my head though, so it's hard to tell.

[Vitez]

I'm not a fighter but YES sprints do help with general fitness!

Hey try springing slightly uphill and without weights! Until you burst out...no need to count seconds...

Thank you for reminding me to add those again in my weekly routine!

[Augustane]

I've found that long distance running helps my recovery between rounds. Sprints help my performance during rounds. Sprints allow you to throw more punches at a time and do more inside the ring in an immediate situation. Long distance running keeps you from gassing out over the three rounds, but you'll still be **** tired throwing combinations without sprints.

I personally like doing 3-5 miles one day; and 1 mile and 10x100m sprints, weights, and high intensity exercises the other - alternating between the two each day.