Does anyone have a RUNNING program for boxing endurance?

[BoliviaChiLEsp]

Please; I have searched and I didn't found medium-advanced programs.

I would be very happy if anyone could help me because I usually spar 6 round and I want to improve my endurance 6 to 7 rounds.

Thanks in advance.

[watchayouhead]

About 20 years ago I was helping a young fighter with conditioning.
We would go to the high school track and I'd set a bucket at the starting line, and he would run around the track twice at a pretty quick pace. It took about 3:00 everytime.
Then he would sit on the bucket for minute.
Then he would jump up and do it again.
He would do that every day for a month before a fight, he was fighting 8 rounders then, so he did it 8 times a day.
It improved his condition greatly.

So we started doing it 10 times in a day for a month when he signed for a 10 rounder.
But he got busted for cutting a hole in the roof of a business and robbing it one night- before the fight- and went to jail. He got 10 years because they got him for some residential burglaries too.
I never saw him or talked to him again, but it seemed like it was working real good. I think he could have fought hard for 10 rounds.

The only downside was he fought at 175 and it was hard for him to keep his weight on.

[Sugarj]

The trick with running is to start with an easily achievable weekly mileage and build up on this as the weeks pass.

For an absolute beginner with an ok level of basic fitness I would recommend a starter weekly mileage of 15 miles made up of say 4 running days (Mon 3 miles, Wed 4 miles, Fri 3 miles & Sat 5 miles, a weekend run is usually my longest run in the week). All running should be done at an easy pace where you could hold a conversation.

After three weeks of this, start adding 10% mileage increase every week until you get to 25 miles per week. At this point you can consider starting 'quality' training......maybe using one weekly day to do a session of intervals after a good warm up (say 10 x 1/4 mile at a quick pace with 2 mins rest between each or 14 x 200m at a faster pace still with 90 secs rest, or 10 x 30 second hill repeats with a walk recovery to the start point).

After three weeks of this type of work start upping the mileage 10% each week until you get to 35 miles a week; then consider a second 'quality' day. Maybe Quarter miles Monday and then a hard 4 mile tempo (constant running at tough pace, but not flat out panting) on Thursday. At this point your Saturday run should be up to 10 miles.

Again, after three weeks start upping mileage 10% a week.

This will get you on a good path to improving endurance. It'll improve your running as well as your sparring.......

[gee73]

About 20 years ago I was helping a young fighter with conditioning.
We would go to the high school track and I'd set a bucket at the starting line, and he would run around the track twice at a pretty quick pace. It took about 3:00 everytime.
Then he would sit on the bucket for minute.
Then he would jump up and do it again.
He would do that every day for a month before a fight, he was fighting 8 rounders then, so he did it 8 times a day.
It improved his condition greatly.

Vitali Klitschko basically did the same early in his career up to 2004.

[Boxfan83]

Please; I have searched and I didn't found medium-advanced programs.

I would be very happy if anyone could help me because I usually spar 6 round and I want to improve my endurance 6 to 7 rounds.

Thanks in advance.

Yes sir, this area I like to think is my specialty. First let me say, when it comes to boxing think 60/40. 60% of your working out should be aerobic and 40% should be anaerobic meaning ideally you want to have better longevity/stamina than spurts of activity.

Typically what I like to do with my kids, and I would say they are "middle advanced" is:

Day 1 - 5-6 mile run throwing punches w/no weights (outdoor run) on solid ground.

Day 2 is sprints on the treadmill (try to run 3 min half miles) take 1 minute break then hit mitts after the minute break for 3 mins. Take another minute break then sprint all over again. If you are trying to do 6 rds I would say do 12rds total of this, 6 sprints 6 mitts.

Day 3 if possible swim laps and work legs (squats, leg presses, lunges). If not go for a jog, put some ankle and/or (light) wrist weights on and preferably run on a track to protect the joints.

Day 4 repeat day 1

Day 5 repeat day 2

Day 6 so things dont get so mundane, I would suggest investing in a weighted vest. Im not a fan of cardio machines but if you dont have access to stairs, the stair master with a weighted vest on at a steady pace can be killer and is great for leg strength. Any cardio workout with a weight vest is tough but pace yourself to complete 45mins straight. And depending how heavy the weight vest is you can incorporate squats and lunges with it on.

Day 7 go to church & relax. If you are spiritually strong, the mind and body will follow suit.

Remember to always jump rope (for rhythm) for at least 15mins, resistance exercises > weights & spar on the days you feel the least depleted. I know sprint days are probably the most draining so personally I wouldnt suggest sparring on those days because you need to be able to gauge yourself properly.

[palacboxing]

Here's an easy to follow running program for 6-8 weeks, that I used to use when I competed

If you're already in decent shape, you can skip the typical buildup you would need to running, which is walking, fast paced walking, and walking and running.

Interval Running on Track 2-3 times a week
75% effort on straightaways jog/fast paced walk turns. You eventually want to get to 8-12 laps. Followed this up with 2-4 laps of light jogging.

Fast Paced Run 3-4 times a week
15-20 minute runs. In those 15-20 minutes you want to cover as much distance as possible. What your pace will be is determined by your conditioning and other factors. At the end of those 15-20 minutes if you're not moderately exhausted, you need to up the pace. Eventually you're body will become accustomed to this and you can either up the pace or add time.

Long Distance Running 1-2 every 2 weeks
5-6 miles at a moderate pace such as you're not dying at the end but you're not ready to do it again. Mind you you're body will adapt overtime and you can either up your pace, but I'm no a fan of going above 6 miles.

Learn to listen to your body. If you feel burnt out from any of the above recommendations replace them with another. For example: If you're doing intervals 3 times a week, cut it down to 2 and do a long distance run and 2 fast paced jogs. If all else fails don't be scared to go for a fast walk once a week in replace of one of the above recommendations to not only give your body a break but help with recovery.

Mind you running isn't the only answer. There's bicycling, countless rounds of gym work, long distance farmers walks, elevated climbs (hiking), swimming, etc.

[BoliviaChiLEsp]

Yes sir, this area I like to think is my specialty. First let me say, when it comes to boxing think 60/40. 60% of your working out should be aerobic and 40% should be anaerobic meaning ideally you want to have better longevity/stamina than spurts of activity.

Typically what I like to do with my kids, and I would say they are "middle advanced" is:

Day 1 - 5-6 mile run throwing punches w/no weights (outdoor run) on solid ground.

Day 2 is sprints on the treadmill (try to run 3 min half miles) take 1 minute break then hit mitts after the minute break for 3 mins. Take another minute break then sprint all over again. If you are trying to do 6 rds I would say do 12rds total of this, 6 sprints 6 mitts.

Day 3 if possible swim laps and work legs (squats, leg presses, lunges). If not go for a jog, put some ankle and/or (light) wrist weights on and preferably run on a track to protect the joints.

Day 4 repeat day 1

Day 5 repeat day 2

Day 6 so things dont get so mundane, I would suggest investing in a weighted vest. Im not a fan of cardio machines but if you dont have access to stairs, the stair master with a weighted vest on at a steady pace can be killer and is great for leg strength. Any cardio workout with a weight vest is tough but pace yourself to complete 45mins straight. And depending how heavy the weight vest is you can incorporate squats and lunges with it on.

Day 7 go to church & relax. If you are spiritually strong, the mind and body will follow suit.

Remember to always jump rope (for rhythm) for at least 15mins, resistance exercises > weights & spar on the days you feel the least depleted. I know sprint days are probably the most draining so personally I wouldnt suggest sparring on those days because you need to be able to gauge yourself properly.

Thanks so much!

[BoliviaChiLEsp]

Here's an easy to follow running program for 6-8 weeks, that I used to use when I competed

If you're already in decent shape, you can skip the typical buildup you would need to running, which is walking, fast paced walking, and walking and running.

Interval Running on Track 2-3 times a week
75% effort on straightaways jog/fast paced walk turns. You eventually want to get to 8-12 laps. Followed this up with 2-4 laps of light jogging.

Fast Paced Run 3-4 times a week
15-20 minute runs. In those 15-20 minutes you want to cover as much distance as possible. What your pace will be is determined by your conditioning and other factors. At the end of those 15-20 minutes if you're not moderately exhausted, you need to up the pace. Eventually you're body will become accustomed to this and you can either up the pace or add time.

Long Distance Running 1-2 every 2 weeks
5-6 miles at a moderate pace such as you're not dying at the end but you're not ready to do it again. Mind you you're body will adapt overtime and you can either up your pace, but I'm no a fan of going above 6 miles.

Learn to listen to your body. If you feel burnt out from any of the above recommendations replace them with another. For example: If you're doing intervals 3 times a week, cut it down to 2 and do a long distance run and 2 fast paced jogs. If all else fails don't be scared to go for a fast walk once a week in replace of one of the above recommendations to not only give your body a break but help with recovery.

Mind you running isn't the only answer. There's bicycling, countless rounds of gym work, long distance farmers walks, elevated climbs (hiking), swimming, etc.

Interesting; thank you very much.