Many old fashion boxing coaches will tell their fighter to run about 5 miles 2-4 times a week. Why this is good for health and cardiovascular fitness it is non-specific to boxing. Interval Training is the way forward!
Boxers fight for 2 or 3 minutes explosive rounds and your roadwork needs to mimic this. Interval training should be perfomed 2-3 times a week with one long run (3-5 miles) advisable once a week, as a degree of CV fitness is still required.
Remember boxing is mainly an anaerobic sport and this theme should be brought in to all training sessions. Here are some examples below:
EXAMPLE A
Run 600mx5, 1min rest (this closely mimics a 3min rounds)
EXAMPLE B
Jog for 20secs, run for 20secs, sprint for 20secs x2or3 (depending on if you fight 2 or 3 minute rounds). Rest for 1 minutes and repeat 5 times.
EXAMPLE C
Run 800m, 1min rest (x2)
400m, 1min rest (x4)
200m, 30sec rest (x4)
Boxers fight for 2 or 3 minutes explosive rounds and your roadwork needs to mimic this. Interval training should be perfomed 2-3 times a week with one long run (3-5 miles) advisable once a week, as a degree of CV fitness is still required.
Remember boxing is mainly an anaerobic sport and this theme should be brought in to all training sessions. Here are some examples below:
EXAMPLE A
Run 600mx5, 1min rest (this closely mimics a 3min rounds)
EXAMPLE B
Jog for 20secs, run for 20secs, sprint for 20secs x2or3 (depending on if you fight 2 or 3 minute rounds). Rest for 1 minutes and repeat 5 times.
EXAMPLE C
Run 800m, 1min rest (x2)
400m, 1min rest (x4)
200m, 30sec rest (x4)
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