Boxing is not an easy sport. Do this either at the end of the week before a fight or at the start of fight week. One or two distance runs per week are recommended as active rest, to give the boxer a break from the intense running sessions. A perfect example is a fast combination that a fighter throws in the ring. Why spend 100% of your time running in an aerobic manner when the sport is primarily anaerobic in nature? Copyright © 2015 Boxing Science.
Circuits can be used to develop aerobic fitness, anaerobic capacity, strength/speed endurance and ability to maintain movement under fatigue. Shadow box 1 round (3-minute round) Sprint 100 meters. All rights reserved. Different circuit types, volumes and intensities can improve a range of physical characteristics. Some key movement considerations must be made when designing circuit training for boxing. For this reason, we’ll consistently include core circuits at the end of boxing of strength sessions (2-4 x per week), to improve and preserve strength and mass around the core. Circuit training can be an extremely effective way to target a range of physical characteristics within a short timeframe. We know from research that core muscle mass is highly associated with punching force. SportSpecific.com features over 4,000 pages of speed, agility, strength and power programs for every sport. Avoid building your fitness using long-slow plods.
With these, we can get some good time under high tension, which is great for improving mass and strength of the core. Intervals consist of intense, sustained running for a set distance or time. First of all, measure your fitness, like we do here with a valid test of intermittent exercise capability. A boxer must maintain his strength and explosiveness for an entire 3-minute round. Copyright © 2015 Boxing Science. It is clear that a long slow distance (LSD) running is not a sport specific form of conditioning for boxing. You’ll need to adapt to anything in the ring but you’ll also need to control the ring with your intensity. Interval running sessions should not be conducted on consecutive days. This reduces the physical monotony that can occur when an athlete has high training loads. Strength training will help you run faster because it will make your muscles stronger, allowing you to make more rapid and explosive movements to increase your punching power. Over time, you will gradually lower your heart rate, improve recovery time between intervals, and improve your running times. Like any training method, circuits do have their potential limitations. Your training could look a little something like this…. Boxing is often labeled as old-school in nature. It’s a high-intensity intermittent-impact sport. Your body will need adequate time to rest and recover. The boxing training manual of the U.S. Military Academy at West Point says if only one exercise were allowed in a boxer's program, running would be the indisputable choice. A sample routine you can use for non-interval days is listed below: This sample workout integrates shadow boxing, sustained running and 100-meter dashes. A circuit can be designed effectively to get an athlete working in the red zone (>90% maximum heart rate) and promote aerobic fitness adaptations. The great majority of boxers today still run 4 or 5 miles on a daily basis. To learn more about achieving world level fitness, our Train Like a Champion Conditioning Programme includes a structured guide to High Intensity Interval Training – engineered for Boxing Performance. The sport has been estimated as approximately 70-80% anaerobic and 20-30% aerobic. Strength based circuits are great for group settings, when we have limited time or re-introducing an athlete to training. Professional fighters fight for 3-minute rounds. An in depth look at how to get into top shape for boxing, complete with sample conditioning workouts and how to incorporate these workouts into the training gym! He must also develop his defense. Both forms of running are important.
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