In Bad Shape

[1##]

ive not been to boxing since i was 16 im now 20 i dont really do much sports i used to smoke,drink and snort cocaine. now ive stopped(coke) cut down on fags and beer im goin back boxing but i went running the other day i was only about 3 quarters of a mile and my legs were hurting my breathing was heavy(although i dont mind the heavy breathing) and i couldnt last any longer the next day my legs hurt even my back hurt dunno y but it did i dont mean to waffle on but im just trying to explain how out of shape i am

[1##]

sorry i got caught up in the whole out of shape stuff

what do you all think will get my fitness to a standard amature level and what do you think that level should be?

sprints or long runs

lol help please

[Rocky Balboa]

RossTraining - Bridging The Gap Between Ordinary and Extraordinary <--- the ultimate strength and conditioning website

[Slowmotion426]

RossTraining - Bridging The Gap Between Ordinary and Extraordinary <--- the ultimate strength and conditioning website

Jeez, that guy is an animal.

[Outlaw Immortal]

I follow the ross book as my bible, but it wont make sense if you're new to fitness/dieting/training.

When i switched from bodybuilding to boxing, it was a big transition in order to get into shape,

1) Me being an asthmetic
2) Coming from bodybuilding meant i never ran or done shit on a regular basis.

Before you start anything, its always good to build a foundation.

Sprints will get you up to scratch faster than anything.

For example
Sprint 100m
Walk 100m

Do that for 20-25min (This is all done in 1 session, there is no break, in other words your 100m walk is your break, so its best to drink water durin that period), and that can be your session for the day.

Do that 3 times a week, and the other 2 days can be a jog (light run) for 1-2km, or whenever you feel that you are extremely fatigued, but i recomend its best to set a distance, that way you can push yourself to reach that goal.

Anyway, within a month you'll be fit, when you feel the jogs are getting too easy you can replace them with the sprint workout i just gave u, or you can just increase the distance by another kilometre or 2.

After all this is done, im more than sure you will be able to maintain a session in boxing with other people who are 'fit'.

Hope it helps out, it did with me.

Peace

[Howlin Mad Missy]

high intensity circuits will also help. If you don't have any place that runs sessions or something to try outside the gym. Do the sprints then drop and do press ups for 30secs to a minute as your recovery then sprint again.
Each time after your sprint alter the exercise.

You will be in pain

[Salty]

Tabata's if your serious about this

[Youngblood]

RossTraining - Bridging The Gap Between Ordinary and Extraordinary <--- the ultimate strength and conditioning website

Jeez, that guy is an animal.

lol u ain't kidding. I've gotten pretty good at rope work. Then I watch this kinda sick stuff below, and realize I got a lot of room for improvement.

watch #4 Double Under with Criss-Cross 1:50

http://www.youtube.com/watch?v=MD3uicAYtdw

[Rocky Balboa]

RossTraining - Bridging The Gap Between Ordinary and Extraordinary <--- the ultimate strength and conditioning website

Jeez, that guy is an animal.

lol u ain't kidding. I've gotten pretty good at rope work. Then I watch this kinda sick stuff below, and realize I got a lot of room for improvement.

watch #4 Double Under with Criss-Cross 1:50

http://www.youtube.com/watch?v=MD3uicAYtdw

Whenever I get good at something, I am always grossly amazed at how ridiculously far I still have to go before I reach his level.

[1##]

cheers for the post boys ill take it all in when i put together my actul weekly routine but for now ill put the sprints and the running together and go from there cheers