What is the best way to improve anerobic system?

I grew up running cross-country and track... and so know how to run... and know that I have endurance. I can currently run five miles no sweat at a pretty moderate pace...

However, when it comes to sparring... I have no wind... two hard rounds and I am done... I mean leaning over, not able to breath... barely able to stand up...

I know that I need to relax more and that this will help... but even still... I feel it in practice/training as well...

What can I do to help improve this quickly... or as quickly as possible?

I am just frustrated that I am not able to perform to the ability that I want too... especially since I train hard... so am looking to find a better way to train... obviously if you have read my workout log you know that I am not in the boxing gym as much as I need to be... but was wondering what I can do to improve this outside of the boxing gym as time constraints and distance really are a factor here...

It's hard to concentrate on improving your skills when you can't breath and all you can think about is being able to breath until the end of the round... or unable to throw anything because your arms just won't respond anymore...

Thanks,
Blackvenom-2001

Bag work drills, interval training, advanced calisthetics and plyos, sprint training.

I'd go more in depth, but for now I'm going to bed! ;)

Tabata intervals http://www.rosstraining.com/articles...intervals.html seem to be most efficient as improving your anerobic system. If you do a quick search on google you can find his whole article although it does take a few read throughs to help understand. Basically it seems 20 second intervals with 10 second breaks of complete rest with 8 in a row (total time 4 mins) or an exercise seems to provide the user with maximum benefit. I have started doing them with sprints, pushups and ab work and defently noticed a difference within 3 weeks. Maybe give them a go on your heavy bag flat out punching for 20 seconds 10 second break and repeat. But watch out it is quite intense.

Here is a quote about the results using these tabata intervals...

Quote:

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This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD).

Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%.

In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

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So i hope this helps you out mate

Ok... thanks a lot... I wil do my research on this the rest of the week and see if I can not devise a training schedule for the next four weeks and stick to it... will start it next week on Monday...

Thanks for the point in the right direction...

Haha... I love intense... it's what I need!

Blackvenom-2001

Obviousl;y reducing long distance running helps, sprints should be implemented instead.
Sprint skipping.
Swimming while holding the breath as long as possible helps,


You should try breathing excercises and vascular weightlifting.

Hitman..

What exactly do you mean by vascular weightlifting? Not sure if I have heard that term before... I might know about it and just call it something else...

Thanks...

Blackvenom-2001

lest you get too gung ho, remember to leave some intervals between sprints or you will break down more muscle than you will build, do some intreval running(not jogging)in between sprint days also use tabata on the bag as that should take some punishment off your legs...repat, mix up then do again you will either puke or get stronger anerobic system soon.:cool:

Yea I was already thinking about that...

I think I will do the tabata days on Monday, Wednesday, and Saturday...

I will go to the boxing club on Tuesdays, and Fridays (Friday night is sparring... so will not do the Tabata on Thursdays)...

I may run 3 or 4 miles at a moderate pace on Thursdays... and Sundays will definitely be a rest day...

I have a feeling I am going to puke and get a better anerobic system...

Thanks for all the help so far...

Blackvenom-2001

Quote:

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Originally Posted by Blackvenom-2001

Hitman..

What exactly do you mean by vascular weightlifting? Not sure if I have heard that term before... I might know about it and just call it something else...

Thanks...

Blackvenom-2001

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Lifting Light weights in high reps and in plentiful sets, with speed and form in mind increases the size of the veins in the target area and enables them to carry much more oxygen through the body.

Hitman...

Thanks that is awesome... I think I can tie that in nicely to the tabata workouts...

Ohhh this is going to hurt isn't it...

Blackvenom-2001

the tabata kills me in pushups and heavy bag, but does so for most exercises. Good luck with it mate.

tabata?

Quote:

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Originally Posted by Salty

Tabata intervals RossTraining - Articles seem to be most efficient as improving your anerobic system. If you do a quick search on google you can find his whole article although it does take a few read throughs to help understand. Basically it seems 20 second intervals with 10 second breaks of complete rest with 8 in a row (total time 4 mins) or an exercise seems to provide the user with maximum benefit. I have started doing them with sprints, pushups and ab work and defently noticed a difference within 3 weeks. Maybe give them a go on your heavy bag flat out punching for 20 seconds 10 second break and repeat. But watch out it is quite intense.

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that post is the tabata intervals, can apply it to anything. more about the specifics on the earlier post.

I tried to give you rep Salty but I have to spread it around first.