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Hey everyone. My workout consist of mostly body weight, and free weight lifting, I dont really have any areobic in there. I find myself getting tired after 2 minutes of fighting especially with a mouth piece. To the ?'s.....
Should I start running? Long distant? Short Burst?
Will jumping rope help my shortness of breath?
any suggestions?
Thanks.
Sprints and using the jump rope.
spar! dont jogg, you need fight air so the most ya gonna get is from sparring, sprinting and the rope;
jogging helps you get wind from a long period of time you have short 2-3 min rounds so you dont need the
wind of as marathon runner; so if yah wanna do some running sprint.
Needs to do both because he needs a solid Aerobic base. :)
I'm gonna go out on a limb here and say that either you aren't doing bag work or you aren't doing 'proper' bag work ;)
Here's what I did to build my cardio and I've been very pleased with the results:
First I began a running routine. I started light (steady run for about a mile). Then I built up to being able to run a good solid 2 miles. It takes me a little under 20 minutes to run 2 miles.
As soon as you can run 2 or 3 miles and feel pretty good (this will take roughly a month give or take), begin to add an interval aspect into your running routine. The interval aspect will help you to develop the anaerobic system that is essential for boxing.
For a couple of weeks, run steady for the first 5 minutes, then run hard at tempo (a fast pace that is not quite an all out sprint) for 30 seconds. Run for another 3-4 minutes and then 30 seconds at tempo. Do this for your 2 - 3 mile run. Every 2 weeks, try to step it up a bit and increase the length of time that you run hard. I built that routine up to steady running for the first 5 minutes (this is to ensure that your muscles are warmed up) then beginning to run at a little above tempo for 45 seconds, steady run 3 minutes, then another hard run for 45 seconds for my entire 2.3 mile running route. Make sure you do your run 3 or 4 times a week.
Other things that I have in my routine are 6 rounds of speed rope (right now I am doing 2 minute rounds since most female fights are 2 minute rounds for 4 rounds or so) with a one minute rest in between. I do the rope 3 times a week. Also at least twice a week, I do side to side shuffles. This is where you shuffle or side-step as quickly as you can back and fourth across the ring while keeping your hands in guard. I've added this recently to my routine and it burns a lot. I'm only doing 3 rounds of 2 minutes of this with a one minute rest in between right now. This is to help my footwork and to help build anaerobic endurance.
This will definitely help you with your endurance and, of course, you might need to tweek this around so that it works for you as an individual. If you'd like any other ideas, let me know.
The jumprope is the BEST way to build your stamina quickly.10mins of jumproping is equal to 35mins of jogging.
A lot of people are anti much running for boxing training and i don't understand it. Sure you are not training to be a runner and that's fine but it will do wonders for your aerobic capacity. Fitness has always been my main strong point in boxing and i put that down to the running - aswell as all the boxing training.
I think jogging for say 30 mins is a good way to start easing into running so you don't risk as many injuries. If you are a big guy without a history of running for ball sports etc you might need to be extra careful.
Sprints are good but you really only need to do 1 or 2 sessions a week. Skipping is good too. One thing I like about a morning or lunch time jog is it's flexible - all you need is your shoes so it doesn't have to cut into your other training time.
I think technique is the hardest thing to learn so why spend longer in the gym (cutting into your boxing time) on the rope than you need to warm up and get a few fast bursts in there? Also the easy runs help get rid of all your lactic acid so your next training feels easier.
Last summer i had a Very high Stamina Because i used to Bike a lot. everyday there was at least 6 hours of biking because i bmx.god i lost 60lbs and built a huge feet stamina wise. goodluck, try to bike.
Because of a lungdefect i can't build up long-term stamina. I have only 2,7 liters lungcapacity (a 'healthy' person had about 5) in other words: running is no option so i must build up all my ring stamina in a different way.
I train 3 to 4 times a week, and what i do, which greatly helped to get me in ringshape, is:
At the gym I jog 5 minutes, take about half a minute rest, and jog another 5. If i'm late because of work and the gym is too full of people, I do 2x5 rope jumping. This is just to get my blood pumping and my body ready for work and getting it warm (and believe me, those 2x5 are quite an effort for me >:mad )
Then i do 3 rounds of 3 minutes of bagwork. And with bagwork i mean punching, punching, punching punching punching on and on and on and on!!!!
I started out with just keeping my rithme, and if possible put some strength in it. And that wasn't easy. halfway the second round i was already beat. At first it was about being able to keep going. And as my trainer pointed out: "Points in de bout are made by hitting, not by how hard you hit. Hitting hard makes it worse for your opponant, but being able to hit hard, very hard, is a bonus which you have to earn by working hard for it!" After bagwork Then the normal training starts, which consists of one on one punching and/or sparring. After the training hour, i go one more round on the bag, before the cooling down.
After just 3 weeks i noticed that not only the punching-pace was much higher and i could keep going all three rounds, I was also able to punch harder and harder.
This greatly helped me in the ring. I can keep up all three rounds, and i get my breath back real quick. The minute of rest is more than enough, after that minute i feel practically fit again. And it really paid of in my next bout, my opponant sometimes flew through the ring after a simple punch, and started to get scared to get near me ;D
Next week i'm adding one more round of bagwork to it. just to get it better.
I like to use the tread mill with shock absorb. set on the steep incline... and walk it brisk for 45 min before I do anything. . excellent burn.. not as hard on the knees.
Walking L is one of the most underrated exercises there is .A form of fhartleg walking is a calorie burner second to none. cc
Competitive walkers always look like they are doing something bad to their joints to move so fast within the rules. Do you advocate this type of walking Scrap? Is it safer than it looks?
As long as you keep equel gaite there shouldnt be a problem
So by equal do you mean without hip strength and flexibility discrepancies like I have or just equal stride length?
Like having good technique and equel stride pattern.
I would also recommend a good stretch before and after walking. Same as with a job .. Stretching is the key to feeling good day in and day out. Enables one to keep a good work rate without the fatigue factor of aching muscles and tenedons .