The Boxer's jog.

[Salty]

yeah probably me haha, 20 second max effort with 10 seconds complete rest, complete 7-8 times consecutively.

[Howlin Mad Missy]

or HIIT.

I know one boxer who does walks and sprint workouts, no slow jogs.

[Sharla]

I know a lot of people are against any long slow work but I like to fit one in a week or fortnight because it makes it easy for me to stick to my weight class without starving myself. I also find it's really good stress relief - my meditation I guess.

Apart for that I like to mix it up. I have short intervals like 200m with a break recovery to mimic those really hard short efforts. More of an anaerobic effort. I'll do the equivalent with short, hard fast butterfly sprints in the pool too.

I have longer intervals like 600m and 400m which I do as fast as I can to say mimic one hard steady effort kind of round. I might have a slow jog recovery for this which I think also teaches me that I can recover while still working - maybe as if I've just gone all out but now I'm tired and just moving enough to keep out of trouble and counter.

I have recovery runs which I find help just to keep my legs feeling 'light' and enable me to make better use of the interval sessions. I do find it makes a difference perhaps just because it clears the lactic acid out of those specific running muscles more efficiently than another exercise would.

My club also runs a track in really soft sand near the beach we call the snake pit. It has sand hills and takes about 3 mins to run around. We will do 3 or 4 timed laps.

The trainer's theory is that the variation with hills - the hard uphill efforts and easier downhills mimics the variation you might get within a round depending on how much you and your opponent push each other at different times and whether or not your trying to land big heavy punches or fast snappy counter jabs.

[donnydarkoIRL]

Hey Sharla, thanks for that, there are some fantastic ideas in there!
Running on sand is hard as hell and I would suspect it helps with explosivness as your feet struggle to get traction and you constantly push to keep going.

[ono]

Personally i've never really been able to work out the benefit Boxer's gain from 4 mile jogs. It's purely an aerobic workout whereas Boxing is more of an anaerobic sport. I would have thought interval running would have the most benefit.

Even for weight loss (to make weight for a fight) it would still make more sense (to me) to do intervals seen as though short intense forms of cardio are the best for fat loss while wanting to maintain muscle tissue.

Can anybody enlighten me? There must be benefits that i'm missing.

[donnydarkoIRL]

Personally i've never really been able to work out the benefit Boxer's gain from 4 mile jogs. It's purely an aerobic workout whereas Boxing is more of an anaerobic sport. I would have thought interval running would have the most benefit.

Even for weight loss (to make weight for a fight) it would still make more sense (to me) to do intervals seen as though short intense forms of cardio are the best for fat loss while wanting to maintain muscle tissue.

Can anybody enlighten me? There must be benefits that i'm missing.

The primary benefit although most don't realise it, is that it strengthens the legs and allows the fighter to sustain more punishment without the egs buckling.

Hav eyou ever watched a fighte where the fighter was reported not to do much roadwork and if he gest knocke dout it's usually because he lost his legs and got caught.

I'll try think of a few examples.

[Bomp]

Personally i've never really been able to work out the benefit Boxer's gain from 4 mile jogs. It's purely an aerobic workout whereas Boxing is more of an anaerobic sport. I would have thought interval running would have the most benefit.

Even for weight loss (to make weight for a fight) it would still make more sense (to me) to do intervals seen as though short intense forms of cardio are the best for fat loss while wanting to maintain muscle tissue.

Can anybody enlighten me? There must be benefits that i'm missing.

The primary benefit although most don't realise it, is that it strengthens the legs and allows the fighter to sustain more punishment without the egs buckling.

Hav eyou ever watched a fighte where the fighter was reported not to do much roadwork and if he gest knocke dout it's usually because he lost his legs and got caught.

I'll try think of a few examples.

Was about to post this. I agree that leg strength is vital. One old school example is Marciano who did ridicilous road work and was never unsteady on his legs.

[ono]

Personally i've never really been able to work out the benefit Boxer's gain from 4 mile jogs. It's purely an aerobic workout whereas Boxing is more of an anaerobic sport. I would have thought interval running would have the most benefit.

Even for weight loss (to make weight for a fight) it would still make more sense (to me) to do intervals seen as though short intense forms of cardio are the best for fat loss while wanting to maintain muscle tissue.

Can anybody enlighten me? There must be benefits that i'm missing.

The primary benefit although most don't realise it, is that it strengthens the legs and allows the fighter to sustain more punishment without the egs buckling.

Hav eyou ever watched a fighte where the fighter was reported not to do much roadwork and if he gest knocke dout it's usually because he lost his legs and got caught.

I'll try think of a few examples.

Yeh i get ya. Heard it a few times.

In theory could weight-lifting (squats, deadlifts etc...) play just as important a role, or at least be used to compliment road work?

[Salty]

Personally i've never really been able to work out the benefit Boxer's gain from 4 mile jogs. It's purely an aerobic workout whereas Boxing is more of an anaerobic sport. I would have thought interval running would have the most benefit.

Even for weight loss (to make weight for a fight) it would still make more sense (to me) to do intervals seen as though short intense forms of cardio are the best for fat loss while wanting to maintain muscle tissue.

Can anybody enlighten me? There must be benefits that i'm missing.

Personally I do it because I enjoy running simple as that, while intervals are simply a training exercise. Other people play video games, eat, write, where as I run, not the worst hobby to have in the world.