Need help with getting in shape

[troubleBound]

Yeah I did take some time off. Thanks for the help. So I guess long distance runs are necessary too, then. I haven't done those in a while. I'll get back into it, though. Yes I will try to have a more concrete plan put together.

[Howlin Mad Missy]

hell just start back the gym that'll get you in shape.

I'd take intervals over long runs. Not to exclude and distance running but I'd put intervals higher on the list.

[Youngblood]

hell just start back the gym that'll get you in shape.

I'd take intervals over long runs. Not to exclude and distance running but I'd put intervals higher on the list.

I much prefer to do sprints over distance running. They are better for explosiveness for boxing and help get your cardio up to speed quicker. Actually don't like jogging at all. But it does really help to shed tho.

[Rocky Balboa]

I highly recommend RossTraining - Bridging The Gap Between Ordinary and Extraordinary and Your Top Source For Free Boxing Training Advice. Those websites are exceptional on getting you in serious shape for boxing.

Now there are three basic types of strength:

Maximal: (3-5 reps) this is the strongest strength (obviously) and is part of the equation of hard punching. This would include weighted chin-ups (or for you at the moment, just chin-ups), one-legged squats, weighted dips, one-arm push-ups... anything that is heavy enough to do 3-5 reps (don't go to failure though)

Explosive: (3-5 reps) this is a low weight lifted (or thrown) explosively and coupled with good maximal strength and proper technique make a formidable punch. Also known as plyometric strength.

Endurance: (20+ reps) this is a low weight lifted long (obviously) and this will help you punch hard longer. Push-ups, squats, and eventually chin-ups for example.

Then there are also three types of conditioning because there are three energy systems in the body:

Creatine phosphate system: (10-15 seconds) extremely fast, intense exercise such as a 100-meter dash or a super-fast punch-out. This will give you endurance when you throw a big combination

Anaerobic system: (.5-5 minutes) fast, intense exercise. This is one of the most important conditioning systems to work on in boxing. Circuit training (for example: tabata intervals) is a great way to train this system.

Aerobic system: (15+ minutes) slower exercise. This one is being neglected a lot nowadays but is important too. This consists of quick jogging (with intermittent sprints) and slower (but not easier )circuit training (ps. circuit training in this range can be terrifyingly hard as you have plenty of time to think about your pain ).

Eat naturally. People make it quite complicated often but really follow this rule: if man made it dont eat it. I like that idea and it really works for me. Also I agree with you on eating whole grain stuff: I couldn't live without it I'd be starving .

And remember, DONT forget technique: skills pay bills

[Howlin Mad Missy]

y'know I've been thinking on this more and more of late. How do I as someone coming back to training work in what I know with what I am told to do in the gym? Not that the two are in conflict.

I think it's crucial for trainers to stay on top of sports science and training methods.

Whilst as boxers I think it's good for you to be interested in what you are doing and why, don't we have enough to concentrate on rather than trying to figure out which mesocycle we are in or should be in?

There is so much information floating about it can be hard for boxers (whatever your level) to separate the good from the bad and the downright dangerous.

[Rocky Balboa]

very true ^^^, but now that I have the basics of sport science (which doesn't take too long to learn) I can now commit nearly 100% to learning the skills and science of boxing. Keep it simple