Rychu_Peja

hi all,

just started to box recently, and ive gotta say i get such a buzz out of it. honing your technique, learning the fundamentals, really taking pride in your craft.

however, im starting to look at putting a fitness programme together. im a fit guy anyways, and have been weight lifting for 3 years now (im aware its something totally different, just trying to give an idea of where im at). im actually pretty strong, without seeming arrogant. im about 5 10, and around about 85kgs. however its cardio i want to work on.

ive dropped down to 3 days per week with the weights, and do bag work for the other two (combined with abdominal work on both days). im just at a bit of a loss as to what to do for general cardio routines.

can anybody help? a sample of how often and what they do in their routines?

any help will be much appreciated.

kwitesick

running 3 times a week would be good, skipping rope 3-5 rds 3 minutes long, jumping jacks,

Rychu_Peja

thanks, how long would you run for each session?

TomPetrelli

Best to talk to the coach in relation to an overall fitness program.

In the beginning - if you haven't done much cardio, do no more than 3 miles each time you run.

Make sure you variate, slow long runs, short fast, uphill, sprints etc.

BALISTIK

Try to run for an hr 3 or 4 times a week and incorporate some sprint drills.

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TomPetrelli

Sorry, can't agree. This is something I was doing until I got told not to.

Running for long periods actually does the opposite of what a boxer is aiming for. You want to train for explosiveness rather than endurance.

Surprisingly, a **** load of cardio is done through heavy bag, pads, skipping, sparring and other drills. So long as you're not just going through the motions when you work. You have to make sure you keep it explosive.

Boxers want to do a wide range of running, most of it should be HIIT or Interval Training.

If you're to run 3-4 times a week it's:
1) 800m intervals (fast pace, slow down/jog/walk repeat)
2) 100m sprints
3) hill run (could be a long steep hill, or a short steep one - if it's short, sprint up and relax on the downward run, you can wreck your knees if you're not careful)
4) long distance (never more than 3-4 miles)

CzarOfKazan

My routine looks like this

Monday-Friday
Get up at 7 a.m. and run 4 miles. Since it has been somewhat col these past few days I ran a bit longer.

In the afternoon, I head to the gym where I do the following

Warm up-10 minute jog followed by another ten minutes of dynamic stretching. The I proceed to the following.

Shaddow boxing: 4 rounds for 3 minutes
Heavybag: 6 rounds for 3 minutes(go all out last 30 seconds)
Speedbag: 3 rounds for 5 minutes
Mits: 3-6 rounds for 3 minutes

I do calisthenics at the end of my workout consisting of pull ups, dips, duck walks and sit ups on an incline board tossing a 12lb med ball back and forth with a partner.

When starting out its best you ease your way into it, trying to do too much or accelerate things will only lead to overtraining and that's no good for a boxer. Make sure your nutrition revolves around complex carbs, proteins, fats(Omega 3, HDL, the good fats) and a snack or two in between.

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Rychu_Peja

thanks for the advice all, has given me alot to think about and plan for

Jasson

I will also suggest you to do running. Try to do running daily in the evening for two months. You will see good results soon. I hope you will like my cardio advice.

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