[czr]

As far as your cardio routine, I would recommend alternating you road work with swimming. Particularly using the butterfly stroke for working on hooks and freestyle for your straight punches. You will also quickly realize how well the butterfly kick works your quads and hams as well. Everyone runs, not many people really integrate swimming. In particular running really does little for your arms, and is mostly centered around working you legs and cardio. I had guys who could jog miles without an issue, then they would come out and did my swim routine and they would be hurting. If your interested in a routine let me know and I will give you one that I had some of my guys doing.

 

[czr]

I agree with goldenboy about using sprints as a method for training. It's the exact same way you work a swim routine as well as cutting down the amount of rest between sets. Try 30 sec sprints (50 yds) in the pool for 6 to 8 laps and only rest for 4 seconds between each one using the butterfly stroke. Running does very little to nothing for your arms as a cardio routine, it works your legs. There are quite a few swim variations that can be used in order to meet the intensity of training involved with being in the ring.