Intercollegiate matches consist of three two-minute rounds with one-minute rests in between.
Studies have shown that wrestling, a sport that closely approximates boxing in its match setup, makes us of...anaerobic glycolysis for 90% and...oaerobic energy supplies for 10% of its required energy.
Recently, Mackie assisted the Nevada State Athletic Commission in writing the chapter Performance Nutrition and for the Manual on Training and Ringside Safety Recommendations for Unarmed Combatants.
-- http://www.nola.com/health/index.ssf?/health/bio.html
value. Walking in CardioStrides can help amplify the benefits
of physical activity,increased heart rate,oxygen intake and
metabolic rate.Burn as much as 300 calories in 30 minutes.
http://www.5pillars.com/cardiostrides/
6am: come back home shower and go back to bed (great workout for those huge legs of his)
10am wake up: eat oatmeal
12pm: do ring work (10 rounds of sparring)
2pm: have another meal (steak and pasta with fruit juice drink)
4pm: more ring work and 60 mins on the exercise bike (again working those legs for endurance and power)
5pm: floor exercises: 2000 sit ups; 500-800 'dips'; 500 press ups and 500 shrugs with a 30kg barbell and 10 mins of neck exercises (working the biceps, triceps, chest, abs and shoulders)
7pm: steak and pasta meal again with fruit juice (orange i think it was).
8pm: another 30 minutes on the exercise bike
9:30 watch TV and then go to bed."
The second reason to train your legs is they contain the largest muscles in the body and trigger the biggest anabolic effect in your central nervous system. That anabolic effect carries over into every other muscle group. So heavy leg literally builds stronger arms.
-- http://www.askmen.com/sports/bodybuilding_60/74_fitness_tip.html
Conditioning drills: 2 or 3 days per
week
-- http://www.rossboxing.com/thegym/thegym19.htm
Pros for longer bouts will increase the number of intervals. It is a good idea however to keep the maximum number of intervals somewhere around 8-10 to avoid overtraining.
This program should only be performed 2 or 3 times per week. On "off" days, it is a good idea to return to the traditional form of roadwork, via a nice 2-4 mile run. The longer runs are still important as they enable your body to endure the harder interval work.
-- http://www.ringwork.com/NewsDetail.aspx?DescID=5
A boxing type conditioning program for non-boxers
* Jump rope, 3 minutes
* Rest/jog in place, 1 minute
* Jumping jacks/squats/stretch, 3 minutes: 20 seconds each, then rotate (See below for stretching exercises.)
* Rest/jog in place, 1 minute
* Shadow boxing, 3 minutes (See sidebar, opposite page.) Alternate 90 seconds each:
1) Be your own trainer. Watch yourself in the mirror to correct stance, hand position, punching mechanics, footwork.
2) Stick and move around an imaginary opponent. Don't punch hard; you can't knock out the air.
* Rest/jog in place, 1 minute
* Boxing: Round 1--heavy bag, 3 minutes
One minute: Work on individual jab, hook and uppercut.
Next two minutes: Throw combinations....
Get the rest of this routine at:
-- http://www.findarticles.com/p/articles/mi_m1608/is_8_18/ai_89389733/pg_2
This workout routine is to be performed three days out of the week for maximum efficiency.
10 minutes on the speed bag
10 minutes on the heavy bag
100 push ups
Jump rope for 10 minutes
100 site ups using the medicine ball
Spend half an hour on an exercise Bike including sparing when you feel like it
Day 1
Dumbbell Bench press 3 sets 10 reps
Push downs 3 sets 10 reps
Incline dumbbell press 3 sets 10 reps
Standing curl 3 sets 10 reps
Hammer curls 3 sets 10 reps
Dips 3 sets 10 reps
Day 2
Squats 4 sets 10 reps
Leg extensions 4 sets 20 reps...
Get the rest of this routine at:
-- http://www.workout-routines.boeafitness.com/boxingworkout.html
am an amateur, but haven't had any fights yet. I recently started interval training (sprinting), as well. Now I do my 2-3 mile run Mon - Wed - Fri, and my interval training Tue - Thurs - Sat.
-- http://www.defend.net/deluxeforums/showthread.php?t=8625
I am currently preparing to fight Golden Gloves in
2005. Here's what I'm doing lately:
My sprints are made up of several sets, but in a nutshell, I do 4 sets of 20 sprints, working on pure accelleration. Then I do 4 sets of 40 sprints. Then I do 4 sets of 100's, and finally I do three 300 sprints. I rest about 45 seconds to a minute between each
-- http://www.defend.net/deluxeforums/showpost.php?p=138394&postcount=9
AG: tell me about your training routine:
ANN
WOLFE: run in the mornings, 3 days a week, three to five ; then run , 200 dashes, hill
work. Then every other day I go to the gym at 12 PM, and do 500 sit ups, push
ups, pull ups, calisthenics Sparring also every other day. And an hour of
aerobics every other day.
10 sprints 80yds (constant motion sprint
then jog back) (day's sprinting routine)
-- http://www.sherdog.net/forums/archive/index.php/t-243930.html
Routine example of a running program for a
professional fighter incorporating all three zones:
Week 1 and 2:
(Mon-Wed-Fri)
Long slow 2-3 mile runs maintaining a heart rate of
120-140.
Week 3 and 4:
Monday: Moderate 2-3 mile run: 15 minutes
hard run, jog 5 minutes, and then another 15 minutes hard and steady run until
you reach the 2-3 mile distance with a heart rate 155-170.
Wednesday:
Long slow 3-4 mile run with a heart rate 120-140.
Friday: Moderate run,
same as Monday.
Week 5 and 6:
Monday: Moderate run 3-5 miles:
15-20 minutes at a hard pace, 5 minutes jog in between until you reach the
desired mileage.
Wednesday: Long slow intensity run 3-5 miles....
Get the rest of this routine
at:
-- http://www.secondsout.com/Ringside/training.cfm?ccs=355&cs=9831
Running
Boxers always tell me how they run 4 to 5 miles every morning and my response to this is - why? What is a nice long distance jog going to do for you in an eight minute fast paced fight? Boxing is 80% anaerobic therefore the training needs to reflect this. Interval running is not easy and this probably explains why many boxers do not do them. The following is an example of an interval session:
- 20 seconds jogging
- 20 seconds running
- 20 seconds sprinting
- Repeat
After completing this 2 minute run rest one minute and repeat 3 to 5 times.
-- http://www.brianmac.demon.co.uk/articles/scni24a2.htm
SN: Please describe the normal training
methods and routines you put a fighter at that level through.
As Tommy
became more fit, a typical week would be:
Sunday, Tuesday and Thursday:
5:30 AM Interval runs. At his best, Tommy could run 3 miles in 18:16. He
could also do 6 half-miles with one minute rest intervals in under 3 minutes for
each half-mile.
8:00 AM Breakfast: high calories, low fat.
9:00
AM Review film of yesterday's work out.
12:00 PM Rope climb and wrist
and grip strength drills. Tommy had bad hands. He broke his hands five times in
his early career. These drills prevented injury in later years.
12:30 PM
Lunch: high calories, low fat.
4:00 PM Main gym workout, on conditioning
days, with emphasis on high intensity training. Usually 21 to 26 rounds of a mix
of sparring, heavybag, mitts, rope, shadow boxing, burn-outs, and high intensity
drills. We tried to transition to each new station as close to one minute as
possible so that we would have 21 plus rounds of continuous high intensity
training.
6:30 PM Weight training.
8:00 PM Dinner: high
calories, low fat.
11:00 PM Curfew.
Monday, Wednesday, and
Friday
5:30 AM Morning aerobic run. 40 minutes of continuous running.
When necessary, 40 minutes of stationary cycling.
Get the rest of this routine at:
-- http://www.ringsidereport.com/newman11022004.htm
Running should be done on days when you do not box and should not be done on consecutive days. This kind of training should only be done two days a week so that you give your body enough time to recover. The goals is that over a period of time you will lower your heart rate, improve your running times and improve your ability to recover between (and ultimately rounds in the ring).
A Sample Routine
1.
Warm up with a low intensity run of one .
2. One minute
of rest
3. 800 meter run x 2
4. One minute rest
5. 600 meter run x
4
6. One minute rest
7. 400 meter run x 4
8. Low intensity cool-down
run for 800 meters.
-- http://www.maxmuscle.com/index.cfm?fa=article&doc_id=536&subcat=performance_conditioning