I'm 34, started at local gym in Puyallup, WA and looking for training advise, particularly running. I want to get an idea of the kind of running everyone is doing out there. I need to get in 3 round shape! I can do 5 miles in under 35 min but can't last 3 hard roounds.
Thx.
34 yrs old, walking @ 160, no fights, training.
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jriley1974
- Heavyweight
- Posts: 5
- Joined: 20 Jan 2009, 08:13
Re: 34 yrs old, walking @ 160, no fights, training.
Get on a track so you know exactly how much your running.For every lap you run,sprint one of the straight aways,since your able to run 5 miles,do this for 3 or 4 miles to start,once you get used to that,start sprinting both straight aways while jogging the turns every lap,do this for 3 to 4 miles,you must incorporate sprints in your running
Re: 34 yrs old, walking @ 160, no fights, training.
Interval running will do you good. Warm up and stretch jog 2 laps. Run 4 laps at 90 seconds per lap, recover for 1 min. Run 3 laps at 90 seconds per lap, recover for 1 min. Run 2 laps at 90 seconds per lap, recover for 1 min. Run 1 lap at 90 seconds, recover for 1 min. Repeat the runs but in opposite order. Then jog to cool down laps. that should be a total of 6 miles with the warm up and cool down. The next day run 6-800's and 2 - 400's at the same 90 second pace. The third day run 10 - 12 400's at the 90 second pace. You can make up your runs but keep that pace with the 1 min recovery time between each run. You will be amazed at how you will feel after three rounds.
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Trained By CHAD
- Heavyweight
- Posts: 26
- Joined: 20 Nov 2008, 18:27
Re: 34 yrs old, walking @ 160, no fights, training.
i am a really big fan of sport specific training. intervals are good because it will simulate the rollercoaster your cardiovascular system will be on. the above suggestions are very good. if you happen to do "road work" instead of training on a track then try every other day running light posts. get warmed up with a 5-10 minute jog and then sprint every third light post. finish off with another 5-10 cool down jog. amateur boxing is only about ten minutes long. there is no need to run for 35 min. intensity and duration are inversely proportionate so, when one goes up the other goes down. its better to do a shorter amount of time at a higher intensity.
alternate interval sprint work and cardio days.
on your cardio days do shuffles or cross overs around the block/track. don't run like a runner. we don't use the same muscles as runners. all of our movements are lateral so its best to train your lateral muscles for aerobic activity. mix up your cardio work. warm up by jogging. shuffle left then turn around and shuffle right. jog backwards. jog forwards. repeat. every minute switch patterns.
you can also do intervals on the bags. 10sec on and 20 sec off. 30 seconds off, 30 sec on. try a 1:3 (w:r) ratio
alternate interval sprint work and cardio days.
on your cardio days do shuffles or cross overs around the block/track. don't run like a runner. we don't use the same muscles as runners. all of our movements are lateral so its best to train your lateral muscles for aerobic activity. mix up your cardio work. warm up by jogging. shuffle left then turn around and shuffle right. jog backwards. jog forwards. repeat. every minute switch patterns.
you can also do intervals on the bags. 10sec on and 20 sec off. 30 seconds off, 30 sec on. try a 1:3 (w:r) ratio
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jriley1974
- Heavyweight
- Posts: 5
- Joined: 20 Jan 2009, 08:13
Re: 34 yrs old, walking @ 160, no fights, training.
Thanks for the advise guys, I will definitely include sprinting with my running. I've been running mostly on the treadmill because it's so cold right now here in Washington but I'll do it anyway.
Re: 34 yrs old, walking @ 160, no fights, training.
It is actually easier on the treadmill, especially if you have one that includes interval training programs. You can set it so the jogging is at 7 mph and the sprints are at 10-12 mph. With the treadmill, you can also make it more difficult by including inclines. The treadmill will have an incline of up to 15% during the hard sprint stages and go flat during the less intense jogging stages.
The treadmill makes it easy to record what you accomplish as far as distance, time, calories burned, etc. Write it down and see how you progress over several weeks.
The treadmill makes it easy to record what you accomplish as far as distance, time, calories burned, etc. Write it down and see how you progress over several weeks.
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Trained By CHAD
- Heavyweight
- Posts: 26
- Joined: 20 Nov 2008, 18:27
Re: 34 yrs old, walking @ 160, no fights, training.
exactly! the treadmill is "easier" and that's why i don't have anyone use them unless they have existing knee/joint problems or are over weight and starting a new fitness program.
the treadmill does the work for you. i've met many people who get on the treadmill for 45-60 minutes a day but can't run a solid 3mi on the road. on earth your muscles have to propel you forward. it also goes back to what i was saying earlier about higher intensity=less time(duration)=more efficiency. you could run on the road and work twice as hard for half the time and use the rest of your time in the gym to work technique or anything else for that matter.
and as far as it being cold out, where else are you willing to trade in quality work so you can be comfortable. for years i worked the midnight shift and i grew up near the great lakes where it is a humid bone chilling cooooold. from my door to work was 5.1 km. i would run there in the dead of the night, work then run back home before the sun came up. i've met many boxers in the detroit area that went to school (as kids) or worked in factories (adults) but still made time to get in the gym AND do their roadwork.
when i am coaching i play a game during the debriefing called "playing the gap". at the end of your training rate your overall performance on a scale of 1-10. lets say your number is 7. so, what made you that 7? what did you do well that you would like to keep? eg. accurate jab, listen to coaches and execute, etc. then, without beating yourself up, simply make observations of what got in the way of being 10/10. what was holding you back in that gap between 7 and 10? was it a desire to be too comfortable? again, don't be too critical, just notice and declare to not let that hold you back any more. challenge yourself to get "uncomfortable" the next day, whether that be running outside or do an extra round in sparring. then pat yourself on the back and ackowledge yourself for doing what ever it takes to make yourself better and narrowing that gap. and if you decide to sell out and not go through with your personal challenge, then that's OK too. tomorrow is a new day and a new moment. start over again until you overcome what's in your gap.
we all have our own stuff that gets in the way and holds us back from ultimate success. its always going to be there. the key is to recognize it so when it comes up, you notice it and shift into a positive space faster. i think that is one of the best lessons a person can learn form sports like boxing; take action . . . adapt . . . take action . . . adapt . . . repeat over and over again until the action works and success is had.
the treadmill does the work for you. i've met many people who get on the treadmill for 45-60 minutes a day but can't run a solid 3mi on the road. on earth your muscles have to propel you forward. it also goes back to what i was saying earlier about higher intensity=less time(duration)=more efficiency. you could run on the road and work twice as hard for half the time and use the rest of your time in the gym to work technique or anything else for that matter.
and as far as it being cold out, where else are you willing to trade in quality work so you can be comfortable. for years i worked the midnight shift and i grew up near the great lakes where it is a humid bone chilling cooooold. from my door to work was 5.1 km. i would run there in the dead of the night, work then run back home before the sun came up. i've met many boxers in the detroit area that went to school (as kids) or worked in factories (adults) but still made time to get in the gym AND do their roadwork.
when i am coaching i play a game during the debriefing called "playing the gap". at the end of your training rate your overall performance on a scale of 1-10. lets say your number is 7. so, what made you that 7? what did you do well that you would like to keep? eg. accurate jab, listen to coaches and execute, etc. then, without beating yourself up, simply make observations of what got in the way of being 10/10. what was holding you back in that gap between 7 and 10? was it a desire to be too comfortable? again, don't be too critical, just notice and declare to not let that hold you back any more. challenge yourself to get "uncomfortable" the next day, whether that be running outside or do an extra round in sparring. then pat yourself on the back and ackowledge yourself for doing what ever it takes to make yourself better and narrowing that gap. and if you decide to sell out and not go through with your personal challenge, then that's OK too. tomorrow is a new day and a new moment. start over again until you overcome what's in your gap.
we all have our own stuff that gets in the way and holds us back from ultimate success. its always going to be there. the key is to recognize it so when it comes up, you notice it and shift into a positive space faster. i think that is one of the best lessons a person can learn form sports like boxing; take action . . . adapt . . . take action . . . adapt . . . repeat over and over again until the action works and success is had.