In the USA bouts are 3x3 min rounds
how many miles and what pace should a amateur boxer run. Would Sprint training be more effective for the Ams?
Amateur Boxing Cardio help
Re: Amateur Boxing Cardio help
No expert, but know a bit about training in general.
Do mostly low intensity jogging for cardio. Pace depends on your form ofc.
Use a pulse clock that alarms when under 120 or over 140 BPM. Stay closer to 120 than 140.
You can mix it up with a few long interval training here and there. You can start with shorter runs/breaks. Check out the 4X4 method.
In short:
4 minutes of 4 periods running.
Shorter breaks 2-3 mins.
High intensity throughout
It takes a bit of practise to pace yourself for this routine.
Good luck!
Do mostly low intensity jogging for cardio. Pace depends on your form ofc.
Use a pulse clock that alarms when under 120 or over 140 BPM. Stay closer to 120 than 140.
You can mix it up with a few long interval training here and there. You can start with shorter runs/breaks. Check out the 4X4 method.
In short:
4 minutes of 4 periods running.
Shorter breaks 2-3 mins.
High intensity throughout
It takes a bit of practise to pace yourself for this routine.
Good luck!
-
UpneyUppercut
- Super Bantamweight
- Posts: 8
- Joined: 05 Oct 2020, 14:56
Re: Amateur Boxing Cardio help
Only recently aged 49 have I discovered that fast excersise bike sessions have really given me an extra couple of gears in my running .
Try 15 min fast sessions incorporated into your usual workout.Some days these can replace your runs as well.
Warm up with slower cycling for a couple of minutes then a quick pace you can keep up for 15 mins or more but which makes you work
Try 15 min fast sessions incorporated into your usual workout.Some days these can replace your runs as well.
Warm up with slower cycling for a couple of minutes then a quick pace you can keep up for 15 mins or more but which makes you work
Re: Amateur Boxing Cardio help
One thing I found that was when I was fighting in the ams... they were 2min rounds then was running 600m in under 2 min. With 3 min rounds you could probably do 8-900M (So like half a mile in U.S.A. terms). It's important it is a distance where you have to push yourself hard to get under the 3min barrier and do one for each round.
I don't believe you need long distance running for amateur fights, they're short, sharp bursts. If it was me I would rotate between the half mile round runs and 100M sprints working my way up to 10x 100M sprints.
Essentially you need to be able to explode and fight at a fast pace for 9mins long distance running will help with that but IMO the sprints & sub 3min runs.
Ali used to run 6 miles in 40 mins while wearing army boots. 40 mins is almost a 15 round fight, Ali used to dance for 15 rounds. The long distance running was certainly needed so his legs would have the stamina required for a 15 round fight.
I don't believe you need long distance running for amateur fights, they're short, sharp bursts. If it was me I would rotate between the half mile round runs and 100M sprints working my way up to 10x 100M sprints.
Essentially you need to be able to explode and fight at a fast pace for 9mins long distance running will help with that but IMO the sprints & sub 3min runs.
Ali used to run 6 miles in 40 mins while wearing army boots. 40 mins is almost a 15 round fight, Ali used to dance for 15 rounds. The long distance running was certainly needed so his legs would have the stamina required for a 15 round fight.