Sprint training for boxing

pjbrady1

I'v always wondered about a certain element of boxing training. Regular distance running (for alot of boxers 6 days a week). Running will reduce bodyweight, which is important, however sprinting has been shown to reduce bodyweight as well, without reducing upperbody strength. Long distance running has been proven time and again to reduce upper body strength.
So if a round in boxing only lasts 3 minutes, with one minute rests, would it not be far more effective to run at a high pace for 3 minutes, canter for 1 minute, high pace for 3.
Also running sessions of 150m sprint, 50m rest, 150m sprint. This last exercise should lead to an ability to rush your opponent with a flurry of well executed punches with springy help from your calf, thigh, hip muscles and shoulders. Distance running will also reduce strength in legs. Fast people have very strong explosive leg muscles, (often without too much added bulk)
Anyways interested to hear yere views.

D-Generate

Rich Franklin follows a training plan pretty similar to that. He just recreates what a round typically is. 5 minuts of high intensity followed by a short break and then another 5 minutes.
I never understand the hard slog run of boxing. Fights are short and intense and no 30 minute run at a continuous pace will give you the conditioning necessary to operate at 100% for 2/3 minutes.

MBC

I agree with you that sprints are excellant for boxing...............but the long runs need to be done at least once or twice a week defo for pro boxers training for up coming fights................you need the stamina for 12 rounds and it doesn't matter how many or long you sprint for.

They both need to be done.

cowzerp

boxing training already covers the natural training and recovery with rounds on bags,skipping and shadow boxing-running is done as an extra and is deliberatly working on different element of training than already covered-my club will do the standard road work and finish with sprints with little recovery-none of this is meant to be specific as that is already covered-there is only so many rounds you can do before physically and mentally your broke.
boxing in nature covers all aspects of fitness from aerobic to anaerobic and everything else in between...

pjbrady1

Might sound crazy, but some of the most mobile, fast moving, strong legged people I know are dancers. Has anyone ever used dance techniques to speed up their steps and increase their coordination. Skipping is fine, but you don't stand in front of your opponent and jump up and down, you skip/slide/jump/bound into and away from your opponent. All the while maintaining upper body balance. Sugar Ray Robinson was a touring class tap dancer and we have all heard the stories of his coordination and speed.
I imagine it would enhance the whip power in your hips, giving you a powerful fully thrown straight right. Interestingly people noted that Sugar Ray had a whippy springy punch rather than an all out body moving punch.
I seen an old video of Harry Greb (the human windmill) and he literally was perpetual motion (and was a big fan of dance halls). He never stood in the one spot for an entire round and had a technique of hitting on a dancing bounding circle around his opponent. He also had a lot of steps per second, so he could go left or right at a moments notice.
Off topic, I have two mates who have muscular large forrearms but neither weigh more than 11stone7lbs, both plasterers. Just messing with sparring body punches their clubbing power to the body in close is just killer. Big fists with a big weight behind them. Read that John Duddy is training with a sledge hammer.

Big Ears

Ya Duddy uses the old sledge hammer on truck/tractor tyre technique , to increase power . Can't remember who exactly told him to do it but it might have been Earnie Shavers , Shavers was a killer puncher himself and claims this is one of the reasons why .

cowzerp

In the irish national squads they use the hammer and duddy would of picked this up there-also skipping can be done side to side front and back and up and down! also sparring and shadow boxing is all about dancing which all the best boxers do-ali and leonard for example
this is what makes boxing the best stand up fighting art
footwork and punch power-when footwork is missing other arts can easily beat a boxer.

mushykeogh

the tyre hitting thing is aimed at devoloping the core rotational power needed for power shots, helps with the transfer of weight behind a punch, can be replicated with a med ball or a pulley system in the gym too, these are usually referred to as a 'wood chop drill' and can be used in different planes of movement(up and down, side to side, diagonal). Just recently got a dvd of duddy v campas, entertaining fight but christ duddy took a lot of shots! hes due fight in msg new york on the 16 march apparently, andy lee also on the bill, wud make a great paddys weekend!

henryb

mushykeogh wrote:

the tyre hitting thing is aimed at devoloping the core rotational power needed for power shots, helps with the transfer of weight behind a punch, can be replicated with a med ball or a pulley system in the gym too, these are usually referred to as a 'wood chop drill' and can be used in different planes of movement(up and down, side to side, diagonal). Just recently got a dvd of duddy v campas, entertaining fight but christ duddy took a lot of shots! hes due fight in msg new york on the 16 march apparently, andy lee also on the bill, wud make a great paddys weekend!

Yeah, heard last week that Henry coyle from geesala, (he beat james moore
in the senior final a few years ago,) is on that bill as well! He just turned pro
recently , so its gona be a good night for irish boxing hopefuly!

henryb

I know its a day late, but just wanted to mention it was
Muhamad Ali's birthday yesterday.
I know every one might not agree with it , but for me personally
he was the "GREATEST"
Happy birthday champ!

jarvo

saw a pic of kelly pavlik doing this (i think) on first page of google images...want to give it a go, so, do you just get a truck tyre and hit away with a sledgehammer? should the tyre be fixed to the ground? and what weight hammer works best?

cowzerp

its hard to explain in writing but the gist is to use your trunk, not your arms, its a core workout and should be explosive just like a punch, try to use your whole body throughout, start through feet and then all the core work then finish with the arms..

Tractor tyres are best as they are very heavy and wont really move, they dont need to be held down..thats all i can explain..

anyway in future start a new thread if you've a question like this..

jarvo

thanks for the advice, no need to worry about telling me what to do in future though.

cowzerp

jarvo wrote: »

thanks for the advice, no need to worry about telling me what to do in future though.

jarvo, check your attitude, the last post on this thread was january 07, your not meant to drag up old topics, im just letting you know as your new-anyway i wont give you any advice if you keep this attitude up anyway.