Boxing Conditioning Notes: How fast
Can Boxers Run the Mile?
5:30 AM Interval runs. At his best, (boxer) Tommy
(Morrison) 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.
-- http://www.ringsidereport.com/newman11022004.htm
Comment: World record for 5000
meters (track), 3.11 miles is 12:37, 757 seconds, 243 seconds per mile pace.
World record for the mile (track) is 223 seconds. Thus 0.92 times the per mile
pace over 3 miles equals predicted time for the mile. Thus someone who can run 3
miles in 18:16, 365 seconds per mile, can be expected to run 1 mile in 0.92
times 365 = 336 seconds, or 5:36.
A common phrase in today's athletic community is
"sport-specific training". Well guess what, boxers can make their running
program more "sport-specific" by training around the work-to-rest ratios of an
actual bout. This form of running is often referred to as interval training.
Essentially, it consists of running hard for the duration of a round, for
example 2 or 3 minutes, depending
whether you are amateur or pro. Your rest period will consist of approximately
the same rest period you have between rounds. If you are fighting 4 rounds, a
good program will consist of 5 intervals. Pros training 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.
These sessions should still be run with a brisk pace. When you train, you must
train hard, or do not train at all. Most boxers should be able to maintain a 6
or 7-minute per mile pace, depending on
the distance of the run. I like to see all fighters run 2-miles in 12 minutes or less. This
is a good measure of general fitness.
-- http://www.rossboxing.com/thegym/thegym1.htm
Comment: this extrapolates out to
5:35 for one mile, taking into account how the pace for one mile is faster than
the pace for two.
The instructions seemed simple enough. (Vietnam
war era Navy Seals) Applicants had to be able to do the required number of
chin-ups and push-ups, they had to be able to run a mile in under seven
minutes, and they had to
be able to swim a half-mile (so many laps in a swimming pool) in a
designated amount of time.
For example if you run a
mile in 7 minutes you'll burn less
fat, but more calories,
If you walk that mile in 30 minutes you'll burn more
fat but fewer calories.
For example if you run a
mile in 7 minutes you'll burn less
fat, but more calories,
If you walk that mile in 30 minutes you'll burn more
fat but fewer calories.
-- http://www.millarworld.net/lofiversion/index.php/t45249.html
Rick: They want to instill certain attributes
required by a Naval Officer: obedience to orders and directives,
self-discipline, and personal responsibility. It can get pretty extreme. For
example, there was a requirement when I was there (of course, all of my
experiences are over 30 years out of date) to run a mile in under 6 minutes and 30
seconds.
Want to stay in the Marines Corps? Guys between
the ages of 17 and 26 must be able to perform three pull-ups, do 40 sit-ups in
two minutes, and run three
miles in 28 minutes, while carrying
body fat that doesn't exceed 18%. Semper sigh.
these are minimums--the typical SEAL exceeds
them (the "average" competitive scoring numbers follow in
parentheses).
* 500-yard swim using breaststroke/side stroke in
12:30, followed by 10-minute rest (8:00).
* 42 push-ups in two minutes, followed by
two-minute rest (100).
* 50 sit-ups in two minutes, followed by
two-minute rest (90 to 100).
* Eight pull-ups, followed by 10-minute rest (15
to 20).
* 1 1/2-mile run wearing boots and
fatigues in 11:30 (9:00 to 10:00).
-- http://www.findarticles.com/p/articles/mi_m1608/is_6_19/ai_102140906
Don't forget a quick run afterwards if you can
manage it, usually 2 miles in 15 minutes is more than
enough for me after a good session at boxing.
-- http://www.frixo.com/sites/fitness/forum/forum_posts.asp?TID=22&PN=1&get=last
This extrapolates to one mile
in 6:58, taking into account how the one mile pace is faster than the two mile
pace.
Every event requires a training pattern consistent with
maximum explosiveness and only the required endurance to apply it for the period
of the event, or as in the case of boxing, a series of events
(3 minute). The event pattern is a 3:1 work rest ratio -- three minutes of work and one
minute of rest. That's why you don't jump rope for ten minutes. It's better to
make that rope sing at a super-fast pace for three minute sets and rest one
minute between sets.
Traditionally, boxers run four miles every
morning -- early. If you run four miles in 32 minutes, you've practiced
recovering once -- at the end of your run. If you have the same 32 minute
workout, but run eight 1/2 miles as fast as you can with one minute rest in
between, averaging 3 minutes for each 1/2
mile, you've practiced
recoverying eight times, practiced explosiveness, and worked on the endurance
you'll need to sustain that intensity for an eight-round fight -- the principal
of specificity applied to the mix of anaerobic and aerobic work
-- http://www.ringstars.com/RABC2f.the.training.html
World record for 4 miles (road) is
17:24, 1044 seconds, 261 seconds per mile pace. Generally road times multiplied
by 0.97 equals track times for an event. Thus this must be adjusted to 1013
seconds, 253 seconds per mile. World record for the mile (track) is 223 seconds.
Thus 0.88 times the per mile pace over 4 miles equals predicted time for the
mile. Thus someone who can run 4 miles in 32 minutes, 480 seconds per mile, can
be expected to run 1 mile in 0.88 times 480 = 422 seconds, or 7:02.
MAYWEATHER: My training camp is going great. We
box 14 or 15 rounds, 5-inute rounds. One day we kept switching them off, I only
box middleweights and sometimes we box 30 minutes straight. I am
running 5 and 6- minute miles. We are running 8 miles between 5 and 6-minutes. So this camp is
going great. The first day I went back to the gym, I boxed 13 rounds.
-- http://www.boxinginsider.com/news/stories/120998589.php
Felix "Tito" Trinidad ran the Moscoso Bridge 10K
last Sunday in just a little over 45 minutes (for those of you
who still think he’s fat and out of shape, try running six miles in a
7.5-minute-per-mile pace).
-- http://www.puertorico-herald.org/issues/2004/vol8n10/PRSportsBeat0810-en.shtml
World record for 10000 meters
(track), 6.21 miles, is 26:18, 1578 seconds, 254 seconds per mile pace. World
record for the mile (track) is 223 seconds. Thus 0.88 times the per mile pace
over 6.21 miles equals predicted time for the mile. Thus someone who can run 6
miles in 45 minutes, 450 seconds per mile, can be expected to run 1 mile in 0.88
times 450 = 396 seconds, or 6:36. Incidentally, I ran
the mile in 6:34 in sixth grade, but Danny Rudolph ran it even
faster.
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.
I recommend aerobic running (no more than two
miles) 1 to 2 times per week
with interval running 3 to 4 times per week
-- http://www.brianmac.demon.co.uk/articles/scni24a2.htm
How far did you run? I (Muhammad Ali when
training) ran about 6 miles, which took about 40
minutes (I always ran in
army type boots).
-- http://forums.doghouseboxing.com/lofiversion/index.php/t23924.html
World record for 10000 meters
(track), 6.21 miles, is 26:18, 1578 seconds, 254 seconds per mile pace. World
record for the mile (track) is 223 seconds. Thus 0.88 times the per mile pace
over 6.21 miles equals predicted time for the mile. Thus someone who can run 6
miles in 40 minutes, 400 seconds per mile, can be expected to run 1 mile in 0.88
times 400 = 352 seconds, or 5:52.
The
"experts" disagree on many things about Rocky Marciano, but the one thing upon
which all seem to agree is this; he was the
best conditioned heavyweight champion of all time.
"He does it (runs) every morning even if he doesn’t have a
fight…five or six miles. Been doing it for six
years, every day. Even does six or seven miles on Christmas
morning." Charlie Piccento, Rocky's uncle, to a reporter for Fight
Magazine 1953, just before Walcott II.
Ben Bentley, Rocky's press agent and friend, told me Rocky
would normally run at least 5-6 miles a day year round, but
when a fight was signed he'd increase the distance to 9-10 miles, and usually the last
week up it to 12-15 miles. On top of this,
he liked to walk another 5-10 miles in the late afternoon
or evening. And he did all this in the hilly country around Grossinger's, where
he trained
-- http://www.geocities.com/Colosseum/Arena/1047/stamina.html
Thursday night, we
did what I call a tempo run, which is running full out for 40 to 50 minutes, covering about 4
or 4-1/2 miles. Friday would be
another weight-lifting day, and Saturday is what I call L.S.D. - long, slow
distance - which is more running, anywhere from 50 minutes to an hour and 10
minutes, covering about 7
or 8 miles.
World record for 4 miles (road) is 17:24, 1044
seconds, 261 seconds per mile pace. Generally road times multiplied by 0.97
equals track times for an event. Thus this must be adjusted to 1013 seconds, 253
seconds per mile. World record for the mile (track) is 223 seconds. Thus 0.88
times the per mile pace over 4 miles equals predicted time for the mile. Thus
someone who can run 4.25 miles in 45 minutes, 635 seconds per mile, can be
expected to run 1 mile in 0.88 times 635 = 559 seconds, or 9:19.
World record for 12 km (road), 7.46 miles, is 33:31,
2011 seconds, 270 seconds per mile pace. Generally road times multiplied by 0.97
equals track times for an event. Thus this must be adjusted to 1951 seconds, 262
seconds per mile. World record for the mile (track) is 223 seconds. Thus 0.85
times the per mile pace over 7.46 miles equals predicted time for the mile. Thus
someone who can run 7.5 miles in 60 minutes, 480 seconds per mile, can be
expected to run 1 mile in 0.85 times 480 = 408 seconds, or 6:48.
running 5 miles at 8 minute pace isn't going to
help you that much, and it was a proven method until everyone figured out that
there are better ways. Running a series of wind sprints with jogging in between
is much better. If you want a really good running workout, try the tabata
method. 20 seconds full energy, running flat, running uphill, stairs, jumping
rope, 10 second rest. repeat 8 times. it is a great workout that only takes 4
minutes, you can
do sets of it
Well then 99.9% of the active boxers with winning
records are wrong then because eery single up and coming, contender and champion
does road work from Hopkins to Byrd they all hit the pavement every morning.
Running builds endurance which is needed in a combat sport it also teaches
you how to breath correctly and how to slow down your breathing and builds the
strength of your legs from calf to hips and helps strengthen your
abdominals
LOL these guys who believe every stupid
little training trend crack me the hell up. Running distance has been proven
over and over again if you watch boxing and read a little about the training
techniques from the bareknuckle days to now 99.9% of all boxers run
distance.
In the end being in shape is being in
shape if you can run a 6 minute mile pace for 30
minutes straight
you will not gas plain and simple
I do not care what sport you are
participating in if you can run at a good pace from 8 minute mile down to 6 minute
mile for 30 minutes straight
you will be able to hold your own stamina wise.
5 miles in 30
minutes extrapolates to 5:10 for one mile run by itself, taking into account
slower paces over longer distances.
World record
for 4 miles (road) is 17:24, 1044 seconds, 261 seconds per mile pace. Generally
road times multiplied by 0.97 equals track times for an event. Thus this must be
adjusted to 1013 seconds, 253 seconds per mile. World record for the mile
(track) is 223 seconds. Thus 0.88 times the per mile pace over 4 miles equals
predicted time for the mile. Thus someone who can run 3.75 miles in 30 minutes,
480 seconds per mile, can be expected to run 1 mile in 0.88 times 480 = 422
seconds, or 7:02.
II. Aerobic
capacity. Lee was known to advocate running as the
best
cardiovascular exercise (Lee, 1975) and is reported to have run 2 miles
in 15
minutes or 6 miles in 45
minutes (Storm, 1986;
Lee, 1989).In either case,
this would mean an approximate pace of a 7 minute
30 second mile. This pace
equates
to a VO2 max of approximately 50 ml/kg/min (Noakes, 1991). The VO2
max is a
method employed by sport scientists to estimate an individual's
maximum
capacity to use oxygen during extended exercise.
The average VO2 max among healthy young
men is between 45 and 55. Lee's
estimated value of 50, based on his running
times, would place him squarely in
the middle of average healthy young
men.
a Canadian research study
published
in 1995 demonstrates that elite kickboxers possess a VO2 max of 62
(Zabukovec
and Tiidus, 1995). In controlled laboratory measurements, elite
kickboxers
had recorded values of aerobic capacity that are comparable to a
person who
runs a 4:45 mile, or a 34 minute 10k
foot race
Comment: "An' Superman
scooted 100 miles in 750 minutes, whuch proves thet Superman was jest like th'
avahage man who kin helter-skelter a mile in 7.5 minutes, on account o', on
account o' Ah's a math junius, Ah can calculate thet seven hundred an' fif'y
divided by one hundred is seven point five!"
For example, the professional
boxer has to contend with
12 three-minute rounds. That calls for a minimum long run of 36-72 minutes He also has to
work at a high rate of energy for three minutes in every round
with a minute's rest. I have found that 12 x 3 minutes of fast running
with a minute's rest after each rep is specific to that sport. A whistle is
blown every 20 seconds to ensure the 400m laps are covered in 80 seconds and the
distance of 900 metres in 3 minutes. As fitness
improves, greater distances can be covered.
First, I recommend you throw out the
concept of the 5 mile run and replace it with
the more modern and up to date, (and proven) interval fitness routine.
This program can be seen in the USA Boxing "coaching Olympic
style boxing"
book that Ringside.com sells, The long runs may or may not be good for weight
control but for the type of fitness you need for boxing you need the interval
fitness routine. This program will greatly enhance your conditioning level,
allow you to throw more punches, and go more "quality" rounds at the same
time. The scientists at the olympic training centers, among others have
researched this ,Most if not all of the other Olympic type sports, track and
field, wrestling, etc.,use this system.
This type of 'interval' running can be
duplicated in the boxing gym with interval bag
work, interval sparring
,interval jump rope, etc. A basic example of interval bag work is the often used
"speed drills" where you hit the bag for a designated time ,30 sec ,or 40,or
whatever. and take equal time rest, this is the way you can get your heart rate
up, AND down on continuous routine. Many boxing coaches are 'old school'
and just do not believe in change. I can tell you definitely that the entire US
Olympic Boxing and track teams uses this type of training ,among many current
pros. Good luck, Tom
What you need to start doing is not the
5 mile run but a series of
what is referred to as "interval running". The concept of boxers doing the
AM 5 mile run is basically non
existent this time ,You can get the info on interval running from the book
"Olympic style Boxing ",sold by Ringside Inc
No athlete's training regimen requires
more discipline than a boxer. Six to 10 weeks
prior to a fight, there's no time for anything but training. Road work, usually
a two to three-mile run, begins at the
crack of dawn. Then there's shadow boxing, bag work, jumping rope, mitt work and
sparring
its true, many fighters go for 3-5 mile jogs, do some nice
skipping, go through the motions on the bags than wonder why they struggled on
fight night.
boxing is an intense, ballistic sport using lots of fast twitch
muscle fibres, so it is these that need to be worked. long distance stuff can
actually amper performance, as it promotes more slow twitch fibres, although
these are needed, it is only part of the more complex puzzle.
even when
doing the long jog, dont relax, race for time then try and beat that time. we
are warriors so we must train like one. intervals, sprints, tabatas, intense
challenges and minute drills, tyres, sledge hammers, sand bags etc should all
form part of our training puzzle. plyometrics for explosion, we need to improve
musclular endurance, our start strength and power.
burpee-do a
pressup, then kick legs into chest and jump up as high as you can, drop back int
pressup position, that is 1 burpee.
try this
minute drills
burpees-30 seconds
shadow boxing-30seconds repeat so it is 2 minutes, rest 1 minute
and repeat 3-6times do with max effort, its a killer
Cardiovascular Training Through
Intervals
The ability to fight at a high level intensity for longer periods
of time is desirable for a boxer. Because of this,
interval training where you engage in short, but intense, intervals is helpful.
Many of these drills are made up of two or three minutes of intensity and
one minute between them of rest time. This is done to mimic the action a boxer faces in the
ring
Running intervals 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.
A Sample Interval Routine (for a
boxer)
1. Warm up with a low intensity run of one mile.
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
why is it that conditioning lags
so far behind in martial arts? I've trained at many dojos and the suggested
conditioning regiment has always been "jogging." I am still very active and
supportive of the the martial arts (this is constructive crtiscism), but have
recently started augmenting my routine by training in a boxing gym 2X a week in
the city. These guys do an intense amount of aerobic and anaerobic conditioning
which they push to the absolute extreme - 100 yard sprints, 5 mile runs, hill sprints
("gassers"),
Something else that is intense is
Espinosa's training regiment, which consists of a five-mile morning run, 15 minutes of stretching, 15
minutes of jump-roping,
three to four rounds of shadow boxing, four rounds on the heavy bag, three
rounds on the speed bag, three rounds on the crazy bag and 15 minutes of cool down
(push-ups, sit-ups etc.).
Delia: (Times like when I fought
Kathy Williams) are the times when I wish the rounds were three minutes and not two,
specially when you prepare yourself by running three to five or more miles (depending on the type
of fight), training and sparring three minute rounds. This is superb
conditioning for just two minute round fights
(Boxer) Viloria’s daily morning jog always
follows the same route, from his Waipahu home to Crestview and back. It’s about
seven miles and takes him about 45
minutes.
-- http://the.honoluluadvertiser.com/2000/Jul/09/sports1.html
World record for 12 km
(road), 7.46 miles, is 33:31, 2011 seconds, 270 seconds per mile pace. Generally
road times multiplied by 0.97 equals track times for an event. Thus this must be
adjusted to 1951 seconds, 262 seconds per mile. World record for the mile
(track) is 223 seconds. Thus 0.85 times the per mile pace over 7.46 miles equals
predicted time for the mile. Thus someone who can run 7 miles in 45 minutes, 386
seconds per mile, can be expected to run 1 mile in 0.85 times 386 = 328 seconds,
or 5:28.
A workout involves running about one to
5 miles. Jumping rope for
about 15 minutes, then stretching,
and on to bag work.
Normally I'm (boxer Amir Khan)
used to short bursts of explosive training - shorter runs of 2-3 miles per day
This (Clemson University boxing) training was exhausting. It
began each afternoon with a run of several miles with a 5 pound weight in each
hand. Then, after calisthenics, we boxed a man of lower weight, one of the same
weight, and one heavier.