Let me put it another way:
How do I increase my ability to do explosive activity like punching?
More specifically, I need to make it though three rounds of boxing without gassing.
I'm afraid the answer might bore the youngsters.
You are gonna hate this:
Originally Posted by garbanzo
Box explosively for 3 rounds !
Seriously, the only way to train to punch in an explosive manner for 3 - 3 minute rounds, is to do just that.
Now, you will probably be throwing only 30-40 punches per rounds, maybe less, because it takes way more energy to punch explosively rather than the "stinging" punches of typical bpxers.
But the only way to do it, is to do it.
I wish my instructor had a better concept of these training methods.
He just wants you to go to fatigue, then exhaustion, then try to survive. Which, IMHO is not very smart training. Working hard and smart > hard and stupid.
As JKDchick had explained you have to understand the different cycles your body goes through when working. Training specifically for aerobic, anaerobic is the way to go but we also have to mix them up for the best sport specificity combination. You have to understand how the body cycles back and forth and why.