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  1. Emevas is offline
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    Dysfunctionally Strong

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    Posted On:
    7/15/2007 2:58pm

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     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!

    Boxing conditioning in a hurry?

    My base may be having a boxing tournament in less than a month. I haven't really done any conditioning for a while, and was curious what people would suggest as the most effective way to build up my cardio in a short period of time. I dont have a coach or anything (it's pretty much a toughman contest from what I hear), so any sort of solo drills I can do with a heavybag and some gloves and pretty much ulimited cardio equipment use would be great.

    Any hot tips or tricks?
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  2. spirez is offline

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    Posted On:
    7/15/2007 3:39pm


     Style: BJJ/no-gi

    --
    Hell yeah! Hell no!
    http://www.dailymotion.com/relevance...ess-sean-sherk :icon_wink

    Seriously though, i think the old interval training at high intensity is the best way to get there in a hurry. Burpees are great for conditioning and explosiveness, do them as tabata intervals. Sprints and hill training is good too.

    I don;t know if you ever bothered fro the other thread but this dude is well worth checking out

    http://www.rossboxing.com/thegym/thegym24.htm

    And the rest of his stuff..

    http://www.rosstraining.com/articles.html

    http://www.rossboxing.com/
  3. Emevas is offline
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    Posted On:
    7/15/2007 3:45pm

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     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    Yeah, I know all about Ross, I was asking about specific stuff regarding limited resources and short time. Basically, what my priorities should be.

    Edit: My strength is doing just fine btw, it's just a cardio issue.
    Last edited by Emevas; 7/15/2007 3:47pm at .
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  4. Red Elvis is offline
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    Da Komrads... Again you are MadPelvisOwn3d!

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    Posted On:
    7/15/2007 3:56pm

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     Style: Spetsnaz Shovel-Fu

    --
    Hell yeah! Hell no!
    Body weight tabata for all major muscle groups and wind sprints, hill sprints and stair sprints. Did I mention sprints? I had 4 weeks to train for some fights last November after my honeymoon and the tabata coupled with sprints helped out a lot. Even though it's only boxing don't neglect your legs either! Some people only train their upper bodies and it's a big mistake. That's my .02 anyway.

    Edit, notice the lack of "cardio equipment". **** that ****, tabata should consist of pullups, dips, pushups (all varieties), burpees, lunges, jumping squats, squat jump to pullup, all ab excersises till it hurts bad, knee ups, eight counts, 10 counts, fuckin' 20 counts, medice balls, hairy balls, metal balls, plyometrics, heavy bag drills with fast rounds, heavy rounds, in fighting, circle left, circle right, et. al. Do this every time until you are are close to puking or are puking as you don't have much time and decrease rest between rounds. Oh yeah, you probably should still do roadwork as well.
    Last edited by Red Elvis; 7/15/2007 4:06pm at .
    .
    :icon_twis
    .

    To fight and conquer in all your battles is not supreme excellence;
    Supreme excellence consists in breaking the enemy's resistance without spilling your Guinness.
    Sun "Fu Man JhooJits" Tzu, the Art of War & Guinness
  5. Emevas is offline
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    Posted On:
    7/15/2007 4:04pm

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     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    No worries on the legs/lower body dude, squats and deadies currently own my soul.

    Along with sprints, would you advise any bagdrilling? Or should I just continue to work it for rounds rather than doing anything particularly unique? Much thanks btw.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  6. Red Elvis is offline
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    Da Komrads... Again you are MadPelvisOwn3d!

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    Posted On:
    7/15/2007 4:26pm

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     Style: Spetsnaz Shovel-Fu

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Emevas
    No worries on the legs/lower body dude, squats and deadies currently own my soul.
    Yeah, but the legs should be worked in high rep until the fights and not for stength or they will be gasping for oxygen in laymans terms.

    Quote Originally Posted by Emevas
    Along with sprints, would you advise any bagdrilling? Or should I just continue to work it for rounds rather than doing anything particularly unique? Much thanks btw.
    Yes, I edited my post which you may have missed. I worked the heavy bag in with my tabata. I basically picked an interval duration and a rest duration and made a list consisting of bodyweight excercises and boxing/MT and BJJ drills. Wy wife would then call out at random what I was supposed to do so it was completly unexpected and she would torture me.

    Example:

    Intervals: 30 seconds on and ten seconds off for four 5-minute rounds.

    She starts yelling...

    star catchers!
    pullups!
    heavy bag punches! Sprawl! Sprawl!
    one armed medicen ball pushups!
    bicycles!
    dips! Sprawl! Sprawl!
    teeps on th heavy bag! Sprawl!
    punches on ground and pound bag!
    skip knees! Sprawl!
    burpees!
    hindu squats!
    heavy handed combos on heavy bag! Sprawl! More punches! Sprawl!
    chinups!
    bjj knee on the belly movement on the ground and pound and/or basketball!
    hello dollies.....

    I would do it as fast as I could and as intense as I could and it worked me!
    Also did three mintue rounds non-stop as above with one minute rest and two minut rounds non-stop with one minute rest etc. to mimic the fight time.
    .
    :icon_twis
    .

    To fight and conquer in all your battles is not supreme excellence;
    Supreme excellence consists in breaking the enemy's resistance without spilling your Guinness.
    Sun "Fu Man JhooJits" Tzu, the Art of War & Guinness
  7. Emevas is offline
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    Posted On:
    7/15/2007 4:42pm

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     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Red Elvis
    Yeah, but the legs should be worked in high rep until the fights and not for stength or they will be gasping for oxygen in laymans terms.
    Yeah, I got what you meant, I was just letting you know that I'm not one to neglect my legs.

    Thanks a lot for the advice dude. It is much appreciated.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  8. Mr Bosco is offline

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    Posted On:
    7/15/2007 6:48pm


     Style: Wrestling & BJJ

    --
    Hell yeah! Hell no!
    Don't be in a hurry to push too hard to soon. Fitness is gained over a period of time, not within one week. What Red Elvis suggested is good. I have bother Never Gymless and Infinate Intensity by Ross Enamait. They are both great texts.

    Hill Sprints are great but I would really spend alot of time working the heavy bag. Do a density challenge on the heavy bag. Where you set a timer for one minute and within that one minute you have to throw as many punches on the bag as possible.

    This is a routine I use:

    First Minute : Burpees. Do as many Burpees as you can possibly do.
    Second Minute : Throw as many punches against the heavy bag as you can.

    Third Minute : Rest for one minute

    Then repeat the sequence. Do the above routine a couple of times and you will feel it.
  9. Emevas is offline
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    Posted On:
    7/15/2007 7:18pm

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     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    Do you do Burpees with your gloves on, or is it a big race to get them back as soon as possible? That sounds like a pretty nifty drill. Are you concerned at all about form when going for that much speed?
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  10. Red Elvis is offline
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    Da Komrads... Again you are MadPelvisOwn3d!

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    Posted On:
    7/15/2007 7:53pm

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     Style: Spetsnaz Shovel-Fu

    --
    Hell yeah! Hell no!
    Bag gloves on for my routine, no rest between excercises until your timed rest. Push non-stop while excercising. Forgot to mention, I keep my mouthpiece in when I excercise a few weeks min. prior to fighting. (It looks goofy but nobody is in my garage but me.)

    BTW - I wouldn't skip the spints... But we can all agree to disagree on that one.
    Last edited by Red Elvis; 7/15/2007 7:57pm at .
    .
    :icon_twis
    .

    To fight and conquer in all your battles is not supreme excellence;
    Supreme excellence consists in breaking the enemy's resistance without spilling your Guinness.
    Sun "Fu Man JhooJits" Tzu, the Art of War & Guinness
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