Boxing conditioning in a hurry?

**Emevas** · Posted On: 7/15/2007 2:58pm

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?

**spirez** · Posted On: 7/15/2007 3:39pm

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/

**Emevas** · Posted On: 7/15/2007 3:45pm

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.

**Red Elvis** · Posted On: 7/15/2007 3:56pm

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.

**Emevas** · Posted On: 7/15/2007 4:04pm

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.

**Red Elvis** · Posted On: 7/15/2007 4:26pm

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.

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.

**Emevas** · Posted On: 7/15/2007 4:42pm

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.

**Mr Bosco** · Posted On: 7/15/2007 6:48pm

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.

**Emevas** · Posted On: 7/15/2007 7:18pm

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?

**Red Elvis** · Posted On: 7/15/2007 7:53pm

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.