Running Program for Boxing
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- Опубліковано 31 бер 2014
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"training hard now, feelin´strong now!!!"
yeaa!! lol
I got up this morning at 5:30 and ran 3.2 miles in just under 21 minutes. This was a goal of mine, i think stamina equally as important as skill in boxing. Im very happy, ive been working hard for this.
+Ether good work guys keep aiming for better goals, before my last bout i was doing 3 18
imo stamina is more important than skill
Do you usually eat before running and what do you eat
Getting up early and running is great
I really need help... im about to have a test to enter in the army and i must build my cardio. Its been 3 weeks i do jogging for about 15 minutes +... it is a slow pace as i terribly suck at sprinting... could you explain to me your running routine ? I feel i do everything wrong. I do jogging twice a day for about 15-20 max..
This is a great conditioning video - even for non-boxers. Many thanks.
Thanks for creating high quality content. I find your videos very handy and helpful to continue my recent journey into boxing.
I needed this one!
My four year old makes me run sprints after class.
Four year olds are apparently a good training tool.
Ha! I have a 4 year old son and have told many folks that if they want to get in shape, hang out with a 4 year old. :)
Lol
Great info JT, thanks
great video mate, really informative and well put together.
Excellent video I knew this stuff but the way you broke it all down was spot on
Excellent explanations
Ok I hear you, I will try to incorporate that way of thinking in the gym sessions as well, thanks for the advice I really appreciate it and also I love your videos
A great Tabatas sprint workout is light post intervals.
Where you sprint between one set of light posts and then jog between the next set and so on.
Do 3 rounds of this (length according to length of your respective rounds in your amateur boxing events) with a minute rest in between.
I've personally found it the best HIIT training for boxing.
Apolo Creed got me :D
Great Video! I love it, it's simple but affective!
Love your information mate
Great Vid JT, as ever. Many thanks
This is great - have never been much of a runner, but to improve boxing performance/ fitness I sense improved running is the overall way to go... let the fun begin!
Very useful and detailed cardio program for beginners.
@Precision Boxing, love your videos. Thanks for the great job.
Hey bro Just wanted to honestly thank you for the videos u put up man. They are great and have helped me a lot. u are very knowledgeable as well. Keep doing what you're doing man. Later
It actually made me laugh out loud at 3:37......good one!!!!
tnx for the stuff bro.keep doing what you do :)
Well explained buddy, very useful information
great great video. was looking for something like that. thanks alot...
Thanks for great videos, Coach! They`re all useful! Greetings from Norway
Thank you so much
Good stuff bro!
Awesome video.
Great video thanks
thank you for the info, fitness is everything in boxing and running is the foundation of it all so it pays to get it right. nice one!
Thanks for the vid.
Good stuff. Sprints at max are fantastic for boxing. I usually do 3 times a week between strength training and boxing. Can't recommend enough.
glad i found this channel !
Thanks for this vid
yooo those glasses are next level!
I'm pretty sure they add a couple MPH on your run.
love your videos. i've been training with ala boxing gym for a while and i find your videos very helpful on it.
cool, thank you!
Hey bruh, just wanted to say it was smart showing those basic stretches at the end of the vid. I guarantee that improved the QOL for anyone who watched it quite a bit, if they didn’t stretch thighs in that way before. Good on you
Very good and informative video. Shouød be helpful for a lot of fighters lookkng to improve their condition.
I've been looking for a running program thats good for boxing like forever thank you very much for putting this up there
my pleasure bro
I only do long distance running. I need to start doing sprints though more
I've jogged but never felt it helped my training, this is specific and gives good examples of what to do. Thank you for this. I'm hoping for better breathing during sparring
i knew a guy who ran a marathon twice a year, he would gas out after 3 rounds, you gotta push the intensity to be on par with boxing, but once you do its gonna help big time
Looks cold af out there
Unfortunately, I'm way out of shape atm, been going to the boxing classes since December and although my stamina has improved, by the end of the session (when we normally spar), I so exhausted I can't keep up anymore.
I'm working on it, I now go to the gym on my lunch breaks at work and go boxing in the evenings 3 times a week.
Stretech at least one hour after the end of the training session :-)
Thanks JT
Hey Jason nice video and advice as always can u tell me what exercises to do to strengthen forearm muscles without weights for boxing.
thanks broo
Hey man, I've been boxing for 9 years and I've been following you for some time. Great vids, and brilliant advice. I do a lot of yoga, and mobility stuff but still have trouble with shoulder mobility. Any advice? Or maybe a future tutorial?
yes, it depends on the issue. for example for the longest time I had an injury in my right rotator cuff, there are 4 muscles there and i needed active release therapy plus, special exercises. I could barely throw an overhand right. Then last year i injured my supraspinatus in my left shoulder, I couldn't throw a left hook and my jab was so weak. You really need a good chiro, or atleast find mobility exercises on UA-cam. one of the best is to stick a broomstick under your armpit and lean on it, its how you release the supraspinatus. Look up how to do that from Naudi Aguilar at functional patterns. Then look up what you can on shoulder mobility. You will have to put in some work because its a slow process but well worth it. I will consider a tutorial but i'm not an expert
Even though I practice judo I still do a boxer conditioning type of workout I even have a heavy bag to go rounds with. Boxing conditioning is just great all around for any type of sport, just wish I had money to do both. I believe those two arts/sports are very powerful when combined.
yes judo is awesome, very practical and a great workout
Great!!
Stair running is good, good to have a outside steps near you.
thank you for this vedio
Thanks Jason for the great video on running training. Periodization (typically a 6 month cycle) is the training method that has the key elements: Base (about 2-3 months), Building (2 months = microbursts 30”ON/30”OFF ), and Peaking (1 month, which is typically 1 to 3minute intervals, plus sprints), where the last week of every month is a slow/rest week. It’s used in a lot of sports, like Running and Cycling. I use it for bike racing. I stay away from running sprints since I’m prone to injury. So, I pretty much do 4-5 Rounds of jump rope followed by 15-30 minutes jog or run (depending upon the cycle or how i feel).
that is great insight, thank you for breaking it down, that is an ideal program
I need to find a good spot like this one
Im a wrestler but this video helped me alot thanks bro
I don't do any base running anymore. Mainly due to no time. All my running/cardio is HIIT intervals which is 3x a week.
Smart!
Yeah, been doing tabata style cardio for rounds. All high intensity and F45 sessions with the girlfriend. Paying off in sparring
Great video sprints intervals are hard but you get awesome results, when I'm feeling a little tired for sprints I do a mix of jogging, running and sprinting trying to emulate different phases of a round like this:
30sec jog
30sec run (60-80% of MHR)
30sec sprint
Repeat 1 more time so you complete a 3 min. round, then rest 1 minute walking or less. I do at least 4 rounds, great and fun workout.
cool idea, thanks!
“Now it’s always best to do these along the beach with Apollo Creed in a crop tank top”
That was awesome! Lol
How in the world did you not laugh at your own joke, really had me going man hahahaha, serious though thanks, i didnt know different types of running actually simulated a boxing match i was soo used to the long running. Will give this a try thank you!!!
lol thanks, i've been laughing for awhile already
Im just watching this like , oh ok so everything im already doing cool . Nice to be reinforced .
Forest Hill! I used to live right near there!
hello there jason. good job man. As always you did a proper job. I want only to make some questions. First of all. For how long you work on the aerobic threshold? And for how many times a week is it good to work steady rythm running? The same question goes for the next steps. For how long you work the 70-85% and for how long and how often the 80-85%. I think these are crucial questions to make a program for my athletes. goodbye my friend
Great video but I'm confused as to how to incorporate the running program into my workouts. Do you do all of these different types of runs in one workout? Or do you start off with basic runs for a few days and move up towards the more difficult ones?
can you do a stretching before or after workout video? I find my body gets sore and lowers my motivation.
Lol! Apollo Creed. Also when we finish our workout let's run to the top of a mountain and holler "Dragooo!!!" You're a funny guy man.
haha yeaaa!
JT Van V
We do the Art Museum steps in Philly.
yea wicked!
Nice skull cap!!
This is pretty good. I'll try this next time I get into running. Like someone stated before. I hate running so I just jump rope most the time. When I do run in the gym I jump over and around things. I'm not a hamster so I don't do treadmills.
Great city and a great boxing coach thanks JT.. would love to do a one on one session one day.
absolutely, if you are ever in town let me know
Just a question @precsision striking: Within the same day, is it right to do the 30-60 minute run and do 3-4 sprints right after? I've done it before, and went to the gym the next day to do calisthenic exercises, and couldn't do too many pull ups.
is that in new york?
did you film this in england? it looks well like manchester.
Haha nice Rocky iii reference at 3.36.
lol thx for catching it!!
hi
how many times a week should a boxer do the interval sprint when prepareing for a fight
thanks
im a wrestler jt , but i give this workout a try because i think most combat sports are similar ! i personaly dont like roadwork , so sometimes i just do more the anaerobic threshold ... !!
+gangvacos anaerobic threshold is the best way to go, mixed with sprints. But see if this gives you an edge.
Agreed. Who likes road work?
@@andrewtanczyk4009 i changed my mind, i tried roadwork its stress relieving , if you take it 30min or bit more .. with music coool
@@gangvacos good. Conditioning for boxing is different. JT breaks it down for you by doing other movements as well. Like punching while running, lateral movements, running backwards.
I know this is a weird question but where was this video filmed?
So what would the week look like if I was to make a plan for this running schedule?
Hey man I didnt know you were from toronto! wheres your gym located? 'I live in oshawa and I wanna come through and train in your gym
great video :) but can u explain about stretching? is it better before running or after ? because i see many people do it before running
I like to do it after once my body is warmed up
How often for the easy runs sir?
JT what kind of routine/exercises would you recommend that involves weights when you're looking to improve both physical physique and practicality for an amateur boxer?
Bronson Tran ideally you are working basic compound movements like bench, squat, rows, chin ups etc. and then working on explosive movements, plyos etc. I cover it in more detail in my book - www.precisionstriking.ca/product/beginner-boxing-a-roadmap-to-your-first-fight/
in boxing fighter must always protect him self in cond.training sportsmans always must take care of recowery😉
For how many minutes the 80% mhr rate sprints have to be done?
Awesome video as always. What are your views on weight training for boxing? I haven't found any videos of yours about this topic and as a woman I find interesting to mantain certain level of strength that I won't get via testosterone for obvious reasons.
+ばけねこ化け猫 Weight training is good, I cover that specifically in my e-book
JT Van V
I'll have to check it out for sure, thanks!
But beaches are so far away...
And Apollo Creed is DEAD.
Grant Lee and they don't sell tank tops anymore
How many of the shuttle runs and VO2 max should i do if im going to be competing in 4xs 2 minute rounds? and how many times per week? Thanks for always posting great videos iv'e been a student of your work for nearly 2 years i'm about to go 5-0 for my novice state title
+Knuckle Sandwich do 8-10 sets, so 30 secs on and 30 secs rest 8-10 times. Make sure to warm up thoroughly, don't skip the warm up. Congrats on your success!
JT Van V, I'm getting back into boxing after a short lay off. When should I start to incorporate the Anaerobic Threshold Training and V02 max training? Would incorporate these exercises in the same day? I am going to start Base Running 1-3 a week. Thank you for your help. P.S., I bought all of your videos off of your website, they are great. You are really, really dedicated to boxing! :)
Ian Smith It depends a bit on your motivation and mood along with how fit you still are after a layoff. I usually do about 4 base runs before I add in some intervals. Don't try to kill the intervals, just get to a new level so you feel like doing it again. You can add in sprints anytime for fun. The key is to see how you feel, make sure you recover and build up your intensity. For example you could do 50m-100m sprints with a long recovery, in a month or two you could add in the shuttle runs of 30s on and 30s off, these are much more intense. For intervals I like to go out there and just push over the edge, once I start to get in shape my body will want me to push harder.
Ian Smith Thanks for all the support as well!
Thank you! When I feel better, I am going to start running with my mouthpiece in.
I have problems with my knees while running, but I can skate and do cycvling without any trouble,. Can I do cycling instead of running?
Hello, it would be great if you made a video about a training schedule for a boxer in general. I really have problems in finding out how often a boxer actually needs to train to make it effective and how to include boxing in the gym, running, strength training in a weekly plan. By the way, thanks for your videos, they are very helpful!
Really enjoying you're videos. Just recently got in to boxing as a new gym opened where I live. Been running stairs pretty much daily every morning after working nightshift and the weight is falling off me was 65kg when I started and 4 weeks on I'm 61kg. Set up a system so it's straight up and back down 20 times counted the steps one morning was around 60 so about 2,400 steps after going up and down 20 times. I'm no where near as experienced as the other guys at my gym but I'm feeling like one of the fittest. Anyway my question is am I doing enough or is long distance a must? If so how many miles would you advise and at what pace?
Thanks in advance
Kerr Fletcher good work my man! Long distance is not necessary but it helps if you are out of shape. The most important in my opionion is the 3 minute intervals with 1 min break, try to get 4-6 sets with a warm up and cool down. sprints help a lot too.
JT Van V Thanks for the reply man. Mixed it up this morning with 10, 100 metre sprints at the rugby field. So basically what your saying is instead of counting how many times I run up and down the stairs or how many sprints I'm doing just push myself for 3 mins rest for 1 min then go again for 4-6 rounds?
JT Van V in other words interval training should be the bread and butter of my roadwork?
wish i lived closer to woodbine beach, although the sand isn't the greatest. ive gotta incorporate more sprints, trying to get my base jog working. If i can't jog for 3 miles straight without stopping, should i keep trying until i do or move onto sprints.
keep trying. You should be able to get there within 2 months of running 2-3 times a week, starting from whatever is your maximum. I personally didn't bother with distance at first, i just watched my time. Started from just above 10 minutes and within 2 months i worked up to 30 minutes, which happen to be around 3.6 miles for my pace. Did this while recovering from an arm injury which did not let me actually train my fighting sport. After achieving that, i can say i really feel the difference.
I recommend you try my method: by running for a time goal you don't risk tiring yourself too early and, while anecdotal, my experience is your speed will quickly and naturally settle to a confortable jog pace (meaning, don't worry about your speed too much, it will mostly take care of itself as far as endurance runs go).
How many times a week should I do each one
do you have a program written out? at the moment i am following a program specifially for running. want to get my 1.5 mile down to 9 min. almost about a 5 min mile pace. i am at 6:45 a mile. but not really sure if this program is helping out my boxing. do you have one specifically wrtten out? so i can take with me and use it? by the way the vids are awesome keep coming!
Raden Mantuano I don't, but i knew a lady who had a university scholarship for running. she could run the mile in 4:15. She told me to run 400m at the pace I wanted to hit my target with. So in your case that's 400m in 1:15. You give yourself 15-20 seconds break between 400m , and go at it again. after a few months connect a couple 400m and run 800m at 3min pace. Soon you'll develop the speed. In between these days do distance of 5-8k
JT Van V you would do 6-8 sets of 400m per workout 3 times a week.
So the speed you run can determine your boxing conditioning ability? Or would it be because of the state my heart rate would be at running that fast? Basically the program has be doing a Fartlek. Then intervals. Then a long distance run a week. So that's three run workouts a week. So would switching to Doug sets of 400m give me a better result in the ring?
Raden Mantuano that was my advice for getting your 1.5 mile down to 9 mins. Which is an entirely different goal from boxing performance. Intervals will help but they are only one part of the big picture for boxing. If you want a complete custom program I offer that here for $120 - www.precisionstriking.ca/product/personalized-video-and-90-day-workout-plan/
Usually I go 70-80 percent mhr for 20 minutes and on each last 5th minute I go to 90 then agility ladders n box, n HIIT
cool, thats intense
What can I do to increase power n my punches I’m only 140 pounds
That’s what’s up…even though most of sounded like Chinese. 🤷♂️ I think I caught a little joke in there in between. 😅 👍🏿thanks for the tips, Coach.
I have a kind of unrelated to the video question for you.
I have a fight scheduled for may 17th and i need to lose like 10 12 pounds like 5kg...
Do you use or recomend any weight cutting methods ?
I don't want, and don't really need anything that extreame if you know what i mean.
But it's nice to have a Plan B in case a i need to cut a few extra pounds...
Anyways, i would love to hear your opinion on that.
Cheers From Brazil !
its reasonable to lose that amount of weight in that time, not easy but reasonable. Try to increase your training, whatever you are doing, do more. Cut carbs after 6pm, just meat, green veggies, or fat. on the day before if you are a few pounds off you can drop water and rehydrate with gatorade or pedialyte.
Thanks !
I'll let you know how that will work out !
Going full speed on bycicle also increases your stamina.
I do the tabatas training and base running and i box 3x2 minute rounds. What would you reccomend for anaerobic threshold how many intervalsshould i do and how much rest should i take. Also would you reccomend doing full 100% sprints sometimes aswell as tabatas
+Keith Docherty to build anaerobic threshold do 4-5 two minute intervals with a one minute break. Try to get to 85% of MHR and hang there in the interval. Yes sometimes you need to build high quality speed with full recovery. Max speed
JT Van V cheers man, thanks for the reply
30mins @50-65 max HR
I run 30mins at 85% max HR
I can't even go up stairs at 50-65% max hr. I'm mid 30's and regularly exercise.
Anyone else like me? I'm thinking I should go see heart specialist about this 😱
How often do you recommend doing long-distance running? Daily? I was thinking of starting by doing a 5k run daily every morning.
It depends how much boxing you are doing but overall it should be about 80% of your total mileage
I'm starting kickboxing classes 2-3 times per week and on top of that, I'll be doing my regular gym weight training workout (+ I'll add in some punching bags).
Context: I'm a slim guy, 21 years old but my stamina SUCKS. I'm in decent shape.
Regarding the "80% your total mileage" - what do you mean by this?
Thanks for the response!
do u have any advice for bad knees or shin splints
William De La Pena I dont have any particular advice, for me when I had shin splints I just worked through them until they went away, and when i had a meniscus tear in my knee I had surgery. the only advice I can say is have a specialist examine you and give you exercises, try to get a referral on a good one, one that somebody can say knows their stuff