Other endurance work as in sprints, metcons, shadow boxing, etc?
Hello,
As a boxer, by tradition, stamina is built using two ways (both are necessary):
- low slow distance (called 'roadwork'), about 45 minutes, on an easy pace (kind of MAF), at least 3-4 times a week (depending on the level and goal)
- HIT (hill sprint, MetCon, Tabata, etc...) 2-3 times a weeks.
On SF, most advocated A+A though.
Kind regards,
Pet'
From my experience, running never really helped with my conditioning but it was great for weight management. The best carryover that I saw were doing 10 reps of burpees with 30 seconds of shadow boxing for 10 sets.
I've found that low intensity training helps prep the body to recover well from high intensity and maintain better during high intensity efforts. I like a 3:1 ratio of low intensity to high intensity in a base or long-term program and a 2:2 ratio for a short-term program. Additionally, I like a 3:1 ratio of long-term to short-term programs.
+1 to that plus one.Exactly!
Do you mean that running never directly developed a high level of condition required at peak? Or do you mean that it didn’t even lay the metabolic foundation with which to absorb the higher intensity training required to develop the high level of condition commensurate with a peak?
How often, what duration, what intensity, and for how many years did you practice running and still see no carry over to a peak, if that’s what you meant?
Assuming that you were properly executing “roadwork”, your the report of your experience does not reflect the norm.
This is expected. Jogging builds a base and doesn’t directly contribute to peak condition. However, it allows you to far better absorb the peaking training cycle.In regards to your last paragraph, I definitely agree because I’m sure you can take 5 other people and they will definitely have a different outcome from mines.
How many years I have been practicing running, that’s a good question but if I were to pick a number, I would say 2 years prior to taking up boxing. The majority of my runs were 5 miles done at low intensity, 4-6 times a week. I would do hill sprints once or twice a week.
For some reason, running never provided the peak conditioning needed for boxing. My guess is that the burpees provided similar sensation of fatigue similar to sparring that the carryover of conditioning was greater compared to running.
That being said, an aerobic base seems to stick around for a much longer period of time(from my own experience) than strength adaptations. Simply logging a few easy runs for a week or two allows me to easily run a 10k, even at a body weight 215+.
Perhaps this is a genetic proclivity toward slow twitch/endurance activities.
Will only low intensity running help with high intensity fights that last anywhere from 5-30 minutes?
I think of it like spinning plates. Once you have the various plates spinning (fitness attributes established), you can put less effort in but you still have to come around and add the spinning momentum to keep it going.
Or maybe the "spinning plates" would maintain your strength too, if you found the minimum effective dose for maintenance?