[quote]goldengloves wrote:
[quote]sardines12 wrote:
[quote]partybison wrote:
the 2x a week 5/3/1 split looks really good. but I think it’s comparable to WS4SB if you cut out the jump training and the upper body repetition day (like I have done the last two weeks). But it’s good to see that Wendler recommends 3 conditioning work outs per week on top of the strength stuff.
from the article: 5/3/1 Reloaded
“But at NO time, ever, should you dump one of those three things (strength, hypertrophy, conditioning) completely. That’s when you can potentially run into problems.”
that is what I did, in hindsight pretty stupid.
to Sardine12
could you please elaborate that? and what would be your recommendation?
I don’t want to go into the opposite extreme and sacrifice strength for endurance but at the moment the latter is definitely a priority[/quote]
Sure I’ll explain, boxing is an aerobic alactic sport. Because of the overall length of the fight and the constant movement the main energy system being utilized is the aerobic system. If your cardio is poor as you put it, you need to focus on getting that better by doing long bouts of exercise running, bike swimming (think endurance). Sprints which tend to be lactic or alactic and are not going to do shit for your endurance in this case. Now sprints can be helpful, but if your endurance is poor you need to focus on that first. The best thing to do would be to go to Lyle Mcdonald’s site where he has a bunch of articles on endurance training they are quite lengthy reads, but have a huge amount of good usable information. Most boxers do road work and while you don’t necessarily have to go out and run you should understand why they do this. All this tabata, circuit, lactic acid is bull shit. I mean even the big olympic wrestlers ran, Karelin, the Russian team all ran/run at least twice a week or more, some do daily. And running a bit isn’t going to kill strength levels, I mean if you are running marathons and not eating, yeah you will probably get weaker. But it is important to remember that a minimalist approach to strength training is best. A ton of top fighters lift two maybe three days max. Also you should have very basic strength goals. A bodyweight bench etc… There is no need to overdo your strength training. Lastly many athletes who have adequate strength levels get away with maintaining strength once every ten days, it’s individual really but less is more. Even in sprinting if you read speed trap Charlie Francis eventually went super minimalist with Ben Johnson doing 4 exercises once or twice a week.[/quote]
Actually, boxing is primarily an anaerobic sport.
[quote]Beast Status wrote:
[quote]goldengloves wrote:
[quote]sardines12 wrote:
[quote]goldengloves wrote:
Jump rope for rounds, cut out distance running and switch to sprints, and change to the compressed version of 5/3/1 5/3/1 Reloaded .
[/quote]
If his endurance is poor why in the world would he do sprints. Is logic lost in the strength and conditioning world? See my post was intended as a joke because some of you actually believe this shit.[/quote]
I don’t know, same reason USA boxing and professional fighters use sprints probably. Unless somehow numerous sprints wont increase your endurance. You can actually exclusively sprint if it tickles your fancy, other than warming up and warming down of course.
[/quote]
Sprinting is for football players. Long hard bouts of cardio is for fighters. Dont always believe what u read in Sports Illustrated.
[/quote]
The fighters I primarily deal with are amateurs, their bouts last four 2:00 minute rounds. Before I started working with them they’d typically jog 2-3 miles as requested by their trainer. Excluding warm up I’ll have them do something like four 400m sprints with a minute between each, three 200m sprints with 30 seconds rest between sprints, and one 100m sprint. I’ve noticed improvements in their stamina and an improved focus since the shorter distance combined with a rest period tends to make them feel like they’re doing less work.
I’ve been involved in boxing for nearly 12 years and messing with S&C programs for five years, this isn’t stuff I’ve read in Sports Illustrated. Boxing is just an inner city sport who’s S&C is slowly coming out of the dark ages. Fighters just jog 5 miles because Jack Dempsey did it, then Joe Louis, and so on. To this day most fighters will probably rely entirely on jogging long distances at a slow pace for their cardio for no other reason than another fighter did it.
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No boxing is not anaerobic. Dig up a science book.