Boxers have employed road work and rope jumping for over a century. Most well-conditioned boxers fight strong through twelve rounds proving these time-testing boxing standards build endurance and stamina.
Long before treadmills and ellipticals, roadwork was the endurance training of choice for athletes. The simplicity of running makes it seem outdated, but its results can’t be disputed.
A fast-paced jog at sunrise sets the tone for daily training. The increased heart rate builds cardiovascular endurance. The calorie burn raises resting basal metabolic rate.
Add a new twist to your training by getting outside for roadwork. Find an area with light traffic and get started.
Breathe correctly and enjoy the fresh air. If needed, visualize the training montage from the Rocky movies and enjoy the fun of your early morning run.
Roadwork is called roadwork because it is work. It involves no mechanical assistance, no mirrors, and no high-tech equipment. Just running, sweating, and mental toughness.
Running outdoors is different than indoor cardio. Dress appropriately for the weather and the terrain. Prepare for uneven, hard surfaces and cold air. Don’t worry too much, you should adapt fast.
Train within your Target Heart Rate (THR) for safety and utmost results. Determine your Target Heart Rate using either the standard Target Heart Rate Method or the Heart Rate Reserve Formula Method (AKA Karvonen Formula.)
Check your pulse occasionally so you can adjust your intensity accordingly.
Start at your current health and fitness levels. Increase distance, speed, and hill work in gradual increments to accomplish your fitness goals.
Ensure you are prepared by warming up thoroughly. Always remember to cool down if you are not transitioning to another workout mode.
Think like a boxer when you run. You are training to build endurance and stamina, not to run an ultra-marathon.
Develop endurance in the heart, lungs, and muscles without sacrificing muscle growth. Keep the distance relatively short and pace fairly quick to burn fat. Attempt to make the run aerobic and anaerobic.
Boxers utilize rope jumping to develop stamina, coordination, balance, and timing. This inexpensive exercise is easy and efficient.
Jumping rope after running or between sprints keeps the heart pumping and muscles moving.
Be creative to keep the mind and body fresh. You can change the cadence and technique every set or every few minutes.
Ten to thirty minutes of rope jumping will raise the heart rate and increase cardiovascular fitness. For better results, jump for multiple sets of three minutes, the length of a boxing round, with a one-minute rest between sets.
Bag work is another staple of boxing training. You should utilize both the heavy bag and the speed bag.
Wear proper gloves and punch the heavy bag with a variety of punches and combinations. Utilize a proper fighter’s stance and perfect technique. Use your entire body, not just the arms, when you punch. Utilize the legs, hips, core, and shoulders.
Fatigue will set in quickly so watch your form. Breathe properly by exhaling when you punch.
Begin with a one-minute round of right jabs, followed by a one-minute round of left jabs to warm-up. Add hooks and crosses in the subsequent rounds until you are performing three punch combinations. Graduate to two or three minute rounds to increase the intensity.
Use your imagination and mix up punches and combinations. When fatigued, lean on the bag and practice in-fighting techniques.
The speed bag is the biggest challenge to conquer in boxing training. With consistent practice it will become second nature and you can add it to your training repertoire.
The speed bag develops hand speed, coordination and endurance. Start at a beginner’s level and gradually increase speed bag training duration and speed.
Shadow boxing is a tool boxers utilize to practice technique. You can incorporate shadow boxing into your training to build stamina and balance.
Stand in front of a mirror to practice throwing and blocking punching. Fight an imaginary opponent by stepping side to side and bobbing and weaving in between punch combinations.
Merge all these techniques together for a stamina building workout. Start with a fast paced run in the early morning, followed by skipping rope and bag workout. Finish with shadow boxing and throw in sets of abdominal work to complete your fitness building boxing training.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
Web Site: http://www.championshipchiropractic.com/
Blog: https://www.championshipchiropractic.com/wordpress/
YouTube: https://www.youtube.com/user/drdozellodc/videos
Twitter: https://twitter.com/drdozellodc
Facebook: https://www.facebook.com/Championship-Chiropractic-280141628688300/
LinkedIn: https://www.linkedin.com/in/dr-donald-a-ozello-dc-716b3233
“Running: Maximize Performance & Minimize Injuries” https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741
**Disclaimer: Always consult a medical professional before beginning an exercise program. Always work within your capabilities. Never perform an exercise that elicits or increases pain or symptoms. Reading this article and viewing the linked videos does not take the place of seeing a medical professional. Please visit a medical professional for evaluation, diagnosis & treatment.