Training methodology of Boxing

Interval training

It is advisable that the boxer does three intense interval runs per week to be mixed with hill or mileage runs on alternate days.

Although most interval training is done on the track, it is suggested that grass running and hill work be included. In some of the workouts a stopwatch is required, but in many segments a watch is not necessary.

Intervals are a series of runs in which the distances and speed rates are predetermined at a pace generally faster than the athletes normal distance work. Each of the speed runs are alternated with measured periods of easy jogging or walking. The proper use of interval work will unquestionably increase the athlete’s cardiovascular development and stamina.

The intervals or stop-start technique will allow the athlete to go further and faster than on a steady road work session. The athlete’s running session should be developed to include distance runs, pace work and speed work, which varies from 50 yards (?45 meters) up to 5 miles (8 km). Each session will be planned as to the distance (number of total miles the athlete must complete); recovery time and type (jogging or walking); recovery distance and regulation of pulse levels; the number of intervals performed and the rate of the intensity. (The running efforts in the sprint segments, for example, should increase the athlete’s heart rate up to at least 180 beats per minute. The heart is then allowed 90 seconds to return to the minimal level of 120-125 beats per minute.) If the athlete is fit and the recovery time required is more that 90 seconds, that means the effort of the individual was too great or the distance too long. Sometimes fit athletes do not require the full 90 seconds recovery. In these cases, the athlete should start running as soon as his pulse rate has reached the minimal 120-125 rate.

These workouts will increase the athlete’s ability to compete with oxygen debt, push his body in a state of fatigue and increases the ability to set a fast ring pace because of his knowledge of his measured endurance.

The general interval distances are 50, 100, 200 and 400 meters. It is important that all intervals be done at the same pace. This means the athlete must control the early intervals so that even though the last few intervals will be difficult, the maintenance of an even pace will allow for completion of every workout.

Understanding interval training

1. After using a preparation period of aerobic long distance training runs to condition the athlete to a point where his physical strength had reached a level which will allow him to handle interval work, a coach can begin use a well planned anaerobic running program, which will develop the athlete’s strength to a competitive level.

2. The general premise is to place the body under substantial amounts of physical stress by using a series of shorter runs with the distances and times (rate of speed) predetermined by the coach.

3. As the athlete’s stamina and strength levels increase, the program is adjusted to keep this stress in tune to the athlete’s physical gains. This training continues until the body fitness rises well above the competitive level.

4. These types of stress workouts can be programmed into gym training by using such equipment as heavybags, skipping ropes, medicine balls, etc. The same theory applies as used in the running program. Periods of rapid fire stress in short regiments will build cardiovascular and muscles strength.