Interval Training

A common phrase in today's athletic community is sport-specific training. Well guess what, boxers can make their running program more sport-specific (anaerobic) by training around the work-to-rest ratios of an actual bout. This style of running is often referred to as interval training. Essentially, it consists of running hard for the duration of a round, for example 2 or 3 minutes, depending whether you are amateur or pro. Your rest period will consist of approximately the same rest period you have between rounds. If you are fighting 4 rounds, a good program will consist of 5 intervals. Pros training for longer bouts will increase the number of intervals. It is a good idea however to keep the maximum number of intervals somewhere around 8 to 10 to avoid overtraining. This program should only be performed 2 or 3 times per week. On non-interval days, you can return to the traditional form of roadwork, such as a 2 to 4 mile run. The longer runs are still important, as they enable your body to endure the harder interval work. These sessions will also be run at a brisk pace. When you train, you must train hard, or do not train at all. Most boxers should be able to maintain a 6 or 7-minute per mile pace, depending on the distance of the run. I like to see all fighters run 2-miles in 12 minutes or less. This is a good measure of fitness. I recommend running intervals on non-sparring days. There is nothing worse than sparring with no legs to support you. Interval training is intense. Your body will need time to recover between interval sessions. Do not overlook the importance of rest and recovery. I have been the guinea pig who has worked through intense interval sessions before heading to the gym to spar. Trust me, it is not fun entering the ring without your legs! After a few weeks of interval training, you will notice a tremendous improvement in work capacity and anaerobic endurance. At this point, you can incorporate variety into the interval session. Mix things up with sprints, hill running, and by varying the distance of your interval workouts (ex. 200 meters, 400 meters, and/or 800 meters). By adjusting your routine, you will foster continuous improvements, rather than simply going