Interval Training

 

Specific Conditioning

 

The benefits of interval training are obvious. Anaerobic endurance, fat loss, work capacity, and muscular endurance are a few that come to mind. Combat is largely an anaerobic activity, which makes interval training an ideal choice for conditioning.

Traditional interval training consists of intense running followed by a period of active rest (ex. jogging or walking). Common distances include 200, 400, 600 and 800 meters. The active rest period typically ranges from 30 to 90 seconds depending on interval distance and the athlete’s condition.

 

Use your i3 system to create your own interval program, for running or on the heavy bag/

punch bag

 

A boxing training program should place great emphasis on the anaerobic pathways. A specific way to condition for boxing is a form of interval running that mimics the work/rest ratios involved, intervals matching the duration of a round (2 or 3 minutes), with a 1 minute rest period. Intervals of this nature train the anaerobic lactic acid system, while also providing aerobic benefits.

Another effective way to train the lactic acid system for boxing is to perform situational exercises, lasting 30-60 seconds for 6-8 sets, while sparring or punchbag training. For example one athlete could constantly attack for 60 seconds while the other defends, or alternatively, if training alone you could throw continuous combinations against a bag.

By training the lactic acid system, the athlete delays the onset of fatigue by increasing tolerance to lactic acid build-up.

To increase the specificity to boxing, you could use situational drills. A sample routine could consist of 10-15 sets lasting 6-10 seconds.

Although the emphasis of training should be on developing the anaerobic energy systems, it is important recognize the importance of steady state running, and longer interval training. The aim of endurance training is to improve the efficiency of oxygen use and aid the recovery between intense bursts of anaerobic activity. The main application for boxing is to permit greater recovery from anaerobic work (via lactate metabolism and removal of waste products), which is crucial between rounds.