The following sprint training programmes are superb ways of boosting your fitness levels for boxing and will also help to increase your speed and power in the ring. They will also help with your weight management.
Boxers who are selected for England training camps should expect to do some of these runs on those camps – this is the type of training elite level athletes do to ensure they are better prepared than their opponents.
Don’t forget you will only box for a maximum of 9 minutes, at a very high intensity (heart rate occasionally extremely high), so these sessions should be done in a similar manner. They should take you no longer than 30 minutes and should be done with 100% effort to achieve the best results.
For Junior boxers complete 1-2 run sessions per week.
For senior boxers complete 2-3 run sessions per week.
Build them into your week around your other training commitments.
You can mix up the sessions to keep it fresh and challenge your body and your mind.
Complete a thorough warm up then pick a session and off you go…enjoy!!!
Session 1
3 km run completed as quickly as you can either outside or on a treadmill. Record your best time (PB) and keep trying to beat it.
Session 2
1 km run completed as quickly as you can either outside or on a treadmill. Record your best time (PB) and keep trying to beat it.
Session 3
Find a rugby/football pitch or similar. Jog the short side behind the goal at 50%, sprint the length of the pitch at 100%. Complete between 5-8 laps.
Session 4
Sprint for 40-50m at 100%. Jog/walk back to the start. Complete 10 sprints.
FINISH WITH COOL DOWN AND STRETCH/FLEXIBILITY WORK
