how often should someone sprint?

[Big N Bad]

hi all. im an amatuer boxer and i enjoy my sprints.
i noticed i increase muscle mass pretty fast and lose fat doing sprints.

im a stocky build and feel sprinting is good for my build (legs espeically) and for amatuer boxing. simply because in the ams, there are 3 explosive rounds unlike pro boxing.

is it okay to sprint 2 days in a row? for example

monday- sprint
tuesday long jog
wednesday -sprint
thursday long jog
friday SPRINT
saturday SPRINT
?

[Relentless]

dont ut all your eggs into one basket.

[Nwil]

I wouldn't do 4 sprint sessions per week. I would suggest 2 very intense ones max. run like 1800 meters with 100 yd sprints and 50 yard jogs.

[Relentless]

also try adding some other exercises to your sprints e.g sprint 100 meters perform 10 burpees and 10 push ups and then jog back to the starting line, rest briefly (30-60 seconds) and repeat 12 times.

[El Puma]

also try adding some other exercises to your sprints e.g sprint 100 meters perform 10 burpees and 10 push ups and then jog back to the starting line, rest briefly (30-60 seconds) and repeat 12 times.:good Jumping rope using high intensity interval training works wonders as well.

[Relentless]

:good Jumping rope using high intensity interval training works wonders as well.

yeah its some hard shit!

i tried this today....

100 rope turns
10 clap push ups
15 medicine ball slams
20 lateral jumps over the medicine ball

it kicked my ass,

next time i;m going to jump rope for time instead of 100 turns to see if i can go at a more intense pace.

[El Puma]

yeah its some hard shit!

i tried this today....

100 rope turns
10 clap push ups
15 medicine ball slams
20 lateral jumps over the medicine ball

it kicked my ass,

next time i;m going to jump rope for time instead of 100 turns to see if i can go at a more intense pace.nice. i also highly reccomend doing olympic cleans at a high intensity since our sport is mostly anaroebic.

[Dumi]

2 times a week should be fine. And one of your sessions would have to be slightly lower intensity than the other. Sprinting is hard on your CNS and going nuts with it will guarantee you feeling like shit down the track due to a friend CNS.

[pudding]

Some men get in shape more easily than others so that a fitness program should be tailored to the individual. What Olympic training has taught us is that it is the intensity with which you train that is most important element for improving performance. Keep track of you you do and try to do a little bit better every week.

[Big N Bad]

SOME NICE REPLIES.

the reason why i want to do more sprints is cos i heard long distance runs causes one to lose weight and becos the body is constantly trying to adapt to the evironment it, i dont want my body to become more like a long distance runner.

also i gain weight when i sprint. so i plan to do more sprints than long distance running. according to the posts on this thread i will rest as much as i can. i plan to sprint 3 times a week (every other day) with one day long distance running.

also i believe sprint training is better for the amatuers cos of the style of am fights. fast and explosive.

thanks for the replies!

[viru§™]

SOME NICE REPLIES.

the reason why i want to do more sprints is cos i heard long distance runs causes one to lose weight and becos the body is constantly trying to adapt to the evironment it, i dont want my body to become more like a long distance runner.



This won't be an issue if adjust your diet accordingly.

[Big N Bad]

This won't be an issue if adjust your diet accordingly.

thanks!:good

[BeGGeRs]

Hill sprints and interval running are a great tool for conditioning athletes, it reduces the onset of fatigue and increases recovery time which is useful in between rounds.
But boxers/combat athletes shouldnt just rely on short sprints. Even though they are most benifical for conditioning and loosing weight. They should also mix in longer slower pace runs to improve aerobic capacity.
A boxers work rate is shown to be 70% anaerobic and 30% aerobic and this how you should train.
You win fights by throwing punches. Punches are thrown at top speed. The term anaerobic means to conduct an activity without oxygen.
Anaerobic exercise, like boxing, stresses muscles at a high intensity for short bursts. Essentially, this equates to the fast combinations that a fighter throws inside the ring.
The aerobic portion of the match takes place when you circle the ring, perhaps catching a quick breath in between punches. Aerobic exercise is defined as lower intensity activities performed for longer periods.

[acefighter]

First time posting. Been boxing for 3 mounths and i love it. i'm 17 I jog 3 times a week and sprint twice a week i think thats enought for me, i have been doing that for about 4 mounths before i started boxing.i'm hoping to start fighting soon, i come from a karate background of 8 half years i always had good hands. I train 4 times a week.Is what i'm doing a good start for me or is it to much?
I don't mean to hijack the thread!

[Relentless]

Hill sprints and interval running are a great tool for conditioning athletes, it reduces the onset of fatigue and increases recovery time which is useful in between rounds.
But boxers/combat athletes shouldnt just rely on short sprints. Even though they are most benifical for conditioning and loosing weight. They should also mix in longer slower pace runs to improve aerobic capacity.
A boxers work rate is shown to be 70% anaerobic and 30% aerobic and this how you should train.
You win fights by throwing punches. Punches are thrown at top speed. The term anaerobic means to conduct an activity without oxygen.
Anaerobic exercise, like boxing, stresses muscles at a high intensity for short bursts. Essentially, this equates to the fast combinations that a fighter throws inside the ring.
The aerobic portion of the match takes place when you circle the ring, perhaps catching a quick breath in between punches. Aerobic exercise is defined as lower intensity activities performed for longer periods.

sprints aren't just anaerobic, after an intense session of sprints aren't you struggling to breath?

that is when the aerobic enegy system kicks in.

[BeGGeRs]

sprints aren't just anaerobic, after an intense session of sprints aren't you struggling to breath?

that is when the aerobic enegy system kicks in.

Well sorry to disappoint Relentless but sprints are just anaerobic during sprinting glycogen in your muscles provides the energy, without oxygen and produces lactic acid in the process.

During your recovery time your aerobic system takes over. Your heart and lungs go into overdrive, bringing oxygen into your body to help break down the lactic acid, let your body recover, and get ready for your next sprint.

[viru§™]

Well sorry to disappoint Relentless but short sprints are anaerobic during sprinting glycogen in your muscles provides the energy, without oxygen and produces lactic acid in the process.

During your recovery time your aerobic system takes over. Your heart and lungs go into overdrive, bringing oxygen into your body to help break down the lactic acid, let your body recover, and get ready for your next sprint.

That's what he said...

[BeGGeRs]

Relentless said "sprints aren't just anerobic" then says afterwards "the aerobic energy system kicks in after the sprint" which is correct. So the actual sprint itself is completley Anaerobic......

[viru§™]

sprints aren't just anaerobic, after an intense session of sprints aren't you struggling to breath?

that is when the aerobic enegy system kicks in.

I think he meant what you said above, just worded it wrong. :think

[Relentless]

I think he meant what you said above, just worded it wrong. :think

yeah, basically.

[chee2010]

Sprinting may be better for amateur but im saying don't forget your aerobic systems, they still need to be on good levels- aerobic systems aids recovery from anaerobic bursts . Don't forget Aerobic people , understand that it still has an importance . hope this helps

[lefty]

Well sorry to disappoint Relentless but sprints are just anaerobic during sprinting glycogen in your muscles provides the energy, without oxygen and produces lactic acid in the process.

During your recovery time your aerobic system takes over. Your heart and lungs go into overdrive, bringing oxygen into your body to help break down the lactic acid, let your body recover, and get ready for your next sprint.

Nothing is just anaerobic, even in the 6 or so seconds you're using your immediate anaerobic system there is still your aerobic system playing a very small part. Repeated sprints can give you a terrific aerobic workout, far better than a long slow jog.