Sprints vs Roadwork

[ad98]

I've been wondering if sprints would be better than roadwork I started thinking about this when I was at a friends soccer practice and he said they do 800m sprints for conditioning and they take roughly 3min depending on your speed but thats gonna simulate a round cause you're going flat out for 3min
the routine I have in mind is this
3x800m
4x400m
3x200m
2x100m
so would something like this be better than roadwork for conditioning?

[~AK49~]

There are benefits in doing both, something in which i advocate. How i see it, you do yourself a disservice by only doing one or the other. Optimal training/conditioning requires both imo

[GhostFighter]

Forget about long distance running, sprinting is the way to go as it builds explosiveness which is very beneficial for boxing. Just run to your maximum capacity for say 15 seconds then slow running or even walking for 45 seconds and repeat...

[Sugarj]

I've been wondering if sprints would be better than roadwork I started thinking about this when I was at a friends soccer practice and he said they do 800m sprints for conditioning and they take roughly 3min depending on your speed but thats gonna simulate a round cause you're going flat out for 3min
the routine I have in mind is this
3x800m
4x400m
3x200m
2x100m
so would something like this be better than roadwork for conditioning?

Hi fella,

I'm a keen runner and that workout you outlined would be a superb speedwork session. I did a similar session yesterday, but more like a pyramid:

2 x 100m (with 300m jogging recoveries)
1 x 200m
1 x 400m
1 x 800m
1 x 1600m
1 x 800m
1 x 400m
1 x 200m
2 x 100m (with 300m jogging recoveries)

All with a 1 min recovery. It was savage!!!!

This sort of workout will build speed, explosiveness and is of an excellent anaerobic nature, brilliant for boxing. But whatever happens don't do it more than twice a week and leave a couple of days gap between each session......or you'll end up on a path to injury or your times will simply stop improving.

You also need to focus on your aerobic training too though. You might be getting plenty of this already......easy paced rope skipping, easy paced shadow boxing, slower paced pad work is all excellent aerobic training which will work your cardio base so well. Jogging or slow paced roadwork too.

Roadwork can fit into anaerobic training or aerobic training based on the intensity of the run. If you do roadwork at a slow pace (for me 7:30 to 8:00 miles) then that will develop your aerobic base which will certainly benefit you as a boxer. For me any roadwork at or around the 6:00 per mile pace would be near as dammit as anaerobic as the speedwork session......and on top of two speedwork sessions a week could be heading you towards burnout.

But keep on top of both types of training, don't neglect either.

[_original_]

I live in die and by my roadwork, so I'm a bit biased. I would say sprinting would probably be better if you're an amateur fighter though.

[Felcher]

There are benefits in doing both, something in which i advocate. How i see it, you do yourself a disservice by only doing one or the other. Optimal training/conditioning requires both imo

I agree with this guy

[Pony Boy]

It all depends if you're boxing as an amateur or professional or the amount of round you will be boxing/sparring. Why because, if you're boxing in the amateurs at most you are only boxing three, three minute rounds and for this you can get away with only doing sprints. However, if you are a professional and boxing six or more rounds then you physical require some aerobic conditioning, which you will benefit from long runs (again depending on the amount of rounds you will be boxing/sparring) but you will also need sprint work for the anaerobic conditioning part of your training. If you remember some of Freddie Roach's fighters were having issues as a result of their running regimen being changed. Then Freddie stepped in and made some adjustments and bam! The boxers' conditioning started improving. That's old school experience for you.

[IronBoxer]

Do both. Long distance running builds and reinforce4s your aerobic base and is repsonsile for helping you reocver in between fights. Sprints build up you VO2 max and power endurance. You can do both at the same time in what is known as fartlek running in which you sprint for a certain amount of time(ex 35 seconds) and jog for 1 minute to recover. You can do this for time or miles.

[Ray Corso]

You incorperiate sprints into your road distance work. I used to use telephone poles distances to set up my sprints! Jog out 12 to 15 then sprint the distance between one pole then jog out again and repeat. You can set up whatever you think is best for your needs at one time or another. It worked out well for fighters and then 3 times a week we'd work in hills. At first we'd go short and not to steep and then build on that as conditioning improves. I would utilize the beaches we had in New Haven for maximum efforts too!!! If theres power lines avalible you have markers avalible to you that will have simular distances between them. Worked out great. You need excellant fitting foot wear for roadwork!
No boots or weights and all the add on crap, just have good jogging foot wear and clean appropriate fitting socks. Correct fitted feet wear is very important so you have no chance of break down and your at maximum effort
while training. Ray.

[THE REED]

Running full out as fast as you can run for 3 minutes straight?

That's ridiculous.