Schedule of Intensive Interval Running for Amateur and Professional Boxer

Boxers probably are one of the athletes that possesses great anaerobic and aerobic endurance, explosiveness and agility. I ve just received this schedule from my current boxing coach, hopefully its useful in conditioning training.

Distance m________Running speed sec___Recovery(Jog/Walk) sec_____Number of repetitions

Novice and junior boxers
100______________ 20-17____________ 100-60____________________ 8-10
200______________42-38____________ 120-90____________________6-8
400______________100-80____________ 150-90____________________4-6

Amateur boxers
100______________16-14____________ 90-60 ____________________10-12
200______________36-32____________ 120-60____________________ 8-10
400______________ 90-70____________ 150-120____________________6-8

Professional boxers
100______________15-14____________ 60-45____________________10-12
200______________33-29____________ 90-45 ____________________8-10
400______________72-60____________ 120-60____________________ 6-8

這基本是短跑 training 對爆炸力很有幫助。

Thank you For sharring