Is Long Roadwork (Running) Overrated in Boxing?

TRUE

This statement is undeniably true. Long-distance roadwork of 6+ miles is not the optimal form of conditioning training for boxers – especially amateur boxers. To back up this unconventional claim, I will defer to science. But before I do, isn’t it odd that you never see video montages of professional boxers sprinting? It is almost always videos of boxers running like in Rocky. It is as they are hiding their high intensity training. I think there is something there about boxers not wanting to share the more complex form of training which includes high intensity, anaerobic training.

Studies have demonstrated that aerobic metabolism contributes 77% of the energy production during boxing fights, while anaerobic systems account for the remaining 23%.

Just as a reminder, anaerobic activities are done at high intensity and typically cannot be sustained for long periods due to the rapid accumulation of fatigue. Although the 23% figure seems little, the figure does not shed light on the positive impacts of training at high intensity. These impacts include two key factors in boxing:

• Increase in Force Production and Rate of Force Development:

Exercises like Sprint Interval Training (SIT) are designed to target peripheral adaptations and enhance the muscle’s ability to extract and utilize oxygen from the blood. These sessions consist of all-out maximal efforts for up to 30 seconds, separated by lengthy rest periods. This type of training can improve overall force production and rate of force development due to the recruitment of fast-twitch motor units.

• Rapid Recovery:

Another significant benefit of anaerobic training for boxers is the development of muscle buffering capacity. Boxing matches involve intermittent bouts of high and low intensity, leading to the accumulation of lactate and hydrogen ions. Muscle buffering sessions, such as 2-minute intervals on a curved treadmill with 3-minute recovery periods, help the body adapt to clear metabolites produced due to acidosis more efficiently. This enables boxers to recover quickly from high-intensity efforts and capitalize on their opponent’s mistakes.

If all of this sounds like jibberish to you or you want a more concrete training plan, check out my completely free course that I created for The TOP Boxers! As a reminder, I never charge my blog visitors for teaching them what I have learned from boxing and coaching. I hope the content of the course will be valuable for you!