Cardio training

[Juwar]

Trying to figure out some good road work routines. I can run 5k but I find it so boring. Would like some critique on these ideas:

Sprints - 10 second sprint/ 20 second rest. Rest and repeat. 2-3 k

Fight emulation - 2 mins/1 min
Sprint at the beginning for as long as you can then go into a jog while adding in random sprints for the remainder of round. (Basically trying to emulate a fight round)

I got a fight in one month and cardio is something I'm concerned about. Don't want to gas out first round!

 

[Julius_Caesar]

Trying to figure out some good road work routines. I can run 5k but I find it so boring. Would like some critique on these ideas:

Sprints - 10 second sprint/ 20 second rest. Rest and repeat. 2-3 k

Fight emulation - 2 mins/1 min
Sprint at the beginning for as long as you can then go into a jog while adding in random sprints for the remainder of round. (Basically trying to emulate a fight round)

I got a fight in one month and cardio is something I'm concerned about. Don't want to gas out first round!

Listening to music helps with the long runs. And I think its a mistake trying to run for stamina. Running is to keep weight down and build endurance in the legs. When you sprint or go for a long run your working the muscles and lungs differently to how you would be working them in a fight so ultimately when it comes down to it no matter how much running/sprints you do it will only help to a certain extent. Sports specific repetitive drills on the pads/bag like sets of repetitive kicks, repetitive punches and knees are good. Adding minutes to your padwork/sparring rounds are also good.

Buakaw back in the K1 days was known for having great stamina not because of all the running he did (and he never did sprints) it was all the repetitive kicking and knee drills. Same with Floyd Mayweather with boxing drills. Doing thousands. You dont have to do as much as they do but start off with a comfortable amount then keep increase it.

 

[Kanka]

I would say speed kick drills and punchi out drills are better than sprints for cardio. Do it after or in between pad rounds. Long runs help overall stamina more than sprints too. I would say sprints help more for explosiveness

 

[IBack666]

Trying to figure out some good road work routines. I can run 5k but I find it so boring. Would like some critique on these ideas:

Sprints - 10 second sprint/ 20 second rest. Rest and repeat. 2-3 k

Fight emulation - 2 mins/1 min
Sprint at the beginning for as long as you can then go into a jog while adding in random sprints for the remainder of round. (Basically trying to emulate a fight round)

I got a fight in one month and cardio is something I'm concerned about. Don't want to gas out first round!

The sprints you described help with cardio & explosiveness. The 10/20 will help your recovery because you have so little time to catch your breath. The 2 min sprints are a bitch to do but help with the fight simulation. I would add this to 1 x week in addition to your other days of sparring, pad rounds (lots of hard rounds), classes, etc

 

[Enriko davidson]

Burpees are good and increase sparring rounds. If your fighting 3 minute rounds spar for 6 minute rounds.