- Joined
- May 6, 2015
- Messages
- 5,533
- Reaction score
- 299
Mind I am not a pro or have coached. I am experimenting on myself mostly.
Biggest cardio improvement I had with LISS runs - targeted 30 min runs initially... 3 years ago I could not run 800 meters without losing my breath. Now I play amateur soccer and can run 90 mins.
Biggest punching conditioning I earned on the boxing bag - I do boxing as you know. I used the bag to condition my body for tiredness. I will suggest finding Sinisters topic about working on the bag. It is super useful and can guide you how to work the bag and in the same time to condition yourself.
Swimming works fine for boxing type of conditioning. I like doing short swim sprints - for example 4 swings, go out take a breath, 4 swings ... kind of simulates go in 4 punch combo, take a breath, 4 punch combo.
Strenght you obviously do in the gym
Here I got tons of advice from Sano.
The most strenght I gained by following a 3 days per week training A, B, A type
A - squat and bench and B - DL + OHP, add some assistance: like lunges, rows, chin ups, hyperextensions
2 weeks at 80-85 % with 5 reps, 3rd week with 90 % at 3 rep. range. I usually work with 4 sets and 2-3 warm up sets with lower weight.
I am not familiar with cirtcuit type of work unfortunately. I used to do some, but my friends who train in this way are too advanced and I injured myself twice training with them, so I backed off.
But Squat Rack is really all you need in a gym. You can do squats, DL and OHP on them... although OHP on a squat rack in a full gym is not adviceable.
Yeah I should probably get back into swimming though too. Can you explain what LISS is exactly? And maybe if you know the name of thread that sinister made, can you link it?