This anime inspired run workout, Boxer's Sprints can help warriors improve their explosive speed and overall endurance to execute and dodge punches.
Boxers like Ippo follow a strenuous training routine and as a boxer, running is inevitable. Running can help improve explosive speed and overall cardiovascular endurance which will transfer over into the boxing ring. This anime inspired run workout, Boxer's Sprints, can help warriors become a more powerful and faster boxer.
Who's This For?
All levels
Workout Length:
Approximately 27 minutes
Workout Benefits:
Improve explosive speed
Improve overall endurance
Improve boxing performance
Challenge, multiple energy systems
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete a run workout at least 1-2x/week.
Training Equipment:
GPS Watch or device to track time
Device to track heart rate (optional)
Heart Rate Training Recommendation:
If you decide to train with heart rate monitoring, this workout should be completed in your anaerobic zone at 80-100% of your heart rate reserve. Click here to learn how to calculate your heart rate training zones using the Karvonen Formula.
Run Workout Warm Up:
Complete a 5 minute dynamic warm up or follow Initil Mile's Total Body Warm-up Routine.
Run Workout Cool Down:
Complete a 5 minute cool-down or follow Initial Mile's Total Body Mobility Routine.
Run Workout Details:
Complete run sprints in sequential order.
Complete run workout in the range of 8-10 RPE.
Follow the suggested rest time as stated
Run Workout:
Sprint 1:
60 sec. sprints + 60 sec. of 4 punch combination
Rest
Sprint 2:
60 sec. sprints + 100 straight punches
Rest
Sprint 3:
60 sec. sprints + 60 sec. of 4 punch combination
Rest
Sprint 4:
60 sec. sprints + 150 straight punches
Rest
Sprint 5:
60 sec. sprints + 60 sec. of 4 punch combination
Rest
Sprint 6:
60 sec. sprints + 200 straight punches
Finish
Coach Saikou Notes:
Increase rest periods as needed
Sprints should be completed on flat ground
Recoil each punch back to the face
Straight punches consists of alternating between the jab and cross punch
If you are new to boxing, only execute shadow punches to master punching technique
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.