Roadwork and training energy systems for combat sports

[hammer_2020]

Having recently taken up boxing with an eye to eventual competition, I have become intimately aware of the pretty important position roadwork holds in conditioning for boxing and other combat sports.

The question I want to ask is, how specific is roadwork to both the activity patterns and energetic demands of combat sport? As far as I've seen, combat sports consists of short, intense rounds interspersed with even shorter rest periods. No doubt, roadwork benefits the central CVS, which would facilitate overall oxygen delivery in combination with more sport-specific conditioning and also help recovery between rounds. Plus all the good fighters do it, which means that it's obviously of great value to them. That, and I've heard that it's done as a strength-endurance exercise for the hip-knee-ankle-foot complex, which makes sense, since boxers have to bounce back and forth in stance for lots of rounds.

Even so, at least from my perspective, intense interval training closely mimicking the activity patterns of combat sport - weight complexes, rowing, resisted sprints, etcetera - with short rest periods in between would train the energy systems in a manner more closely resembling their recruitment during combat sports, ie. ATP-PCr and glycolytic systems during rounds, TCA cycle during between-round recovery.

Any and all input from anyone with lots of both combat sport and CST experience is much appreciated. I'm going to have do my roadwork during classes no matter what, but I'd certainly like to know if there are more efficient ways to get prepared during my own solo training.

[Coach Flanagan]

For the most part, its not effective for combat sports. There are a few exceptions such as events where the fighter will be competing mulitple times per day.

CST employs a variety of interval training approaches for combat sports. Take a look at Coach Sonnon's "Charlie, Sierra, and Tango" progression at www.ScottSonnonLive.com

There are also a few threads on this forum that touch on roadwork. Use the search function if you want more to read on this. Coach Jones I know has posted a great deal on the topic.

[Ryan Murdock]

James,

Check out the Going Ballistic manual by Coach Jones. He writes specifically on this topic, and presents a brilliant "velocity-specific" training protocol for boxing, which can easily suit other combat sports. He goes into the topic in the sort of detail that's impossible to do in a short forum post.

[Coach Tran]

James,

I have sparred in white collar matches and based on my performance I will eventually do the golden gloves by next year 2009. Couldn't do it this year 2008 due to a knee injury I received when sparring a south paw who was a little aggressive. I agreed to help him prepare for his fight since I was in same the weight class. About two weeks ago while we were sparring he knee checked me (an illegal move- it reminded me of a sambo move) which stunned me and then I received his left cross. Well that knee check strained my left knee and my boxing coach told me he would "handle" him outside the gym, but I told him it was okay. I learned something from this friendly training sparring match. Just because it is a sport-don't expect all fighters to fight fair like decent sportmen.

Road work has been a training staple of many great boxing champs before the age of the radio. Even in our time Uncle Sam's men and women, our national warriors, do roadwork as well. My coach recommended that I followed the work done by the champs of the past. Road work serves three purposes: 1. develop cardiovascular endurance, 2. build up your stamia, and 3. help boxers lose them extra pounds. The training question is does the attritubes developed in roadwork transfer to boxing? I do not think there is a black or white answer to this difficult question.

My opinion is it depends on where you are at in your athletic development as a boxer and it also depends how your roadwork is done. Some may recommend at looking at this or that fighter's training program as evidence for the effectiveness of sport specific conditioning, however just keep in mind it is not fair to compare yourself to elite and professional athletes UNLESS you are a professional and full time athlete. Besides the basic training theory called "individualization" should be consider in cases like this. What may work for an advanced athlete or a professional may be totally ineffective or unhealthy for a novice. I say don't copy what you see or heard an athlete is doing, but try to understand the science and theory behind it first before you apply it to yourself.

If you are just starting out in athletic boxing, then building a solid and long term foundation is vital. So doing gradual roadwork is good GPP (general physical preparedness) for a novice boxer based on the reasons I have outlined. However I don't see any scientific evidence that roadwork will help you with building up sparring stamia in the ring. I do not know but sparring gets you TIRED. It will test your manhood and mental toughness.You will need to get inside the ring and spar to know what I mean. It is a totally different world in there, than on the road. Good luck with your training. The recommendations given to you by Sean, CST and Coach Murdock were were solid. Follow it and always trust your intuition.

Yours in CST,

[hammer_2020]

Thanks for the input, everyone

[David Nicol]

Great post Bao!

[Coach Tran]

Thanks, brother David. How are the "Germans" in your area?