Previously on my site, I have discussed work outs which have included high intensity interval training, training for short bursts at a time, I have gone over the 30 second on off method and in this article I am going to go over the 60 second on off method, or one on one off as it is more commonly described.
Like the other articles, it is written specifically with Boxing in mind, so training for a fight. Whether it is a 2 minute round or a 3 minute round, and that includes whether you are actively competing in an organised competition or if you simply spar only, these methods will help you perform better in the ring as well helping you to become fitter, look better and more healthy.
Boxing is a sport in which there are periods of high intensity work, followed by periods of lower intensity work, throwing punches in bunches to moving around the ring out of range would be an example of high intensity followed by low intensity. Slipping, bobbing and weaving to avoid punches would also be high intensity so it is not just the attacking aspect of Boxing which requires better endurance. If you are unfit, you end up missing opportunities to counter attack your opponent, your mind knows exactly what to do but your body cannot react quickly enough.
The one minute on, one minute off method is a great way to train and can be used on various pieces of equipment. To make this more effective, I recommend not coming to a complete stop once you have completed your 60 seconds of work. Even if it is just a slow walk, try to keep moving for the 60 second off period before going into the 60 second high intensity period again.
Examples of equipment you can use
Treadmill – running is always my preferred option for endurance. It is a dynamic and explosive movement involving the whole body. Sprint for one minute and then walk for a minute. Repeat this for 5-6 intervals. Eventually you do want to be aiming for 15-20mins of intervals. Use a slight incline of 1-2% on the treadmill to decrease pressure on the knees and shins.
If you don’t have access to a treadmill running outdoors is even better, the Treadmill has obvious benefits for the one on one off method simply because it has a timer right infront of you but outdoor running reigns supreme in my opinion so make sure you have an app on your phone or just use the stopwatch on your phone to time your sprint intervals.
Rowing Machine – another great all round body movement. One minute on followed by one minute off for 15-20mins. Same as above, try to keep moving even if only a little in those off periods.
Exercise Bike – 60 seconds fast followed by 60 seconds slow, you may be able to perform for longer on the bike so aim for a total training time longer than you would for sprint intervals.
Battle Ropes – great for shoulder endurance and core power. There are various ways to use the ropes, one hand at a time, two hands together up and down, two hands together in and out, throwing uppercuts or two hands together up and down whilst moving side to side. When training my clients I like to do these for a minute and then in the 60 second off period I like to have them perform overhead med ball slams or sit ups.
Hill Sprints – If you are a competing fighter then I really do recommend hill sprints. This is because the canvas in the ring is quite soft so you will not move the same way as you would if you were outside running on the roads or on the fields. You might feel a little heavier or slower in the feet. To help avoid this, running uphill is a great choice. Run uphill for 60 seconds and then simply jog or walk back downhill and repeat. Some Boxers will exercise and move around in sand, which is also useful and a little different, but hill sprints should be your first choice. They really will increase leg strength as well as being extremely intense which will increase your endurance for the fight. You can also use a treadmill and set a much more steep incline for one minute before lowering it for one minute and repeating.
These are just a few methods of training you can use, there are plenty others such as swimming and skipping if you want to give these a try to vary your work outs further.
Use this method in conjunction with your other forms of cardio, such as the steady state running you should be doing, the steady state running will help regulate your weight and improve your recovery times between rounds, the interval work will help you turn it up a notch in the fight whenever needed. The interval work is great for working on and improving speed and power, as an athlete, this is something you cannot be missing out on.
If you have never attempted interval work, I would advise you do not start on this until you have a regular cardio routine and then gradually introduce this into your work out. This means if you are trying sprint intervals on the treadmill for the first time, the sprinting should be done at a lower speed until you are ready to slowly increase the pace. This make take you a session or two or it may take you 2-3 weeks, as long as you are steadily improving and increasing the pace, that is fine. Also, always ensure you warm up before attempting interval work.
Boxing Coach Strength and Conditioning Coach Boxing Writer for the Ringside Report Boxing Author of: (Available for download on Amazon) The Boxing Cheat Sheet - Your Ultimate Guide to Ring Survival Strength and Conditioning for Boxing - Work out Hits to get you Fighting Fit! Forgotten Legends of the Ring - Ten Past Masters of the Squared Circle