i don't know a boxer that doesn't use running as part of their training regime and on this
video i'm going to give you a fantastic run that you can use this is the same run as i used to do
when i was training for the 2008 olympic games and the benefits that you're going to get from doing
this specific run is amazing so get your pens get your papers write this down you're going to love
it now if you look at all the great fighters from the past to the present the likes of muhammad ali
tyson fury mike tyson canelo alvarez floyd mayweather they all do running as part of
their training there's a bunch of benefits to running like your stamina and endurance who
doesn't want to build their stamina and endurance when you're boxing training another great benefit
is the weight that you're going to lose because you're burning a ton of calories as well then
the other side is like the discipline when we're boxes we get tired and the last thing you want to
do is go out for a run or get up early and do that run so it's great to build that self-discipline
one is also great for explosiveness we all want to be explosive in a fight and this will help
with that also running is great for your mentality especially this one i'm about to give you right
here really helps getting you mentally strong and keeping focus this rune is a quick run it's
one of the fastest runs that we did you're actually only working hard for eight minutes
and this rune is called the four twos sustained running now we used to do this one on a running
track this is my picture of a running track which is terrible i know now the standard running track
is 400 meters long now you don't need a running track to do this run but i prefer it because you
can really measure your progression and your fitness when you are doing on a track and i'll
tell you exactly how to measure that in a minute but right now i'm going to tell you about the run
so we're going to start off with a warm up now you need to warm up your full body not just your legs
you need to get that blood pumping through your body now i've done a full video showing you how
to warm up the full body you can watch that video after this but yeah warming up is very important
especially on this run because it's a sustained run i'll explain that in a second but yeah
if you go into a room like this or just any run cold there's a good chance you will pull a muscle
and you'll get injured and that's the last thing we want so now you've done your warm-up now it's
time for the run you're going to do two minutes of running four times and have a one minute rest
in between the rounds so it's gonna be like four two minute rounds with a one minute rest
in between so you can start anywhere on the track i'd like to mod off where you're gonna run let you
see you start in the middle here and then you're gonna run for two minutes as fast as you can
all the way around the track and then wherever you finish off see i finish here ideally you want to
be getting more than one lap in two minutes and then you're gonna stand there and then that's
where you're gonna take your minute rest you don't have to stand still you can walk around
get that blood flowing shake it out deep breaths focusing on recovery and then what you'll do from
here then you're going to go again after that one minute rest another two minutes and then so on and
so on so you've done four two minutes with a one minute rest in between now with that i don't mean
you want to start here and you want to sprint as fast as you can because guess what by the
time you get here you'll be absolutely exhausted you've got to learn about piercing yourself but
not in a way where you know you're going to finish the two minutes and you're just going to be like
i want you to finish that two minutes exhausted and after a minute you will be
exhausted but you've got to push through that like i said this is great for the mentality
because your body wants to give in your body wants to stop this running because it's hard
but how strong are you you know what you need to get through that you need to push through
that and it's great to do this run with someone else to kind of compete with them as well to help
push each other along now a few things you need to do when you are doing this run is one is steer
relaxed when you're running you need to have good form just like i always say about boxing on this
channel having good form and technique the same with running and that will just get better over
time if you're not used to doing this run another big thing is learning how to breathe or breathe
correctly on here now another thing what is very important is your recovery time that one
minute use it correctly breathe properly get that oxygen into your lungs if you bend over the wall
you're not recovering chest forward big deep breaths control your breathing rather
than letting your breathing take control of you now if you don't do any running at all
and this is the first one you're doing don't go 100 go probably between 60 and 80
enough where you're really tired at the end of it but not enough where you you know you can't walk
for a week and the next time you do this which i recommend doing this once a week you know you can
then you know step it up a little bit but you want to get to the point of being able to give it a 100
every single time now it's very important at the end of the run you do your cooling down
you do your stretching you let your body recover properly now before i tell you what you can do
to measure yourself when you're doing this run i just want to tell you
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free just click that link below and you can thank me later okay so what can you be doing to measure
your performance in this well it's pretty simple let's just say you're starting here on week one
you're gonna do your run all the way around and let's just say after that run you're finishing
here now i know that i've just ran 600 meters in round one now i want you to pull your phone out
while you're taking that recovery and write down 600 for round one and that's kind of where you
want to be aiming to get 600 meters and if you can get to 600 meters that is fantastic and then
round two again you're going to run around this time you get around here then you're right down
there 500 meters and so on now the next time you do this run you're gonna know exactly what you've
got to beat and how well you're doing it now this is how you're going to measure your performance on
the run week by week and my personal goal was to get 600 meters on every single one of them
and before the olympics i could do that but like i mentioned warmup is super important that's why i
created this video here giving you the best warmer possible click here and learn all about warming up