now the first way you can improve your stamina and cardio for boxing so you can last longer in
the ring or in the gym is actually by boxing you may be thinking yeah well that's obvious but what
other things can i do to improve this you know but people don't even think about this people are
always looking for the next quick thing to help them improve their the cardio and stamina like
a trx or a cross trainer machine or an air bike and then things are great and they've got a lot
of benefits to them but to improve your overall cardio and stamina we need to box more we need to
measure our boxing i'm going to tell you in a minute exactly how you can
measure your boxing when you're hitting the heavy bag to be able to see your improvements over time
but first i just want to do a quick introduction my name is tony jefferies i'm an olympic bronze
medalist boxer former undefeated professional seven times national champion european gold
medalist and on this youtube channel i give you everything boxing how to punch harder
how to punch faster how to get better footwork things to really help improve you at boxing so
if you're new here make sure you subscribe and hit that bell notification so you don't miss
a great video like this one and also at the end of this video i'm going to give you something
that you can add into your boxing sessions every single time you box that will really help
improve your overall conditioning in boxing this is the thing that i used to do in every
one of my professional boxing training sessions that you can do too and it will really skyrocket
your performance so hang around till the end for that one what we want and what we're aiming for
ultimately we want to finish the last minute of the last round as hard and as fast and as good
as the first minute of the first round and that right there will see measure your your overall
performance and your fitness and what i want you to do over time is increase the rounds of your
boxing and then increase the time of your rounds and also decrease the time of your rest example
if you're starting off four two minute rounds on a heavy bag with a one minute rest is great
especially if you can get the point of uh finishing the last round as hard and as fast
as you start the first round now you will still be tired you will get tired of doing this but
once you can do that and then we can increase the rounds so we're doing four two minutes with
the one minute rest then we go to five two minutes one minute rest six twos seven twos eight twos and
that's what you want to get to get to eight two minute rounds with a one minute rest at a great
pace where you're not losing form and technique and not being sloppy in the end then once you
get to that then what we can start to do is we can start increase the round time so now we go to four
three minute rounds with a one minute rest then five threes and six threes and seven threes then
up to eight three minute rounds with a one minute rest now this as you can see there that's a lot
of sessions it's going to take time building your stamina and building your conditioning for boxing
does take time it's not an overnighter thing then once you get the eighth three minute rounds with
a one minute rest then we can start to decrease the rest time then we can go to four three minute
rounds with a 30 second rest now this is going to be difficult and then from there we can start to
slowly increase the round so four threes with a 30 second rest five three six three seven threes
all the way to eight three minute rounds with a 30 second rest now once you can do that and you start
and you're finishing the round the same as you start the round now we know that you're in great
shape and now this applies for mitt work applies for spore and applies for everything else you know
your three minute rounds is a great indicator of your fitness now i'm purely talking about eight
three minute rounds on the heavy bag this is after you've done your warm-up jump rope or whatever
else you do at the beginning but this right here will increase your boxing cardio and your overall
stamina now moving on to number two is running yes good old road work if you have seen the
rocky movies which i'm sure you have which if you haven't you need to watch them you'll see
rocky balboa getting up doing these runs yeah i know it's fiction but there's a reason why
he showed that because that is what boxers do to increase their stamina and their cardio we run now
there's a few different types of runs that you can do there's the long distance run there's a fartlek
run there's sprints there's hill sprints there's steps there's a bunch of different things that you
can do but what i would encourage you to do is try and mix it up run as well as your boxing so
example if you are boxing three times a week try and get two runs in a week as well or even
three runs now then runs can vary you can do a long distance run three to five miles steady
state run then you can do another room can be a far leg room where it might be a 20-minute run
where you're sprinting and recovering and resting so what i used to do was lamp posts you know the
lamp posts on the streets i would sprint the one jog to another sprinter one jump another one it's
a really tough uh tough run for like running you can do you know you've got your sprints where
you know you you might be doing a hundred meters dash where you'll be there you'll do a hundred
percent you recover for a minute run back a hundred percent recall for a minute and then
doing six to eight of these sprints is really good as well it's going to really open up your lungs
and really help increase your cardio and overall stamina i'm also going to do a full video on an
olympic box and run and it's sustained one that we used to do training for the beijing games which
is a a killer so make sure you subscribe and turn your bell notifications on so you don't miss that
one because that video is going to come soon as well then let's move on to number three how do you
increase your stamina in your cardio well you're going this is going to really really surprise you
and it is rest and recover if you're training like a madman you're doing an hour every morning an
hour every night and you're not giving your body time to recover you're not going to be able to
improve your overall stamina now it doesn't sound right right because you're like i'm working hard
i'm doing this but think about it this way if you're going into the gym and your body is not
recovered from the session before because you did the session yesterday but then after that you went
out to the supermarket you went another game of football with your friends you want to play
basketball with your mates you are messing around and your body's not got that chance to rest and
recover now the next day you go to the gym you're still going to be a little bit tired so you're not
going to be able to put that work in when you're on the heavy bag try to do your 8-3 minute rounds
because you're tired but if you had that rest and recover the next time you're in the gym
you're going to be able to do more work and like i said in tip number one the more work that you can
do in the gym the better you're going to be if you rest recover and you're sharp you're in this gym
shop you're going to be able to do more if not you know you're not now how do you rest and recover
well you can kind of blend them into one because obviously resting where you're not
going out playing basketball or football or doing these other crazy things when you're trying to
improve your boxing but you can do things for recovery as well i'm going to do a full video
on my best ways to recover but some things you can do is definitely by stretching after the session
making sure you warm up before the session that is going to help you throughout the session i'm
going to help you recover better you can do things like massage ice baths saunas if you've got access
to them to help with your recovery as well but but stretching is is definitely a big one for you and
trying to steal loose and flexible and another huge thing you can do probably the best thing
you can do for your rest and recovery is sleep get a good night's sleep when you're sleeping
all of your muscles are repairing even the cells inside your brain is also repairing as well
regenerating so if you don't get a good night's sleep deep sleep good rem sleep you know it's
going to really help improve that and my wife has done a video giving you 10 tips to sleep better on
her youtube challenge and click the link below after this and get these tips that you can do
to really sleep better now moving on to number four is going to surprise you which is nutrition
what how can my nutrition help me with my stamina and cardio that's what you might be thinking well
think about it if you are putting the right fuel into your body before training and after training
it's another thing that's going to help with your recovery is your nutrition you're going to do more
in the gym you're going to be able to last longer when you're blasting that heavy bag and the longer
you last when you're doing that the fitter you're going to get and if you think about a car a car
can't drive on no gas no petrol we need the energy in your body to be able to move and move forward
but not just any old crop you need the right foods and the right nutrition and the right things in
your body that will help you perform better now how i like to think about the nutrition is kind
of like a snowball effect now my good friend aubry marcus wrote a book called on the day on your life
and one big thing that i took from his book is the little things that you do throughout the day
all add up to make a big difference an example is if you have for breakfast some corn flakes with
lots of sugar on and and you're not hydrated when it's time for you to come to the gym
you might be tired and lethargic and thinking oh i can't be bothered to go to the gym to do i
haven't got the energy to do this and then you go to the gym and your session's not as good because
the nutrition in your body wasn't as good or you might not even go to the gym because you
don't feel like it now let's twist that around let you see you have some eggs and avocado
and some bacon for your breakfast and from there you've got the energy you've got the good fats
you've got the good proteins in your body and when it's coming time to go to the gym yeah i feel good
i can't wait to go to the gym you go to the gym you perform better and because you've worked out
good and worked out hard now you go to bed that night you sleep better which is great for your
recovery as well so now you're sleeping better that one small decision in your life made a big
difference now that's going to rule on and your overall fitness and health is going to improve
that's another thing i want to mention there this is going to help your health eating good will
help your health and now i'm not an expert in the nutrition field there's so much good content out
there that you can find about nutrition but what i do know is that if you're eating good eating
clean eating the right foods the right fats the right carbohydrates the right proteins when you
should be your training will be overall a lot better which will improve your stamina and also
hydration is key always stay hydrated if you want the toilet and your pay is not clear you're not
hydrated as much as you should be okay so now i'm going to tell you what i think you should be doing
at the start of every single training session that i did when i was a professional boxer that really
helped increase my stamina and overall box and performance but before i do i want to tell you
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now i'm going to tell you something that you can do at the start of every session what i did that
really did take me to the next level and that is how my what my workout was structured how do you
structure your world do you go in do you loosen your arms start hitting the heavy bag or have
you got a great structure well the structure that i used was i would go in i would do a 10
to 15 minute warm warming up my full body my legs me thighs my core my shoulders me neck me
arms everything i was warming everything up then from there i would get the jump rope and i would
do four three minute rounds with 30 second rest in between but i wouldn't use the rest
i would just go all the way through so i was doing around 14 minutes of jump rope non-stop after the
jump rope i would do four three minute rounds of shadow boxing with 30 second rest in between now
the warm up the jump rope and the shadow boxing was before every single session and then from
there i would do my heavy bag work me sparring my met work whatever else i would do after that
but that right there is giving you the fundamental fitness that you need to you know really go to the
next level and the the fitter you are the more you can do the more you can do the better you're going
to get at boxing now that right there is is hard that right there in itself can be a workout for
some people depending on your fitness level so you can start off you know lighter you can do your 10
minute warm-up which you should be doing anywhere and then you can go into four two minute rounds of
jump rope with a minute rest in between if you need it then from there you can go into your
42 minutes of shadow boxing uh with your minute rest in between as well and obviously like i said
earlier on with the heavy bag stuff you can slowly increase the time of the rounds and decrease
the rest time but once you can get that at the start of every session your energy and your
fitness will really skyrocket to the next level you need to click here next watch this video next
now you know what you're going to do for your stamina watch this for your technique