Two aspects of sports are qualitative and quantitative factors. Qualitative is how good are your techniques, how do you respond to real situations, what sort of tactics and strategies do you apply. Quantitative is something you measure such as how hard you can punch, how fast can you run, what is your anaerobic threshold, your VO2 max, your vertical jump height etc.
In boxing we usually don’t measure quantitative factors, instead we rely on our progress through training and sparring. In other words, you get a feel for when you are in shape through hard work and by following the prep plan laid out by your coach. However, you can take out some of the guess work of knowing your conditioning level by using a heart rate monitor, the only problem is that they are expensive. You can get a decent one for around $120, but if you can’t afford one right now then you may have to rely on checking your pulse manually. Either way you will at least need a digital watch where you can count minutes and seconds.
Here is one way to do a check of your fitness for boxing using run intervals, I would advise that you are already in decent shape and have been following a running program. Keep in mind, this is just one way to test your fitness for boxing, it’s not the only way. I could take an 800M college sprinter and he would have a lot of success with this exercise in no time even though he may not know shit about boxing. Use this as a supplementary test in addition to all your work:
Run for 5 mins at easy pace to warm up
Run for 3 mins hard with punching, you don’t have to punch on every single step but at least 70%-80% of the time, you are trying to get your heart rate above 170 beats per minute (bpm) by the first couple minutes. Within the last 30 seconds you should be pushing to get your heart rate above 180 bpm. Once three minutes is up walk at a moderate pace, watch your heart rate and see if you can get it down to 120 bpm or less by relaxing and breathing. If you can get it there then go again for a second round. The round where you struggle with recovery and can’t get your heart rate down to around the 120 bpm mark is where your current threshold is. It’s basically the round will most likely gas out in an all out fight.
If you are struggling to bring your heart rate down by the third or fourth interval then you need more work. You need to spend more time on run intervals, and all out full speed shadowbox and bagwork sessions where you push the intensity and speed up to your threshold. In other words you should be working so hard that you are begging for the bell to ring by the 4th round.
If you do not have a heart rate monitor then after 3 mins is up find your heart rate. Count how many beats you get in 10 seconds and multiply by six. If you get around 30 beats in that time then you have hit the approximate intensity for the test. The only problem with this method is that there is a lag, by the time you measure your heart rate manually you will have recovered a bit and it will have slowed down. Once a minute is up check your heart rate again for 10 seconds, you want to get to around 20 beats in that time.
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Filipino boxing great Manny Pacquiaohas predicted an all out slugfest with American Brandon Rios on Nov. 24 as he looks to get back to winning ways and silence retirement talks after two consecutive losses.
Pacquiao 54-5-2 (KO 38) makes his first return to the ring since a brutal knockout defeat by old advisory Juan Manuel Marquez in Las Vegas in December, a loss which many predicted would close out the 34-year-old’s career.
Undeterred, Pacquiao has lined up a non-title welterweight battle with the aggressive Rios for his first fight in eight months and first in Asia in seven years.
“It’s going to be a good fight because Rios, he loves to fight toe-to-toe and he loves action in the ring,” Pacquiao told reporters in Macau on Saturday.
The potential mega-fight of the century between Floyd Money Mayweather and Manny Pac-Man Pacquiao that boxing fans have been talking about for years now is fading in the rearview mirror as time speeds along. A few PED accusations later, some jail time, a congressional career does anyone really think a Mayweather Pacquiao showdown would live up to the inexhaustible hype? Blame the promoters; blame the fighters; but most of all, blame Father Time – both fighters are past their prime.
A 34-year-old Pacquiao has lost his last two fights to Timothy Bradley and Juan Manuel Marquez. The 36-year-old Mayweather won a unanimous decision against Miguel Cotto and sucker-punched his way to a victory against Victor Ortiz in his last two fights before serving an 87-day jail term for domestic abuse. Mayweather is clearly the better fighter at this point, and well see how good he is post-jail when he takes on Robert Guerrero on May 4 in Vegas.
The new mega-fight that everyone should be clamoring for is everything that Mayweather Pacquiao isnt: two exciting young rising stars, evenly matched, with plenty of verbal sparring already underway. Adrien The Problem Broner vs. Brandon Bam Bam Rios. Wipe away the fabled Mayweather Pacquiao fight from your collective lexicons and say it with me: Broner Rios. Please oh please, boxing promoters; dont ruin this one.
Adrien Broner is a flashy 23-year-old star on the rise, the number one rated lightweight in the world and currently the sixth-ranked pound for pound fighter in the world. With a record of 26-0, along with 22 Kos, Broner is just beginning to peak as his shoulder roll defense frustrates opponents while he damages them with counterpunches. Just ask Gavin Rees, who Broner frustrated for five rounds before securing a victory by TKO on February 16. Young, brash and talented with an ever-increasing following, Adrien Broner is ready for the big time.
Brandon Rios is a 26-year-old former WBA Lightweight Champion (he was stripped of it for failing to make weight) sporting a 31-0-1 record and a devastatingly quick barrage of punches. In his last fight, he took down Mike Alvarado by TKO in round 7 on October 13 of last year. Rios is another rising star in boxing, one of the top lightweights in the world, and like Broner is unbeaten.
Two undefeated young superstars evenly matched and just entering the prime of their careers now throw in some animosity.
He thinks hes the next Mayweather. He aint no Mayweather, said Rios in a recent Boxingscene interview speaking about Broner. I bet you anything if I go face to face he wont say sh*t. Cue the twitter comeback from Broner: “@Brandon_Rios1 look Lil dude I don’t care what you talkin just keep winning I respect you as a fighter but don’t talk sh*t fool I will crush U”.
Nothing like a little verbal sparring to warm up what should be a feud to watch develop over the next few months. Broner vs. Rios is one of the only fights that has the potential to make fight fans turn their eye away from the growing power of UFC and back towards boxing. Pacquiao Mayweather? Yeah, it would be cool. Rios Broner? That would be epic. And there plenty of years for rematches left in these young fighters careers.