Rule 1:
Intensity is the tool.
Not the goal.
Good conditioning is not random suffering. It is targeted work.
Build the base, train the systems, and use intensity with purpose.
USE HEART RATE ZONES. NOT GUESSWORK.
Max Heart Rate roughly = 220 - your age.
Each zone has a purpose. The way to maximise your conditioning is to train the right system at the right time with the right intention.
Zone 1 = 50-60%
Zone 2 = 60-70%
Zone 3 = 70-80%
Zone 4 = 80-90%
Zone 5 = 90-100%
THREE SYSTEMS. THREE PURPOSES.
AEROBIC
Built in Zone 2
For boxers, this affects your ability to recover in the ring. It is your base fitness line that determines whether you gas out in 1, 3, 6, or 12 rounds.
This is not about high intensity and insane work rates; this is your ability to just keep going and remain focused after hard exchanges and high bursts.
Trained through longer, steady work at controlled intensity. You can maximise your aerobic base through steady roadwork, easy but longer bike sessions, and swimming laps.
ANAEROBIC
Built in Zone 4 & 5.
This affects your ability to handle the pace and push through the hard efforts. While the aerobic affects your ability to recover after high efforts, this is your ability to keep working within the high efforts. While you're fatigued and under pressure.
Trained through hard intervals and sustained high-effort work. You can optimise your anaerobic base through hard sprints, heavy bag bursts and assault bike intervals.
EXPLOSIVE
Built through ATP-PC / alactic power.
Heart rate is useful, but it is not perfect for short explosive work because your heart rate lags behind the effort.
Every boxer wants it. Speed. Power. Sharp bursts.
This is your ability to react and defend or react and punish before your opponent. You can have great reflexes, but if your body doesn’t move as fast as your mind, then you will find yourself punching air.
Trained through short, maximal efforts focused on speed and power, not long fatigue. You can train this chain through short sprints, plyometrics, and power lifts.
THE GO-HARD TRAP
There is a time and place for going hard.
But if every session turns into a war, you build fatigue faster than conditioning.
