Increasing Stamina

[stimmers]

Hi Guys and Gals. I really need to increase my stamina, im pretty fit and do a lot of exercise a week. Im moving onto my advanced kickboxing belts now and having to do more serious, longer stuff in the ring. As i say i do a lot of running but yesterday i struggled to complete 5 full on rounds of Kickboxing. Especially being on the back foot simply drained me. For my next belt i need to complete 7 rounds, with some handicaps. So i need to increase my stamina in the next 4 weeks.

I run 10k twice a week on 11km/h, which it seems isn't doing that much good. So i guess resistance training on the treadmill is what i need to be doing. But i have no idea what speeds and times i should be doing.

I'm guessing a 10 min straight run to warm up, then 1 min sprint, 1 min job, 2 min sprint, 2 min jog etc and gradually go up before gradually going back down.

This right? Appreciate the help !!!

[_ian_]

Definately improve your recovery. I would assume that this would be crucial in between rounds.

I would work 2 to 1 rest. ie; sprint/fast 1 min, jog 30 secs, sprint/fast 2 min, jog 1 min.

Then i would consider a weights jacket to make the work/recovery harder(maybe not straight away).

[ewenm]

_ian_ said:

Definately improve your recovery. I would assume that this would be crucial in between rounds.

I would work 2 to 1 rest. ie; sprint/fast 1 min, jog 30 secs, sprint/fast 2 min, jog 1 min.

Then i would consider a weights jacket to make the work/recovery harder(maybe not straight away).

Or do the work uphill...

[_ian_]

ewenm said:

_ian_ said:

Definately improve your recovery. I would assume that this would be crucial in between rounds.

I would work 2 to 1 rest. ie; sprint/fast 1 min, jog 30 secs, sprint/fast 2 min, jog 1 min.

Then i would consider a weights jacket to make the work/recovery harder(maybe not straight away).

Or do the work uphill...

or both.

What do you think of treadmills ewen?

Personally i think road running is far more beneficial but can be harder on joints sometimes.

[ewenm]

_ian_ said:

ewenm said:

_ian_ said:

Definately improve your recovery. I would assume that this would be crucial in between rounds.

I would work 2 to 1 rest. ie; sprint/fast 1 min, jog 30 secs, sprint/fast 2 min, jog 1 min.

Then i would consider a weights jacket to make the work/recovery harder(maybe not straight away).

Or do the work uphill...

or both.

What do you think of treadmills ewen?

Personally i think road running is far more beneficial but can be harder on joints sometimes.

Absolutely detest them. Unfortunately for me they do have a useful role to play (I use one for physiological testing of VO2 Max, blood lactate levels etc to make sure training is going in the right direction). However, I will ALWAYS try to run outside in the dark, cold, wet, windy weather rather than use a treadmill. At least that way when it comes to racing in similar conditions I'm not fazed by it. I also try to do as much mileage offroad as possible but that can be difficult in winter.

[tigger1]

_ian_ said:

What do you think of treadmills ewen?

To cut in slightly...they have their place.

If you're using one to increase stamina etc, fine - but personally I wouldn't use one to help me train for running.

Certainly still make sure you run up a slight incline though. Is it possible to simulate the effort of a few rounds using a 'mill? 3 mins work (faster / steeper) and then a gentlet minute, then back on it?

[stimmers]

Thanks Guys. Some good info.

With regards to the treadmill, i agree. I trained for a 10k on it, the first 'outdoor' 10k i had done in long time last year and although i had no problems running outside or completing the distance, i had real bad problems with my shins for a week after as i had done all my training on a treadmill.

Im going to try and run outside more, starting and finishing at the gym so i can then do my weights

[EmmaP]

No offence meant but losing a few pounds will make an awful lot of difference. Do you do much bag training? This is a real killer and that combined with lots of skipping might help improve your stamina. No matter how far you can run there seems to be nothing that will tire you out more than a few rounds in the ring. When I was competing (Tae Kwondo) I used to do ten hours circuit based training a week and was still knackered after two rounds of full impact. Quite depressing really I think that much is because energy is expended when you get hit. Make sure you are eating a good, well balanced diet too.

[EmmaP]

stimmers said:

i had real bad problems with my shins for a week after as i had done all my training on a treadmill.

Look into getting some new trainers with adequate cushioning. You don't want to get shin splints. Do you train on a sprung floor? When I didn't I had problems with my shins.

[MoleVision]

can you swim? If so then that can be a very good way of increasing stamina.. esp as you are restricted on the breathing side of things.

[stimmers]

EmmaP said:

No offence meant but losing a few pounds will make an awful lot of difference. Do you do much bag training? This is a real killer and that combined with lots of skipping might help improve your stamina. No matter how far you can run there seems to be nothing that will tire you out more than a few rounds in the ring. When I was competing (Tae Kwondo) I used to do ten hours circuit based training a week and was still knackered after two rounds of full impact. Quite depressing really I think that much is because energy is expended when you get hit. Make sure you are eating a good, well balanced diet too.

Im keeping a very good food dairy at the moment a im takingym training seriously. Im eating a seriously good diet at the moment, but have never eaten a bad diet.
I do bag work in my kickboxing session. 5 one minute burts of hands only and then 5 one minute burts of hands and feet - it absoltely kills me.

I do need to lose half a stone to get me to my optimum weight, which im trying to do at the moment.

Just want to mke sure my stamina is at a level where i can easily complete the next belt and maybe bo ready to go onto more serious ring type stuff soon.

[stimmers]

EmmaP said:

stimmers said:

i had real bad problems with my shins for a week after as i had done all my training on a treadmill.

Look into getting some new trainers with adequate cushioning. You don't want to get shin splints. Do you train on a sprung floor? When I didn't I had problems with my shins.

Went to pro feet in Fulham, where they video'd my running style etc and gave me a tailored insole to my trainers, which i also bought through them, which are Asics

[stimmers]

MoleVision said:

can you swim? If so then that can be a very good way of increasing stamina.. esp as you are restricted on the breathing side of things.

The only time i really swim is when im out in my place in Portugal. Very rarely would i go swimming at my gym. Maybe i need to. Although can't at the moment due to having surgery on my head.

What sort of swimming stuff should i be doing ?

[ewenm]

stimmers said:

EmmaP said:

stimmers said:

i had real bad problems with my shins for a week after as i had done all my training on a treadmill.

Look into getting some new trainers with adequate cushioning. You don't want to get shin splints. Do you train on a sprung floor? When I didn't I had problems with my shins.

Went to pro feet in Fulham, where they video'd my running style etc and gave me a tailored insole to my trainers, which i also bought through them, which are Asics

How old are they? It sounds like not very but remember the cushioning materials do degrade with use and with time. I replace shoes at the latest every 500 miles.

Generally stamina is increased by doing long slow running, but you're not really after pure stamina improvements, more what runners call speed-endurance. the repetitions you mentioned earlier are good for this. Essentially you need to get your body used to performing when tired (we all get tired no matter how fit we are) and pushing yourself into that tired zone, taking a short rest and then going again is a good way to achieve this.

[EmmaP]

Get a training partner or coach. Nothing pushes you harder than a PT shouting in your ear/encouraging you to push that little harder.

Sounds like you are doing lots of good work.

[EmmaP]

stimmers said:

I do bag work in my kickboxing session. 5 one minute burts of hands only and then 5 one minute burts of hands and feet - it absoltely kills me.

Try two minute bursts, then when you get used to that, try three minutes.

[stimmers]

EmmaP said:

Get a training partner or coach. Nothing pushes you harder than a PT shouting in your ear/encouraging you to push that little harder.

Sounds like you are doing lots of good work.

I do two hour PT sessons a week with a South African freind of mine. I don't pay the going rate and she really pushes me hard.
I terms of the amount of time i spend exercising, i can't do anymore, but i think i need to change what i do when i go to the gym myself 2 times a week.

My usual routine for a week is;

Mon - hour long kickboxing session, one on one
Tue - 30 min run followed by an Hour's PT
Wed - 10K run and some weghts, abs work on my own - Wed night i do my mates 45 min spinning class every fortnight
Thurs - Hour Long kickboxing Session
Fri - 30 min run followed by an hours PT
Sat morn - 10k run followed by weights etc

[stimmers]

EmmaP said:

stimmers said:

I do bag work in my kickboxing session. 5 one minute burts of hands only and then 5 one minute burts of hands and feet - it absoltely kills me.

Try two minute bursts, then when you get used to that, try three minutes.

Although it might be the end of me, i think i need to start working 'harder' and suggestions like this is whats needed.

[ewenm]

stimmers said:

EmmaP said:

stimmers said:

I do bag work in my kickboxing session. 5 one minute burts of hands only and then 5 one minute burts of hands and feet - it absoltely kills me.

Try two minute bursts, then when you get used to that, try three minutes.

Although it might be the end of me, i think i need to start working 'harder' and suggestions like this is whats needed.

It's not rocket science really; train to perform for longer at your desired effort level. Do some work below that level for longer, and some work above that level for short periods.

[EmmaP]

You know you are training to your limit when you think you are going to vomit