i have been using your videos training my boxers for 4 months now. the result? we got 4 golds, 1 silver, and 3 bronze. it is a great honor and privilege to use your boxing wisdom mr. Fran, sir. Now we training for the regionals this coming february 2019. Wish to buy your books but we can not afford it yet. Thank you so much from the bottom of our hearts. #ROYALSBOXING
Know youve done more than your opponent everytime,if you think hes ran for an hour....run for hour and half,if you know hes sparred 8rounds....do 12,confidence is derived from what work you put in 🥊🤜👍
I used to have to do a 10 k run 5 days per week when I was staying in Bangkok Thailand. That was the standard warm up before arriving back at the gym to skip rope, shadow box, strike pads for five to seven rounds X 5 minutes, clinch/ wrestle for 45 minutes. Training your legs is mandatory for any contact sport because it's your legs that carry you, and if you have weak legs then yes of course a fighter will tire quickly. No short cuts if you want to make it as a fighter, amatuer or pro
That sounds tough as hell. I started a few months ago and only now I'm feeling I can outlast the class, and I ask to stay for extra bag work or running, but in total what I do is about 1/2 of what you're saying without the clinching. I'm gonna start to add some running only twice a week.
@@sebaba001 It was tough but by doing it 5 to 6 days a week I got used to it. When I trained over here I would shock train. Same thing for 6 weeks and then my training as far as fitness goes would change. 6 Weeks long distance runs, then 6 weeks of hill sprint training so just short bursts and then 6 weeks of fartlek running. That way your fitness increases in all areas and you never get too comfortable. Same with circuit training... Six weeks same circuit then change
All of the Thai's tend to train like this, but would it not be wiser to do the 10k separately, or after training? Doing it before training is fatiguing the body before the more important sport specific stuff i.e, pads, sparring, clinching, etc. I believe LSD (Long slow distance) running is important for recovery, building a capillary network and for keeping lean, but fights are not fought at a slow steady pace. Running with bursts mimics a fight better.
Running is a base of all sports , especially of boxing. You can spar , sprints , jump rope that's okay , but without long run , you don't have proper aerobic base and body cannot recover between hard training and sparring. Interval running on 400m , 200m , 100m has a role in preparation for sure too but long running is a basic.
Some don't realize how important running is. Not just for fitness. For endurance in your legs, it helps with footwork, movement and finesse in the ring. Personally for me its also very good for meditation and visualization. People ask the endurance question all the time simply because they dont like running and want a replacement but there isn't.
Running is the most painful and excruciating. That is why people are asking you these questions. They’re looking for any answer other than “Run.” Great vid 👌🏻
It all makes sense now, I lost all my endurance and stamina due to COVID about 2-3 months before I got it I was a great conditioning because I would run so much and I would go none stop on the heavy bag for 3 rounds straight punch after punch less than 5 second breaks in between punches and combinations. After I recovered from covid I was having trouble with 2 round with the 1 minute break and I was so confused because I’m 19 and I shouldn’t be that tired after all the running I’ve done in the past so I thought maybe it’ll come back in about 4-5 weeks later but it never did I’m still having trouble with my endurance but I haven’t done any running at all so that’s the problem I gotta get back on the track 👍
Love your work Fran, I started boxing in February after many years of living a damaging way of life until 2014, always loved the sweet science but huge ego and low self esteem kept me out the boxing gym (fear) 33 years old now and lost 5 stone since I started in February. Building slowly and hope to compete at some level in the future :) thanks for taking the time to share your experience on here, appreciate it. I have a good coach, box 3x weekly and am now light enough to run. My nutrition is on point now and still dropping likely to walk around at 13st thanks again. God bless
Endurance is something I really strive for and somebody that is new to boxing I've noticed its very weak in my game. It's something my coach constantly strives that I work on and actually suggested that I run but it's something I stayed away from all my life but jump roping and getting a new wind in the gym encouraging me now to run and thanks to your advice it is something I will implement now. Running is key and I firmly believe that endurance will always win (especially in movie montages lol) over any other technique thank you for your advice
The problem I have with running is that it's hell for my knees. The problem I have with not running is that there's really nothing that can replace it. I tried swimming, but now I've got no access to a pool. Tried treadmill running, but it's not the same, mentally I'm not there, there's always that feeling of "I could just stop and do something else more fun", which doesn't happen when you actually go out for a run. You know you have to get back, so it strengthen you mentally whether you're aware of it or not. My fitness is shit at the moment. I can spar for 8 rounds, because I know how to save some energy, but if i was competing, I know I'd gas out mid 2 round due to the intensity
Same. I've tried to avoid running due to achilles issues, but nothing compares. I've tried supplementing running with swimming, burpees, crossfit, and increasing my rounds on the bag and my time skipping rope. I end up just getting really good at those things but it doesn't increase my sparring endurance. But when I start running, even a slow 30 mins 3 times a week, I can feel the difference.
@@AJB_313 Cycling probably your best option then. Do it until your lungs burn up and you will be increasing your conditioning. Also rope really doesn't help you? I find it helps me a lot.
Well made point on periodisation. You need to combine the relatively slow runs at 70% of max heart rate with a few sessions of really challenging interval training at 95% of max heart rate. The slow runs expand the the stroke volume of the heart and the strengthen the vascular system and lungs. The intervals prepare the body for extreme stress and make sure that short term bursts of energy can be delivered and recovery can happen quickly; in reality it improves the ability to ramp up to high heart rates and deliver high bursts of energy for a short period. There is no replacement for this approach. No amount of attitude or experience can compensate for a poorly trained cardiovascular system. Slow runs can be performed 4-5 days a week. Intervals should be a maximum of twice a week to prevent tiring out the nervous system, but should be absolutely all out - nothing left in reserve. The other absolutely vital component is sleep. You must sleep for at least 8h if you’re training this way to allow the recovery and regeneration of cells.
Yep, jump on the treadmill and sprint 15 seconds on and off for 2 or 3 minutes with a minute rest between intervals. This will put you in the red zone (>90%). Been great for my sparring
This is so interesting. Running builds endurance. Just ask Conor McGregor. He has said he doesn't run, he hates it, and it shows because endurance is his biggest weakness (McGregor vs Nurmagomedov. McGregor vs Mayweather).
So true and just to go a bit deeper on that look at his endurance against Nate Diaz, who completes in triathlons as part of his training - Nick and Nate are both known for their endurance (and ability to absorb punishment and recover) during a fight. Good point mate 👍
wasnt that he tore his acl in holloway fight and ever since has leg issues when he runs on pavement so he runs only on treadmill but he has changed that reporters have caught him running outside now.
That’s what exactly happened to me I did all the training and didn’t run 1st round i did good then I was drained 2nd and for last minute of third thanks really needed this video
I can't run because of herniated back discs, but when i was sparring, 6 2 minute rounds wasn't that hard once i learned how to relax. I've been training 5 years now. I do six 3 minute rounds on heavy bag, followed by six 3 minute rounds on shadow boxing and then 3 3 1/2 min rounds on speed bag. Then pushups, lunges, abs. I do constantly move when boxing so that's good cardio there. I do one 30 minute session on the eliptical where i sprint for 30 seconds after every 1 and 1/2 minute. This is the best shape I've ever been in. I don't feel tired or if i do, i ignore it. Sweat flies everywhere. It would take some adjusting again for sparring without tiring only because i haven't done it in awhile. I just love training and I'll always be learning. I really love this channel, but i can get away with not running, maybe because I can't and put more effort in moving and constantly punching. ♥️
Also last year i went to the track just to see if i could run since i don't do it. I knew it was going to hurt me, but i needed to know. I ran 6 miles and stopped because of back and knee pain. My back hurt for 2 weeks, but i found out what i needed to know.
I better learn how to love running often. Thank you for this wake up call video. I can only full sprint half a mile before body cramps settle in. I figure if i want to to have the muscle endurance of a heavyweight pro, I should be able to sprint at least 3 full miles before the muscles give in, but I honestly don't know how much a pro heavyweight runs. My cardio isn't my issue, it's my muscle stamina. I can steady jog 8 miles before my body gets tired. I run 6.2k races for cancer fundraisers and clear them in 47 minutes, steady paced, no sprinting.
No-one can sprint for 3 miles pal. Work in percentages. 100% effort should be for 30-60 seconds at a time max. 3 milers, try to set a good pace and finish with a 200 metre sprint...that will do👍
@@blazeblaze5738 No... I'm a 33 year old man. The fuck does age have to do with anything? Just because I'm not educated on the body's running limits? Go be a judgemental fuckhead elsewhere.
Thanks for this, I've got a white collar in 8 weeks and I've fell off the running a bit. Back to it religious after seeing this. Great content, new subscriber here 👊🏻
Running can be a cause of injury. I think some Coach’s telling their fighters to run everyday for 3 round fight can be overkill. Amount of running is dependant on how many rounds one is fighting. The 12 round guys need the 1 hour long Aerobic mid pace runs. A boxer fighting three rounds in my opinion should run 2-3 times a week, 2-3 miles at brisk space. Or maybe 2-3 sessions doing sprints, 5 min warmup, 5-10, 100 metre sprints, 1 min rest between. Or just run 3 miles at set temp and bang in hard 15-30 second bursts through the run. My opinions based on my understanding of exercise physiology. Still I believe it’s possible to push ones anaerobic threshold with intense Bodyweight circuits, Dumbbell Kettlebell circuits, hard jump rope with intervals in. I honestly believe you can get fight fit without Roadwork. Roadwork is a major cause of injury in fighters.
The running program you suggest (2 to 3 times per week) is solid, good advice. Maybe I'm old school, but all the boxers and coaches I know go with running programs. You're right though, especially around joints, so care does need to be taken (especially the right footwear). Good comment.
Cheers man. I try stay in my lane. Regarding fitness and training I know my stuff. Regarding boxing skills and technique I’m not an expert any shape or form. As is I’ve become to realise that you are correct Boxers need Roadwork. The key is the balance of boxing training, with running, balancing recovery things become complex. A boxer training for 6-12 round fights maybe needs more longer tempo runs for the aerobic system. 3 round fighter more intense anaerobic work. It’s not uncommon for boxing sessions to have intense circuits or explosive plyometrics work which can fatigue the legs. So say my Hard boxing workout, pad, bags, Bodyweight plyometrics. A workout that hammers the legs often leads to soreness and lactic acid build up, the day after do brutal sprints. With all the explosive work in boxing sessions roadwork of a brutal fast nature can be too much I believe. Many variables to consider, so maybe steady state easy running as more place than people think for recovery and to avoid overtraining and injury.
As I’ve stated Running as likely best carryover to Boxing hands down. Problem with older guys like me usually aren’t as good on the knees, approaching 40 I feel my knees more. Therefore a cross training approach can be good. Run, Cycle, Jump Rope. Cycling allows one to get higher heart rates and spares the knees as does swimming. It’s hard to replace Running but age or injury one needs adapt. Jump Rope is great, builds bounce calf endurance and certainly helps a boxer. Big problem is doesn’t get heart rate very high ( well difficult to get it high) as running and cycle sprints and is to no sub for them things but if you can moderately Skip 30mins to 1 hour I’d say you have pretty good calves and leg bounce. Anaerobic circuits, for wind anaerobic threshold. A boxer training for 2 min rounds can do things like this. 30 seconds burpees, 30 second twist Lunges, 30 second bicycle crunch’s, 30 second pushups. Rest 30 second after round, repeat 3-5 times. Go hard five rounds more than enough if you go hard. These workouts have there place. Such circuits can be done with Dumbbells and kettlebells and moderate weights also. More specific, Shadow boxing with and without light hand weights I’ve lost a stone and half, gone from 16 to 14.7 Boxing training. I’ve done Muay Thai jeet June do years ago no straight boxing. I went the boxing gym unfit. Workout nearly killed I came to sparring little left cause I have foundation I could protect myself. But nothing left in arms horrible place be. Guy I sparred with was ameteur boxer who bruised by rib. I couldn’t breath or move properly without pain for 2 weeks. I was like bit pissed off unfit guy who got bit hurt first session. I’m like a know it’s boxing not tap dancing, but unfit newbies shouldn’t get hurt first session.
Hey Fran. I love the channel and the website. They both have helped me as Ive recently joined a boxing gym a couple of weeks ago and really want to take this seriously. I have a question/would like advice. I have terrible feet/knees and running for me is extremely painful at times. I am really out of shape and trying to get my endurance/conditioning up as I take on this new sport Ive been falling in love with. Do you feel that bicycling (whether a gym or on the roads) would be a suitable replacement to help with endurance? I wish I could get up and run more often but a simple sprint or jog leaves my feet and knees sometimes on fire for an entire day. Thank you for all that you do Fran ✊🏾
As older guy I feel it in the knees. Exercise Bike doesn’t have the same carryover as running but it still can be a strong thing to increase endurance, aerobic/ anaerobic capacity. As well as Spin bikes/ exercise bikes swimming. That’s big trouble with running is over 70 percent of runners get a minor injury over the year. I think for some people cross training is a good idea. Jump rope is great for a boxer builds calve endurance and leg bounce, big problem with jump rope is that it’s harder to get heart up to higher levels, to push anaerobic capacity.
Yeah I can vouch for that, I do most of my running on a treadmill now as it's easier on my joints (I'm 45 and it takes it toll a little) and although it definitely still helps with the sparring/fighting endurance it is not quiet the same as road running - I tend to do double on the treadmill to try and compensate
Fran, can you clarify something please? You said 3 nights in the gym max and for days off you expect fighters to run. You said 1 run at a slow steady pace per week. Do you want your fighters to do the Fartlek on another night off and the sprints separately again on another night off? 3 days running in total with each day a specific run type.
@@myboxingcoach Sorry, I don't understand. What's in general steady state? Are you saying do 3 steady state runs per week and then closer to a fight, up the intensity with sprints and fartlek? Just confused as in the video you said do 1 steady state per week.
Great video !One question, would you have to do each type of running each day? Or 1 day per week sprints, steady pace, variation run. Seperating each type of running only once per day and therefore one per week
Say you were 12 weeks out from a fight. For first four weeks, I would say do 2-3 runs, steady pace 60-70 percent heart rate. Next 4 weeks I’d bang a hard sprint based session in there. Or run 3 miles with lots of 15-30 second bursts in there. Next two weeks ramp up intensity even more and do 2-3 very fast pace or sprint style sessions. A week or maybe two weeks before bring the runs down to light easier runs.
Some people talk about not using headphones when they run because they WANT the running to be more difficult. LOL- NOT ME, i just want to get the miles done and music helps A LOT.
I've recently come to this realization myself - that I have to run. I do have a question on what you've suggested. You listed three types of running - steady, intermittent, and sprints. You also say that we should be running on the days we're not training, so if you train 3 days a week, I would assume you should run 3-4 days a week. Does this mean you do each type of running once a week? Or all 3 types 3 times a week? How do you balance out the three options?
Usually in relation to when a contest is happening. For example, 4 week cycle - week 1 longer steady pace, weeks 2 and 3 - intermittent/sprints - week 4 - sprints only.
Everybody gets tired, lol. It depends how you define running a lot? And how quickly are you getting tired? Also, who are you comparing to or measuring up against?
There's no work around man...running and sprint training are the key things to do for endurance in the ring. I've balled my eyes out because of it. I hate it. But...you can't fight if you can't breathe. Simple as.
For me I think years of weight lifting really effected my stamina when i was sparring. When you lift weights you teach yourself to contract the muscle as hard as possible at the top or bottom of a contraction but when your muscle tense up during training it saps soooooo much energy. My question is other then leaving the weights behind is there anyway to get a boxer who's come from a weight lifting background to loosen up?
The idea of giving up weight training for a boxer is an old one in my opinion. Look at the great work boxingscience in Sheffield are doing with their boxers. Focusing on muscle contraction exclusively isn’t the way forward for a boxer in terms of strength training. Boxingscience is an amazing resource that focuses on strength training to prevent injury and maximize performance of amateur and progressional boxers so don’t give up on the weights completely.
Getting doing some Yoga type stretching. Switch to body weight exercises, pushups, pull ups, core work. You won’t loose punching power from not lifting something many of the top coaches in the world agree .
joeboo1983 not optimal, many of top coaches might agree with what you are saying but they’re skill coaches specific to boxing, and generally have a vague knowledge of overall athletic preparation, there’s only so strong you can get from bodyweight work. Correct physical preparation should build overall athleticism of the athlete which will transfer to performing the skills of boxing with more force, power and speed.
You can definitely tell that Mike Tyson was not explosive at all because of all the running he did. Oh, wait!! If you are doing endurance training for a marathon, maybe yes. Do not try to find excuses to skip roadwork. Every professional fighter does it, the greatest did it, there is no way around it. Stop listening to bodybuilders. If you want to be a fighter you should watch and listen to fighters and their coaches.
Fran, I have bad knees and found out that running is not great for me. Would you achieve the same effect with other forms of endurance work? eg I do stationary bike rides with sprints, 8 mins warmup then for 5x2 mins I alternate 10 secs sprint, 10 secs normal rate, for the 2 mins, then one minute normal rate before the next round starts. normal rate for the final 7 mins. Would love to hear what you think. Thanks, Dom
When you are tired, keep going. Don't stop. When you feel like shit, take a small break and keep going, don't stop. People who stop when they are tired never progress.
Well, I like running, I first ran and then started doing boxing, so whem they tell me I have to keep running it doesn't feel like that much extra effort.
Great talk! Running will be the most boring thing if you don’t have any endurance. But once you are determined to succeed and do what it takes. After 1-2 months running will be more of a meditative state than wanting to throw up :) If your heart can’t transport oxygen fast enough to your system you’ll be tired and your effectiveness declines. It’s inevitable. So running makes your heart effective at supplying oxygen more efficiently throughout the body. You really can’t cheat your way through that. It’s like lifting weights but it’s really your heart doing the exercise.
I used to be an outside boxer most of the time i was on my back foot but i never actually liked the way i was fighting and soon i realised that the reason i was forced to fight like that, was because i was getting tired and i was getting pushed due to my lack of endurace. Some times i couldnt even feel my calvs. I started running every morning for like 8 months and now pretty much i outpace every one ,most of the times i dont throw a lot i just jab, faint and move from side to side but keep some distance and when i start throwing they pretty much have no answer. Running will be key if you have the same problem i did. Merry Christmas.
thanks for the insight - I fight in the same style but I am 5'7", and it is very hard to box against people that are 4 inches taller etc. I fight off the back foot because I get very tired and can't throw combinations. I am just getting into adding running to my workout regime, maybe I will report back when my stamina has improved :)
For 3x2min - shadowbox 4x2min - heavy bag, mitts, etc for 4 or 5x2mins - s&c kettlebells abs etc ^3x 90mins a week. For endurance, less emphasis on technique / drills Key thing: running. 3 types - steady state 3-5miles tops. 1x a week - "fartlek running" - varying pace for 30mins - sprint work, 15, 30, 45 sec on/off. Pyramid up and down
I. Hate. Running. I'll jump rope, I'll do anything but run. I have to face it. I train Boxing/Muay Thai. And I suffer from exactly what he said. Last minute of the first round, i feel it. first minute of the second round, im slowing down. after the first 10-15 secs of the 3rd round, im just a fish out of water. i can jump 12-15 mins of rope no problem but I'll spar and then wonder why I'm still tired well I've always known why even if i didnt want to face it, but now i have no choice. Its either run, or accept I'll never improve. Tomorrow morning, Ill make a choice, the morning after that, and the one after that, every day every morning a small choice. Heres hoping i choose well.
Great advice on the interval sprinting - what do you think of "heavy bag sprints" using the same intervals? They certainly get my heart rate up, but is there more to running than that?
This video ment a lot for me, my lack of endurance despite my physique (I come from the iron part of the gym) is quite a nuisance for me. Thanks for your piece of advice Mr. Greetings from Spain.
Hi coach, I think 4 weeks is not enough to get ready for a 3 rd bout my opinion at least 2 months training and train 4 min rounds. Also muscle endurance training With body weight exercises. And twice a week 2-4 miles run is good enough. My opinion coach greetings from Miami Fl USA🥊
Flat running has been hurting lately, but running up and down hills and/or stairs for 30 minutes or more per session has helped tremendously. The angle differences between flat running and hills/stairs must affect me because flat running hurts my back but hills/stairs don't and I don't get tired during training boxing or jiujitsu.
Before I hated running but I know I have to do it So I start step by step And now when I don't run I feel sick 🤣 Its an addiction I think I love running now
Fran i think your breathing patterns vlogg is massive toward endurance, developing swimming and breath patterns i reckon helps..I fully agree though about running. We apply your many concepts in me lads judo.
Is there a way to emulate this on an indoor bike as running is hurting my knee? But going for time rather than distance ? Would it be effective for boxing endurance ?
New subscriber. Wow, just wow, Fran. Can I come train with you sometime? I’m more into martial arts, but my gym does a lot of boxing as our foundation to footwork and to street fighting. As with most people, my footwork is exceedingly shaky. Your videos on footwork seem to be the pill I need and I plan on training with your videos in mind. Also, I plan to start running again. My long distance fitness, at the moment, is in-line skating (roller blades) and I’ve had MMA fighters tell me that skating is fine if I do intervals of hard sprints while I cruise. I know it seems a rather random question, but any thoughts? Thank you so much.
I do run, but I'm being conservative about it because I got issues with knees and hips and if I run a lot, it just kills me. That's why I took up cycling, 3 times a week minimum. I'm fortunate to live in an area with some fantastic cycling routes out in the open. We're talking about intense cycling here. An hour minimum, most of the time uphill, and maintaining a high pace, never getting comfortable. Not cruising around and enjoying the view. It helped me immensely. So if you're having issues with joints and stuff, it might be a good idea to complement your running with cycling.
Same here mate. Cross train. Mix the runs in with cycling, exercise bike sprints and Jump Rope. Maybe swimming/ row machine. Though jump rope can be hard on knees I find Jump Rope better than running.Especially as you get older ten years ago I was quite a runner as you age you will/ do feel it.
omg have I done things wrong?I just started and been going every day 2 - 4 hours for the last 2 month's (though I'm not doing road work as the idea of it makes me scream internally 😂). It's Dec been one of THE most physically/mentally challenging this I've ever done and I'm not new to sports! But I was/am fully out of condition, was smoking, and then pulled into Boxing and here I am. The physical exhaustion isn't nearly as interesting as the mental 😁 Anyway, I'm just some person so there's no you know, complex high tech team around me and I find the devil really is in the details. Like,I'm not totally sure I've ever had my hands wrapped correctly and I've been hitting bags from the beginning. For hours. Gettingmy endurance up is WAY more important to me than being the best anything, and based on your 3x a week vs my 5 - 6 days a week as a newbie, I'm wondering if I'm setting my body up for early injury. I'm trying to make sure I pay close attention to my joints and tendons but I'm also worried my trainer will think I'm being a wuss if I complain about a sore Achilles or hands. That's the scary part, to me, as a newbie is that I don't have the expertise to know what I can and can't ignore at this stage so my body's foundation has the best chance to evolve into the strongest, most resilient state I can get it. It would be great if there was one credible source for every aspect of Boxing for Beginners including gym etiquette, if it exists, types of gear, best diet and hydration strategy, how to identify a normal pain to one you should not ignore, is weight lifting useful, etc It's really kind of overwhelming for a beginner I'm not gonna lie 😂
Getting good quality rest in between training is really important. Maybe drop a session or two and get some roadwork in instead...it will give you a better outcome.
@@myboxingcoach hey my son was training 2 weeks consecutive but than got sick for 10 days now we are 1 week away from junior olympics. Do you think I should pull him out? He say he feels good, and does want to miss this.
I wouldn't say so. All the great boxers run. Some of them from the 60's and 70's ran for 10 or so miles. That amount of training puts enough gas in the tank to go for 15 rounds. Nowadays a lot of fighters run 5-7 miles which puts a lot of gas in the tank to get you through a contest.
It's not. I've wanted to think that it is too, but it's just not the same. Yes you burn more cals skipping rope, but I can honestly say that skipping rope has not increased my sparring endurance. I do it only because I like it, it burns cals, and it's a good warmup. I run extremely slow (12 min mile) and that 3 times a week does more for my endurance than skipping rope. The only other thing I noticed that increased my sparring endurance is an elliptical run (dont hold the rails). 45 mins a day and guys I was gassing out against were gassing out before me. Unfortunately with school and work I know longer have time to be in the gym that long.
Absolutely. Running is not some magical activity that surpasses all others. It's steady state cardio involving running. That's all. Skipping rope is more intense in every aspect. 10 rounds of skipping rope is harder than a 5 mile run, in my experience. I can 5 miles without stopping. I had to stop a few times when I was first skipping for extended rounds. Just to lay it out: If a 10 mile run was the norm for the roughneck old-school boxers, and a steady state mile is an average of 10-12 minutes for many people (you probably average 7-9 minutes if you train), then you're looking at around an hour and a half plus for cardio. Just do 30+ rounds of skipping rope. You'll have insane movement power in the ring because of calf development as well as more conditioned arms and shoulders due to the sustained skipping. In any sport, the best "cardio" for the sport IS the sport. In this case, shadowboxing for 30-40 rounds will do more for you than anything, because that's over an hour of doing nothing but boxing actions versus something like swimming, running, skipping rope or biking, which is spent doing actions that aren't boxing related. You can get a marathon runner, someone who runs way more than any boxer ever did, and put him on a heavybag and bring him to even HALF of fight-pace and he will gas. Why? Because running only gets you better at running. Running for miles COMBINED with all the other boxing work is what has created great results in the elite. It's not *just* the running. The main benefit is less wear and tear on your legs. Also, you don't have to worry about crazy drivers on the roads. Plus, you get better results. I read a quote somewhere that went something like this: "The body knows no exercise". It means that anything can work. It's all about how you utilize your exercises. Steady state cardio is necessary for physical as well as mental conditioning. Sprinting-type exercises (actual sprints and bag burnouts) are necessary to increase overall speed/power and to simulate extremely draining scenarios in a fight. What exercises you use to achieve the requirements to fighting is up to you. Just ensure that you're putting in the necessary time and intensity.
When it comes to leg endurance, I don't run, rope skipping does it for me (my rope workout is a 10 minutes non stop HIIT). The main problem for me is cardio, I tend to get out of breath... For me, the exercise that best simulates the feeling of being out of breath are half-burpees (a burpee without the push-up). Those help me a lot with my cardio.
10 minutes rope skipping is quite far from being enough. I used to skip rope for about 30-40 minutes a day and run 8 kilometers every morning and after three minutes fighting I was gasping for air but at least it wasn't taking me long to recover and be ready for the next 3 minutes. I hope that helps to get the idea.
