How to build stamina?

[u/DrinkLessOvaltine]

Basically the title - just finished sparring for the first time. This is my first year training. No boxing/martial arts experience. I was gassed after the first round - couldn’t even keep my gloves up. What’s the best way to build stamina for fights? More sparring? HIIT? I work out regularly but want to adjust my workout so I can last longer in the ring. I’m also wondering how I can use the heavy bag to prepare when I’m solo (most of the time - training once a week at the moment). Thanks.

[u/BroadVideo8]

There's two aspects to stamina IMHO: the size of your gas tank, and your MPG.

Running, skipping rope, assault bike - all of these are ideal for building a bigger tank.

Sparring makes you more fuel efficient. You learn to pick your shots, relax under pressure, and not gas yourself out.

[u/memejesus420_]

More sparring is good. Assault bike is also good. Both is best.

[u/AdventurousOstrich97]

Try to stay relaxed. Remember to breathe. Pick your shots. Not every strike has to be 100% power. And just spar more you'll get the hang of it

[u/Weekly_Play3791]

Definitely more sparring rounds also get to know and love doing road work, running is your best friend for stamina and light shin conditioning

[u/HomeboyPyramids → u/Weekly_Play3791]

Professional boxers and Muay Thai fighters do their road work.

Bag work will also condition you.

[u/pizza-chit]

The simplest way: jogging. If you are too out of breath to talk, you’re running too fast. Gradually increase distance then add sprints after you can jog 3 miles without feeling dead.

It’s worth all the effort. You will beat many tired opponents.

[u/Outside-Drama7925]

You gassed out because you were more than likely scared. Here are 5 tips to actually increase your cardio

1. Exhale when you strike (make a ‘sssss’ sound)

2. Breathe when you’re sparring, when people get nervous they hold their breath and instantly gas out

3. Hit the heavy bag / pads harder to tire yourself out and build better cardio

4. Use the assault bike and get your heart rate to zone 5 for around 10-15 minutes (do it in intervals)

5. Keep sparring, again and again to push yourself. You can also do sprints but those are very taxing on your joints and knees

[u/SauceyTho]

Agree with that first response.

More sparring will get your body (and mind) used to it. When first beginning to spar, we tend to be pretty tense and nervous. Slowly but surely you’ll get a bit more comfortable with it and you’ll realize your gas tank is greatly affected by simply not knowing how to be relaxed when doing it. Same with pads, bag work, (which both will also of course help with stamina), etc. Consistency is key.

For the shoulders, look up Gabriel Varga on YouTube. He has good shoulder conditioning exercises that may help, but i still primarily stand by what i said above

[u/Scary-South-417]

Sprints

[u/smoochie_mata]

Part of this is conditioning, part of it is skills. For the skill part, you just need to spar more and get used to being under that kind of pressure. As you get more comfortable in a live setting, you will naturally start to breathe better. There’s a big difference between breathing in pad work and breathing in sparring.

For the conditioning, just keep training and training hard. Get more pad work and drilling in, and when you feel tired toward the end of the round and the end of a training session, make sure you push yourself to use good technique and hit those pads with some power.

Also lifting, sprinting, and plyos will help your conditioning a lot. The stronger and more explosive you get overall, the easier each smaller movement will be, the longer and harder you can go for.

[u/iceyy0]

stamina is build best by zone2 training. 45-60 min zone2. run/bike/swim/...

[u/towenaar22]

besides all the other great advice here, remember to breath and be relaxed (but ready to move / strike / defend)

you'd be surprised how much holding your breath a little bit and tensing up saps from your tank

I was out for the gym for months and threw up on my first pad session back, but out cardio-d a couple partners the next day in sparring because I stay in a relaxed rhythm with decent breathing habits

[u/val_erian_]

Just keep training. All kinds of training. Bagworm, padwork, drills with a partner, sparring, skipping rope, running! You can adjust the intesitity as you go, try to go to your limits regularly