Cardio while retaining Muscle Mass

[SamWelly]

Hi Guys,

I'm competing in this years boxing season - With the hope of my fighting weight remaining between 112-115kg. Of which mainly is muscle - I'm currently sitting at around 12-13% BF and I am 6 foot 5.

I am happy with the bodyfat I am carrying, and really really want to hold on to as much muscle as I can 8)

So, with an emphasis purely on fitness (over weight loss), would you recomend interval training? What machines are the best for me to use? I am training with high level boxing coaches, but at the moment it is off season, and I need some guidance as I dont know of any boxers carrying as much muscle mass as me in the Amatuer league (My focus over the last 2 years has been prodominantly from a BB perspective. This means obtaining good advice on retaining muscle mass while conditioning myself is hard to find.

Any help is appreciated, but please, only from experience - as I also can read books and reiterate, but the truth is in the pudding - or lack of so to speak

[Alias]

I am training with high level boxing coaches,

Why are you ask this board?

[SamWelly]

Read the whole post and then learn some english :roll:

Anyone with ADVICE?

[SoaringSwine]

I'd imagine you'd find more qualified people on this forum than here.

[chchardgainer]

http://www.nzbb.co.nz/forum/viewtopic.php?t=2811

[Pseudonym]

I'm just thinking out loud here, but my guess is that HIIT would be a great form of cardio for boxers. The high intensity periods would activate the fast-twitch muscle fibres, just as you do in boxing. In fact, why not use a boxing bag for your HIIT? I think high performance coaches call that the theory of specificity, don't they?

[mariano404]

One excersice I've used to do similar to hiit is: grab a couple 2 or 3 kg dumbels on each hand, throw direct jabs for 30 sec, drop the dumbels, jabs 30 sec, rinse and repeat as usually in boxing 3mins x 1 rest. could try more weight but the important thing is speed in a good stretch, use as many muscle as you can, not just arms, to get a good punch.

[Pure]

One excersice I've used to do similar to hiit is: grab a couple 2 or 3 kg dumbels on each hand, throw direct jabs for 30 sec, drop the dumbels, jabs 30 sec, rinse and repeat as usually in boxing 3mins x 1 rest. could try more weight but the important thing is speed in a good stretch, use as many muscle as you can, not just arms, to get a good punch.

Ive read that too much of this can alter your technique and slow you down.

HIIT is the way to go imo. Id cycle HIIT and Plyometrics. Doing boxing drills focused on speed for HIIT and Plyometrics both help with explosiveness and keep that metabolism cranking.

Eat heaps of Protein and Carbs to aid in recovery and energy and youll be sweet. If you start dropping weight do less HIIT.