Page 146 - Pat O'Keeffe Combat Kick Boxing

Combat Kick Boxing

Running
Once again, in Kick Boxing – A Framework for Success, I went into some detail as to
the types of running that benefit a kick boxer and the schedules that will deliver
the goods in the ring according to the duration you are training for – three, five,
seven, nine or twelve rounds.
The task here is somewhat different. In the street you must go from zero to
maximum performance in a split second without the benefit of a warm-up session.
That calls for two basic requirements:

1) A good level of basic stamina fitness.
2) The ability to fight flat out from a dead start for five minutes.

To achieve a good basic level of stamina fitness you must jog or run 200 miles in
24 weeks.
This is achieved by running three times a week over increasing distances. Do
not cut corners or reduce the ‘base’ schedule – the only person short-changed
will be yourself. Further, to cut the base is to run the risk of injury. Build up
slowly and surely.

The Base
1) 2 miles x 3 per week for 8 weeks = 48 miles
2) 3 miles x 3 per week for 6 weeks = 54 miles
3) 4 miles x 3 per week for 6 weeks = 72 miles
4) 5 miles x 3 per week for 4 weeks = 60 miles
Total = 234 miles in 24 weeks.

Also a word of advice on running in general. First get professional advice on a
good pair of running shoes. Many of the running magazines do extended features
on just what type of shoe you should be using. If necessary, write to one of them,
tell them what you’re training for and your mileage, and ask their advice. They
exist for this purpose and they know their stuff. Secondly, run on grass. Heavy
running on concrete roads has the potential to destroy your joints over a period
of time.

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