Can I do my Sprints on the treadmill?

I do.
1 minute at moderate speed, then 1 minute sprints - total 20 mins.

 

It's sad that people still believe this.

 

Problem with a Running Machine, it gives the Legs an imbalance. As it doesnt work the Posterior Chain.

 

Problem with a treadmill is its hard to run sideways and lots of boxing, in fact for most boxers its the lateral movement that matters.

 

The only way to build stamina is by running? :huh

 

...and what sprint exercises do YOU do, that incorporates lateral movement? :huh Do you suppose he should do sprints sideways? atsch

Listen, don't overthink it.

Treadmill sprints are fine. Yes, there are many better ways to improve stamina.
But you can do it on a treadmill.

Let's not get hung up on semantics.

 

such as?

 

http://www.youtube.com/watch?v=tDTZLH0iGTg

 

Treadmill Sprints are great for both amateur and pros if you can't get to a proper track, park etc due to whatever reasons. Convenience is better than excuses not to do your intervals/sprint training. Below is sample 20min sprint workout of what I put my boxers through on the treadmill

What you need:

Good treadmill
Deepheat helps warm muscles quicker
Heart rate monitor or performance one like underarmour otherwise monitor on treamill sensors which are sometimes unreliable
Good pair running shoes
Sweat towel
Water/gatorade whateva
Rocky music!
Quick fingers to change the speed

Begin with 5min Warmup/jog treadmil between 8-12km/h

Stretch

Before you start make sure you manually set the running time to 20mins. Enter your weight. Gradient at zero for now and begin. Lifefitness and technogym are currently the best to do these sprints on but any treamill will do as long as it can handle your weight. Im heavyweight so the **** treadmills belt keep slipping..Good idea to check your resting heart rate before you start and in between sprints to monitor max HR and recovery


20mins - Pattern goes 1 min walk, 2min sprint, 1min walk 2min sprint(increased speed) etc...

Round 1

Walk 1min 6-7km/h
Run 1min 12km/h
Sprint 1min 14km/h (speeds are increased +2km/h)

Round 2

Walk 1min
Run 1min 13km/h
Sprint 1min 15km/h

Round 3

Walk 1min
Run 1min 14km/h
Sprint 1min 16km/h

Round 4

Walk 1min
Run 1min 15km/h
Sprint 1min 17km/h

Round 5

Walk 1min
Run 1min 16km/h
Sprint 1min 18km/h


Round 6

Walk 1min
Run 1min 17km/h
Sprint 1min 19km/h

Cool down last 2mins - Finish!!

Benchmarks: If you can do 18km/h for 1min followed by 20km/h the 2nd minute for the last 2 rounds your doing pretty good.


You can adjust according to your fitness levels etc. If it was too fast for you start off at a slower speed ie 10km/h otherwise start higher or add some gradient

The key is to push out 100% max effort during the sprints and a good recovery in between.
Always sprint to the 1min mark and try not to quit earlier. Its hard but it works miracles!
Do this 1-2 times a week and your quickly see the results within a month etc. All this of course with the usual fundamentals of training but I guarantee your get a great workout. I can quickly find out how fit my fighters are because I keep records and track od the interval sprints and heart rates.

Thats on top of other interval trainings we do. Enjoy and I would love to get your feedback if you tried it!!

 

Fitness is very specific. If you want to get fitter for boxing then you need to get fitter with boxing. Running is supplementary, not necessary.

 

How is 1 minute at 14-20km/h considered sprinting? How does changing the speed from 16km/h to 18km/h turn it from running to sprinting? That is slower than top marathon runners who run at that speed for 2+ hours.
I'm not even a runner but occasionally if I want to relax or have a day off training/do something different I'll run on the treadmill at 15km/h for 20 minutes. And you consider that sprinting?