The Official Training and Diet Programs of Professional Boxers Thread

[IrishDannyMac]

All of ye who 'ave links and actual information regarding the exact training and dieting routines of boxers known to be in perpetual top condition, please POST a link to their training routine and dieting program, or simply just post the actual info in this thread... Fighters such as Roy Jones Jr., Bernard Hopkins, Chris Eubank, etc...... Basically, any well fit fighter..... Oi, lets get to the posts

[SpeedKillz]

this thread isnt gonna help u out my friend. ur gonna get some bad responses here cuz there is no given "program" for a pro boxer, they change their **** daily. there is no secrets to boxing training and dieting...

[Orange Sneakers]

Starting the Monday morning after a championship fight

At 6am I would do 50 sit-ups followed by either a 7.8 mile run, a 7.8 mile cycle, or beach running which was mixed in with sprinting up steep steps on the cliff tops. I would usually do 2 or 3 days of each.

Then at mid-afternoon the regime was as follows:
15 minutes of stretching,
15 minutes of shadow boxing - but not just using my fists; using my feet and body to develop agility,
3 to 6 rounds (of 3 minutes each) on the heavy bag - moving around it; playing with it,
3 rounds (of 4 minutes each) of either sharpening up my jab on my special small punchbag, sharpening up my reflexes on my swungball device, or pad work - I would direct Ronnie where I wanted him to place the pads as I had certain shots in mind I needed to perfect,
6 rounds of skipping (jump rope) - but with no breaks; I would skip straight through the 4-minute clock on the wall,
Then 50 sit-ups followed by 20 hits in the stomach with a medicine ball.

6 weeks out (from a fight), the morning conditioning remained the same but the gym regime changed to thus:
15 minutes of stretching,
30 minutes of shadow boxing,
3 to 12 rounds of full contact, hard-as-possible sparring,
Then skipping, speedball and sit-ups.

Finish 2 or 3 days out, but finish sparring 1 day out. If I trained 1 day more than you, I had a right to win.

- Chris Eubank

[Orange Sneakers]

Roy Jones Jr:

Morning (five or six days a week)-
Warm-up - touching toes, torso twists, side bends, push ups, full body stretch and bouncing on toes
Shadow boxing - 4 x 4mins (30sec breaks)
Heavy bag - 4 x 4 (30sec breaks)
Speed bag - 16mins (30sec break)
Double-end bag - 16mins (30sec break)
Jumping rope - 16mins (1min break)
Abs - 4 x 100 sit-ups, 4 x 100 leg raises, 4 x 100 crunches (30sec breaks)

After Lunch (four or five days a week)-
Basketball

Evening (five or six days a week)-
5-mile run, leg extensions, squats, push ups and pull ups or (nearer fight) Sparring (4-12 x 4mins), 3-mile run, leg extensions, squats, push ups and pull ups


Roy did no upper body weights (until training for Ruiz) and says his physique was developed through hitting the heavy bag, push ups and pull ups. He did leg weights (after running) because he had bad knees but always low weight for high reps.

He says if he didn't play basketball he wouldn't be able to stay at the top in boxing, because he wasn't the best at basketball and needed that hungry attitude to carry over into boxing training.

And yes, I agree, Roy trained like a machine.

[Orange Sneakers]

Bernard:

4-6 miles every single morning finishing with a long sprint

In the gym Mon-Fri - heavy bag, sparring, speed bag, ALOT OF SHADOW BOXING AND RING WORK, then jumps rope. A few hours after - Polymetrics like box jumps, push ups, ab work on an exercise ball and neck weight harness

He eats an organic diet, is a vegitarian and committed Muslim

[Orange Sneakers]

Muhammad Ali......

He trained the old school way, that is, roadwork in the morning and gym in the afternoon. His roadwork consisted of running 4 to 5 miles everyday at around 4 in the morning. Towards the end of his run, he'd shadow box for a few minutes then jog or walk back to his starting point. Ali would then do his calisthenics and ab exercises under the watchful eye of Luis Sarria, his personal masseur. He'd then have breakfast and sleep up to lunch time. In the afternoon, he'd go to the gym.

Gym work-
Warm up - side to sides, torso swivels, jumping around on toes to limber up

Skipping - 20mins, never staying in the same spot

Shadow boxing - 5 rounds (30sec breaks), working on footwork and speed punching

Heavy bag - 6 rounds (30sec breaks), working on combinations and stamina

Speed bag - 12-16mins

Rest 20-60mins

Sparring - 5-6 rounds at around 60% effort, built up over camp to 9-10 rounds at around 90%

Moving from Fifth Street Gym to Gleason's Gym to nearest gym to fight location and changing sparring partners accordingly

Ali never lifted weights. His body, especially during the Cassius Clay era, was naturally developed and sculpted from endless calisthenics, which was big in boxing during that time.

[SpeedKillz]

yea i got that book too "workouts from boxing's greatest champs" thats a great book good resource and some good workouts in there, but again, i highly highly doubt those are the workouts they constantly used. those are mere examples of what they would do in a day at a certain point, a real boxers routine changes constantly so they dont adapt and so they can constantly be working at high intensity and not get used to the same old regimen.

[PunchDrunk]

I agree with speedkillz. Furthermore, a training program should be suited to the individual. Shane Mosley shouldn't train the same way Rocky Marciano trained for instance. Even more important, relative beginners like most people on this forum, can't and shouldn't train like world class fighters (I know some of you might claim you can. Whatever ). All in due time...

[Peter53088]

Starting the Monday morning after a championship fight

At 6am I would do 50 sit-ups followed by either a 7.8 mile run, a 7.8 mile cycle, or beach running which was mixed in with sprinting up steep steps on the cliff tops. I would usually do 2 or 3 days of each.

Then at mid-afternoon the regime was as follows:
15 minutes of stretching,
15 minutes of shadow boxing - but not just using my fists; using my feet and body to develop agility,
3 to 6 rounds (of 3 minutes each) on the heavy bag - moving around it; playing with it,
3 rounds (of 4 minutes each) of either sharpening up my jab on my special small punchbag, sharpening up my reflexes on my swungball device, or pad work - I would direct Ronnie where I wanted him to place the pads as I had certain shots in mind I needed to perfect,
6 rounds of skipping (jump rope) - but with no breaks; I would skip straight through the 4-minute clock on the wall,
Then 50 sit-ups followed by 20 hits in the stomach with a medicine ball.

6 weeks out (from a fight), the morning conditioning remained the same but the gym regime changed to thus:
15 minutes of stretching,
30 minutes of shadow boxing,
3 to 12 rounds of full contact, hard-as-possible sparring,
Then skipping, speedball and sit-ups.

Finish 2 or 3 days out, but finish sparring 1 day out. If I trained 1 day more than you, I had a right to win.

- Chris Eubank

Holy **** thats alot of calorie burning. DAMN! ALOT OF EXERCISE! I don't think there is a diet plan for boxing. But if you are doinf that stufs you better be eating holy ****.

[Migs]

I agree with speedkillz. Furthermore, a training program should be suited to the individual. Shane Mosley shouldn't train the same way Rocky Marciano trained for instance. Even more important, relative beginners like most people on this forum, can't and shouldn't train like world class fighters (I know some of you might claim you can. Whatever ). All in due time...

That **** was funny and I totally agree with it along with a program that suits the individual. I know I couldn't keep up with those programs but it would be interesting to cut every excercise they do in half in which case I might be able to do it. It's so hard to train like that unless you have entire days to do that but I try to do as much as I possibly can with a full time job and outside commitments.......someone get me a tissue box.