Join Date: Jan 2011
Quoted: 2 Post(s)
Rep Power: 40
Total Points: 317,608,538,260,016,704.00
We’ve got a good program where we focus on the strength part of it doing all the explosive movements, the plyometrics, ballistic training and in the last few weeks we focus on speed, strength work, balance,agility and things like that.” “In the first 4 weeks of training camp we keep him on a 7000 calories a day diet, and closer to the fight a few things are taken out of the diet but he still has to keep his intake up. He has to have a protein shake before going to bed, he has one at 3am, and another one first thing in the morning. He has up to six meals a day and six protein shakes a day when in training for a fight. We have to keep weight on him, as he trains so hard. We can’t have his body dropping calories.”
In training camp every morning Manny will be up at 5 am running. Ariza uses inteval training routines. They might also do tabatas of 20 seconds on 10 seconds rest to replicate the type of energy required for a fight. Ratio of activity to rest is almost always negative. They will either do this kind of training in the hills where they can do hill sprints as well, in a park or sometimes at the beach where they run in the sand. If and when Alex feels they need to do some low impact type work they will do a pool session. At the end of this session they may do a bit of plyometrics, ladder drills and core exercises. Alot of emphasis is placed on the core. As soon as this session is complete he does a thourough warm down and stretch followed by a meal with sufiecient carbohydrate to raise his insulin levels to promote recovery. He then has a protein before going home to rest up for the afternoon session in the gym.
The afternoon session starts with a good warm up (including various dynamic and static stretches) and usually some shadow boxing.
Pacquiao's workout is as follows:
6 AM- 45 minute run, then sprints
Eats and sleeps and then does 3 hours of training in the gym
He works for three hours on everything from speed work to heavy bag work and is intense throughout all 180 minutes to make the session grueling enough to be reminiscent of a 12 round match.
Manny starts by performing shadow boxing. Then he goes to a classic mitt routine. Then he develops his footwork. Subsequently, he works on the double bag, speed bag, and heavy bag. After he's done with that, he goes to jump roping and conditioning. At this point he's absolutely exhausted but he finishes off with ab training. He does 1400 crunches a day and gets hit by a bamboo stick so he can better absorb blows in the fight.
Manny's nutritional and diet regimen involves rice, beef broth, chicken soup, and protein shakes.
Train at eat like this for a couple of years and you can achieve your goal.