RJJ's training complete regime and diet as of 1999!!

[TheMiamiVice]

(Monday to Friday)

WEEK 1
5AM- ROADWORK
7AM- LEG WORKOUT
8AM- BREAKFAST
10AM- BOXING WORKOUT
12PM- Chest/Tri's (Mon, Wed, Fri) or Back/Bi's (Tue, Thur)
1PM- LUNCH
3PM- BASKETBALL
5PM- SHOULDER WORKOUT
6PM- DINNER

WEEK 2
5AM- BASKETBALL
7AM- SHOULDER WORKOUT
8AM- BREAKFAST
10AM- ROADWORK
12PM- LEG WORKOUT
1PM- LUNCH
3PM- BOXING WORKOUT
5PM- Chest/Tri's (Mon, Wed, Fri) or Back/Bi's (Tue, Thur)
6PM- DINNER

WEEK 3
5AM- BOXING WORKOUT
7AM- Chest/Tri's (Mon, Wed, Fri) or Back/Bi's (Tue, Thur)
8AM- BREAKFAST
10AM- BASKETBALL
12PM- SHOULDER WORKOUT
1PM- LUNCH
3PM- ROADWORK
5PM- LEG WORKOUT
6PM- DINNER

WEEK 4- (same as Week 1)

WEEK 5- (same as Week 2)

WEEK 6- (same as Week 3)

WEEK 7- (same as Week 1)

WEEK 8- (same as Week 2)

WEEK 9- (same as Week 3)

WEEK 10- (same as Week 1)


BREAKFAST-
fruit

LUNCH-
pasta and seafood

DINNER-
chicken and vegetables with beef or potatoes

ROADWORK-
5 mile route

BOXING WORKOUT-
after several rounds warming up he did 12 rounds of boxing (pads/sparring/bags) using 4-min rounds all the time, followed by 16 mins of speedball, 16 mins of floor-to-ceiling ball, 16 mins of jump-rope and then 1200 reps on the abs using ab machines, medicine balls and swiss balls

LEG WORKOUT-
leg extension- 4x20
squats- 4x10
leg extension- 4x15-20

SHOULDER WORKOUT-
standing or seated barbell or dumbell presses- 2x15-20
upright rows- 4x15-20
lateral raises from all angles- 6x15-20

Chest/Triceps-
bench press- after several sets warming up he did 1x1-5 then 1x20-30
incline dumbell presses- 2x15-20
cable crossovers- 4x15-20
tricep pushdowns- 2x15-20
one-arm dumbell extensions- 2x15-20

Back/Biceps-
low pulley rows- 3x15-20
standing ez-bar curls- 4x15-20
alternate dumbell curls- 2x15-20
one arm concentation curls- 2x15-20
chin-ups- one set to failure


Roy also drunk protein shakes and took nutrition pills like vitamins, also drunk five litres of water a day.

[TheMiamiVice]

When he wasn't in a 10-week training regime for a fight he just did swimming and yoga to stay in shape as well as basketball, and did a bulking routine with weights (much lower reps) and ate what he wanted.

[dino]

what about the injections to the ass cheek? i dont see that listed

[Kid Achilles]

Who was it that tried to say RJJ never touched a weight??

[iwagh911]

Yeah who did say that he didn't do weights? Plus, in the pre-footage of the RJJ v TARVER 3 it shows him doing weights haha.. on the pull downs.

I want to see RJJ fight just one or two more times then retire. Good man.

[slugdog666]

Yeah who did say that he didn't do weights? Plus, in the pre-footage of the RJJ v TARVER 3 it shows him doing weights haha.. on the pull downs.

I want to see RJJ fight just one or two more times then retire. Good man.

That rumor was before he ever turned heavyweight, after that it's a fact that he used weights

[Kid Achilles]

Yeah anyway that myth is officially debunked if this training program from 1999 is accurate at all.

[PunchDrunk]

No wonder he turned to ****, with an IDIOT program like that. What the hell was he training like a bodybuilder for?? I'm all for weight training, but that **** is just pathetic. In fact, I doubt it's authentic at all...

[TheMiamiVice]

(after several rounds warming up) 12 rounds of pads/sparring/bags.

He did 12 rounds of boxing, alternating pads or sparring or bags (not 12 rounds of each),, Ill edit

[opethdrums]

No wonder he turned to ****, with an IDIOT program like that. What the hell was he training like a bodybuilder for?? I'm all for weight training, but that **** is just pathetic. In fact, I doubt it's authentic at all...

he's not training like a bodybuilder he's training like bruce lee