SPEED IS POWER
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Mike Tyson :
Manny Pacquiao :
Daily Regime (7 days a week):
5am: get up and go for a 3 mile jog
6am: come back home shower and go back to bed (great
workout for those huge legs of his)
10am wake up: eat oatmeal
12pm: do ring work (10 rounds of sparring)
2pm: have another meal (steak and pasta with fruit
3pm: more ring work and 60 mins on the exercise bike
(again working those huge legs for endurance)
5pm: 2000 sit-ups; 500-800 dips; 500 press-ups; 500
shrugs with a 30kg barbell and 10 mins of neck
7pm: steak and pasta meal again with fruit juice
(orange I think it was)
8pm: another 30 minutes on the exercise bike
then watch TV and then go to bed.
Before jogging in the morning he did a lot of
stretching followed by 10 jumps onto boxes and 10
bursts of sprints, then he went jogging. At 12pm he
sparred. At 3pm he did focus mitt work or heavy bag
work inside the ring. He warmed up for all ring work
with light exercises such as skipping or shadow boxing
or speed ball. At 5pm Tyson did 10 quick circuits,
each circuit consisting of: 200 sit-ups, then 25-40
dips, then 50 press-ups, then 25-40 dips, then 50
shrugs, followed by 10 mins of neck work on the floor.
What an animal! Tyson said that the shrugs "built his
shoulders up" to help unleash punches with his short
arms whilst at the same time building endurance in the
neck. It should be noted though that Tyson couldn't do
any more than 50 sit-ups a day and 50 press-ups a day
when he was 13, but gradually increasing the reps each
week got him to a higher level over many years, so
that he was doing 2000 sit-ups inside 2 hours every
day by the time he was 20.)
Floyd Mayweather :
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.
After that Ariza puts him to work on a variety of plyometric exercises, core work and explosive movements with weights, medicine balls, resitance bands and sometimes even a baseball bat where Manny swings and hits a bag with it. All the exercises designed by Ariza are specific to the moevments required for boxing with the aim of improving his strength, explosiveness and speed.
After doing this then Roach jumps into the ring with Manny and he punches the mitts for several rounds. They work on movemements, combinations and practice preformulated game plans for who ever they are facing next. When the mitt session is done, Pacquiao goes to the speed bags for several rounds and then the jump rope for about 10 -15 minutes before a good long stretch to finish off the day.
Mayweather only trained Monday, Wednesday and Friday, but said its equivalent to six days a week.
20mins skipping, 20mins pads, 10mins shadow boxing, 10mins heavybag, then abs, then neck harness
10 rounds of sparring (six-minute rounds, three different sparring partners each round), then running, then weight-training
Muhammad Ali and Sugar Ray Leonard :
AM session: (Sparring) 6 rounds of 10 mins alternated each workout with 4 rounds of 15 mins (alternating spar partners during round)
PM session: 10 rounds of Padwork, 20 mins of Jump-rope and 10 mins of Bagwork. Then, Ab work (w/ medicine balls), Weights and Roadwork.
Sugar Ray Robinson :
15mins warming up
built up sparring (4 rounds for the last 4 weeks, 9 rounds for the last 2 weeks)
1min shadow boxing
Ali and Leonard did roadwork in the mornings.
Roy Jones Jr (in 2002) :
6mins shadow boxing
12mins double-end bag
6mins shadow boxing
abs, med ball hits
He did roadwork in the mornings and tap-dancing in the evenings. He only did sparring to sharpen up in the week before a fight to get his timing.
After several rounds of warming up (and press ups) he did 12 rounds of boxing (pads/sparring/bags). Jones Jr did 4min rounds all the time and then did 16mins each on speedball and floor-to-ceiling ball. This was followed by 1200 reps on the abs (he had gradually increased total ammount of reps on the abs over time) and 16mins of skipping before a stretch. He also ran 5 miles in the morning followed by squats. He played basketball after lunch.
Last edited by Light_Speed; 09-08-2012 at 06:28 AM.