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Swimming – As mentioned, Juan doesn’t run. What he does do is swim. Every Monday, Wednesday and Friday. Juan starts those days at 7 a.m. with weightlifting and then swims a mile and half in the pool, which takes about 35-45 minutes. His cardio regimen also consists of logging hours on a rotating Stairmaster machine. “It’s something like climbing a mountain,” Diaz says. Caldwell, who trains about a dozen other professional fighters out of the Wellness Center in Houston, says, “When you think about it from a physiological standpoint, you can make a legit argument that the way we do it is better. Juan’s working on his ninth world title defense; he’s got three belts … we must be doing something right.”
Upper Body Weightlifting – Before his swimming on Mondays, Juan has intense upper body weightlifting sessions. One particular workout could look like this: Hammer strength bench presses, combined with high back rows and pull-ups with weights held between his feet, all done as a super-set. After that are tricep dips, dumbbell hang-cleans and reverse bicep curls. He’ll finish with 100 pushups. And before all of that, Diaz starts every workout with about 600 stomach crunches from different angles.
Bodyweight training – Wednesday’s weight session features bodyweight training. Each exercise is something Juan can do with only his body. He may start with 50 standard pushups, then do 10 reps each of plyometric pushups, wide-stance pushups and hips-elevated pushups. He’ll rest for a minute and a half, and then repeat that routine. Rest and repeat. Then Juan will do three sets of pull-ups until failure, followed by three sets of hyperextension back exercises.
Lower Body Weightlifting – Pre-swimming on Fridays is all about the lower body. For example, Juan might start with three sets of split-stance lunges while holding 40-pound dumbbells. Then he’ll do three sets of dumbbell dead lifts, adding a calf raise into each rep. Following that might be a “sit-and-squat,” where Juan will stand next to a bench while holding 40-pound dumbbells and squats until he’s in a seated position before going back up. The workout concludes with two sets of seated leg presses with 400 pounds on the rack.
Cardio and Boxing Skills – Tuesday, Thursdays and Saturdays are solely dedicated to cardio and boxing, but Juan also hits the boxing gym and does the Stairmaster on Mondays, Wednesdays and Fridays an hour and a half after his weight workouts. The strictly-cardio/boxing workouts begin with a five-minute warmup, followed by abdominal, neck and hip work. Then it’s three rounds of shadow boxing, and 12-15 rounds of bag, pad, jump rope and sparring. The day ends with a five-mile Stairmaster session.
There it is. Typical Training Camp to get him in shape. That is why he is relentless and keeps on throwing punches. He will be the universal Lightweight Champion, you all will see.
Upper Body Weightlifting – Before his swimming on Mondays, Juan has intense upper body weightlifting sessions. One particular workout could look like this: Hammer strength bench presses, combined with high back rows and pull-ups with weights held between his feet, all done as a super-set. After that are tricep dips, dumbbell hang-cleans and reverse bicep curls. He’ll finish with 100 pushups. And before all of that, Diaz starts every workout with about 600 stomach crunches from different angles.
Bodyweight training – Wednesday’s weight session features bodyweight training. Each exercise is something Juan can do with only his body. He may start with 50 standard pushups, then do 10 reps each of plyometric pushups, wide-stance pushups and hips-elevated pushups. He’ll rest for a minute and a half, and then repeat that routine. Rest and repeat. Then Juan will do three sets of pull-ups until failure, followed by three sets of hyperextension back exercises.
Lower Body Weightlifting – Pre-swimming on Fridays is all about the lower body. For example, Juan might start with three sets of split-stance lunges while holding 40-pound dumbbells. Then he’ll do three sets of dumbbell dead lifts, adding a calf raise into each rep. Following that might be a “sit-and-squat,” where Juan will stand next to a bench while holding 40-pound dumbbells and squats until he’s in a seated position before going back up. The workout concludes with two sets of seated leg presses with 400 pounds on the rack.
Cardio and Boxing Skills – Tuesday, Thursdays and Saturdays are solely dedicated to cardio and boxing, but Juan also hits the boxing gym and does the Stairmaster on Mondays, Wednesdays and Fridays an hour and a half after his weight workouts. The strictly-cardio/boxing workouts begin with a five-minute warmup, followed by abdominal, neck and hip work. Then it’s three rounds of shadow boxing, and 12-15 rounds of bag, pad, jump rope and sparring. The day ends with a five-mile Stairmaster session.
There it is. Typical Training Camp to get him in shape. That is why he is relentless and keeps on throwing punches. He will be the universal Lightweight Champion, you all will see.
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