Legends Workouts

[JUYJUY]

NIGEL BENN

5-6 miles working upto 12-15 miles all in altitude

3x3 shadow boxing with 15-20lb weights
2x3 shadow boxing with no weights
4x3 punch pads
3x3 double-end bag

20 mins skipping

400 sit ups
100 push ups

every other day, he worked every muscle in the body with weights

he didn't do sparring, he saved it for the fight.

[JUYJUY]

CHRIS EUBANK

First I started my stretching, then
3 rounds of shadow boxing,
6 rounds of heavy bag work,
3 rounds of speed ball,
Skipping between 20 to 30 minutes non-stop, no break straight through.
50 sit-ups, not crunches proper sit-ups.
Stretching.
Finish with 20 hits in the stomach with a medicine ball.

That was generally the routine.
If I was sparring it was the same routine but without the bag work.

(I also know that over many weeks on Bodmin Moor he would go from running 3-5 miles once a day working up to running 10-12 miles twice a day, and apparently he would never use weights and would only eat one meal in a day which was dinner)

[JUYJUY]

ROY JONES JR

shadow boxing 4x4

heavy bag 4x4

speed bag 16 mins

floor to ceiling 16 mins

25mins skipping

1200 situps

roy does not use weights and he has 30 sec not 1 min breaks. he does leg weights after his morning run.

[JUYJUY]

MUHAMMAD ALI

early morning run


15mins warming up
5x3 shadowboxing
6x3 heavybag
built up sparring depending on progression
15 minutes floorwork
9 minutes speedbag
20 minutes skipping
1 minute shadow boxing

ali did not use weights in his workout.

(note- none of ali's sparring sessions were anything close to wars, he always preferred casual sparring and usually one or two minute rounds just to get the feel)

[JUYJUY]

PRIME MIKE TYSON (1986)

Morning Roadwork (Monday to Friday) - 3 miles

Mid-Day Boxing (Monday to Friday) - 10 rounds sparring, 10 mins slip bag, 10 mins speed bag

Afternoon Groundwork (Monday to Friday) - 100 push ups & 100 sit ups x 10 (1000 each in total), 10 mins neck exercises on the floor, 10 mins skipping

Evening Ringwork (only Monday) - practice three-punch combinations on either heavy bags or focus mitts


Before bed, he apparently loved to workout on the stationary bike against full resistance trying to beat PB's all the time.

For breakfast he'd eat porridge, lunch was steak and pasta (with fruit juice), and dinner was steak and pasta (with fruit juice). Apart from that, he ate his favourite food Captain Crunch by the box load.


(I also know that he only occasionally used the light barbells on the floor in the corner of the Catskill gym to train his biceps, traps and shoulders)


Weekend.. Rest.

[JUYJUY]

RICKY HATTON

Hatton does nothing at all until eight weeks out from a fight.
When he goes into training camp eight weeks out, Hatton goes 12 rounds ALL-OUT on Monday, Wednesday and Friday (either with sparring partners or getting the bodybag and pads out), he tones it down abit on a Tuesday and a Thursday (working on tactics), Hatton and his trainer work on shots and invent moves of their own. I also know that Ricky does weight-training sessions after each workout, for example he can lift a total of 35 tonnes in one complete leg session. I know that every time when it's his very last workout before resting up for the fight Ricky will do 15 rounds ALL-OUT on the bodybag and pads (as a confidence booster).

[JUYJUY]

KOSTYA TSZYU

Tszyu does weight-training and bodyweight exercises prior to practicing his boxing (bench press, push ups, pull ups, etc). He includes some funny things like gymnastics, and tying a string and tennis ball to his head (he then hits the tennis ball as it bounces around - he says it helps his timing). And there's loads more stuff he does. He trains MANY hours a day.

[JUYJUY]

RAY ROBINSON

Sugar Ray Robinson took up tap-dancing to help with his rythm in the ring, he never lifted a weight in his life and didn't even do any floorwork or bodyweight exercises at all, and most suprising of all is that he always refused to do any heavy bag work. Robinson said that a heavy bag was a big target with no legs to move away and that it wouldn't develop his accuracy which he felt was most important. Robinson said that he didn't punch very hard, and that he was just very accurate. He liked to focus on a variety of skipping, a variety of speed balls and a variety of double-end bags. But suprisingly what Robinson prioritised more than anything else was shadow boxing, he said that if you want to punch in combinations then you must use shadow boxing as your main workout because when shadow boxing your without the resistance of a heavy bag to affect your punches and without a heavy bag to react to.

[JUYJUY]

JAKE LAMOTTA

LaMotta's methods included jogging the streets at 5am in large boots, then at the gym doing sit ups and push ups using the ring (guys holding down his legs as he hung out of the ring for sit ups, feet on the edge of the ring with hands on floor outside the ring for push ups), and LaMotta liked to do loads of bodybag work (replaced with sparring when he could find the right sparring partners - he found it hard getting sparring partners because he would make it a war), double-end bag with no breaks, and shadow boxing in the sauna for a few hours before the fight to make weight.

[JUYJUY]

Notice the fighters who used punch power more (eg Hatton, Tszyu, Benn) always used weights,
whereas the fighters who had the more speed (eg Ali, Jones Jr, Eubank) never used weights.