Discussion in 'Boxing Training' started by JN95, May 20, 2009.
Guess i meant you, maybe avatar mix.
Muhammad Ali's workout
What time did you get up?
Very early, around 5:30am to run
Did you stretch before you run?
Yes, light stretching
How far did you run?
I ran about 6 miles, which took about 40 minutes (i always ran in army type boots)
What did you do after you run?
I did some exercises, stretching, and back home to get washed up
What did you eat for breakfast?
All natural foods, orange juice and water.
What time did you go to the gym?
What time did you leave the gym?
What did you do after training?
I had a rub down, then washed up. I would maybe talk with the TV people, go out and enjoy myself, then eat.
What did you eat for dinner?
I always ate good: chicken, steaks, green beans, potatoes, vegetables, fruit, juice and water.
What did you do after dinner?
I liked to go for a walk and watch TV.
What time did you go to bed?
That depended on how i was feeling
What was your favourite exercise?
Shadow boxing and skipping. I loved gym work.
How many days a week did you train?
Did you have a job before you won the world title?
- side to sides
- torso swivels
- jumping around on toes to limber up
(15 minutes in total)
Shadow boxing: 5 X 3 minutes rounds, working on footwork and speed punching (30 second break)
Heavy bag: 6 X 3 minute rounds, working on combinations and stamina (30 second break)
Sparring: built up sparring as camp progressed
- 15 minutes (300 in total)
- bicycle crunches
- sit ups with medicine ball
- leg raises
Speedball: 9 minutes (1 minute break)
Skipping: 20 minutes (Ali always moved around while skipping, never staying in the same spot)
Shadow boxing: 1 minute, walking around with light shadow boxing
Ali did not use weights in his workout
(not his latest from 2002)
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
KOSTA TSZYKU KETTLEBELL WORKOUT
Kostya Tszyu Interview
Kostya Tszyu is the former undisputed World Super Lightweight Boxing Champion and at his peak was
regarded as one of the worlld's greatest boxers. He spoke to Rick Ravensdale of Australian Kettlebells
28th February 2004 about kettlebells...
When did you start using kettlebells?
My fi rst memory of using kettlebells was when I was about 12 years old. I started using the 1 pood (16kg).
At that time all I could only lift them up, thats it. There werent many exercises I could do. However I do
remember we had lots of competitions back then. Things like, lifting two of them together. I only weighed
about 30 kilogram at 12 years of age and I could lift them above my head 5 times. Whereas right now I could
lift one around 50 times. I used them in training to prepare myself for fi ghts.
How long have you used them for?
Im 35 years old this year and I came out to Australia when I was 22 years old and I used them all the time I
was in Russia.
What exercises do you perform with the kettlebells?
My preference is with the 16 kg kettlebell, because you can do lots of exercises with them. I do things
like clean and jerks, presses and swinging type motions and with them. There are also a number of great
exercises for the legs Back in Russia many people used them for exercise,and I could do most of the
exercises people did.
What are the major benefi ts of using kettlebells?
There are a couple of benefi ts. First of all, for power and strength, and secondly for speed as well. They are
different to normal weights because of the shape of them, and thats the beauty of them.
What are the most notable changes to your body composition since using kettlebells?
Ive become stronger, no question about it. Not only more physically strong but mentally strong. Knowing that
you can do something other people cant makes you mentally stronger. I notice it mainly in the upper body;
my shoulders, back, arms and stomach have got a lot stronger.
Do you mainly use them for high repetition endurance work, or lower repetition absolute strength work?
One of the exercises I do for strength endurance work is; I pick up the 16kg kettlebell and just walk around
with it doing a whole range of different exercises for about a hour, not dropping it once.
I suppose for your boxing the strength endurance is the most important factor rather than the absolute
A combination of everything really. But you need to be very fi t to fi ght 12 rounds. Towards the end of a 12
round fi ght your going to be getting fatigued, whether your fi t or not fi t. Doing exercises like the one I said
earlier reminds me that I can do it.
How much transfer to your boxing have you found the kettlebells to have, especially in your strikes?
I not going to say all my power comes from using kettlebells, but they certainly do help with that. When you
start doing a whole variety of exercises with them you can feel the benefi ts of using them. When training its
important you dont get bored with exercising, and when using kettlebells youll never get bored because
there is such a big range of exercises.
Whats the breakdown of your training in terms of time spent on strength training, sparring, technical boxing,
aerobic fi tness, etc.
Its all done in stages. In the preparation stage I do about 40% on strength training and endurance training
and the rest of the time spent
BY GEORGE (his auto):"I never ran more than 3 miles a day in my first career but in the begining of my comeback i was doing mini - marithons of 5 or more miles", (the cow picture WAS a stunt for people mag. but the 2 guys helping foreman hold the cow fell down and left george actually holding the animal!)
Boxing Illustrated 12/95:in the old days I never hit the heavybag less than 6 rounds a day but no more than 8
The Fight by Norman mailer: says that while watching him train in zaire foreman would brood around and shadowbox for 20 minutes or so, do about 10 minutes of calethenics, then spar for 4 rounds, heavy bag for 15 minutes,then the speed bag for a round, then finish with a short stint on the rope and leave...(this was only a week or so before the fight and i am guessing a light workout?)
FROM GEORGES OLD COLUMN IN USA WEEKEND:"when i fought Fraizer in 73 and took off my robe everyone said "how can i get a stomach like that george? and the truth is/was i never did more than 100 sit-ups a day, "I looked at a photo of myself from the second Fraizer fight and thought my chest looked great and i remembered **** sadler always had me do my push ups 3 sets of 10 one with my hands in close, one at shoulder width, and one just passed shoulder width"." I never lifted weights much as a young man"
it seems he trained very old school in his first career however Sonny Liston was always said to have been a closet weight lifter who used the old light weights high rep thing, and with only a few exercises, George trained with Sonny untill his death because they were both managed by **** Sadler and by his own admission did everything Sonny did so you have to wonder if george did some weights back then
Wladimir Klitschkos Training Program
Published by Boxing Insider News Staff on April 23rd, 2008
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(Photo courtesy of
This content is protected
Wladimir Klitschkos Training Program
By Scoop Malinowski
IBF/WBO World Heavyweight champion Wladimir Klitschko took some time out to describe some of the gym work that he does to prepare to defend his titles. His next defense is in July against WBO #1 ranked Tony Thompson which will take place in Germany.
BoxingInsider.com: Do you do long runs or sprints? If long runs or hills, how far and if you vary your roadwork why? Wladimir Klitschko: I did it. In the last three years I have changed my work out schedule and dont run anymore as much as I was.BoxingInsider.com: How much sparring do you like to do before a 12-round fight?
Wladimir Klitschko: Over 100 rounds in four weeks.
BoxingInsider.com: Do you lift weights and if so, what do you do?
Wladimir Klitschko: Yes I do lift weights in the first three weeks of my eight weeks preparation program.
BoxingInsider.com: Do you split your body parts up for example, chest and triceps, back and biceps, shoulders and legs etc.
Wladimir Klitschko: I train all my body parts equal.
BoxingInsider.com: Do you get added motivation training with a partner?
Wladimir Klitschko: I have no additional motivation with a training partner. Boxing is like a golf, its all about your own performance only.
BoxingInsider.com: Do you skip workouts? Why or why not?
Wladimir Klitschko: No, I cant. More opposite, I have to stop my self to not over train.
BoxingInsider.com: Do you have any unusual training methods?
Wladimir Klitschko: I love to swim, which I never did.
BoxingInsider.com: What type of punch bags do you like to use - double end, heavy bag, speedbag?
Wladimir Klitschko: Speedball.
BoxingInsider.com: How important is padwork in your preparation?
Wladimir Klitschko: Very important, it makes you create better strategy.
This is great info JN95, much appreciated
Yes, absolutely, great info! Do you have any training schedule for Sugar Ray Leonard?
got this sugar ray Leonard running interview:good
how often do you run?
I run three to four times a week. I go down to Orange County in California and I run all the time ... all the time. You see the oceans, the trees. I like running in hot weather. I like to sweat and get all those toxins out of my system. I thoroughly enjoy it.
What's your routine like?
To this day I always wake up at 5 ammy clock has not changed. I get up to run at 5:30-6. I love running in the mountains, I just love scenery. I love the water; my wife and I are going to Hawaii soon and I love running along the beach.
These days is running more the****utic or a way to keep in shape?
There is a balance. I'm 52; it's for health reasons but for me it's more the****utic. When my head is congested with stuff, running relieves that tension.
Did running help you win the gold medal at the Olympics in 1976?
Without question. I ran four to five miles a day, seven days a week. I had five fights leading up to the final. And it was because of the running ... I always said I had this hidden reservoir of strength and power and it came from running.
Were you unusual among boxers?
I was driven. I wanted to win a little more than my competitors. I was so competitive. I knew that if I ran further than the other guys, then in the long run I would prevail. I figured it out when I was 16 or 17. I figured the more I ran, the better my chances to win down the stretch.
Did you ever talk to other boxing legends about running?
Floyd Paterson ran marathons. I always thought about doing a marathon. My wife did a 26. She walked, she ran, she walked, she ran. I think it took her 12 hours (laughs). But she made it. She made it home. It is always something I wanted to do. The longest I've ever run is probably 7-8 miles.
Did you run any competitive races?
I did a 5-K once. It was a few hundred people and I came in 13 place. It was in Portland, Maine. I was in no shape and I ran in Chuck Taylor high tops. I was there to promote a fight and they said, "By the way there is a 5-K if you want to run." And I said, "Yeah." I did it for promotional reasons.
How fast are you these days?
I look at my watch at the time I start and when I finish. I run basically a 7- or 8-minute mile.
Do you run with music?
I have to. I run with music all the time. I cannot run without my iPod. I have everything. Teddy Pendergrass. Luther Van Dross. Michael Jackson. Outkast. If an Usher song comes on and it's fast, I go fast.
Ever run to the "Rocky" theme?
No. A lot of my friends say they listen to Rocky; it gets them motivated. That song does get you pumped.
sugar ray Leonard interview continued
Who taught you about the importance of running when it comes to boxing?
I learned to run backwards from Muhammad Ali. He told me about running backwards because you try to imitate everything you do in the ring, so sometimes you back up. So you have to train your legs to go backwards.
So you actually run backwards?
Oh, yeah, I run backwards, I run sideway. I still do. Not far—maybe 50 yards. I don't run any differently than when I ran when I was 20 years old. I don't run in combat boots as I did back in the day. I'm concerned with my pedicure (laughs).
You actually ran in combat boots?
Muhammad Ali wore them and he was my idol.
So you would run in combat boots?
Oh, yeah, especially in the '70s and '80s you saw boxers running in combat shoes.
What's the best running advice you ever received?
Stretch. Before and after. I think when you are young you can get by, but stretching is terrific.
Is there a smell you associate with running?
I smell jasmine. Especially when I run in a park somewhere and smell the jasmine. If I'm running and I smell jasmine, I'm in heaven. It's comforting.
What do you like after a run?
Just give me a cold glass of water and I'm done.
Before any of your famous fights, does any run stand out?
Normally I would run with a group of guys in my camps. A couple of day before the fight I would run by myself. That was my time to choreograph the fight in my head so I needed to be myself. The biggest fight was against [Marvin] Hagler because I was such a huge underdog. I visualized the fight and how it was going to happen. I choreographed the fight in my head on a run. It came to fruition.
LOL daft quip by Wlad there "boxing is like golf"
hagler, duran, cervantez, de la hoya, chavez, arguello
i would like to see them ones
Running backwards! I always do that about 100- 200 meters in every running when I train. I also got that from Ali and I tell that to all my boxers to do the same, it really does help you dancing in the ring.
Great stuff! Thanks