Ali's, Jones Jr's, Hopkins's, Mayweather's training! (copied and pasted)

Muhammad Ali......

He trained the old school way, that is, roadwork in the morning and gym in the afternoon. His roadwork consisted of running 4 to 5 miles everyday at around 4 in the morning. Towards the end of his run, he'd shadow box for a few minutes then jog or walk back to his starting point. Ali would then do his calisthenics and ab exercises under the watchful eye of Luis Sarria, his personal masseur. He'd then have breakfast and sleep up to lunch time. In the afternoon, he'd go to the gym.

Gym work-
Warm up - side to sides, torso swivels, jumping around on toes to limber up

Skipping - 20mins, never staying in the same spot

Shadow boxing - 5 rounds (30sec breaks), working on footwork and speed punching

Heavy bag - 6 rounds (30sec breaks), working on combinations and stamina

Speed bag - 12-16mins

Rest 20-60mins

Sparring - 5-6 rounds at around 60% effort, built up over camp to 9-10 rounds at around 90%

Moving from Fifth Street Gym to Gleason's Gym to nearest gym to fight location and changing sparring partners accordingly

Ali never lifted weights. His body, especially during the Cassius Clay era, was naturally developed and sculpted from endless calisthenics, which was big in boxing during that time.

Roy Jones Jr:

Morning (five or six days a week)-
Warm-up - touching toes, torso twists, side bends, push ups, full body stretch and bouncing on toes
Shadow boxing - 4 x 4mins (30sec breaks)
Heavy bag - 4 x 4 (30sec breaks)
Speed bag - 16mins (30sec break)
Double-end bag - 16mins (30sec break)
Jumping rope - 16mins (1min break)
Abs - 4 x 100 sit-ups, 4 x 100 leg raises, 4 x 100 crunches (30sec breaks)

After Lunch (four or five days a week)-
Basketball

Evening (five or six days a week)-
5-mile run, leg extensions, squats, push ups and pull ups or (nearer fight) Sparring (4-12 x 4mins), 3-mile run, leg extensions, squats, push ups and pull ups


Roy did no upper body weights (until training for Ruiz) and says his physique was developed through hitting the heavy bag, push ups and pull ups. He did leg weights (after running) because he had bad knees but always low weight for high reps.

He says if he didn't play basketball he wouldn't be able to stay at the top in boxing, because he wasn't the best at basketball and needed that hungry attitude to carry over into boxing training.

And yes, I agree, Roy trained like a machine.

Bernard Hopkins:

4-6 miles every single morning finishing with a long sprint

In the gym Mon-Fri - heavy bag, sparring, speed bag, ALOT OF SHADOW BOXING AND RING WORK, then jumps rope. A few hours after - Polymetrics like box jumps, push ups, ab work on an exercise ball and neck weight harness

He eats an organic diet, is a vegitarian and committed Muslim

Mayweather....

Floyd doesn't have a routine, he trains when his body tells him to train. Things he always does is warm up, skip for about 20 minutes, hit the pads/bodybelt for quite a while, about 45mins, he'll also go on the heavy bag for a bit but he doesn't bomb away because he has bad hands, also he'll go on the speed bag.

Floyd does everything a typical boxer does but he does quality and tweaks it to suit him. For example when he skips he does the moves he likes. When he hits the pads, he does it in a particular style that suits him and his trainer. When he hits the bag he doesn't kill his hands.

He does like ankle and wrist weights. He'll keep putting them on to make the workout harder. He also loves sit ups and neck weight harness. He'll basically do both of these every time.

Leonard Ellerbe is his strength and conditioning coach. Ellerbe's a tank. He is the one who guides Floyd's weight routine, sit ups, head weight harness etc. He only used weights after 135 to 140 where he had to start breaking his natural size and he did this with muscle.

He also has upto 25-minute sparring sessions, and has been known to be able to run marathon distance. He usually starts sparring in the last month of training, and usually does four or five 15-minute rounds with four or five different sparring partners alternating whenever they feel (including multiple times each 15-minute round).

Floyd can often be found at 24-hour fitness in the early hours of the morning, he simple has no set routine and trains when he feels like it, takes a day off when he feels like it etc.

He's never had a drop of alcohol in his mouth in his life and has been boxing/training since he was 18 months old, but he goes to clubs most nights and buys the ladies champaigne.

I remember on the "Heart of a Champion" show, DeMarcus Corley said that they would be leaving clubs at like 3 in the morning and Floyd would want to go run with the clothes he had on at the club, because if he felt like running he would go run. Jeans and tims and shit.

If he's bored at home, he might ring Roger to come round with the pads. Sometimes he'll ring Roger at like 2 in the morning and Roger will get up and rush around with the pads.

He trains when he feels, never when he doesn't. It obviously works.

Great reads, thanks

Also got this

(copied and pasted)

Roy did no upper body weights (until training for Ruiz) and says his physique was developed through hitting the heavy bag, push ups and pull ups. He did leg weights (after running) because he had bad knees but always low weight for high reps.

He says if he didn't play basketball he wouldn't be able to stay at the top in boxing, because he wasn't the best at basketball and needed that hungry attitude to carry over into boxing training.

And yes, I agree, Roy trained like a machine.

CC,awesome read. Is it reliable>

Quote:

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Originally Posted by Nium

Also got this

(copied and pasted)

Roy did no upper body weights (until training for Ruiz) and says his physique was developed through hitting the heavy bag, push ups and pull ups. He did leg weights (after running) because he had bad knees but always low weight for high reps.

He says if he didn't play basketball he wouldn't be able to stay at the top in boxing, because he wasn't the best at basketball and needed that hungry attitude to carry over into boxing training.

And yes, I agree, Roy trained like a machine.

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I have actually read that chin-ups (ie, palm in pull-ups) are better for building biceps than curls. Don't know if it's true, but.....