The Training Routines Behind Your Favorite Pro Boxers

Few Australian boxers can claim an unblemished record of 20 victories and zero losses, but Tim Tszyu is one such athlete. Ranked as Australia’s top super welterweight fighter, Tszyu follows in the footsteps of his father, Kostya Tszyu, a renowned Australian boxer originally from the Soviet Union who has held multiple world championships in the light welterweight division.

While Tim undoubtedly possesses natural talent and has inherited his father’s boxing prowess, like other top boxers, he also puts in a relentless effort to maintain his cardio and focus with boxing bags and other training routines to maintain his unbeaten streak. Pro boxers train relentlessly to ensure they’re always ready to dominate and can compete at the very highest level. From maintaining a consistent training regime to cultivating a strong mindset to fine-tuning their diet and caloric intake and virtually everything in between, your favorite pro boxers adhere to strict training routines to ensure they have much more than a puncher’s chance when they step in the ring.

Continue reading to learn what kind of grueling workouts and training habits Tszyu and other elite fighters maintain in order to stay at the top of their game.

Speed And Mindset

To develop the blistering speed of a professional boxer, incorporating intensive workouts is crucial. Tim Tszyu recommends a combo that should be easy for most people to learn, where you throw two punches in quick succession on your punching bag or focus mitts, followed by four punches, and then six punches, all within one-minute rounds with thirty-second intervals. “Keep practicing this,” advises Tszyu. He says, “While you’re focusing on speed, forget about power and aim to throw as many punches as possible. Avoid overdoing it, as otherwise, this can turn into an endurance exercise. The goal is to enhance your speed, so aim for two or four punches, with a maximum of six. To further improve your footwork in the ring, incorporate sprint sessions into your training routine.”

Of course, the approach to mindset begins with proper rest. Elite athletes and fighters still need to provide their bodies with the necessary sleep and recovery periods required for optimal performance. “Rest and recovery are crucial,” emphasizes Tim Tszyu. “Overtraining can be detrimental, so it’s important to listen to your body. Once I know I have a fight coming up, I push myself hard in training, knowing that my opponent is doing the same. I strive to be three steps ahead of them.  However, it’s not just about training hard; it’s also about training smart.”

Boxer and MMA competitor Claressa Shields’ daily routines include morning and afternoon workouts with sparring and conditioning mixed in. Working on those punch combinations with the use of boxing bags or joining her coach in the ring keeps her ready to rumble, after which she’ll relax while studying films of her matches to keep her mind sharp.

By evening, Claressa may have studied anything from wrestling and kickboxing to jiu-jitsu and perhaps a new routine completely to keep things fresh and interesting. She prefers not to box herself into a confined role, instead branching out into various disciplines of MMA fighting to keep her fight capabilities nice and versatile.

Diet Is Key

Israel Adesanya, who trained at the renowned Evolve Mixed Martial Arts gym, is undeniably one of the brightest stars in the UFC today. Known for his awe-inspiring striking techniques, Adesanya has captivated fans around the world with his remarkable and breathtaking performances, and proper diet planning is a vital part of his success.

Adesanya’s approach to diet goes beyond just the food he consumes but also how he consumes it. He works closely with a nutritionist who tailors his meal plan to cater to his specific requirements, depending on the phase of training. The nutritionist meticulously monitors the calorie intake and nutrient composition to ensure that Israel’s body is primed for optimal performance while also helping to maintain his weight so he is always ready to compete in his weight class.

The UFC star follows a regimen of five meals per day, along with a pre-training snack.  This approach allows him to adequately fuel his body with the right balance of carbohydrates, healthy fats, and proteins, providing the necessary energy for his intense workouts. 

Strict diet guidelines are also a big part of Anthony Joshua’s success and bounce back after his loss to underdog Andy Ruiz Jr. in 2019. Starting with drinking one liter of water in the morning, his 5,000 calories per day consists of fruit, rice, chicken, sweet potatoes, and vegetables. Come evening, steak or salmon is on the menu, with more rice, vegetables, and perhaps a low-calorie sweet treat.

Workout Routine Similarities

There is a clear theme in the responses of nearly every fighter when you ask about their training preferences. Their diet is all about avoiding sugar and saturated fats, focusing on good carbs, getting plenty of protein, including plenty of anti-inflammatory superfoods like spinach and omega-3-rich seafood, and staying well hydrated. Listening to their bodies is also key. As Claressa stressed, giving your body the break it asks for is wise. Your body will tell you when it’s time to relax and recharge.

Staying In Tip-Top Shape To Remain In The Fight

The key to many pro boxers’ mental and physical routines is that they all let the bad days go and continue pushing forward. Everyone has the occasional bad training day but it’s how you overcome those days and move forward that is most important. If you aren’t feeling it, get off the boxing bags, step out of the sparring ring, and take some time to relax. In order to progress and evolve, both as a boxer and as an individual, it is crucial to leave a disappointing training or match day in the past. Focusing on developing the right mental and physical attributes is what every successful fighter must do to stay in the fight.