What kind of gym routine does Mike Tyson have? Mike Tyson's effective workouts

Among the many legendary personalities of world sports in boxing, there are few athletes who would be on par with Mike Tyson. His amazing victories by knockout, his fighting style, and demeanor in the ring even today, many years later, cause only surprise and delight. Many would like to become so famous, but very few can prepare for fights as selflessly as Mike Tyson trained.

The legendary champion made the decision to become a boxer at the age of 14 after meeting Muhammad Ali while he was in a specialized school for juvenile delinquents. Boxer Bob Stewart At that time he taught physical education at school. Mike Tyson turned to him for help.

The first coach laid the foundations for training a boxer in the minds of the future champion and winner. The way Mike Tyson trained was already legendary at school.

He did not leave the gym for days on end, doing exercises both late in the evening and early in the morning. Sometimes school staff would find him at 3-4 a.m. working out his muscles or practicing shadow boxing.

In the 80s Mike Tyson training were considered something incredible, something beyond human strength. And today, few boxers are able to withstand such a training regime. Getting up at five in the morning, stretching, jumping, running short distances and a five-kilometer run. An hour later - shower and sleep. At ten in the morning - breakfast, at noon - sparring: 10 rounds of three minutes. And so the whole day is scheduled. Equipment, ring, exercise bike, barbell, jumping. Last workout on the exercise bike before bed after twenty in the evening. And so - for many days in a row, for years.

The victories turned the boxer’s head, Mike Tyson’s training became less intense. The result was a defeat by weak boxer James Douglas on February 11, 1990. Tyson commented on the defeat in the following way: “Being at the peak of fame, I forgot what a sports lifestyle is. I didn’t train before this fight.”

In 1995, after returning to the ring, Tyson style has changed significantly. The attack has improved, the power of the blow has increased, but the defense and endurance have decreased. Now Mike Tyson training were aimed at maintaining physical fitness, and not its improvement. Few could resist the boxer’s onslaught in the first half of the fight, but in the second half Tyson’s endurance dropped.

On June 11, 2005, Tyson met with Irishman Kevin McBride. Mike was winning the first few rounds, but already in the 5th round his fatigue began to be evident. Realizing that he would not be able to continue the fight, “ Iron Mike"Refused to enter the ring in the 7th round. Kevin McBride was credited with winning by technical knockout. In the history of boxing, he remains the boxer with whom the legendary Mike Tyson had his last fight.

And after finishing his performances in the ring, Mike Tyson remains a boxing icon. The behavior of a boxer in the ring and outside of it is condemned by many, and admired by many, but both opponents and opponents are unanimous in the opinion that Tyson is a unique boxer, forever inscribing his name in boxing history.

Mike Tyson's training, like, in principle, all boxers, included exercises:

1. Power.
2. For speed and endurance.
3. Special.

But the young boxer’s training was extremely intense and intense, amazing even on video.
The first coach, Constantino D'Amato, was an outstanding teacher, because many good boxers were trained in his gyms, including such stars: Jose Torres, Rocky Graziano (who switched to another coach, turning professional), Floyd Patterson (the youngest in history Olympic champion), Teddy Atlas and Tyson's second coach - Kevin Rooney.
“Cas” instilled in his students a fighting style where a fighter constantly moving, like a pendulum, holds his gloves to his cheeks, pressing his chin to his chest, slightly moving his elbows away from the body and is ready at any second to “shoot” a puncher in a counterattack or “run in” by blocking a blow opponent. So that, as in the children's game "Peek-a-boo", at an unexpected moment a glove appears in front of the enemy from behind a block, but Constantino D'Amato did not like this comparison and considered it mocking.
He told Tyson that if you learn to sit down and dive in this style, you will become unreachable for any enemy attacks.
In general, the owner of the Catskill Boxing Club, a free club for troubled teenagers, mentally adjusted his fighters, arguing that the brain controls the body, and above all cultivated fortitude.
Having assessed Tyson’s natural abilities, “Cus” developed a regime suitable specifically for “Iron”. The coach “sculpted” the champion using a special exercise schedule.

Early morning crosses , training physical endurance, was used in his training by Mohammed Ali. Every morning Mike ran about 6 km. with several accelerations along the route. And then he went to get some sleep. To continue training at noon. D'Amato forced him to run with weights of about 20 kg. He did not agree with the prevailing opinion of boxing experts at that time that the time of short boxers was over. Running with a load on his back allegedly prevented Tyson from growing, who had the ideal weight-to-height ratio for D’Amato’s special style.

Jumping rope.

In different combinations and at different speeds. This strengthens the leg muscles, develops jumping ability, explosive strength, and improves overall stability and endurance. Moreover, half an hour of running is equivalent to 10 minutes. jumping rope. When you watch Mike Tyson's training, the video demonstrates how easily and in a variety of techniques the boxer tirelessly jumps. Interval jumps for 20 minutes. with a minute break - and several such approaches a day! Working on the “paws” gives the boxer the ability to calculate distance, practice striking techniques and tactics. Mike was not tall enough for a heavyweight (1.8 m), so work on middle distance Most often it was done with uppercuts and hooks due to the ineffectiveness of straight lines in such a situation. Training with “paws” helped to hone dynamic strikes, reaction and orientation in space.

Working with pears of different weights and sizes.

Interesting fragments in the video show Tyson training with a speed bag and a bag of sand swinging over his head, helping to hone his reaction and control his blow. The bag gives correct technique and impact force. Practicing bag series is a special trick of Coach Kass. He introduced digital designations of attack zones to save time (similar to hockey or football players). The boxer, listening to the numbers, automatically hit the named places in different series. In this way, complex and rare ligaments were worked out. Torres also trained this way, but only “Iron” had more powerful, more varied, faster strikes.

Sparring with “Iron Tyson” were not easy, as can be seen in the clip, more than one partner was sent to the floor of the ring. Every day 10 three-minute rounds to learn: feel the distance, be able to coordinate the body, evade, change tactics if necessary. IN professional fights“Iron” was hit by 44 opponents who were knocked out (a total of 50 fights won).

The shadow boxing in the video is also impressive. A universal exercise for all boxers, training the ability to move, quick feet, and energy, Mike’s performance is very impressive.

Power training.

It is known that in addition to training with iron in the gym, Mike conducted general strength training three times a week: squats - 200 times, shrugs, abs and push-ups - 50 times, push-ups with support from behind and on parallel bars - 40 times. And there were 10 such approaches.
Mike Tyson, whose training seemed to be beyond human strength, had colossal motivation and willpower. The loads did not “dry” him, because they were selected specifically for Mike, who was prone to obesity. It was all Cass's doing.
Intensity gives results - at the age of 20 he became a champion, but the first coach did not see this. Kevin Rooney continued the work of the teacher, but was not cruel and firm enough. In 1988, Tyson disbanded his highly professional team, moving under the patronage of King, which was a terrible mistake.
The training of the “late” Tyson is no longer so intense; it is aimed only at maintaining shape, and not improving. The next mentor, Tommy Brooks, trained as standard, without paying such attention to the psychological mood of the fighter, although he achieved some results.
Tyson said about his coach and guardian that he was a man of ideas. D'Amato's death greatly influenced the life and career of the great heavyweight. He didn't do much that he was undoubtedly capable of.

Here we will look at only part of the GPP (general physical fitness) of the legendary boxer. His entire complex consisted of several types of training - strength, speed, sparring.

Complexity:

The complexity of such muscle development is at the level of a master. For those who do not exercise regularly or have been training for a short time, this program can serve as an interesting test. You will be able to see and feel on your body what strength and endurance “Iron Mike” had. Please also note that he became a world champion at the age of 20 and performed training of such intensity regularly.

Working muscles:

During work, the load is distributed as follows:

• Triceps
• Deltas
• Pectoral muscle
• Trapezius muscles
• Front thigh
• Gluteal muscles

• Latissimus dorsi muscles

Exercises used:

This workout program can be done at home as it does not require additional equipment(except for the horizontal bar) and your own body weight is used for training (except for your own wishes in additional load). Exercises:

• Squats
• Dips
• Press
• Push ups
• Shrugs

Execution time and pace:

The program is cyclical in nature. That is, the exercises are performed in circles. Rest between exercises for 30 seconds. Rest between cycles is 30 seconds. In fact, Tyson only took a breath while resting and changed the load.

Thus, in one circle or approach you perform:

1. Squats – 200 reps
2. Dips – 25 - 40 reps
3. Press –50 reps
4. Dips 2nd set – 25 - 40 reps
5. Push-ups – 50 reps
6. Shrugs with a 30 kg barbell - 50 reps.
7. After each cycle, Mike performed a 10-minute neck warm-up. He did this with a wrestling exercise - a bridge on the neck without arms, with smooth swaying.

Thus, you need to complete 10 cycles (circles).

How often to train:

For Mike, this program was part of his physical training and he performed it several times a week. At the same time, he had work with iron in gym, sparring and bag work.

You can use this program in a lighter version (fewer cycles) several times a week. Also note that the champion did not come to her in one day and do not overwork your body by trying to achieve this right away.

Mike Tyson's work:

During this entire workout, he was able to perform 2000 squats, 500-800 dips, 500 push-ups, 500 shrugs with a 30 kg barbell and 500 abdominal reps. Over time, his workouts became faster and faster and he could complete the entire complex in 2 hours.

After each cycle, he performed a 10-minute neck warm-up, to which he paid considerable attention.

Mike worked on himself 5 days a week. Every day – jog 3 miles (5 kilometers). During the day, Tyson did work in the ring with partners and work on bags. (Whoever thinks that this doesn’t take energy has probably never tried it).

Then came the general part of the program physical training, which is described above. And after that there was work on an exercise bike - about 30 minutes.

Thus, throughout his entire day, he performed cardio training 3 times - jogging in the morning, an exercise bike in the afternoon after sparring, and general training, and in the evening, before bed, do an exercise bike for another 30 minutes.

The champion regularly paid attention to training with a jump rope. For more workout explosive power and speed of jumping out to strike, he performed part of the jumps on half-bent legs. In this case, the thigh muscles received a static load from constant tension, and calf muscles did all the work (except for hands).

Digital beat notation system:

Everyone knows that Mike Tyson used such a system in fights and training. This is when the affected areas are designated by numbers. This simple system was developed by Cas D'Amato. Its essence was that a boxer works like a robot, he does not need to think about names, only numbers, and the fighter becomes a machine, works automatically.

Mike had a special bulb on which the following affected areas were marked:
1 - left hook top
2 - right hook up
3 - left uppercut
4 - right uppercut
5 - left hook low
6 - low right hook
7 - jab top
8 - jab low

Mike Tyson's daily routine:

• 5 a.m.: Wake up and run, three miles.
• 6 am: return home, shower and continue to sleep.
• 10 am: wake up again, for breakfast I ate steak and pasta (pasta) and always fruit juice, usually orange.
• 12 days: sparring, 10 rounds with a strong opponent, full contact.
• 2 days: lunch, took the same food as for breakfast.
• 4 days: training in the gym - work in the ring, this includes work with pears, shadow boxing and an exercise bike.
• 5 pm: Mike did 2000 reps of abdominal lifts from a lying position, then 500-800 push-ups, 500-600 dips, after this workout Tyson did various exercises on the neck. Naturally, we announced the total number of repetitions of the exercises, that is, he did not do 500 push-ups at a time, all this was done consistently, 40-50 repetitions per approach.
• 8 pm: exercise bike, half an hour.
• 9-30: sleep.

Youth.
Mike trains from Monday to Friday, Saturday and Sunday is rest.

5-00: Mike Tyson wakes up and goes for a 5-kilometer run
6-00: Mike returns home, showers, then goes back to bed after shower.
10-00: wake up again, breakfast steak and pasta plus more orange juice
12-00: Mike goes to the gym and spends 10 rounds of sparring in the ring
14-00: lunch, exactly the same as breakfast
16-00: work with paws in the ring, then work with pears and bags, heavy bag last, then shadow boxing and exercise bike
17-00: Mike did 500 push-ups, 2000 sit-ups, 500 reps of 30kg shrugs, 500-800 dips, then 10 minutes on the neck. Exercises up to the neck were done for 10 approaches - respectively, 200 squats, 25-40 push-ups, 50 sit-ups, 25-40 push-ups, 50 shrugs, and then again.
20-00: 30 minutes on an exercise bike
21-30: sleep

Mike did all his exercises in 10 quick cycles: 200 squats, 25-40 push-ups, 50 abs, 25-40 dips, 50 shrugs. After 10 such cycles, Mike did 10 minutes of neck exercises.

At twenty years old, Mike Tuson was able to do as many as 2,000 squats within 2 hours. Neck exercises were carried out according to the wrestling system: Mike did a bridge without arms with uniform swings on his head. During training, Mike used different types of punching bags, such as a small teardrop-shaped punching bag filled with sand. Mike had to constantly duck and dive to avoid the punching bag.

Last but not least, Mike Tyson used a heavy bag. The bag was constantly in motion: Mike quickly punched certain series strong blows, then, with lightning speed, he would return his hands and begin to do body dodges in a movement around the heavy bag. Also, everyone knows that Mike's training used a digital system for marking punches, called the Willie Bag. This system was developed by Cus D'Amato. Willie's bag consisted of 5 mattresses wrapped around a frame. The mattress featured a silhouette of a person with digital zones that indicated the following:

1 – any blow with the left hand to the jaw, except for an uppercut
2 – any blow right hand in the jaw, except for the uppercut
3 – uppercut with left hand
4 – uppercut with right hand
5 – left hand hook to the body
6 – right hand hook to the body
7 – left straight to the head
8 – left straight to the body

It should be noted that these numbers indicated zones and not strikes. Those. 2 it could be a jab, a right straight or a cross.
Young Mike Tyson walked in the mornings with a 50-pound weight on his back, because... Cas didn't want him to grow up. Cas believed that his height was ideal for his technique

Mike Tyson's training program after prison
1. 4-round shadowboxing (30 seconds break between rounds)
2. Paw work (6 rounds of three minutes with a 30 second break)
3. Sparring
4. Work with a fast bag secured with stretch marks for 9 minutes with a 30 second break
5. Jump rope for 20 minutes, after this exercise 1 minute break
6. 6-round heavy bag work (30 seconds rest between rounds)
7. Exercises with a small speed bag (5 minutes)
8. At the end of the workout, Mike did 5x20 push-ups (with 30 seconds rest between sets), 15x20 sit-ups (30 seconds rest between sets)
After the workout there was a massage.
In the final weeks before the fight, Mike gradually increased the number of sparring rounds to 12.

Monday - Friday - "working" days, weekends - Saturday, Sunday.

5 o'clock in the morning: Get up and run three miles

6 a.m: Mike returned home, took a shower and went to bed to get some sleep

10 a.m: wake up, steak and pasta for breakfast (Italian pasta) and fruit juice (orange)

12 a.m: Mike goes to the ring and spars for 10 rounds.

2 pm: for lunch the same as for breakfast

4pm: Ring work including bag work, heavy bag last, shadow boxing and exercise bike

5 pm: Mike did 2000 sit-ups, 500-800 dips, 500 push-ups, 500 reps of 30kg shrugs, and then 10 minutes on the neck. up to the neck were done for 10 approaches - respectively, 200 lifts, 25-40 on uneven bars, 50 push-ups, 25-40 on uneven bars, 50 shrugs, and then again.

Shrugs are an exercise for developing the trapezius muscles. Looks like a shrug. Do it with a barbell, dumbbells, or on a block"

8 pm: exercise bike again, 30 minutes.

9-30 : TV and crib

Mike did this in 10 quick cycles: 200 squats, 25-40 get-ups, 50 presses, 25-40 get-ups, 50 shrugs. And so 10 times. And also 10 minutes of neck swaying.

At this rate, by the age of 20, he was already able to do 2,000 squats in 2 hours.

Neck workout done by Mike, in principle, like that of wrestlers, that is, more precisely, he used one of the elements of wrestling training, since in wrestling there are several types of neck exercises. Mike did a bridge without arms with a steady swing on his head.

Mike used a variety of training bags: for example, a small pear with sand, in the shape of a tear, which swayed in front of Mike and he had to constantly duck to avoid touching this slip-bag.

Mike hit the heavy bag last, the bag constantly swayed (if it stopped, then Mike swayed it), that is, without stopping it, he punches certain series, hits hard, quickly, as expected, very quickly returns his hands and immediately after the series makes body dodges , all this in constant movement around the pear.

Rooney: Mike's punching power was developed by hitting heavy bags for a long time, before turning pro he hit a 350 pound bag 84 inches high, but he injured his hand a few weeks later and we never used that bag again. (Cas said that the weight of the bag increased and Mike’s striking power grew)

Everyone knows that Mike used a digital strike designation system in training and in battles. This system was developed by Cus D'Amato. Its essence is that the boxer works like an automaton, he does not need time to think about names, only numbers, and the boxer becomes a machine. When Damato trained Puerto Rican Jose Torres, he developed a striking training tool called the Willie Bag, after Willie Pastrano, whom Torres defeated in title fight. Willie was made from five mattresses wrapped around a frame. On the front of the mattresses, a profile of a person was drawn, on which the zones that were the target for strikes were indicated; the zones have a digital designation:

• 1 - left hook to the jaw
• 2 - right hook to the jaw
• 3 - left uppercut
• 4 - right uppercut
• 5 - left hook to the body
• 6 - right hook to the body
• 7 - jab to the head
• 8 - jab to the body

It should be noted that these numbers indicated zones, not strikes. That is, 2 - can be either a right hook, or a right straight or cross, etc.

Cas made young Mike carry 50 pounds on his back in the morning because he didn't want Tyson grew up because he believed that his style and height were ideal for each other.

post-prison Mike Tyson

1. A fight with a shadow
2. 4 rounds of three minutes (30 seconds break between rounds)
3. Paw work 6 rounds of three minutes (30 seconds break between rounds)
4. Sparring
5. Working with a pear on stretch marks between the floor and ceiling
6. Jumping rope
7. In the weeks leading up to the fight, Mike devotes more time directly to sparring, gradually increasing the number of rounds from 3 to 12 for three minutes each (there is a 30 break between rounds