7/30/2019 Mayweather workout

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Bullies getting you down? Follow the training regime of Floyd Mayweather Jr - currently the

best boxer in the world - and we guarantee youll never be bog-washed again.

1/ Core

Jogging

How far I run each day varies, says Mayweather. And sometimes if Ive

sparred more rounds than usual on one particular day, wont run at all. But

when do hit the road, Ill do anything between five and eight-and-a-half

miles going fast."

Sit-up punches

This is where his trainer holds his legs and then he stands up out of a sit-up

position, throws two uppercuts then returns back down. Go for as many as

possible. Inevitably give up after three.

Skipping

A lung-hurting exercise that also helps a fighter's coordination as he

rhythmically works out where his feet land as the rope swings at

high speed. Mayweather will sometimes skip up to 20 minutes

straight, often as a warming-up exercise.

Neck Harness

An exercise that's unique to boxing. The fighter lies on the

canvas of a ring with his head pointing over it and a neck

harness attacked round his head. This has chains linking it

to a weight - putting a strain on his neck muscles.

Mayweather will just move his head up and down so that his

neck doesn't snap back on a fight night.

7/30/2019 Mayweather workout

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2/ Technique

Sparring

"I spar between eight and ten rounds every day to work on

my technique and certain punches I'm going to use to

expose the boxer I'm fighting. I'm working on my uppercut

because I've noticed Marquesz has been dropped a few

times with that punch."

Shadowboxing

Footwork - that is the elegance with which a fighter moves

round the ring to position himslef to throw punches - is a

great fighter's main weapon. Mayweather's footwork is asecond to none. And shadowboxing is where he hones it.

Pads

The speed at which Mayweather throws punches while his trainer

holds the padded mitts is remarkable, often ducking under his

trainer's hands. "I'll do 30 minutes of padwork straight," says

Mayweather, "with no break at all."

Punch bags

"I heard straight for the heaviest bag in my gym that really pushes my

body as I hit it and then don't stop for another 20 minutes. I'm looking to

not only go into that fight looking to win, I also want to be viewed by

others as the best at my sport.

Shadow boxing: 4 min/round, 30 sec break

Spar between 7-12 rounds (depending on how he feels)

heavy bag: 20-30 min, 30 sec break

Floor, pad and bodysuit work

Hit the speed bag: 16 min, 30 sec break

Neck work with weights

pull-ups, dips, sit-ups: 100 all set

Jump rope: 20-25 min, 1 min break

Double-end bag 5-8 mile run