MUHAMMAD ALI TRAINING
The Muhammad Ali training program was key top him becoming "The Greatest".
Muhammad Ali was the dominant heavyweight fighter of the 1960s and 1970s. A fighter of exceptional speed, cunning and flair, Ali won the world heavyweight title on three separate occasions over a span of 15 years. He was born Cassius Clay, and under that name he won a gold medal at the 1960 Olympics in Rome. After claiming his first title by defeating Sonny Liston in 1964, Clay joined the Nation of Islam and changed his name to Muhammad Ali. Citing his Islamic faith, Ali refused to serve in the U.S. military during the war in Vietnam; his title was revoked and he was sentenced to five years in prison for draft evasion. (The U.S. Supreme Court reversed the conviction in 1971.) He had a long-running rivalry with fellow heavyweight Joe Frazier, whom he fought three times: Ali lost the first match in 1971, but won rematches in 1974 and 1975. Ali also defeated George Foreman in the famous 1974 "Rumble in the Jungle" held in Kinshasa, Zaire. Ali retired from boxing in 1981, but in the decades since has remained one of the world's best-known athletes.
This is what Ali did to create the most functional physique of all time- strength, power, speed, and stamina. Ali was one of the best fighters that has ever strapped on gloves only because he trained like one of the best. Ali was a hard-working guy and knew that nothing came easy. Yes, he talked a big game, but boy, did he back it up with his effort in the gym and in the ring. Maybe if you follow the routine you too can float like a butterfly and sting like a bee.
Ali started his day off with early morning runs at 5:30 AM. He would stretch beforehand and then would run 6 miles a day in army type-boots in under 40 minutes. Ali made sure he ate a wholesome breakfast- all natural foods, oranje juice, and plenty of water. After he ran, he would perform some exercises, stretching, and then go back home to get washed up. Ali then went to the gym at 12:30 PM for 3 hours until 3:30 PM. After the gym, he would get a massage rub down, then get washed up. Then he would talk with the TV people, go out and enjoy himself, and then eat dinner. Ali said in his book, "I always ate good: chicken, steaks, green beans, potatoes, vegetables, fruit, juice and water". After dinner, he would go for a walk and relax by watching TV. Ali made sure he trained 6 days a week with one off day a week where he'd relax and ease his body and mind.
The Muhammad Ali Training program consisted of:
1. Warm up:
- side to sides
- torso swivels
- jumping around on toes to limber up
(15 minutes in total)
2. Shadow boxing:
5 X 3 minutes rounds, working on footwork and speed punching (30 second break in between rounds)
3. Heavy bag:
6 X 3 minute rounds, working on combinations and stamina (30 second break in between rounds)
4. Sparring: built up sparring as camp progressed
- 15 minutes (300 in total)
- bicycle crunches
- sit ups with medicine ball
- leg raises
5. Speedball: 9 minutes (1 minute break)
20 minutes (Ali always moved around while skipping, never staying in the same spot)
7. Shadow boxing:
1 minute, walking around with light shadow boxing
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