Do you want to get a toned shredded body like the boxing superstar Floyd Mayweather? Then this is the article for you. We will be breaking down the training and diet regimen of boxing champ Floyd Mayweather. One of the all-time highest paid athletes on the planet and already a boxing legend. Love him or hate him, you cannot deny that he has one incredible physique. We want to give you the formula to get a body like Mayweather.
Before we get into it, you must understand one thing: Floyd Mayweather has been training for almost 30 years and during that time, he has built a solid foundation. This is far more than what the average person has to begin with. Mayweather is easily in the top 0.01 of people on the planet when it comes to training. This allows him to just go to fight camp for 10-12 weeks leading up to a match, like Conor McGregor, to get into fighting shape (and looking really fit). If you just did that routine, you would not get his body because you are not going into those 2 to 3 months of training camp with a solid 30 years of training.
In this article, we will be going through those 10-12 pre-fight training to give you an idea of the intensity necessary to get fight ready. Plus, we’ll tell you the extra stuff you need to do to get as close as possible to looking like the boxing champ.
Floyd Mayweather’s Pre-Fight Training Program
Floyd’s routine leading up to a major fight like the Mayweather vs McGregor fight typically consists of 5 days training per week of which two are active rest days and one true rest day.
He starts out with a 30-40 minute light cardio workout that would either be 5-6 miles of jogging or jump rope (that’s right, Floyd can afford any training on the planet, but he chooses to stick with jump rope like the Jump Rope Dudes!)
Floyd jumps rope 5 – 6 days a week because jump rope is a great way to condition your body, remove unwanted body fat and improve overall endurance.
Following his initial cardio, jogging or jump rope, he would go into a few hours of boxing training in the boxing gym that consists mostly of technical exercises. That is everything from sparring, pad work, footwork, and all that he needs to become one of the best boxers on the globe. After about 2 – 3 hours of working on his all-important boxing skills, he would typically go into a cool down consisting of 3 rounds of 3 minutes each of jump rope at 60–70 of maximum capacity.
To finish off his workout he will do some strength training and other bodyweight exercises. He focuses on his core, doing sit-ups, planks, and hanging leg lifts. He also does plenty of neck work to keep his neck strong in a fight.
Tuesday, an active recovery day, would start out a little more low key with about 30 minutes of swimming. Swimming is a great thing to do after a high impact day like the Monday. The reason for this is that swimming keeps the muscles active, but does not have any impact on the joints. If you can get to a pool and do about 30 minutes of laps that would help a ton with reaching your goal.
After the swimming, he would go back to the boxing gym for more technical boxing training, doing pad work, and working the speed bag for example. These sessions are focused on the technical aspects of his game, but it also requires a lot of energy and burns plenty of calories. This is the reason why he is continually getting more and more shredded while he is prepping for a fight.
Tuesday would then typically end with a cooldown of 3 rounds of 3 minutes each of jump rope at 60-70% of max capacity.
Wednesdays are a little lighter in high-intensity exercise but includes more strength training as well as working on technique. The day would start out with a warm-up consisting of either jogging or light jump rope. This would be followed by technical training, like shadow boxing and working on the bag for example. After which he would again do strength training to work on his explosiveness by specifically focussing on training his hips and legs. Floyd would end Wednesday with yoga or other mobility work to keep him flexible and able to do the boxer-thing without getting injured.
Thursday is also an active rest day. This means that he wouldn’t do the technical or strength training but still go out and do light cardio. This could include an hour of jogging or 5-6 rounds of jump rope at 60-70 of maximum capacity. The goal here is to keep the body moving and keep the blood flowing, but not do anything too intense.
As expected after the rest day, Floyd goes hard. Following a 6 mile run will be heavy bag work, working the pads, going into sparring and doing all that is necessary to become a world champion boxer. This will include high-intensity explosive technical boxing drills. These are all high-intensity workouts that expend masses amounts of energy and burns off a huge number of calories that creates that Mayweather physique.
After doing all this conditioning and explosive work he would then cool down again with 3 rounds of 3 minutes of jump rope to wind down this high intensity, boxing specific day.
This day is usually all about the strategy and game plan. It will include shadow boxing, as well as setting up and going through various possible scenarios for about 2-3 hours. Even though this is a boxing specific day he would still be burning a lot of calories going through the game plan and the movements practicing for the big fight.
Sunday is a true rest day with absolutely no exercise. This is the day Mayweather would use to visualize his fights and his goals. So, for you, whether you are preparing for a fight or not, this is a great practice to incorporate into your training routine. What does it look like, feel like, smell like, and taste like to reach your goal? The more real you can imagine reaching your goal, the easier it will be for you to accomplish it.
Focus On Getting Lean
Focus your energy on getting lean. This is the most important aspect of getting that type of body. Floyd Mayweather is about 5’8″ and 154 lbs when he is going into a fight. That means he is super lean and super shredded. Getting lean needs to be your main priority if you want to get a physique like his.
To get lean, you don’t necessarily need to go into the weight room and do heavy-lifting. You can maintain a routine of bodyweight training coupled with high-intensity interval training like jump rope.
You need to stay in a calorie deficit to lose body fat. So, if you do not have visible abs right now like Mayweather does, you need to start consuming fewer calories than you are expending. Use our calculator to calculate the numbers you need to hit to stay in a calorie deficit and burn away the body fat that is hiding your muscles. The second thing, besides eating fewer calories, you’d need to focus on is your macronutrients. Macros are the proteins, carbs, and fats you need to consume. If you are a guy, you need to set your protein on high when using our calculator. If you are a woman, you can just leave it as it is and use those numbers.
In addition to getting your calories and macronutrients right, you need nutrient-dense food. Athletes like Floyd Mayweather, Manny Pacquiao, and Conor Mcgregor are not filling their bodies with junk food. They eat whole foods. Whole foods are fruit, vegetable, seeds, nuts, legumes, grass-fed beef, and free-range eggs. Real food, not processed food that is high in unhealthy fats, high in sugar, and loaded with refined carbs.
The nutrition part is the most important part in building a body like Mayweather’s. Once you have the nutrition down, you’ll start seeing the results from your workout stuff. The workout stuff is the easiest part.
For the workout, you can go out and join a boxing gym, but we recommend that you start with a simple workout split that will train your entire body, coupled with HIIT, like jump rope:
5 days per week
30 minutes a day
Equal split of all sections of your body: chest, arms, legs, back, core
Incorporating High-Intensity Interval Jump Rope Training (HIIT) to help burn fat
Mondays: Push-ups and jump rope exercises
Tuesdays: High-Intensity Jump Rope Training
Wednesdays: Pull-ups and jump rope exercises
Thursdays: High-intensity interval training with the jump rope
Fridays: Leg exercises like pistol squats and air squats couple with jump rope training
Now if you already have the muscle mass then this routine above would definitely help you to get close to a boxing bod. If you have more than 10lbs of body fat to lose and need to build muscle mass, we would suggest getting into a program that is like Floyd’s pre-fight training program that will help to build the muscle mass as well as drop the body fat.
At the end of the day, it’s all about consistency. You need to eat clean and go all out on your workouts. Mayweather is known for his tireless workout ethic. He goes all out, all the time. There are no secrets or tricks. If stay consistent and committed, you’ll get a world champ boxing physique.