After hearing that ex-heavyweight champion boxer and legend of the sport Mike Tyson was coming back into the ring for what may be his last time at the age of 57 years old, I was in complete shock. From the little videos we’ve seen of him training, he looks to be keeping fit and in really good fighting shape. But after seeing these videos, it reminded me of what Mike’s training routine was like when he was in his prime, and let me tell you, it is not for the faint-hearted.
With a bout record of 50-6-1, it is no secret that Mike Tyson was arguably one of the greatest to ever step into the boxing ring. Tyson was a force of nature and an embodiment of sheer physical power. Beyond the spotlight of championship belts and the roar of the crowd, Tyson’s daily bodyweight training routine has become the stuff of legends — a grueling regimen that forged not just muscles but an indomitable spirit.
“I WENT INTO THE DRESSING ROOM; THEY COULDN’T EVEN GET HIM TO COME OUT, HE WAS SO SCARED (MICHAEL SPINKS). HE WAS A NERVOUS WRECK, REALLY FREAKING OUT.”
Excerpt from “One Punch from the Promise Land” on Michael Spinks not wanting to face Mike Tyson
From the relentless cadence of a thousand squats to the rhythmic symmetry of shrugs sculpting the traps, follow along as we unravel the layers of a workout routine that has inspired awe and admiration.
Many might think that Tyson’s ferocious size was achieved through heavy strength training, but this couldn’t be further from the truth, as he did not touch any weights at all until later in his Hall of Fame career. Instead, Tyson achieved his physique through a strict calisthenics program that he followed six times per week.
The program was split across 10 sets throughout his day. All up, he would do 2,000 air squats, 2,500 sit-ups, 500 push-ups, 500 dips, 500 shrugs and 500 neck curls.
This bodyweight workout would target the main muscles groups that he needed to increase his overall strength and power which in turn, gave him the knockout power that every boxer dreams of.
10 ROUNDS:
- 200 Air Squats (2,000 Daily)
- 250 Sit-ups (2,500 Daily)
- 50 Push-ups (500 Daily)
- 50 Dips (500 Daily)
- 50 Shrugs (500 Daily)
Why Mike Did This Type of Training
This decision was made by his heavily respected and well-renowned boxing coach Constantine ‘Cus’ D’Amato. It has been documented that Cus repeatedly told Mike throughout his career that weightlifting slows you down and that he needed more speed, as he believed that ‘speed kills.’ These were the types of training drills that allowed Mike to cultivate a distinct fighting style that no one has been able to replicate at his size and stature.
As most of us know, Tyson went on to have a very successful career as one of, if not the fastest, heavyweight boxers to ever step into the ring. I also believe he would be the first to say that workouts like these were the backbone of his undeniable strength and power.
Final Note – Will You Be Doing This Workout?
Mike Tysons legacy extends beyond the boxing ring; it’s a testament to the extraordinary heights one can reach through unwavering discipline, commitment, and a relentless pursuit of greatness.
If you decide to take on the challenge of Mike Tyson’s daily workout, I’d love to hear about your journey! Feel free to message me on Instagram (@f1tnessly) and share your experiences. Here’s to conquering new heights together!
