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Mike Tyson's Legendary Training Workout and Regimen

Mike Tyson's Legendary Training Workout and Regimen

Mike Tyson, often referred to as "Iron Mike", is a name that resonates with boxing enthusiasts and casual fans alike. Known for his ferocious and intimidating style inside the ring, Tyson's success was built on a foundation of rigorous training and unparalleled discipline.


In this article, we'll delve deep into the training regimen that made Mike Tyson one of the most feared boxers of all time.

1. Early Morning Roadwork

Tyson's day would start at 04:00 am with a 3-5 mile jog. This early morning roadwork was crucial for building his stamina and cardiovascular endurance. Running at this hour also instilled a mental toughness in Tyson that would later reek havoc on his opponents.


Mike Tyson Running Routine (aka Roadwork)

2. Calisthenics

After a brief rest post his morning run, Tyson would engage in a series of calisthenics. This included:

  • Push-ups: 200 repetitions
  • Sit-ups: 500 repetitions
  • Dips: 50 repetitions
  • Shrugs with a 65-pound barbell: 10 sets of 10
  • Neck bridges: 10 minutes


These exercises were crucial for building Tyson's explosive strength and muscular endurance.

3. Sparring

Sparring is where a boxer puts theory into practice. Tyson would spar 10-12 rounds, three days a week. This not only helped him hone his skills but also conditioned his body to take and deliver punches.

4. Bag Work

Tyson would spend numerous rounds hitting the heavy bag, speed bag, and double-end bag. This was essential for developing punching power, speed, and accuracy.

  • Heavy bag: 10 rounds
  • Speed bag: 10 rounds
  • Double-end bag: 10 rounds


Mike Tyson Doing Bag Work with Trainer Cus D’Amato


Mike Tyson is pictured above punishing the bag with trainer Cus D'Amato.

5. Focus Mitts

Training with focus mitts allowed Tyson to work on his combinations, defense, and footwork. His trainer, Cus D’Amato, would often hold the mitts, guiding Tyson through various drills and combinations.

6. Defensive Drills

Tyson's peek-a-boo style of boxing, characterized by high hands and a lot of head movement, was a result of countless hours spent on defensive drills. These drills included slipping punches, bobbing, weaving, and counter-punching.


Mike Tyson Demonstrating Peek-a-boo Style

7. Strength and Conditioning

Apart from his regular boxing workouts, Tyson also engaged in weight training to build strength. His routine included:


  • Bench press
  • Squats
  • Deadlifts
  • Bicep curls
  • Tricep extensions

8. Recovery

Recovery was an integral part of Tyson's regimen. He would often soak in an ice bath post-training to reduce muscle soreness and inflammation. Additionally, he ensured he got adequate sleep and followed a nutritious diet to fuel his body for the grueling workouts.


Mike Tyson's training regimen was a testament to his dedication, discipline, and desire to be the best. It wasn't just about physical strength, but also mental fortitude. For those looking to emulate Tyson's work ethic, remember that consistency is key. While we may not all become world champions, we can certainly adopt the principles of discipline, hard work, and dedication that Tyson exemplified throughout his career.


Mike Tyson Knocking Down Opponent


Use the POWA Boxing Sensors to track and maintain a comprehensive library of your boxing workouts. Use it to see if you can consistently log the same rounds as the legendary iron Mike Tyson, one of the greatest boxers of the 20th century.