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Floyd Mayweather's Legendary Training Workout and Regimen

Floyd Mayweather's Legendary Training Workout and Regimen

Floyd Mayweather is a boxing legend, famous for his unbeaten record. His secret? A special workout routine. In this article, we'll delve deep into the training regimen that made Floyd "Money" Mayweather one of the best, if not, the best boxer of all time.

Mayweather’s Workout Beliefs

Mayweather believes in "Hard work, [and] dedication." A mantra that he has been preaching his whole career. This means regular training, staying disciplined, and dedicated to his craft and getting 1% better everyday. His success not only comes from both his body being strong but his mind as well. 

Mayweather’s Everyday Workout Plan

Let’s break down what Mayweather does every day:

  1. Morning Cardio: Mayweather starts at around 3AM in the morning with a 5-6 mile run to start the day. This is not just a jog; it's a serious run to build stamina. These early morning boxing training runs through the streets of Las Vegas have become legendary and common. 

  2. Boxing Drills: After running, he spends hours in the boxing training gym. Here’s what he does:

    • Heavy Bag: Mayweather often does prolonged rounds on the heavy bag, sometimes going for as long as 20 minutes without a break. This helps the champ build his punch power and boxing endurance.
    • Pad Work: Mayweather works with his father and coach Roger Mayweather who holds pads. He punches the pads in different combos, which helps with speed, accuracy and fight instinct / muscle memory. After 20+ years in the boxing world there isn't a combination this legendary fighter has not thrown or seen. 
    • Sparring: All his training gets put to the test in his sparring bouts. The strategies for upcoming boxing fights are tested during these sessions. For example, if he's facing a southpaw, he'll spar with left-handed boxers, to simulate as close an opponent as possible.  At times these sparring rounds go on without a timer until one fighter does the unspeakable, quit. 
    • Shadow Boxing: Shadow boxing is an incredibly effective workout and helps instill muscle memory for boxing combinations and footwork. Floyd often adds light dumbbells to a shadow boxing session to increase the intensity and build upper-body strength and tone. This is where Mayweather perfects his boxing combos at a low cost to his body. He throws punches at the air while visualizing the upcoming fight.

  1. Strength Training: To build strength, Mayweather incorporates bodyweight exercises like push-ups, pull-ups, and sit-ups into his routine. He also engages in circuit training and uses boxing weights for resistance training.

  2. Core Workouts: A strong core is essential for boxing champions, and Mayweather dedicates a significant part of his training to abdominal exercises. This includes a variety of crunches, leg raises, and planks--including the Mayweather sit-up. The Mayweather Sit Up consists of a full range sit up, followed by completely standing up onto both feet and incorporating a jab cross. This move is effective and a Floyd favorite for several different reasons. For one, the full range of motion from lying on your back to standing on your feet targets your complete core, rather than a partial section of your abdomen. The jab cross at the top of the movement is important because it builds muscle memory for your fundamental punches.

  3. Flexibility and Rest: Stretching is a big part of his routine to keep muscles flexible. He also uses massages and ice baths to help his body recover. Without a healthy body there is no winning boxing.

Nutrition: Fuel for Performance

Diet plays a critical role in Mayweather's training regimen. He focuses on a balanced diet rich in protein, carbohydrates, and healthy fats to fuel his intense workouts. Hydration is also a key component of his nutritional plan, ensuring he stays well-hydrated throughout his training.


Floyd Mayweather’s training is all about hard work and discipline. By taking parts of his routine, you can improve your fitness too. Remember, as Mayweather shows, it's not just about the physical challenge, but also about the mental fortitude to keep pushing forward.

Over his 50 professional fights, amateur career and boxing in the Olympics, Floyd has come up against countless fighters who were more naturally talented and athletic than him. But at the end of the day, it was his hard work outside of the ring, plus his unparalleled boxing IQ inside the ring that prevailed. Every single time.

Below is a sample workout regiment inspired by showtime champion Floyd Mayweather. Use the POWA Boxing Sensors to track and maintain a comprehensive library of your boxing workouts and let us know how you did on Instagram @powaboxing

Phase Activity Details
Warm-up Jump Rope 10-15 minutes for footwork and cardio.
Dynamic Stretching 5-10 minutes (leg swings, arm circles, torso twists).
Cardiovascular & Endurance Running 3-5 miles at a steady pace.
High-Intensity Interval Training Short, high-intensity exercises (sprints, shadowboxing) with brief rest periods.
Strength & Conditioning Bodyweight Exercises Push-ups, pull-ups, sit-ups.
Circuit Training Series of strength exercises with minimal rest (squats, lunges, burpees).
Core Workouts Planks, Russian twists, medicine ball exercises.
Boxing Techniques & Sparring Shadow Boxing 3-5 rounds, focusing on footwork and technique.
Heavy Bag Work 3-5 rounds, practicing combinations and power.
Speed Bag Improving hand speed and coordination.
Sparring Light sparring sessions, if possible.
Cool Down & Recovery Stretching 10-15 minutes of static stretching.
Foam Rolling For muscle recovery and injury prevention.
Additional Tips Hydration Drink plenty of water.
Diet Balanced diet rich in protein, carbs, and healthy fats.
Rest Ensure adequate rest and sleep.