Muhammad Ali Training Regimen

[evndrbsn]

What was Ali's training regimen? I'm curious what a typical week of training camp was like for Ali. How long he hit the heavy bag, speed bag, how often and how long he sparred, how far he ran, etc. Plus if there was any other interesting training exercises he took part in.

Feel free to chip in other great past champion's training regimens if you know it and would like to share.

[wolverine1]

I have a Life magazine that shows a young Ali/Clay doing some training in a swimming pool - punching, leg-work. He said he did it to increase his strength by working through resistance.

[The Great John L]

I have a Life magazine that shows a young Ali/Clay doing some training in a swimming pool - punching, leg-work. He said he did it to increase his strength by working through resistance.

Yeah I read that article. As I recall, it was from the early or mid 60's. I think later in his career he used to chop wood in addition to the more traditional training exercises. Or at least he did it for the cameras.

[silkov]

What was Ali's training regimen? I'm curious what a typical week of training camp was like for Ali. How long he hit the heavy bag, speed bag, how often and how long he sparred, how far he ran, etc. Plus if there was any other interesting training exercises he took part in.

Feel free to chip in other great past champion's training regimens if you know it and would like to share.

When he was young Ali would run backwards... this was a training habit he took from Gene Tunney.

[wolverine1]

I have a Life magazine that shows a young Ali/Clay doing some training in a swimming pool - punching, leg-work. He said he did it to increase his strength by working through resistance.

Yeah I read that article. As I recall, it was from the early or mid 60's. I think later in his career he used to chop wood in addition to the more traditional training exercises. Or at least he did it for the cameras.

I think muscle gained through work lasts longer than muscle gained lifting weights. What do you think, JL?

[evndrbsn]

I have a Life magazine that shows a young Ali/Clay doing some training in a swimming pool - punching, leg-work. He said he did it to increase his strength by working through resistance.

Is that the one where he is shadowboxing underwater? If so, Ali said he was just doing that to play around with the photographers, although I think it would be great resistance training.

[wolverine1]

I have a Life magazine that shows a young Ali/Clay doing some training in a swimming pool - punching, leg-work. He said he did it to increase his strength by working through resistance.

Is that the one where he is shadowboxing underwater? If so, Ali said he was just doing that to play around with the photographers, although I think it would be great resistance training.

Yeah, that's the one. I didn't know he was just goofing with the photogs.
Alot of runners now use water training to save their knees - they run on treadmills that are placed in water - greater resistance - less impact.

[evndrbsn]

Yeah, that's the one. I didn't know he was just goofing with the photogs.
Alot of runners now use water training to save their knees - they run on treadmills that are placed in water - greater resistance - less impact.

I had not heard of that. Treadmills in water? Sounds like it would be a better workout, but in water? Strange things are happening these days, thats for sure.

[wolverine1]

Yeah, that's the one. I didn't know he was just goofing with the photogs.
Alot of runners now use water training to save their knees - they run on treadmills that are placed in water - greater resistance - less impact.

I had not heard of that. Treadmills in water? Sounds like it would be a better workout, but in water? Strange things are happening these days, thats for sure.

Yeah, I was talking to a soccer coach who has a son that trains with Alberto Salazar. They'll put a treadmill in a swimming pool and have the runners log miles on it as well as regular road work.
It's really amazing how far distance running has come from the Bill Rodgers days.
I know we're getting off track, but I wonder if pool work would work for a boxer's leg and foot speed.

[The Great John L]

I have a Life magazine that shows a young Ali/Clay doing some training in a swimming pool - punching, leg-work. He said he did it to increase his strength by working through resistance.

Yeah I read that article. As I recall, it was from the early or mid 60's. I think later in his career he used to chop wood in addition to the more traditional training exercises. Or at least he did it for the cameras.

I think muscle gained through work lasts longer than muscle gained lifting weights. What do you think, JL?

I'm not sure if that's true, but one thing I find interesting is that there are so many people who workout at the gym (myself included) to keep in shape, but 50 years ago and earlier, most men worked at very physical jobs and probably had much better stamina than all but the most hardy workout enthusiasts around. Think of the autoworkers, or tire builders, most of whom were lifting and moving heavy items for 8-12 hrs/day. My own father was a letter carrier, which may not sound difficult, but the bag usually weighed about 50-60 lbs (I think) when he started the route and while he did empty it, he also had to add to the load by emptying the PO boxes on the corners of his route. And then he worked a second job at a beer distributor loading and unloading cases and kegs without the use of forklifts. So 6-8 hrs/day walking miles with weight on his back and then lifting and carrying cases and kegs of brew anor=ther 4 hrs/day. While he didn't run, I'm sure he had better practical stamina than most people who workout at the gym.

[wolverine1]

Yes, JL, while the weightlifters have more mass and definition than do people who put on muscle by working, you're probably right about the stamina.
My Dad was a logger when he was younger, and although only 5'-9", he weighed 175 and was solidly built. He still retained some of the build even into his late 60s when he died.
That's why I asked about the weightlifting vs work. Possibly genetics have some to do withit also.
Look at Jack LaLane - that guy was still in very good shape when he died.

[silkov]

Many of the 'oldtimers' such as Greb, Dillon, Dempsey etc had as impressive builds as fighters of today who take all these 'suppliments' but were much fitter and didn't tire after four or five rounds like many of todays fighters.

[evndrbsn]

Many of the 'oldtimers' such as Greb, Dillon, Dempsey etc had as impressive builds as fighters of today who take all these 'suppliments' but were much fitter and didn't tire after four or five rounds like many of todays fighters.

How did they do it? Anything special or unique?

[silkov]

Many of the 'oldtimers' such as Greb, Dillon, Dempsey etc had as impressive builds as fighters of today who take all these 'suppliments' but were much fitter and didn't tire after four or five rounds like many of todays fighters.

How did they do it? Anything special or unique?

Lots of hard work basically!. Serously though, these guys would to the most basic exercises such as pressups, hitting the bag, chopping wood, sparring etc... and this is more than enough to build up the body both muscle wise but also more importantly stamina wise too. Many fighters today take so many suppliments which builds the body up, but if anything it hinders stamina.

[Controversial]

I have a Life magazine that shows a young Ali/Clay doing some training in a swimming pool - punching, leg-work. He said he did it to increase his strength by working through resistance.

That was a stunt by Ali to get into Life Magazine. I saw a documentary about Ali where this was talked about. It was so he could get his face seen in the press and the only way was to come up with this scam to dupe the photographer.

Marciano used to punch under water in his training routines.

[Seamus]

An exercise that's excellent for punching stamina is to walk into your heavy bag and push it up on a 45 degree angle, then with very short low punches you attempt to hold it in that position as long as possible. It's very difficult at first.

[SteveO]

Ali used to run and train wearing 'weighted' boots, then come fight time he felt so much lighter on his feet.

[sockdolager]

Many of the 'oldtimers' such as Greb, Dillon, Dempsey etc had as impressive builds as fighters of today who take all these 'suppliments' but were much fitter and didn't tire after four or five rounds like many of todays fighters.

How did they do it? Anything special or unique?

Lots of hard work basically!. Serously though, these guys would to the most basic exercises such as pressups, hitting the bag, chopping wood, sparring etc... and this is more than enough to build up the body both muscle wise but also more importantly stamina wise too. Many fighters today take so many suppliments which builds the body up, but if anything it hinders stamina.

Didnt Russle Crowe have an "oldtimers" based workout before filming Cinderella man? Im pretty sure that Ron Howard had him work out in different methods to achieve a more believable 1930s body.

[Seamus]

The problem with running in weighted boots and combat boots in sand, etc, is that while it does strengthen your legs, it doesn't help your breathing capacity that much. It conditions you to fight at a varied pace only. For instance, if you run 3 miles in leg weights or combat boots every day for a few weeks, and then run the same distance in running shoes, your legs will feel so light that you'll take off like a bat out out of hell. After about a quarter mile though, it'll suddenly feel like you can't breathe, and then you'll have to cut way back down to a slow jog.

Michael Spinks had an excellent regimen that conditioned him to fight at a gruelling pace for 15 rounds. He ran intervals (in running shoes) with like a 2 mile warmup, followed by going all out for distances of 200-400-800 yards with jogging rest and recovery periods between the faster runs.