Hello Friends, today we will talk about, Floyd
Mayweather Workout Routine & Diet Plan.
Floyd Mayweather is a bad ass and intense
looking man who doesn’t see anyone around
him once he starts training.
He is often called by the title undefeated
because of his 48-0 score in a fight or rather
battle with Manny Pacquiao.
This fight is still recalled as the biggest
and deadliest fight in the history of boxing.
Floyd trains in the gym with 50-60 people
around him and boy that is one hell of a sight
However, even with so many people around,
he trains with extreme dedication and concentration
like it was just him in the room.
He says, “A thousand people want you to
say hi or take pictures, but I don’t come
to the gym to take pictures.
I come to the gym to bust my ass and work
hard to be the best that I can be.”
Now if you’re planning or even thinking
to train like the undefeated boxer, let me
warn you it’s a hard core tough 40 rounds
Here are the equipment’s that will be required
for the training –
3, 5 and 8 pound hand weights.
Floyd Mayweather’s Workout Routine.
Rounds 1-3: Shadow Boxing.
To begin with the routine, Floyd goes for
three rounds of shadow boxing, practicing
footwork, practicing punching, movement, stance,
speed and technique.
This is how warms up his body to help prepare
it for the exhausting workout that’s coming
You can use weights after the second round
but spend at least two rounds just practicing
Rounds 3-7: Hand Pads.
Now here, Floyd uses the help of his uncle
Floyd spends ten or fifteen minutes hitting
hand pads with Roger.
And when the Mayweather’s are at work, they
don’t count time.
Instead Floyd and Roger work in silence, hitting
hand pads and working on combinations and
Well now that Roger is getting older, Floyd
sometimes practices with some of his gym buddies.
Rounds 8-10: Body Pad.
Floyd practices this round with his co-trainer,
He works on his short jabs, right hands, his
hooks and his uppercuts spending a good 10
Round 11-14: Heavy Bag.
Floyd uses a heavy 160 pounds bag with various
combinations to practice with for about 15
He performs 4 rounds of the heavy bag workout
focusing on speed and technique.
When throwing your punches, always remember
to turn your body through the shot and turn
your hand over at the moment of impact.
Rounds 15-18: Hand Pads.
We have reached mid-way through Floyd Mayweather’s
He trains with his uncle Roger for another
15 minutes working on combinations of slips
They don’t count any numbers here as well.
Floyd stops when Roger stops.
You might want to start by counting though
so that you know how far you are going.
Rounds 19-21: Body Pad.
For this round Roger is switched with Big
Nate who comes back into the body pads.
Now Big Nate is a heavy man which we take
from the name.
If you cannot find a man as heavy as him to
assist you in the body pad round, you can
do the heavy bag workout instead.
Whipping in those body shots will really work
your core muscle group.
Rounds 22-23: Heavy Bag.
Floyd now transfers over to the Heavy bag
for some hardcore endurance work.
This is where you need to be doing ten 1-2’s
in a row and then try to do ten left right
hooks, then ten left right uppercuts.
Do this for a full round and take a breath,
then do it again for the next round.
Focus on punching and not worrying about throwing
Rounds 24-26: Hand Pads.
Floyd will train with Roger again here with
full concentration and no disturbance.
He focuses on speed now and not strength.
You need to work on them both.
Rounds 27-29: Speed bag.
Now he removes his gloves and heads over to
the speed bag for three rounds.
Floyd doesn’t get tired easily but a normal
person sure would be exhausted by this time.
Take a break but carry on.
Round 30-31: Jump Rope.
Now Floyd spends three rounds skipping and
all kinds of skipping, double jumps, crisscrossing,
everything all together.
Skip till you’re wet with sweat.
Round 32: Weighted Jump Ropes.
You have to continue skipping, but this time
with 3 to 5 pounds of weights to your ankles.
It is hard but it’s all about the discipline.
Rounds 33-35: Weighted Shadow Boxing.
Floyd alternates between 8, 5 and 3 pound
weights for his weighted shadow boxing.
He does 1-2’s, alternating shoulder press,
and hooks and uppercuts.
You can start with eight-pound weights, do
1-2’s for as long as you can, then when
you can’t do anymore, just throw hooks and
Next round, if you can’t do anymore, switch
to five pound weights, and for the third round.
If you absolutely can’t do anymore with
the fives, you can go down to three pound
Rounds 36-37: Abs.
First round consists of 50 ab roll outs and
then 200 Sit-ups.
This is to be done twice.
You will feel your body ache if you have reached
here but don’t lose your rhythm, you are
Rounds 38-39: Weighted Neck.
Attach the neck harness and do up and down
neck raises with 25 pounds attached to your
Raise 50 times, then take a break.
Do this for between 3-6 sets in total.
As a boxer, it is very important to build
Three sets of 50 pushups finally finish the
This is it, the complete 40 round Floyd Mayweather
Floyd Mayweather’s Diet Plan.
Floyd is very strict about eating organic
He loves broccoli and he loves things with
He keeps himself stocked up with protein and
Breakfast is an important meal for Floyd and
he usually has eggs, home fries, grits, bacon,
turkey sausage, turkey ham, turkey Kabasa,
Apparently, before a fight, Floyd Mayweather
eats a lot of spaghetti Bolognese.
The rest of his favourite foods include BBQ
chicken and baked chicken with rice and gravy.
He also likes to have lots of fresh juice
in a day.
Otherwise, Floyd does not have a fixed diet.
He just focuses on eating healthy and nutritious
food and to keep him well hydrated with water.
One day all he ate was bananas and all he
drank was water.
And of course, once a while in his cheat days
the boxer loves to eat Top Ramen Noodles.
It’s what he had growing up and it’s been
his favorite since childhood.
If you have some other tips, please do share
with other readers in our comments section.
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