Dominate The Competition

Errol Spence Jr's Fundamental Training Routine

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Written By: Brenton Barker
Last Updated: March 2, 2024

Errol Spence Jr. is a highly skilled professional boxer from the United States. He competes in the welterweight division and is well-known in boxing for his exceptional technical abilities, speed, and power in the ring.

Before his professional career, Spence had a successful amateur career, and since turning professional in 2012, he has maintained an undefeated record. He has achieved multiple world titles, including the IBF welterweight title, and has defeated some of the top contenders in his division.

Spence's success can be partly attributed to his disciplined lifestyle, which strictly focuses on nutrition and training.

TL;DR: Errol Spence Jr. Training Routine Breakdown

  • Monday - Sprints, boxing training, gym work, and cardio.
  • Tuesday - Sprints, boxing training, gym work, and cardio.
  • Wednesday - Lighter workouts based on his body feedback
  • Thursday - Boxing training, strength, and conditioning.
  • Friday - Cardio, sparring, shadowboxing, squats, deadlifts and brunch presses
  • Saturday - Active recovery
  • Sunday - Family time with his wife and daughters.

Errol Spence Jr. Workout

Errol is a fitness fanatic who follows a strict training routine on Monday mornings. His training session usually starts with:

  • A round of sprinting
  • Followed by an intense boxing workout and
  • Strength and conditioning.

Later in the day, Errol engages in a five - or six-mile jog to further enhance his endurance and keep his body in good shape.

When it comes to Wednesdays or Thursdays, Errol's routine is based on his body's feedback. He pays close attention to his body's signals and modifies his routine accordingly to ensure optimal results and maximum gains.

If Errol feels well-recovered from the previous day's workout, he prioritizes strength and conditioning exercises in the morning. This allows him to focus on building his muscle strength and endurance.

He typically performs compound exercises such as:

  • Squats
  • Deadlifts, and
  • Bench presses that target multiple muscle groups.

Errol also uses resistance bands and other equipment to enhance his workout and ensure that he challenges his muscles in different ways.

On days when Errol's body is not yet fully recovered, he prioritizes rest and recovery. He may do light stretching or yoga to keep his body active and help it recover faster. Errol understands the importance of rest and recovery in building muscle and improving overall fitness, so he listens to his body and adjusts his training accordingly.

Spence hits the gym for a light jogging session to complement the day's training. This helps him stay active and energized throughout the day while burning extra calories. Errol enjoys running outdoors when the weather permits, allowing him to connect with nature and breathe in fresh air.

Errol Spence Jr. Diet Plan

Errol Spence Jr. maintains a consistent dietary routine on the day of his fights to ensure peak performance. He typically starts his day with a nourishing breakfast consisting of egg whites, an egg white omelette, and avocado.

As the fight approaches, he incorporates foods like:

  • Fatty fish like salmon
  • Broccoli and other dark leafy greens and carbs like
  • Bananas

Hydration is also a top priority, with Spence consuming plenty of Pedialyte and water to stay adequately hydrated for the bout.

Recently, Errol emphasized more dedication to his diet during physical rehabilitation and quarantine due to COVID-19. In an interview on Showtime's All The Smoke podcast, he said he refrains from snacking and maintains a strict regimen. His refrigerator, he revealed, is stocked only with water and organic foods.

In his new meal plan, Spence has adjusted his eating habits to optimize his performance further.

  • Mornings: Consists of egg whites, avocados, and spinach for a nutritious start to the day.
  • Lunches: Typically feature spinach or a salad, often with egg whites but without the yolk to minimize fat intake.
  • Dinners: Are centered around lean proteins like chicken breasts paired with wholesome options such as brown rice, all cooked through steaming instead of frying to maintain nutritional value.

This disciplined approach underscores Spence's dedication to his craft and recognition of proper nutrition's importance in his boxing journey.

The Bottom Line

Errol's training routine is a testament to his dedication and hard work. He follows a holistic approach to fitness that emphasizes the importance of rest, recovery, and listening to his body's signals. Errol's routine is well-balanced and designed to help him achieve his boxing goals while keeping his body healthy and injury-free.

Frequently Asked Question

What does Errol Spence Jr eat?

Errol says, "When I start my day, I usually have oatmeal or eggs with avocado and spinach. If I'm in the mood for something different, I'll have a peanut butter and jelly sandwich with almond milk. Then I hit the gym to work out, and when I'm back, I have a salad made of spinach and kale with some yummy organic Italian dressing."

How much does Errol Spence Jr make per fight?

As of January 2023, his record is 28 wins and one loss. Alongside garnering $5 million from Pay-Per-View (PPV) views, he earned a purse of $3 million for the match. Notably, Shawn Porter faced defeat against Errol on September 19, 2019, receiving a purse of $2 million, with additional PPV bonuses ranging between $3 to $4 million.

How long is Errol Spence’s arm reach?

Errol Spence, a well-known professional boxer, has an incredible arm reach of 72 inches or 183 centimeters, which is quite impressive and gives him a significant advantage over his opponents in the ring.

What is Errol Spence good at?

As of May 2022, Spence ranks:

  • 3rd best pound-for-pound boxer by ESPN
  • 4th by The Ring, BWAA, and TBRB
  • 5th by BoxRec
  • 2nd best Welterweight by The Ring, TBRB, and ESPN
  • 2nd by BoxRec

Check out the training routines of other world champions below

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