Dominate The Competition

GGG's Complete Training Routine (24-Hour Breakdown)

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Written By: Brenton Barker
Last Updated: November 2, 2023

Gennady Golovkin, a famous boxer, is known for his intense training sessions and strict fitness routine.

He works hard to stay in shape and maintain a healthy diet.

Despite being 37 years old, he has won numerous middleweight world championships and is considered one of the world's top boxers.

Many people wonder how he does it. What's his secret?

What does his daily workout routine look like compared to Manny Pacquiao? What kind of food and supplements does he prefer?

Let's take a closer look at Gennady's life and learn more about his training camp and his tremendous punching power.

TL;DR Gennady Golovkin's Training Routine

  • 5 a.m. Out of bed.
  • 6 a.m. Straight down to the gym for stretching.
  • 7 a.m. Breakfast.
  • 8 a.m. 4 miles run (6.6kms) Tue, Thurs sprints and core.
  • 12 p.m. Lunch.
  • 3 p.m. Boxing training, strength and conditioning, and more stretching.
  • 6 p.m. Dinner
  • 8 p.m. Family timer and rest

Gennady Golovkin Boxing Workout

Gennady Golovkin's unique fighting style is a fusion of Soviet and European boxing fundamentals.

Though some may find it too inflexible, it requires rigorous training to master.

GGG prefers the traditional "old school" approach to boxing training, which proved helpful when he moved to America for training camps.

His coach, Abel Sanchez, is also an old-school trainer, but he prefers a high-pressure Mexican style of fighting.

Professional boxing fans are lucky to witness such a unique bend.

Mitt Work

Abel Sanchez is an experienced trainer who works with Gennady to help him throw powerful and accurate punches in the ring.

Together, they spend countless hours practicing specific punch combinations and techniques that Gennady can use during real matches.

Gennady is trained to throw a wide range of punches, including left hooks, uppercuts, overhand or lead straight rights, and sometimes even two left hooks in quick succession.


As a coach, it is truly impressive to observe GGG executing shadowboxing. He moves effortlessly between punches and delivers them with remarkable precision.

GGG always attempts to multitask while shadowboxing, such as moving his feet, head, or throwing punches simultaneously.

This is an excellent technique to adopt while exercising, including during sparring.

For example, you can move your feet while throwing punches or move your head after delivering punches.

GGG is an exceptional model to follow to improve your skills. Additionally,

Golovking uses light dumbbells weighing between 1 and 1.5kg during shadow boxing to enhance his shoulder muscle strength.

Heavy Bag

As an experienced coach for 25 years, I have noticed that GGG relies heavily on his training with the heavy bag.

It's where he perfects his skills and techniques without any distractions.

GGG practices with accuracy, focus, and intensity, combining artistry and strength.

What stands out most about GGG's training style is how he uses his footwork and adjusts his tempo from light to powerful punches.

He knows that it's not always about throwing powerful punches but rather about strategically deploying them.

As I observe his training, I see him experimenting with different combinations and utilizing his jab.

It's clear that he is not just a power puncher but also a versatile and skilled boxer who understands how to use his strengths to his advantage.


Gennady practices sparring sessions during his training camps to improve his skills.

He uses this time to practice his powerful punches and combinations while working on his defense against his sparring partners.

However, finding good sparring partners has been a challenge for his coach, Abel Sanchez, as Gennady's punches are so strong that many partners have to wear protective body suits during the practice.

Without these suits, they could potentially get hurt.

GGG Strength and Conditioning

It is important to stretch properly before starting any workout routine, and nobody knows this better than Golovkin.

I highly recommend doing dynamic stretches for 10 to 15 minutes to prepare the body for exercise.

GGG emphasizes strengthening his upper body, arms, chest, and shoulders by doing 2 to 3 sets of each exercise that includes 8 to 10 reps. 

GGG has a specific workout routine for each day. On Mondays, he does a series of exercises such as:

  • Side Pullover, 
  • Banded Push-ups
  • Plate press out
  • One-armed medicine ball push-up
  • Incline chest press

On Tuesdays, GGG focuses on his lower body strength.

He works on his core and legs by performing 3 to 4 sets of each exercise that includes 8 to 12 reps. Some exercises he performs are:

  • Dumbbell stiff leg deadlift
  • Dumbbell walking lunges
  • Cutsie jump
  • Box and jump squat
  • Glute bridges

By following a well-rounded workout routine and taking the necessary precautions, GGG ensures he maintains his physical fitness in the long run.

Gennady Golovkin Aerobic Training

As a professional coach, I can tell you that cardio exercises are a great way to keep your heart healthy and burn calories.

These exercises involve rhythmic movements that increase your heart rate and help you reach a specific target zone where you burn the most calories and fat.

99% of all boxers and those who compete in martial arts who want to lose weight and improve their fitness choose cardio training.

GGG Performs:  

  • High-intensity skipping or "jump rope"
  • Reverse lunges
  • Supermans
  • Star jumps or "jumping jacks" 
  • Mountain Climbers
  • High knee on the spot running
  • Burpees
  • Wall squats
  • Calf raises

GGG has dedicated Thursdays and Fridays to cardio training.

On Thursdays, he does High-Intensity Interval Training (HIIT), which involves short bursts of intense exercise followed by rest or low-intensity activity.

HIIT is great for improving your heart health, burning fat, and building muscle strength.


Plyometrics is an exercise that helps athletes build their strength using speed and force.

It's an excellent way to improve your physical performance and ability to do different activities without getting tired too quickly.

He also does rotational throws, punch throws, close-to-wide grip push-ups, medicine ball crossover push-ups, and lateral line hops.

Along with this, it's believed that GGG often performs neck strengthening exercises.

Examples of GGG’s Plyometric Workout:

  • Frog jumps
  • Rotational throws
  • Medicine ball crossover
  • Wide grip push-ups
  • Squat jumps, and
  • Punch throws

Golovkin does plyometrics on Wednesdays.

He does different exercises, like clapping push-ups, frog jumps, and squat jumps, for 10-12 reps each.

GGG Core Training Workout

As a professional boxer, Gennady understands the importance of developing a strong core and building punching power.

To achieve this, he is fully aware that heavy core work is essential.

As part of his training regimen, Gennady dedicates his Saturdays to performing a specific core workout routine.

GGG Core Exercises:

  • Kettlebell and dumbbell swing
  • Stiff legged deadlifts
  • Three-way seated knee tucks
  • Alternate dumbbell curl
  • Squat thrusts and jumps
  • One arm row and jumps
  • High-intensity mountain climbers

This workout routine involves a series of challenging exercises that target all the major muscle groups in his core, including his abs, obliques, and lower back.

Through consistent training and dedication, GGG has developed a powerful punch, making him a formidable opponent.

Gennady Golovkin Diet

Do you love eating Mexican food? GGG does.

That said, Gennady Golovkin pays great attention to his real-life diet plan, which comprises a mix of vegan and non-vegetarian food items.

Being an elite athlete, he follows a well-balanced diet that includes an adequate amount of carbohydrates, proteins, and fibers to maintain his muscular physique.

However, he also consumes a variety of traditional Kazakhstani vegan dishes to keep his diet in check. 

Apart from this, Gennady is very particular about staying hydrated throughout the day and drinking a ton of water.

He avoids sugary and alcoholic drinks, as well as dairy products, to maintain his fitness levels.

His diet also includes occasional non-vegetarian food items, which he balances with his vegan dishes.

By following these dietary routines, Gennady ensures he stays fit and healthy to continue his successful boxing career.

Here is what GGG eats in a day.


Every morning, Gennady starts his day with a hearty breakfast to fuel him for the training ahead.

He begins by hydrating himself with plenty of water. For his main course, he typically enjoys a mix of:

  • Grain porridge
  • Oatmeal
  • Pancakes and
  • Eggs for protein

To add some flavor and nutrition, he also includes a serving of fresh blueberries.

Finally, GGG tops off his breakfast with a delicious strawberry smoothie, ensuring he gets a good dose of vitamins and antioxidants.


Gennady has a specific preference for his lunchtime meals.

He enjoys indulging in traditional Kazakh rice dishes, such as Palau and Pilaf.

These rice dishes are known for their rich flavors and are often accompanied by braised meat and sweet potatoes, which Gennady also enjoys.

Additionally, he likes to eat a healthy serving of Turnip salad, which is commonly referred to as Shalgam in many regions of the world.

This well-rounded meal satisfies Gennady's taste buds and ensures he gets the necessary nutrients to power through the rest of the day.

  • Pilaf
  • Palau
  • Sweet potatoes
  • Turnip Salad
  • Braised meat


GGG loves stuffed dumplings and fried flatbread as his go-to snacks.

Geannady savors the delicious taste of his home country snacks and enjoys the satisfying texture of the crispy fried exterior coupled with the soft filling.


When it comes to dinner, GGG has quite an eclectic taste.

He enjoys a variety of dishes such as boiled meat cooked to perfection, juicy steak seasoned with flavorful herbs and spices, a colorful assortment of mixed vegetables, soft and fluffy disc-shaped flatbread, mouth-watering fish dishes, creamy pasta, and delicious noodles cooked in various sauces.

  • Broiled meat
  • Steak
  • Mixed Vegetables
  • Flatbread
  • Creamy pasta
  • Noodles


Gennady prefers to drink fresh juices and smoothies made from whole foods after working out instead of using supplements or protein powders.

This balanced diet plan helps him maintain his ripped and muscular body.

By avoiding supplements, he can keep his body healthy and strong.

His secret is simple: he believes in consuming natural foods and drinks, which gives him the energy he needs to become a champion in the ring.

Expert Analysis; GGG’s Top 5 Skills

1. Hard Work

Golovkin is a committed boxer who takes his training very seriously.

He dedicates a significant amount of time to the gym, which requires him to sacrifice spending time with his loved ones.

However, he believes that the hard work pays off.

Sanchez, his former coach, used to be very demanding, but Golovkin never complained.

The fighter trusted his coach and followed every instruction. This bond of trust between athlete and coach is crucial for success.

Unfortunately, Golovkin and Sanchez eventually parted ways, and now Golovkin is working with another coach named Johnathon Banks, who has also trained other accomplished boxers.

2. Diet

Gennady Golovkin, like other elite boxers, carefully watches his diet during training.

He consumes a lot of protein and carbohydrates, such as steak, potatoes, and Mexican food. Despite his height, he easily makes the middleweight limit and can eat as much as he wants.

Before a fight, he only needs to lose a few pounds of water to make the weight.

Even if his opponents are bigger, GGG handles them with ease.

3. Early Bird

Golovkin's intense training routine, built by his long-time trainer Abel Sanchez, has stayed with him despite Sanchez's departure.

He trains hard all day to get in top shape for his fights, with a 6 a.m. 90-minute run at Big Bear and power-building exercises in the gym in the afternoon.

The exercises help him develop the strength and power to deliver the knockout punches he's famous for.

4. Power

Golovkin is a renowned boxer with a knockout punch.

He has won 35 out of 40 fights with his strength and power. He doesn't use weights but exercises with his body weight and resistance bands.

His coach has him do special exercises on Tuesdays and Thursdays to develop fast-twitch muscle fibers for speed and lean muscles.

Golovkin's leaner body helps him maintain speed and agility during the fight.

5. Avoid Overtraining

At exclusive boxing training camps, sparring is approached in two ways: some trainers put fighters through frequent, grueling sessions to prepare for high-level fights, while others only spar enough to maintain skills.

Golovkin is in the latter group.

His trainer Sanchez prefers to leave the damage for actual fights, so Golovkin only sparred nine days during his training camp, rotating through 3-4 partners to simulate his next opponent's style.

The Bottom Line

Gennady has an impressive and strong physique, which is a result of his consistent workout routine and healthy eating habits.

If you look up to him as a fitness inspiration, you might want to consider doing the exercises mentioned above to achieve similar results.

The team at Elite Striking highly recommends following in GGG's footsteps and working hard every day to reach your own fitness goals.

Frequently Asked Questions

Does GGG hold any belts?

GGG has won many world championships in middleweight boxing and has been a unified champion twice.

GGG has held different titles, such as WBA (Super), WBC, and IBF  at different times between 2014 and 2023. In 2022, GGG competed for the undisputed super middleweight championship.

What made GGG so good?

Golovkin is a great boxer known for his impressive ability to move quickly and gracefully around the ring.

GGG has a unique way of dodging punches and attacking from unexpected angles that often surprises his opponents.

Golovkin's footwork is a key factor in his success, allowing him to stay light on his feet and quickly respond to his opponent's moves.

He's a great example of how having good footwork can make a difference in boxing.

How powerful is GGG?

GGG has won 39 matches and lost only once.

He is known for his impressive knockout percentage of 90%, meaning that his punches are so powerful that they can knock his opponents out.

GGG's secret to throwing powerful punches is the "effective mass" technique, which allows him to stiffen up and increase the impact of his punches. He also knows how to throw his most brutal punches at mid-range, thanks to the "length-force" relationship.

How much did GGG get paid?

Boxer Gennady Golovkin joined the streaming service DAZN in 2019 in a contract valued at over $100 million for six fights.

He has fought in 41 matches so far, with only two setbacks - a draw against Canelo Alvarez in 2017 and a close loss to Alvarez in their 2018 rematch.

Want to learn more?

Check out our comprehensive training guides on these other world champion boxers.

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