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Prime Mike Tyson's 24-Hour Training Routine (Breakdown)

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Written By: Brenton Barker
Last Updated: September 27, 2023

Now is an excellent time to review Mike Tyson's workout routine and diet as he has returned to the boxing ring unexpectedly. He likes to surprise people, so this news may not be too surprising.

Many are wondering if he will use the same intense fitness routine he did in the past.

He consumed 3,000-4,000 calories daily and did cardio, calisthenics, stretches, and boxing exercises.

His former trainer, Cus D'Amato, supervised his workout and diet and emphasized eating healthy foods.

Tyson trained for up to 60 hours weekly before fights and took Sundays off. He mostly ate lean meats, vegetables, fruits, and other healthy foods but sometimes had cheat meals.

Did Mike Tyson lift weights? Let's find out in the breakdown below for more information on Mike Tyson's training routine and diet.

Key Takeaways

  • Mike Tyson used a type of exercise called calisthenics to train. This involved stretching and doing exercises using only his body weight, like squats, push-ups, and sit-ups.
  • Tyson's mental strength was crucial for his success. He managed his emotions, overcame obstacles, and used visualization and meditation to improve his abilities in the boxing ring.
  • “Iron Mike” obsessively studied his opponents' strengths and weaknesses to create winning strategies.
  • Tyson was dedicated and would wake up every morning at 4 a.m. to run between 3-5 miles or 5-7km. 
  • Mike had a big dinner of steak and pasta, which had over 1,300 calories. The high-calorie count helped his muscles recover and prepared him for his next session.

TL;DR Mike Tyson Daily Training Routine

  • 4 am: 3 - 5 miles or 5 - 7km run
  • 6 am:  Short nap
  • 10 am: Breakfast, including oatmeal, orange juice, fruits and vitamins
  • 12 pm: Sparring and 10 sets of calisthenics (push-ups, sit-ups, squats)
  • 2 pm: Lunch consisting of chicken and rice
  • 3 pm: Sparring, heavy bag, slip bag, skipping, willie bag, and more calisthenics
  • 5 pm: Shadow boxing
  • 7 pm: Dinner, including steak and pasta
  • 8 pm: 30 - 60 minutes on the stationary bike
  • 9 p.m.: Video reviews and meditation

Who Is Mike Tyson?

Mike Tyson was an outstanding boxer. He was called "Iron Mike" and "Kid Dynamite" when he started boxing.

Later, people called him "the Baddest Man on the Planet". He was one of the best heavyweight boxers ever. He was the champion from 1987 to 1990.

Tyson was a very successful boxer who won his first 19 professional fights by knocking out his opponents. He was especially good at winning contests in the first round, winning 12 that way.

He was also very young when he won the heavyweight title, only 20 years old! Tyson was an incredible fighter and the only person to ever win three heavyweight titles at the same time.

He won all three titles in a row, which is something no other boxer has ever done. In 1988, he became the lineal champion when he beat Michael Spinks in 91 seconds.

Back in 1990, something surprising happened in the world of boxing. Mike Tyson lost a match to Buster Douglas. This was a big deal because Tyson was good at knocking out his opponents, making him one of the toughest fighters in the sport's history.

In fact, many people still consider him to be one of the best heavyweight boxers of all time.

Tyson has received much recognition because of his contributions to boxing and has been inducted into two halls of fame.

Mike Tyson Workout

If you need some inspiration to work out, look no further than Mike Tyson's workout routine. It's pretty impressive, to say the least.

You might think that Mike Tyson just relied on his natural talent in the ring, but that's not the case. 

With the help of his trainer, Cus D'Amato, "Iron Mike" fine-tuned his skills to become one of the greatest boxers of all time.

Even after D'Amato passed away, his teachings continued to influence Mike Tyson's workout routine.

When Tyson was at the top of his game, he was known for his incredible speed, strength, and agility.

So, what did Mike do to achieve this level of skill?

Well, grab your gym gear and get ready to learn because we're going to take you through his complete training regimen.

Here's everything Tyson did to prepare for a fight.


"Iron Mike" reportedly started the day with a morning routine that involved running for 3-5 miles (5-7km).

He then does an incredible 400 push-ups and 400 squats.

Tyson has been doing this routine for a long time, even before he started boxing professionally.

His strength and fitness are admired by many people in the sports world.

  • 3-5 miles or 5-7 km run
  • 400 - 500 push-ups
  • 400 - 500 squats


Mike Tyson followed his morning workout plan with another equally extreme workout routine, which included a set of calisthenics comprising sit-ups, dips, push-ups, shrugs, and neck bridges.

His neck workout, in particular, is quite impressive and can be seen in the YouTube video below.

After completing his calisthenics exercises, Tyson engaged in an intensive 10 rounds of sparring, showcasing his exceptional boxing skills.

  • Sit-ups
  • Dips
  • Shrugs
  • Push-ups
  • Neck work
  • Calisthenics exercises
  • Sparring


After practicing a bit of sparring, Tyson went on to use specific training equipment to improve his skills. He worked hard with a:

  • Punching Bag
  • Slip Bag
  • Focus Mitts,
  • Speed Bag and the Willie Bag, which D'Amato created.

"Iron Mike" also did a tough jump rope workout, 60 minutes on a stationary bike, and three sets of calisthenics to further improve his training.

Following his rounds of calisthenics, Tyson transitioned to shadow boxing.

He dedicated himself to improving his boxing skills by focusing on one technique at a time, resulting in a more deliberate approach to his training.

After Dinner

If you didn't think Mike Tyson was serious about staying fit, check this out.

Tyson did a lot of different exercises during the day, like push-ups, neck workouts, and boxing. But he also spent another 30 - 60 minutes on a stationary bike after dinner.

  • Exercise bike for 30 - 60 minutes 

Before Bed

Tyson studied fight films every night, analyzing opponents' moves and strategies to exploit weaknesses.

He woke up at 4 AM to repeat the process, showing his relentless determination to succeed in boxing.

Mike Tyson Sample Training Day

At the beginning of his career, Mike Tyson decided not to focus on weight training even though he was very strong as a teenager. However, he still looks very fit and healthy.

Nowadays, he probably exercises and eats differently than he did in the past.

Even though he looks good, his body has changed over time. Also, he likely has other things to do that make it hard to find time for exercise, unlike when he was younger.

Aerobic Warm-Up

Running for 30 - 60 minutes

Strength and Bodyweight Training

  • 1 set of squats for 200 reps
  • 1 set of tricep extensions for 400 - 500 reps
  • 1 set of pushups for 400 - 500 reps
  • 1 set of shrugs 400 - 500 with 30 kilos
  • 1 set of neck crunches for 500 reps


  • Between 10 and 20 rounds
  • Aerobic exercise (jump rope or bike)
  • 60 minutes of specific boxing training

Aerobic Cool-down

30 to 60 minutes on the stationary bike

Developing Mike Tyson Punching Power

Tyson became one of the most feared punchers in boxing history through dedicated training in the gym.

He worked on punching and heavy bag exercises to develop his natural punching power.

His coach, D'Amato, believed that hard work was the key to maximizing potential and that no boxer is born the strongest or a natural puncher.

Tyson worked hard on the heavy bag to develop his punching power with both hands.

He trained on a 300-pound heavy bag, which was based on the boxing workout of the legendary Rocky Marciano.

After years of training, Tyson became a heavy bag punisher like no other.

He ultimately moved from punching heavy bags to water bags, believing it felt more like hitting an opponent.

D'Amato also emphasized bodyweight exercises over weight lifting, believing the latter slowed a fighter down.

Speed was crucial in D'Amato's training philosophy, as he often said, "Speed kills."

Tyson's success was due to his hard work and obsessive training regimen, which developed his natural abilities to become one of the best punchers in boxing history.

Building Character With Visualization

D'Amato strongly believed in the power of mental training.

He trained three Hall-of-Fame boxers, including Floyd Patterson, Jose Torres, and Mike Tyson, and put his fighters through a rigorous psychological routine to help them overcome their deepest fears.

His philosophy was more than just a training routine, it was a way of life. D'Amato believed in using determination and faith to overcome obstacles and achieve success. When he met

Tyson, the boxer, had a troubled childhood with an even rougher background.

D'Amato helped Tyson tame his wild side and build his character, believing that having good character was more important than having talent in the ring.

He wanted to mold Tyson into a great fighter and a better person.

D'Amato famously said,

"A great fighter is defined by their character and skill. With these qualities, they can often overcome a more talented opponent. Character is what you can rely on in times of pressure and other challenging circumstances, and it's what helps fighters emerge victorious."

Rest Days

Tyson, like other athletes, knew how important it was to take a break from training once a week. He usually did this on Sundays. His coach, D'Amato, believed that rest and good sleep were crucial.

Amazingly, on his day off, Tyson would do some extra housework and watch videos of fights to improve his skills. He also liked to spend time with his pet pigeons.

As a matter of fact, sometimes, Tyson would visit his old neighborhood in Brooklyn just to play with them. This was a great way for Tyson to relax and get away from it all.

D'Amato believed that taking a break on Sundays helped Tyson to become mentally stronger and develop his character.

According to D'Amato,

"Boxing is determined by the boxer's character, ingenuity, willpower, determination, desire, and intelligence, not just training."

Mike Tyson Diet Plan

Mike Tyson's diet plan is simple and effective, just like his training plan.

However, there are a few things to keep in mind before trying it. Mike was a heavyweight boxer who trained for 50-60 hours weekly, weighing about 220 pounds.

Despite the diet plan seeming like a lot, he would shed 15-20 pounds during his fight preparations by following it.

Although the diet plan is strict,Mike would still treat himself to massive bowls of cereal and ice cream when he wasn't prepping for his next title defense.

Yes, even  the best athletes cheat on occasions.


After "Iron Mike's" early morning run, he had a small breakfast, mainly of carbs.

He left most of his protein for later in the day at lunch and dinner. The small size of his breakfast was perfect since Mike would perform a training session right after.

Typical Mike Tyson Breakfast

  • 1 cup of instant oatmeal
  • 250ml of 2% milk
  • 250 ml of fresh orange juice and a
  • Multivitamin and mineral supplements.

This meal contained roughly 20g protein, 91g carbs, and 11g fat, totaling 543 calories for Tyson.


Mike ate a filling lunch that had a lot of calories and protein. He usually had chicken breast and rice, which were healthy and low in fat.

He doesn't eat many vegetables, but he drinks orange juice to get vitamins and energy.

  • 12 oz of chicken or turkey breast
  • 2 cups of white rice
  • 250 ml of freshly squeezed orange juice

This meal contained roughly 120 grams of protein, 115 grams of carbohydrates, and 10 grams of fat, which amounts to 1030 calories.


According to his trainer, Cus D'Amato, Mike liked to have a healthy snack in the late afternoon. He would mix a protein powder with milk and add some bananas.

"Iron Mike" loved bananas and would eat up to six of them every day. This drink energized him and helped him get the protein he needed to recover from training.

  • 2 full scoops of vanilla protein powder
  • 2 large bananas
  • 500 ml of skim milk

This protein shake had roughly 760 calories, which included 66g of protein, 88g of carbohydrates, and 16g of fat.


For dinner, Mike had a big steak and a bowl of pasta that added up to more than 1,300 calories.

Since he had finished his training for the day, having a hearty meal at night was a good idea. This high-calorie meal helped his muscles recover after a long day of training and prepared him for the next training session.

  • 12oz Steak
  • 3 cups of pasta
  • 1 cup of red sauce

Here is the nutritional analysis for Mike Tyson's day.

102g of protein, 160g of carbohydrates, and 35g of fat which equals 1363 calories.

This means that for the entire day, Mike consumed a total of 3,696 calories, consisting of 308g of protein, 454g of carbohydrates, and 72g of fat.

Nutritional Percentage Analysis

With a weight of 220lbs, "Iron Mike" consumed 1.4g of protein per pound of body weight, which is a good amount but slightly under what i had expected.

The carbohydrates comprised almost half of his daily calorie intake, while the fat comprised 18%.

Seven Training Lessons From Mike Tyson

Mike Tyson became a successful boxer because of many factors, like his natural ability, hard work, and his desire to win.

He also had great trainers who helped him along the way.

There weren't many secrets to Tyson's training, but there were important things he did that set him apart.

1. Physical Conditioning

Tyson worked hard to get stronger by following a strict exercise routine.

He did exercises like push-ups and sit-ups using only his body weight and also lifted weights to help him get even stronger.

2. Aerobic Training

To improve his endurance, Tyson incorporated long-distance running into his daily routine.

By doing so, he gradually built up his stamina and endurance, allowing him to go longer without feeling tired.

Tyson is also on record, saying running gave him a sense of accomplishment and a boost in confidence.

3. Mental toughness

Tyson's mental toughness was crucial for his training and his success.

He learned to control his emotions, embrace adversity, and perform under intense pressure in the ring.

Tyson also used visualization and meditation to enhance his mental grit.

4. Strategy

Tyson and his trainers studied his opponents very carefully.

They looked at what each fighter was good at and what they were not so good at. This helped Tyson plan for each fight and find ways to beat his opponents.

5. Boxing IQ

Many people did not think Tyson was smart in the boxing ring.

Actually, Tyson understood exactly how his opponents thought and could change his plan during the fight based on how the bout unfolded.

6. Aggression

Tyson was known for being a very aggressive fighter who tried to scare and intimidate his opponents before the fight even started.

When he entered the ring, he had a very intense attitude that would scare even the toughest of fighters. 

7. Technique

Tyson was an incredibly skilled boxer. He knew all the fundamentals of boxing, like moving his body and controlling his distance from his opponent.

"Iron Mike" had a style of defense where he kept his hands up and moved his head to protect himself, and as you can see from his fighting record, it worked well.

The Bottom Line

Becoming a champion takes a lot of hard work, and boxing legend Mike Tyson knows this better than anyone. If you want to be a champion, you need to work just as hard as Tyson did.

One way to do this is by trying new training methods that your opponents aren't using.

You should also spend as much time as you can practicing your skills. Many other fighters won't put in as much effort as you, so you'll have an advantage over them if you do.

Remember each boxer's training should be tailored to their fitness level, goals, and body type. Tyson's success resulted from his natural talent, mental strength, and advice from trainers.

Mike’s story inspires fighters of all levels to work hard, stay dedicated, and take a well-rounded approach to training.

Doing this will help you achieve success that others in your gym won't be able to match.

Frequently Asked Questions

How many hours did Mike Tyson train a day?

Tyson had to eat a lot of food to keep up with his intense training. He trained every day, so he didn't have much time to rest. Eating carbs gave him energy to train for long periods of time, sometimes up to 8-10 hours a day.

Should I train like Mike Tyson?

If you're thinking about working out like Mike, think twice.

Tyson did 2,000 air squats, 2,500 sit-ups, 500 push-ups, 500 bench dips, 500 neck curls, 500 barbell shrugs, and ten minutes of wrestler bridges; it's a lot!

Usually, Mike would do this workout in two parts throughout the day.

But it's best to ask a personal trainer for help to make an effective plan for you.

How often did Mike Tyson do push-ups?

Mike Tyson used to do a lot of exercise to stay in shape. One of his routines was doing 500 pushups every day.

He also did other exercises like squats, dips, shrugs, sit-ups, and neck bridges.

All of this hard work helped him become a successful athlete and one of the best boxers of all time.

Did Mike Tyson do 2500 sit-ups a day?

In my opinion, Mike might be doing too many sit-ups for just building muscle and strength.

But there's another reason he might be doing 2,500 push-ups a day, and that's to improve his muscular endurance.

See, boxing isn't just about being strong; it's also about how long you can stay strong.

That's why, as a boxer, it's important to work on your endurance as well.

Did Mike Tyson work out every day?

In preparation for his fights, Mike Tyson would begin his intense training routine around four to five weeks before the event.

He would train for an impressive 50-60 hours weekly, six days a week.

This commitment and dedication show how hard Tyson worked to succeed in the ring.

Check out other pro boxers training routines

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