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Oleksandr Usyk's Systematic Training Routine

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

Oleksandr Usyk is a Ukrainian professional boxer who has competed in the cruiserweight and heavyweight divisions. Born on January 17, 1987, Usyk is regarded as one of the sport's most skilled and accomplished fighters.

He was a successful amateur, winning numerous medals, including gold at the 2012 London Olympics in the heavyweight division. As a pro, Usyk became the undisputed cruiserweight champion, simultaneously holding all four major world titles. He achieved this by defeating Murat Gassiev in the World Boxing Super Series final in 2018.

In 2019, Usyk announced his move to the heavyweight division. He has since been competing against larger opponents, aiming to establish himself as a force in boxing's premier weight class.

Usyk's boxing style is characterized by his exceptional footwork, technical skill, and ring intelligence.

TL;DR: Oleksandr Usyk's Training Routine Breakdown

  • Boxing - Double-end bag, movement drills, reflex ball, shadowboxing.
  • Cardio - Jump rope, swimming, running, sprinting.
  • Strength & Conditioning - Kettlebell, Olympic-style lifting
  • Visualization - Spatial awareness. Multi-tasking, hand-eye coordination.
  • X-Training - Football, basketball, canoeing, and even fishing.

Oleksandr Usyk Boxing Routine

Let's explore 5 key elements that make Oleksandr Usyk one of the greatest heavyweight champions in recent history.

1. Boxing

As you'd expect, Usyk takes his training very seriously. He practices hitting a heavy bag with strong combinations and power shots to strengthen his fists. He also does pad drills to improve his defense and quick reflexes.

But that's not all - he uses other training tools like the:

  • Double-end bag
  • Speed bag
  • Movement drills
  • Reflex ball, and
  • Shadowboxing

However, his favorite training method is sparring with other boxers. Before a fight, he spars with many different boxers, including those much bigger than him. This has helped him to become a better boxer and has made it easier for him to move up to the heavyweight class.

2. Cardio

Usyk has a different approach to building his endurance compared to other boxers. Although he does run, it is not his main focus. Instead, he does a variety of very intense exercises.

These exercises include:

  • Jumping rope
  • Swimming
  • Rowing
  • Hitting a heavy bag and
  • Sprinting up hills

This type of training helps Usyk strengthen his muscles and also works on other important areas, like stabilizing muscles. By doing such intense workouts, Usyk makes sure he is strong and alert during long boxing matches. He can also change his tactics quickly if needed.

Something unique about Usyk's training is that he does exercises underwater. He goes into a pool and trains his lungs and mental focus like a professional diver. This way, he can push himself and improve every part of his performance.

3. Strength & Conditioning

Usyk is known for his impressive speed and power. To build his strength and endurance, he uses a training method called kettlebell training. This exercise helps him work on his muscles and heart health, which is important for a boxer like him.

In addition to that, he also likes to do Olympic-style weightlifting. This helps him build explosive power in his legs, which directly adds to the force of his punches. This gives him an advantage over his opponents in the ring.

Apart from his fight-specific training, Usyk also enjoys doing CrossFit to stay in shape. He believes enjoying the training process is important, and CrossFit helps him do that. It's a great way to work on agility and overall fitness, which is crucial for a boxer like him.

4. Visualization

Usyk believes mental preparation is as important as physical training. He does not just rely on physical training to stay in shape but also uses brain training techniques to keep his mind sharp.

For example, he uses the Schulte table, a grid of 25 random numbers and colors that challenges his reflexes, perception, and awareness.

But what makes Usyk unique is his unconventional approach to cognitive training. He juggles to help him improve his:

  • Hand-Eye Coordination
  • Movement
  • Multi-Tasking, and
  • Spatial Awareness

He is known for juggling a dumbbell, a tennis ball, and a tub of Vaseline, which requires a lot of focus and skill. Usyk's dedication to mental preparation shows that a well-rounded approach to boxing is vital for achieving excellence.

5. Cross-Training Meets Boxing Training

Usyk's training regimen goes beyond boxing drills. He incorporates a variety of activities like:

  • Football
  • Basketball
  • Canoeing
  • Volleyball, Dancing, and
  • **Fishing to keep himself challenged and mentally sharp. **

While it may seem random, Usyk intentionally avoids comfort and values adaptability and variety in his training.

This dynamic approach helped him win Olympic gold and emphasized the importance of mental agility in boxing. So, if you want to emulate the "Cossack Cat," stay versatile and keep pushing your boundaries!

Oleksandr Usyk Nutriton Regimen

Have you ever wondered what professional boxers eat to keep up their strength and energy during training?

Well, the diet of Ukrainian boxer Oleksandr Usyk has been a bit of a mystery to the public, but we know he eats a lot! It's believed that he consumes more than 5000 calories daily, which is much more than an average person needs.

To keep up with such a high-calorie intake, **Usyk eats big meals throughout the day. **

Breakfast: He starts his day with overnight oats, protein-packed pancakes, eggs, and bacon. Lunch: He eats multiple servings of chicken and rice.

Dinner: He enjoys two hefty steaks with pasta, rice, and vegetables.

Now, you might think that this sounds like a lot of food, but for a boxer like Usyk, it's necessary to fuel his body for his intense training routine. Each meal is carefully planned to give him the energy and nutrients he needs to perform at his best in the ring.

The Bottom Line

Usyk's unconventional approach to training has helped him to establish himself as one of the world's best heavyweight boxers, proving that by thinking outside of the box, we also can achieve great things.

Frequently Asked Questions

How does Oleksandr Usyk train?

Usyk is known for his impressive stamina and endurance. Unlike some of his competitors who run a lot to achieve their fitness, Usyk follows a variety of high-intensity exercises to train his endurance.

These exercises include:

  • Skipping rope
  • Swimming
  • Rowing
  • Heavy bag sessions and
  • Hill sprints.

What fighting style does Usyk use?

Usyk is a fighter who uses a unique approach in the ring. He's right-handed but fights in a way usually reserved for left-handers. This gives him an advantage because his opponents are not used to facing someone who fights like him. Additionally, he can use angles that most fighters don't use, making him a difficult opponent to beat.

How many hours do boxers train a day?

It usually takes about 4 to 12 months of training before stepping into the ring. To get ready, boxers typically workout for 3-5 hours per day, 5 times a week. However, there's no need to rush. In fact, the longer a boxer trains and prepares, the better their chances of having a successful debut fight.

Does Usyk train with Lomachenko?

Bob Arum, a boxing promoter, has revealed that Oleksandr Usyk will be trained by Anatoly Lomachenko, the father and trainer of Vasyl Lomachenko, for his upcoming fight with Anthony Joshua. The partnership was arranged by their manager Egis Klimas.

Check out the training routines of other world champions below

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