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Prime Roy Jones Jr. Insane Training Routine (Breakdown)

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Written By: Brenton Barker
Last Updated: October 5, 2023

Roy Jones Jr. is a boxer from America who is also a citizen of Russia. He has won world championships in four weight classes: middleweight, super middleweight, light heavyweight, and heavyweight.

As a boxer, Jones did something no other fighter has ever done: starting his professional career in the light middleweight category and winning the heavyweight title.

Roy also won a silver medal in the 1988 Summer Olympics, even though most experts believe he should have won gold.

Jones is widely regarded as one of the greatest boxers in history, right up there with Mike Tyson.

He achieved feats that had never been accomplished, such as becoming the first former middleweight champion to win the WBA heavyweight title in over a century in 2003.

Additionally, Jones Jr. won three different titles in 1999, making him the undisputed light heavyweight champion.

During his prime, Jones was a remarkable athlete known for his impressive speed, strength, and agility. He had a talent for avoiding punches by moving skillfully.

Jones has won more unified light heavyweight title bouts than anyone else in boxing and martial arts history — twelve to be exact.

He is ranked as the 29th greatest fighter of all time by BoxRec. Jones has won many different awards throughout his career, including being named:

  • Fighter of the Year by The Ring magazine in 1994
  • Inducted into the World Boxing Hall of Fame in 2003.
  • Best Boxer ESPY Award three different times
  • Boxing Writers Association of America, Fighter of the Decade for the 1990s.

TL;DR: Roy Jones Jr. Training Routine

  • 5 mile (7km) run before breakfast
  • Basketball training
  • Boxing practice, including sparring, shadow boxing, double-end bags, and pads
  • 10 to 12 rounds of speed ball
  • 12 to 16 minutes of floor-to-ceiling ball
  • A total of 1200 reps targeted at abs and core
  • 15 minutes of jumping rope
  • Passive and dynamic stretching

Roy Jones Jr. Workout and Boxing Routine

Sparring Session

Just as Tommy Hearns did, World Champion Roy Jones Jr. used sparring to practice and get better at the techniques he learned in a safe and controlled environment.

It helped him improve his attacking, defending, grappling, and striking. During each practice, Jones would do between 10-12 rounds.

Double End Bag

Roy Jones Jr. found a great way to improve his boxing skills - the double-end bag.

It's believed that Roy would perform between 10 - 12 rounds of 4 minutes each round.

It helped him with accuracy, timing, speed, reflexes, defense, footwork, endurance, and focus.

The double-end bag moves like a real opponent's head, which makes it challenging to hit; plus, it's a great workout that helped Roy build muscle and improve his aerobic fitness. 

Speed Ball

Roy was known for his remarkable hand speed and agility.

He achieved this through various drills and exercises, such as the speed ball, ladder drills, jump rope, and shadow boxing.

These activities helped him improve his hand speed, foot speed, and overall agility, which became his signature style.

Coaching And Analysis

Jones was known for his careful and detailed approach to his boxing match. He worked closely with his trainers and coaches to learn everything he could about his opponents, including their strengths and weaknesses.

Jones Jr. made plans for how to beat them and was always ready to make changes during the bout.

"Captain Hook" was dedicated to improving his performance and worked hard to analyze every detail of his fights.

Film Review

Roy Jones Jr. knew how to win.

He used to watch videos of his opponents' previous matches to learn how they fought.

Roy could devise plans to beat them in the ring by studying their moves and techniques.

Jones was cautious and worked hard to get ready for his fights.

Strength Training

Roy Jones Jr. placed great emphasis on his strength and conditioning training session.

He devoted considerable training time to building his physical strength through various exercises.

His commitment to this aspect of training undoubtedly played a significant role in his success as a boxer, enabling him to endure the demands of the sport and emerge victorious in many of his fights.

Let’s take a look at a young Roy Jones Jr. training routine.

These strength exercises included:

  • Squats 
  • Lunges
  • Dips
  • Pull-ups
  • Crunches and other
  • Plyometric training 

Sample ab exercises workout:

  • 3 sets of 100 crunches (Rest 30 Sec)
  • 3 sets of 100 leg raises (Rest 30 Sec)
  • 4 sets of 100 sit-ups (Rest 30 Sec)

Aerobic Conditioning

Jones Jr was a devoted boxer who cared for his health and well-being by doing different physical activities.

Like Naoya Inoue, Jones sticks to a regular exercise routine, including running every day for 3-5 miles.

On days when he doesn't run, Jones Jr. likes to bike for 5-10 miles. He also does exercises specific to boxing, like:

  • Shadow boxing
  • Jump rope, and
  • Speed bag workouts to improve his coordination and get a good workout.

Jones Jr's varied fitness routine shows his dedication to staying healthy and fit.

Basketball Workout Routine

Jones Jr. is a big fan of basketball because he thinks basketball players are some of the most physically fit athletes out there.

They play several times a week, running up and down the court, which requires them to be in great shape.

This is why Jones Jr. likes to play basketball in his free time.

It's a fun and challenging workout that helps him stay in shape for fighting.

For Jones Jr., playing basketball in front of a crowd is even better because it helps him deal with nervous energy, which can make some people tire out too quickly during a fight.

He plays basketball three to four times a week, which helps him keep his cardio in good shape and prepares him for real-life or boxing-specific situations.

Interestingly, another boxing great, Manny Pacquiao, also loved to play basketball to keep fit and have fun.

Jones Jr. knows that playing basketball in front of a crowd can be nerve-racking, but it's a great way to step out of his comfort zone and face his fears.

He believes in himself because he practices every day and is constantly training.

Playing basketball helps him get ready mentally and physically for any challenge that comes his way in the ring. 

Roy Jones Jr Nutrition Plan

Boxers, like other athletes, follow specific dietary guidelines to optimize their performance, maintain weight, and stay in peak physical condition.

According to our research, Roy Jones Jr. had a well-balanced diet that included quality carbohydrates, proteins, and fats, and micronutrients like vitamins and minerals.

Roy Jones Jr. sample meal plan:

  • Chicken
  • Pasta
  • Vegetables
  • Fresh fruits
  • Hudson Bay Bars

Roy Jones Jr. typically ate the same meal three times daily at 11 a.m., 2 p.m., and 6 p.m.


Carbohydrates provide energy, which was essential for Jones Jr. during training and competition. He often consumes complex carbohydrates like:

  • Whole grains
  • Brown rice, quinoa, and 
  • Vegetables. 


Protein is essential for muscle repair and growth. Roy Jones Jr. regularly ate lean protein sources like:

  • Chicken
  • Turkey
  • Lean beef
  • Fish and 
  • Eggs


Healthy fats are important for overall health and can be a long-lasting energy source. It’s believed Jones Jr. included foods like:

  • Avocados
  • Nuts
  • Seeds, and
  • Olive oil in their meals.


A wide variety of vegetables provide essential vitamins, minerals, and fiber. Ropy Jones Jr. regularly ate:

  • Leafy greens
  • Broccoli
  • Carrots and other
  • Colorful veggies into their diet.


Fruits provide vitamins, minerals, and natural sugars for quick energy. Common choices For Jones Jr. included:

  • Bananas
  • Oranges
  • Berries, and
  • Apples.

As a high-performance coach for 25 years, I've learned that boxers have different dietary needs based on their weight class, training routine, and personal preferences.

It's common for them to work with nutritionists or dietitians to create a custom diet plan.

In the lead-up to a fight, boxers may also need to adjust their diet to meet the weight requirements for their class, which could mean changing how much they eat and drink.

If you are thinking about changing your diet, please seek the advice of a qualified nutritionist or dietician. 

Expert Analysis; Roy Jones Jr. Top 8 Skills

Roy Jones Jr. was renowned for his exceptional movement in the boxing ring. His training and footwork were among the best in the sport during his prime.

As an expert in high performance and biomechanics, I believe Jones had one of the most unique and elusive fighting styles, allowing him to avoid getting hit while also launching pinpoint counterattacks.

Roy Jones Jr. is one of the most graceful and naturally moving figures I've seen. Here are what I think are Roy Jones Jr.'s top 8 boxing skills.

1. Speed and Agility

Jones Jr. possessed incredible speed and agility, allowing him to change angles quickly, move in and out of range, and easily avoid punches. His footwork was lightning-fast, making him difficult to hit.

2. Unorthodox Stance

Jones often used an unnatural boxing stance, with his hands held low and wide apart. This stance allowed him to utilize his reflexes and speed to dodge punches.

3. Defensive Maneuvers

Roy had excellent head movement and upper body mobility. He often used head movements, including leaning back, ducking, or slipping punches to avoid getting hit.

4. Lateral Movement

Jones Jr. used lateral movement, circling his opponents to create angles and disrupt their offensive rhythm. This made it challenging for opponents to track him and land clean punches.

5. Counterpunching

A master of counterpunching, Jones Jr. would make opponents miss and quickly capitalize on their mistakes with lightning-fast counters.

6. Deception

Jones Jr. used maneuvers and deceptive movements to confuse his opponents, making them uncertain about his next move.

7. In-and-Out Strategy

“Captain Hook” was known for his ability to dart in and out of his opponent's range, landing quick combos and retreating before his opponents effectively countered.

8. Body Movement

Roy was not limited to head movement; he also used body movement to avoid punches and maintain his incredible balance.

Roy Jones Jr.'s movement and fighting style were a significant part of what made him one of the most dominant boxers of his era.

His ability to combine athleticism, speed, and unorthodox techniques, in my eyes, made him a highly entertaining and challenging fighter to face.

Frequently Asked Questions

Who has Roy Jones Jr. trained?

After retiring from professional boxing, Roy Jones Jr. became a coach.

He worked with Chris Eubank Jr., who was preparing for a big fight against Liam Smith.

Unfortunately, despite their hard work, Eubank Jr. lost by knockout.

The result was a surprise; they had to return to the drawing board to figure out what went wrong and how to improve it.

How many weight classes did Roy Jones Jr. fight in?

Roy Jones Jr. is a very successful boxer who has won world championships in four different weight categories: Middleweight, Super middleweight, Light heavyweight, and Heavyweight.

He is also unique because he started his professional boxing career as a light middleweight and then won a heavyweight title.

Who was Roy Jones's toughest opponent?

Jones Jr. revealed in an interview that James Toney was his most difficult opponent.

"I'll be honest with you," he stated, "James Toney is the toughest guy I ever fought."

Some fans may find Roy's answer surprising, especially considering he faced some of the most legendary fighters of all time during his boxing career.

How much money did Roy Jones Jr. make?

Roy Jones Jr has been in the sport for 30 years.

He has won 66 of 75 fights. Experts consider him a legend.

Jones Jr. has also made a ton of money from boxing, reportedly $55 million!

This money comes from prizes, bonuses from Pay Per View events, and sponsorships.

The Bottom Line

If you want to follow a training plan inspired by Roy Jones Jr., consult a boxing coach or qualified trainer to assess your fitness level and skill.

I recommend starting with the basics and building a solid foundation to become great at boxing. You need to work on being faster, more agile, and building your endurance.

Regular practice fights with others can also help you improve your skills.

Eating healthy, getting enough rest, and being mentally tough are essential for long-term success.

Lastly, avoiding injuries will help you stay in good shape and improve.

Remember to tailor the training plan to your abilities and goals and work with a qualified coach or trainer for safe and effective progress.

Check out other pro fighters training routines below

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