Dominate The Competition

Terence Crawford’s Training Routine (24-Hour Breakdown)

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Written By: Brenton Barker
Last Updated: October 21, 2023

Terence Allan Crawford is a highly successful American professional boxer who has won multiple world championships in three different weight classes.

He currently holds the undisputed championship at welterweight, a title he has held since July 2023.

Crawford has held various titles, including:

  • The unified World Boxing Association (WBA) (Super version)
  • World Boxing Council (WBC)
  • International Boxing Federation (IBF), WBO, and
  • Ring light welterweight titles from 2015 to 2017

Additionally, he became the undisputed light welterweight champion in August 2017 and the first male two-division undisputed champion of the four-belt era in July 2023.

Crawford is currently ranked as the world's best active boxer, pound for pound, by multiple reputable sources and has been named Fighter of the Year multiple times.

TL;DR Terence Crawford’s Training Routine


  • Team meeting about the goals for the day
  • Strength and Conditioning training
  • Specific exercises to improve Crawford’s weak points
  • Swim


  • Technical boxing training drills
  • Adaptive drills to mimic specific fight situations
  • Practicing both orthodox and southpaw stances
  • Team meeting


  • Swimming or cycling
  • Massage or yoga
  • Visualization
  • Sleep

Boxing Training

Crawford is always working hard to improve his moves both on the attack and the defense. You can see this clearly when he practices with his pads.

One of the things that makes him stand out is how easily he can switch between two different stances when he fights.

At first, his coaches tried to convince him to stick to one stance, but eventually, they realized it was better to train him in both. 

You can still see him practicing this way today!


When boxers train for a fight, they often practice sparring with other boxers to improve.

This was especially true for Terence Crawford early in his career. He was so good that even top boxers like Timothy Bradley were impressed by him.

Nowadays, Terence is one of the best boxers in the world, and other boxers come to him to spar.

They don't usually win, though, because Terence is so good.

Even though Terence is naturally right-handed, he is also good at fighting with his left hand.

When Crawford spars with other boxers, he often uses his world-class left hand.

Heavy Bag

Boxing fans know that developing punching power requires a lot of hard work.

One of the main tools used for this purpose is the heavy bag.

Crawford, a professional boxer, is no exception.

Crawford uses the heavy bag to practice his punching technique and build his shoulder endurance. 

Watching Terence in action, you can see him throwing powerful punches, quick combinations, and everything in between.

To get the most out of his training, Crawford mixes up the rhythm of his punches, sometimes hitting the bag softly and other times with full force.

This is a common exercise that helps him improve his overall boxing skills.

Mitt work

Crawford has been working with his coaches for most of his life.

One of the most important parts of his training is practicing on the pads with his coaches.

During these sessions, he doesn't focus on hitting hard or fast.

Instead, he works on different offensive and defensive scenarios, focusing on technique and tactics.

Crawford and his coaches also use other training tools, like reaction noodles and a punch shield, to improve their movement and precision.


Terence Crawford is a phenomenal shadowboxer with some impressive skills.

One of the things that make him stand out is his ability to stay calm and adapt to different situations in the ring.

He's good at throwing offensive and defensive punches, making it look effortless.

But that's not all - Crawford is also incredibly tough mentally.

He'll often train in really challenging conditions to push himself harder.

And when he's not doing that, he likes to use light 2kg dumbbells to shadowbox. 

These help him build strength while also staying fast yet graceful, so he can hit hard while still being quick on his feet.

Double-End Bag

Crawford is consistently looking to improve his accuracy and timing.

To achieve this, he uses a specific bag called the double-end bag during his training.

It helps him to practice footwork and head movement, which are important skills to have in the boxing ring.

His coach, BoMac, also uses sticks to surprise Crawford and make him react defensively.

All of these techniques combine to make Terence a better boxer.

Strength and Conditioning

The Crawford boxing team is committed to being in top physical shape, so they've hired Jamie Belt to be their strength and conditioning coach.

Belt's job is to create workout programs for all the boxers on the team.

Crawford's training is all about building up the legs and core muscles, which are super important for boxing.

They do a mix of exercises that help with:

  • Power
  • Balance
  • Endurance
  • Agility, and
  • Speed.

The team also does special drills and exercises to improve his coordination and balance.

They're continually trying new equipment and techniques to ensure they're always up to date with the latest science.

Upper Body

  • Dumbell press
  • Resistance bands
  • Pull-ups
  • Lateral raises

Lower Body

  • Trap jumps
  • Deadlifts
  • Squats
  • Box jumps
  • Ice skaters

Power and Endurance

  • Medicine ball
  • Prowler
  • Sled pulls
  • Battle ropes
  • Land mind press

Isometric Work

  • Plank holds
  • Wall sits
  • Isometric lunges
  • Static push-ups

Aerobic Training

Crawford won 30 fights by knockouts out of 39 matches and many fights by judges' decision before becoming a champion.

He knows that having good stamina is very important in boxing.

Even though he doesn't always need to use all his energy, he needs to have enough to rely on when he needs it.

Crawford is especially good at finishing a fight fast when his opponent is hurt, regardless of the round. 

But this kind of performance requires him to have excellent physical fitness, especially when it comes to his cardio.

Altitude Training

Bud Crawford takes his cardio conditioning very seriously. 

One of the key parts of his training is altitude training, which he does at a quiet location in Colorado Springs.

This type of training is all about challenging Crawford's body by making it work harder with less oxygen.

By doing this, Crawford's workouts become more intense, and he builds up greater stamina and resilience.

All of this hard work pays off in his performances, which consistently demonstrate his remarkable endurance.


Terence Crawford incorporates swimming into his training regimen, in addition to boxing training, to improve his cardiovascular fitness.

Swimming is a low-impact exercise that is beneficial for the heart and lungs.

According to Crawford's strength and conditioning coach, specialized swimming exercises and intervals are used to enhance core strength, lung capacity, and recovery time.

Crawford is always looking for new and creative ways to improve his performance.

He's not afraid to try uncommon methods and is dedicated to exploring innovative approaches.

Manitou Inline

Crawford loves to stay fit and healthy and frequently goes to Colorado to train with his friends.

One of the most challenging but rewarding things they do is hike up the Manitou Incline.

It's a massive staircase with over 2,700 steps and a really steep climb of 615 meters.

Every Sunday, Crawford and his friends take on this tough challenge, even though it's hard work.

But the beautiful views and the benefits to their fitness make it all worth it.

They often run back down, which makes it even more challenging.

Because Crawford trains at high altitudes, he can perform better when doing activities at lower altitudes.

That's because he's used to working hard in places with less air, so it feels easier for him when there's more oxygen around.

Skipping (Jump Rope)

Terence Crawford has a unique way of warming up before his training sessions.

He includes a jump rope or "skipping" routine that helps him improve his coordination, footwork, and aerobic capacity.

This approach not only helps him build his muscles but also makes him more agile and focused, which is crucial for when he's in the ring.

Terence is known for his impressive stamina, which is evident from his remarkable performance in the boxing ring.

Crawford achieves this by following uncommon training practices such as swimming routines, training at high altitudes, and challenging himself with demanding events like conquering the Manitou Incline.

Terence Crawford Nutrition

Athletes rely on dietitians and nutritionists to manage their meals while focusing on training.

Crawford's coach and nutritionist make his diet plan and prepare his meals.

He mostly eats:

  • Baked chicken
  • Fish
  • Brown rice, and vegetables and avoids
  • Beef and pork. 

Crawford is highly disciplined throughout the year and avoids unhealthy food and habits.

Expert Analysis; Terence Crawford Top 5 Skills

Roy Jones Jr. was an incredible boxer known for his lightning-fast footwork and movement in the ring.

He was considered one of the best boxers of his time, thanks to his rigorous training and the way he moved in the ring.

As someone who understands the science of body movement and performance, I can say that Jones had a very unique and elusive fighting style.

This allowed him to avoid getting hit by his opponents while still being able to land precise punches.

1. Keeps Things Simple

Terence Crawford put on an amazing show in every bout, displaying his incredible boxing skills.

He kept things simple and made sure to execute the basic techniques with perfection.

His footwork was impressive, and his punches were sharp and accurate.

He threw powerful hooks that left everyone in awe.

Overall, his performance was outstanding, and he truly demonstrated what it means to be a skilled boxer.

2. Incredibly Versatile

Terence Crawford is an outstanding boxer who can adapt to any opponent's style with ease.

He has a unique set of skills that he uses in the ring, such as positioning his shoulders to quickly deliver powerful punches while keeping his stance.

Crawford's exceptional understanding of boxing's basic principles, combined with his quick reflexes and strategic thinking, make him a force to be reckoned with in the ring.

3. Boxing IQ

Crawford is a skilled boxer who attacks his opponents with a combination of quick jabs and deceptive moves.

He doesn't just wait for his opponents to make a move; he actively looks for opportunities to strike. 

At times, he goes all-out with powerful punches, but he's also smart enough to step back and plan his next move.

Think of him like a river that slowly wears away at a rock but can also suddenly surge forward with a powerful current.

4. Stance

Terence Crawford is a very talented boxer with a unique way of standing when he fights.

Instead of standing straight up like most boxers, he positions himself with his weight centered and his shoulders turned to the side.

He also places his head in line with his back foot, which helps him keep his balance and movement.

This stance helps him trick his opponents who use a different stance by making them commit too much to their movements and leaving them open for Crawford to hit them.

Crawford uses a smart strategy to get an advantage over his opponents in the ring.

5. Classical Fighting Style

When it comes to fighting, Crawford has a unique style characterized by his minimal head and lateral movement when he fights from a distance.

This fighting strategy involves him studying his opponent's range and using his speed to quickly move in and out of range.

Additionally, Crawford utilizes the double-arm block technique to effectively dodge his opponent's strikes and position himself for counterattacks.

By using these techniques, Crawford can outmaneuver his opponents and land devastating blows while minimizing the risk of getting hit himself.

The Bottom Line

Terence Crawford's inspiring journey to become a remarkable champion is a testament to the power of hard work and dedication.

He spares no effort in his training and lifestyle, leaving no stone unturned in his quest for success.

Crawford's unwavering focus and disciplined way of living are reflected in his daily routine, which revolves around healthy habits and a team of experts who help take care of him.

From his carefully planned diet to his rigorous training regimen, everything is geared towards helping him achieve his goals.

His dedication to being the best is a source of motivation for millions of people who aspire to emulate his success.

Crawford's remarkable journey inspires anyone who wants to achieve greatness through hard work, discipline, and perseverance.

Frequently Asked Questions

Who trained Terence Crawford?

Brian 'BoMac' McIntyre is a successful trainer in the boxing world and has worked with several notable fighters, including Terence Crawford and Chris Eubank Jr.

Both Crawford and Eubank Jr. have benefited from McIntyre's expertise and guidance, and his influence can be seen in their fighting styles and strategies.

McIntyre's reputation as a skilled and experienced trainer has made him a sought-after coach in the sport of boxing.

Why did Terence Crawford switch stance?

Terence Crawford is an incredibly talented boxer who can change his fighting stance frequently.

This gives him an impressive advantage in the ring, as he can remain nimble and keep his opponents guessing. He is highly skilled at adapting to situations and identifying weaknesses in his opponent's defenses.

Crawford can deliver powerful punches that catch his opponents off guard, leaving them dazed. His exceptional skills have made him one of the top boxers in the world and a force to be reckoned with.

Is Terence Crawford ambidextrous?

Yes. At 35 years old, Crawford achieved great success in boxing by winning the championship in the lightweight division.

He then went on to become the undisputed champion in the junior welterweight category and is currently holding the World Boxing Organization welterweight championship title.

Crawford is known for being versatile and can comfortably switch between stances, although he prefers using the southpaw stance.

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