Last night Anthony Joshua fought his way to 19-0 after 11 gruelling rounds. The 6’5″ heavyweight is an absolute unit weighing in at 113Kg, packed with lean muscle and a determination to win. In this article you’ll find out exactly what goes into to building the body of a champion.
A typical training day for the Champ
Recent interviews have revealed the formula to Joshua’s athletic physique; the secret? Hard work! There is no shortcut to success and as Joshua said himself: “Consistency is key”.
The champ starts his day with at least 40 minutes of interval training, this could be swimming, cycling or sprints. The idea is to get the lungs working early in the day. ‘Cardio is key’ Joshua says. Following the early morning workout its time to work on strength and conditioning. It may come as a surprise to some but the Heavyweight didn’t build his physique through curls and bench press. Instead Joshua does a lot of body weight training such as Push ups and core exercises. His training only brings him to the weights when its time to hit legs… ‘stability and balance is essential to boxing’ says Joshua, however a strong core is beneficial to everyone.
Finally the champs training brings him to 2 hours of sparring and technique work with his trainer Rob McCracken. Fancy the challenge? Here’s what a typical strength and conditioning workout may look like:
5 minutes of skipping to warm up.
5 minutes on the battle ropes (30 seconds on 30 seconds off)
The plank for 30 seconds followed by 10 body weight squats on a balance board (helps build core strength) x 4
Finish with a 30 second wall sit
Barbell back squat: 8:6:3:1:1
Overhead press: 8:6:3:1:1
5 Box jumps x 5 (Progress height each set)
Barbell thrusters: 6:4:2:1:1
What about nutrition?
Surprisingly enough Joshua doesn’t follow any set diet, In fact he basically just goes with the flow. “I just eat what feels right for me” said the champ. ‘Lots of spinach and broccoli’. If you have the willpower you don’t need a fancy nutrition plan; just a loose guideline and the common sense to know what you should and shouldn’t eat.