Muhammad Ali: Champion Training

Every athlete knows that the key to success and victory is perseverance and work. Daily grueling workouts with training techniques of movements and other qualities.

The desire to achieve the same high results as world-famous athletes, arises in many. But only a few achieve this, because not everyone can withstand the training of Muhammad Ali. He was engaged every day, 6 times a week. The intensity of the class was always controlled in time. The duration of the approaches and rest, the number of repetitions was strictly marked and carried out without indulgences and indulgences. The duration of the lessons was from 1 to 1.5 hours.

Training athlete was a complex training cycle, which was planned and controlled by coach Angelo Dundee.

The regime of the day of Muhammad Ali

The day began with a small stretch, and then jogging at 5.30. He traveled a distance of 6 miles in about 40 minutes. Always ran in army boots.

Breakfast consisted of natural products, orange juice and water. Communication with the press - until 12.30. Training in the hall. For lunch and dinner: chicken, meat, vegetables, fruit, juice and water. After lunch - communication with the press. Duration of sleep - depending on the state of health.

Muhammad Ali, training: special exercises

Each training started with a warm-up period of 15 minutes. To warm up and prepare the body for the main loads can be simple exercises. These are the slopes to the side, turns and jumps on the socks.

The warm-up continued with work on the movements and working off the speed of the blows, consisted of 5 rounds of 3 minutes. This technique is called "fight with the shadow." At the end of each round, rest for 30 seconds was allowed.

The training program of Muhammad Ali includes compulsory exercises.

Sparring is part of every workout. Its duration increases as the load increases. The maximum time in sparring is at the end of the training cycle.

Strength Exercises

Did Mohammed Ali use barbells and dumbbells? Training athlete passed without using additional weights. All exercises were performed with their own weight. For example, the training of the muscles of the press was a complex of several exercises.

The first is straight twisting lying on the back. The second is straight twisting lying on the back with simultaneous circular movements of the legs ("bicycle"). The third is the lifting of the feet.

All three exercises Ali repeated 300 times. Running time is 15 minutes. The rest between exercises was 1 minute each.

Aerobic exercise

After strength exercises, 9 minutes of work on a speed pear. 1 minute rest.

Then 20 minutes on a rope with constant movement: on a circle, forward, back and other variants. He never stood still. According to coach Dundee, standing still is harmful.

Features in the training program

Each athlete has favorite and unloved exercises. But what exercises did Muhammad Ali happily do? Training with a skipping rope and "fight with the shadow."

In addition to jogging in the morning, the athlete collected stones and asked his brother to throw them into it. Such an unusual technique worked out a sense of distance and impact. And if at first Ali went with bruises, then over time he worked the technique of dodging stone.

Perhaps, thanks to this technique, his own style appeared in the ring: "dancing" around the opponent with his hands down, on his toes. Because of this technique, the enemy made a mistake, made a sweeping blow, which was reflected by Muhammad Ali. Training for the athlete was an important component. 6 times a week he practiced technique, coordination and reaction, increased strength, speed and endurance.

Thanks to his perseverance and work, he achieved phenomenal results in sports.