Muhammad Ali, frequently ranked as not just the greatest heavyweight boxer of all time, but the greatest athlete of the 20th century, was an activist, an entertainer, a poet, and an inspiration to people all around the world (1942-2016). In a pro career that spanned 1960-81, boxing’s most competitive era, he was a three-time heavyweight world champion. Before that, at only 18 and when he was still Cassius Clay, he was the 1960 Olympic light-heavy gold medalist. Many boxing fans consider Muhammad Ali to be the greatest boxer of all time - at least partially due to his personality and attitude. Whether he’s the best or not, you don’t enter that conversation without dedicating your life to training. Ali did exactly that, but he had a unique training routine compared to most boxers.
The Making of "The Greatest"
To become a champion, Ali knew he had to train like one. As soon as he was introduced to boxing as a teenager Ali knew he wanted to become the greatest boxer ever and for that he was willing to be the work in and become the best. Angelo Dundee who was Muhammad Ali’s trainer said when Ali couldn’t get a ride to the gym he would run to the gym and when he had finished he would run all the way back home as well. His house to the gym was 7 miles and he would do this regularly. When interviewed on his what he usually does he said he that he wakes up at 5.30am and did some light stretching followed by a 6 mile run which he would usually be done in 40 minutes. That’s just over 6 minutes a mile, something even Mo Farah would be proud of! He usually ran in heavy Army style boots which makes it even more impressive.
Ali inspired a whole lot generation of people to become better and become boxers. A lot of boxers such as Mike Tyson and Lennox Lewis as well as many other boxers. But he didn’t just serve as inspiration to boxers, he served as inspiration to millions of people from all walks of life. What he stood for and what he believed in made him The Greatest. He wasn’t just the greatest in the ring but outside as well.
During the twilight of Muhammad Ali’s fighting career, Sports Illustrated profiled the boxer during his training camp for his 1980 title fight against the undefeated Larry Holmes. Ali, who was a mere shadow of his former self, went on to lose the bout (the first and only time he lost by stoppage), and retire just a year later. Angelo Dundee, Ali’s longtime trainer who’d been with him since his early career, told Sports Illustrated during the training camp, “Ali hasn’t won a round in the gym since I’ve known him. He’s the worst gym fighter in the world. But he always showed me flashes: 10 seconds, 15 seconds.” Dundee made the same point to The New York Daily News. “Ali never won a decision in the gym,” he said in a 1996 interview. Muhammad Ali, known by many as simply "The Greatest," left an indelible mark not only in boxing but the world at large. Beyond his quick footwork and charismatic personality, Ali's intense training regimen and dedication were the backbone of his legendary status in the boxing world.
Mental Fortitude: Visualizing Victory
Ali strongly believed in the power of mental preparation and visualization. He was known to visualize victory before his fights, a technique that prepared his mind and boosted his confidence. Ali used to mentally rehearse every fight he had in his mind many times before stepping into the ring. He would see himself at the end of a fight with his arms aloft with the referee declaring him the winner and the champion. He paid attention to detail with his visualization and used to back this up with predictions pre-fight. He would tell his opponent when he was going to win the fight, predicting which round he would be declared the winner. He was extremely well prepared when he stepped into the ring both physically and mentally. In his mind he had already won the fight, he would direct all his focus and energy on making this a reality.
Read also: The Hoxsey Diet
The Rigorous Training Routine
Balance the Grind reports on Ali’s workout routine during his career, which was unusual for a boxer. In his early years, he trained at a Miami gym. He was “the first guy in the gym, and the last to leave,” according to owner Chris Dundee. But Ali didn’t utilize weight training. Dundee admitted he believes “a fighter’s muscles can’t bulk up.” Forgoing the weights, Ali focused on his footwork by jumping rope and shadow boxing. He also did exercises to strengthen his core, including sit-ups and reverse bicycle crunches.
As he got more famous and the media started following him to the gym, he built a private training compound in Deer Lake, Pa. Dubbed “Fighter’s Heaven,” Ali trained for some of his biggest fights there, according to Balance the Grind. He allowed younger fighters - like Larry Holmes and Sugar Ray Leonard - to train there as well. Why did Ali build Fighter’s Heaven? “I got hills to run up and down, and I can run any time of the day I want because I don’t have to worry about traffic. I get me an axe and I go out and chop down some trees.
Ali's training involved chopping wood among other things.
Here's a breakdown of his typical routine:
- Running: Ali's day would typically start with an early morning run.
- Shadow Boxing: Muhammad Ali's legendary shadow boxing routine was a cornerstone of his training, meticulously crafted to bolster his stamina and resilience.
- Sparring: Ali sparred for countless rounds, honing his technique, reflexes, and in-ring strategy.
- Heavy Bag and Speed Bag: To improve punching power and speed, Ali trained with heavy bags and speed bags.
Usually his training routine looked something like this:
Read also: Walnut Keto Guide
- Warm up:- side to sides- torso swivels- jumping around on toes to limber up (15 minutes in total)
- Shadow boxing: 5 X 3 minutes rounds, working on footwork and speed punching (30 second break)
- Heavy bag: 6 X 3 minute rounds, working on combinations and stamina (30 second break)
- Sparring: built up sparring as camp progressed
- Floor exercises:- 15 minutes (300 in total)- bicycle crunches- sit ups with medicine ball- leg raises
- Speedball: 9 minutes (1 minute break)
- Skipping: 20 minutes (Ali always moved around while skipping, never staying in the same spot)
- Shadow boxing: 1 minute, walking around with light shadow boxing
The Champion's Diet
DietMuhammad Ali was ahead of his time in terms of his training and his diet. His diet usually consisted of clean, healthy and natural food that was high protein. He would eat wholesome and nutritious food. So he would eat food like Chicken, rice, steak, vegetables, potatoes and fruits. For breakfast for example he ate eggs, wholesome toast and drank orange juice. Lunch and dinner, he would either have chicken steak with potatoes or vegetables. He would often snack on fruit throughout the day as well as keep hydrated by drinking tons of water and drinking juice. Ali never smoke or drank at all. He believed in taking care of his body and mind and felt that they were more damaging than good. Ali was 100% right in having these views.
Ali ate the usual three meals a day, with dessert and snacks mixed in throughout the day. For breakfast, poached eggs, wheat toast and juice. Lunch included fresh vegetables and lean meat; dinner usually consisted of “baked or broiled fish, chicken or turkey with a salad,” according to his former nutritionist, David Jones. Jones would get up early to make “smoothies, herbal teas and other health drinks” for Ali after his morning run. Ali’s snacks included trail mix, nuts, or candy sweetened with honey. Ali abstained from coffee, soda, and alcohol, preferring distilled water and fruit juices.
- Ali followed a high-protein, high-carb diet, essential for energy and recovery.
Key Elements of Ali's Training Philosophy
Ali was a very fast boxer for a heavyweight and had great amounts of speed and stamina. Training Routine When it came to training Ali adapted an old school style of boxing training. He didn’t really lift weights and relied on calisthenic training like push ups, sit ups and pull ups. His speed for a heavyweight was blistering fast and he would be able to evade oncoming punches with ease. Ali was known for his footwork as well coining the ‘Ali shuffle’, something that helped him confuse his opposition.
He usually did trash talk to his opponents and would often insult the person he would be fighting. However after all this trash talking he would never underestimate his opposition. He would train just as hard as he would and would train as if he was a challenger even though he was the champion. That is the mindset to have. Have the mindset of a champion but have the hunger of a challenger.
- Adequate rest was an essential aspect of Ali's routine.
Read also: Weight Loss with Low-FODMAP