Here’s How To Train Like Boxing Legend Manny Pacquiao

A wise man once said “train hard, fight easy”. And we think it makes total sense. After all, we were all born equal – it’s just that some people choose to stay focused, persevere, and train harder than the rest. These are the people who eventually go on to achieve success in whatever they pursue. Boxing legend Manny Pacquiao happens to be one of them.

Although it takes a great deal of passion, dedication and hard work to be in his best shape, Pacquiao always gives his 100%, no matter how physically or mentally demanding his training is.

So what exactly does ‘Pac-Man’ do to stay on top his game? Well, now you can find out, and train like a champ! Today, Evolve Daily shares the training routine of boxing legend Manny Pacquiao.


1) Running

3/9/10,Dallas,Texas --- "DOUBLE PACMAN" --- Seven-time world champion and "Fighter of the Decade" Manny "Pacman" Pacquiao takes a morning run with his dog 'Pacman' Tuesday morning for his upcoming World Welterweight championship against challenger Joshua Clottey on Saturday,March 13 at Cowboys Stadium in Arlington,Texas on HBO Pay-Per-View. --- Photo Credit : Chris Farina - Top Rank (no other credit allowed) copyright 2010

According to Pacquiao’s coach, Freddie Roach, he runs for 30 minutes on flat surfaces on sparring days. On non-sparring days, he pushes himself with an hour-long uphill run, which is about 8 miles.

There’s no surprise that running is an important exercise that ‘Pac-Man’ does regularly. After all, it’s a great way to build stamina and cardiovascular endurance, as well as strengthen the core. It’s no wonder then, that running can elevate every martial artist’s game.


2) Battle Ropes

March 24, 2014, Hollywood,Ca. --- Superstar Manny Pacquiao works the ropes with strength/conditioning coach Justin Fortune (R) during training at the Wild Card Boxing Club for his eagerly-anticipated rematch against undefeated WBO World Welterweight champion Timothy Bradley. Promoted by Top Rank®, in association with MP Promotions and Tecate, Pacquiao vs. Bradley 2 will take place, Saturday, April 12 at the MGM Grand Garden Arena in Las Vegas, Nevada. It will be produced and distributed live by HBO Pay-Per-View® beginning at 9:00 p.m. ET/6:00 p.m. PT. --- Photo Credit : Chris Farina - Top Rank (no other credit allowed) copyright 2014

Ever wonder how Manny Pacquiao throws such explosive punches? Well, he develops power and works his muscles with battle ropes. Commonly used in high intensity interval training, battle ropes boost aerobic and anaerobic endurance, as well as strengthen the arms, abs, shoulders, and legs.

Apart from working various muscle groups, battle ropes allow you to reap fitness benefits without straining your body the way other high-impact exercises do. Hence, it’s a great way to strengthen your muscles and build endurance.


3) Plyometrics


In 2012, Pacquiao decided to start plyometrics training. This is because he felt that a lack of plyometrics training might have contributed to his sluggish performance in his third fight against Juan Manuel Marquez.

These plyometrics exercises require him to utilize maximum force in short spans of time. Hence, increasing his speed, power, and strength. Such exercises include squat jumps, power skipping, and push ups, among others.


4) Shadowboxing

Shadowboxing is the bread and butter of martial arts. That’s why there’s no surprise that it’s something ‘Pac-Man’ does to work up a sweat before he gets to boxing.

Apart from shadowboxing to refine his boxing technique, he sometimes trains with dumbbells in each hand so as to build his shoulder and arm endurance. (We believe that this is his secret to executing those swift punches!)


5) Sparring 

April 21, 2011, Hollywood,Ca. --- Superstar Manny Pacquiao gets ready to spar at the Wildcard Boxing Club in Hollywood Thursday in preparation for his upcoming World Welterweight mega fight against "Sugar" Shane Mosley on Saturday, May 7 at the MGM Grand in Las Vegas. Pacquiao vs Mosley is promoted by Top Rank in association with MP Promotions,Sugar Shane Mosley Promotions,Tecate and MGM Grand. The Pacquiao vs Mosley telecast will be available live on SHOWTIME Pay Per View. --- Photo Credit : Chris Farina - Top Rank (no other credit allowed) copyright 2011

Needless to say, sparring is an important aspect of Pacquiao’s training. Like shadowboxing, sparring is something that all martial artists should include in their training. This is because it helps you to make sense of the various techniques you’ve learned in class, and also gives you a clear understanding of distance and timing.

To stay on top of his game, ‘Pac-Man’ includes 15 rounds of sparring, 2 days a week.


6) Heavy Bag And Speed Bag Training

Pacquiao works on his strength and speed by regularly training with the heavy bag and speed bag. In a typical session, he does 10 rounds on each bag, which probably also contributes to his cardio. Hence, helping him to last through his fights.


7) Crunches And Russian Twists 


The core is one of the most important muscle groups that every martial artist should strengthen. This is because it’s made up of muscles which hold your body together, and help combine your limbs’ forces into a powerful total force.

That’s why Pacquiao makes it a point to include core strengthening exercises in his workouts. This includes Russian twists, ab crunches, and side crunches.

All these exercises would not be effective without adequate rest and a good diet. That’s why ‘Pac-Man’ always takes a day off after 6 days of intense training. And you should, too! By giving your body enough time to recover, you’ll be ready to get back to training the next day.

So tell us, which of these exercises are you going to start doing?


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