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 Manny Pacquiao’s Favorite Exercises for Peak Boxing Performance:
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
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.
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.
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!)
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. To see a full breakdown of his workout, click here.
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?