In boxing, Manny Pacquiao has the status of one of the brightest representatives of this popular sport. The famous fighter managed to reach the top of the rating in as many as eight weight categories, breaking a number of records. To achieve such impressive results, the athlete regularly engaged in a special program. What is Manny Pacquiao training? What diet was a successful athlete following? We will tell about all this in our publication.
Boxer Training Day Scheme
Manny Pacquiao's daily training was held according to this plan:
- Short run and warm up for 15-20 minutes.
- Shadow boxing for 8 rounds.
- Sparring with another boxer or work on the “paws”.
- Striking a heavy bag - 6-10 rounds.
- High-speed work on a pear in the form of a drop - 15-20 minutes.
- A set of strength exercises - 45 minutes.
Manny Pacquiao followed the specified training pattern for six days. On Saturday, the athlete sometimes deviated from the plan, devoting time to the cross-country with obstacles. Sunday was dedicated to rest and recovery.
Power training
During the strength training, Manny Pacquiao did push-ups from the floor with a narrow setting of the palms, changing the angles of the limbs, various kinds of claps. This was followed by lengthy, debilitating abdominal exercises. The athlete supplemented the classes with steps and jumps on the curbstone, squats on one leg. The boxer paid considerable attention to strengthening his hands. In order to pump the marked zone, Pacquiao moved from the back of his hand to his fists in a stance with an emphasis lying down.
Abdominal bleeding
Manny Pacquiao paid special attention to training the press. At the peak of his physical form, the athlete daily made several thousand body movements aimed at the qualitative development of muscles in the marked area. The boxer resorted to this in order to prepare the body for the perception of enemy attacks and a decrease in the sensitivity of local tissues.
Manny Pacquiao's training program for the press is as follows:
- Body twisting - the athlete makes one important addition to the standard exercise. Being in a supine position, the athlete extends his arms in front of him. Lifting the upper body is performed with a short amplitude, which allows to achieve a burning sensation in the target area.
- Twisting with raising legs - the exercise allows you to carefully work out the lower and upper abdominal area. Since the lower extremities have to constantly be kept on weight.
- Alternating twists - the athlete is laid on the floor, stretching his arms forward. Palms close in the castle. Legs are slightly bent at the knees. First, the athlete holds the upper limbs on the left, and then on the right side of himself. In each position, about 30-50 repetitions are performed. Exercise makes it possible to work out the oblique muscles of the abdominal region with high quality.
- Pendulum - lying on the floor, the athlete keeps his arms crossed on his chest. Then the boxer describes the torso movement around its own axis. The lumbar region remains pressed against the floor during training.
- Twisting with a twist - in the supine position, the leg is thrown on the leg. The athlete performs elbow pulls of one hand to the knee of the opposite leg. Then there is a change of limbs, and the exercise is repeated.
- Twisting on its side - the athlete lays on one side and raises the body up. Then Manny moves to the other side. Exercise makes it possible to properly pump the oblique muscles of the abdominal press.
- Folds - being in a sitting position, the athlete brings together bent legs and body. Folding the body contributes to the creation of increased loads on the entire area of the press.
Power Features
Training Manny Pacquiao would not be so effective without following a specific diet. The athlete usually woke up close to 6 in the morning and jogged on an empty stomach. Then the boxer ate oatmeal cooked in non-fat milk, where fresh berries and honey were added.
After the main training in the gym, the athlete ate boiled rice in the amount of one cup, supplementing the dish with dried meat. The meal was completed with several glasses of skim milk in a warm form. Boiled chicken breast sometimes served as an alternative to dried meat.
This was followed by intense strength training, after which Manny absorbed a protein shake. The final evening meal included all the same rice, as well as a boiled duck egg, supplemented with greens and ginger.