Every athlete knows that the key to success and victory is perseverance and work. Daily grueling training with practicing the technique of movements and other qualities.
The desire to achieve the same high results as world famous athletes arises from many. But only a few achieve this, because not everyone will be able to withstand the training of Muhammad Ali. He practiced every day, 6 times a week. The intensity of the activity was always controlled by time. The duration of approaches and rest, the number of repetitions was strictly indicated and performed without concessions and concessions. The duration of classes ranged from 1 to 1.5 hours.
Athlete training was a complex training cycle, which was planned and supervised by trainer Angelo Dundee.
Muhammad Ali's daily routine
The day began with a little stretch, and then jogging at 5.30. He covered a distance of 6 miles in about 40 minutes. I 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, fruits, juice and water. After lunch - communication with the press. Duration of sleep - depending on how you feel.
Muhammad Ali, training: special exercises
Each training session began with a warm-up duration of 15 minutes. It is possible to warm up and prepare the body for the main loads with simple exercises. These are bends to the side, turns and jumps on toes.
The warm-up continued with work on movements and working out the speed of blows, consisted of 5 rounds of 3 minutes. This technique is called shadow boxing. At the end of each round, rest was allowed for 30 seconds.
Muhammad Ali's training program includes compulsory exercises.
Sparring is part of every workout. Its duration increases with increasing load. The maximum time in sparring is at the end of the training cycle.
Strength exercises
Did Muhammad Ali use barbells and dumbbells? The training of the athlete took place without the use of additional weights. All exercises were performed with their own weight. For example, training the abdominal muscles was a complex of several exercises.
The first is direct twisting lying on your back. The second - direct twisting lying on your back with simultaneous circular movements of the legs ("bicycle"). The third is leg lift.
Ali repeated all 3 exercises 300 times. The execution time is 15 minutes. Rest between exercises was 1 minute.
Aerobic exercise
After strength exercises 9 minutes of work on a speeding pear. 1 minute rest.
Then 20 minutes on a skipping rope with constant movement: in a circle, forward, backward and other options. 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 do with pleasure? Training with a rope and "shadow boxing".
In addition to jogging in the morning, the athlete collected stones and asked his brother to throw them at him. Such an unusual technique worked out a sense of distance and shock. And if at first Ali walked with bruises, then over time he worked out the technique of dodging stone.
Perhaps due 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 worked out technique, coordination and reaction, increased strength indicators, speed and endurance.
Thanks to his perseverance and work, he achieved phenomenal results in sports.