On a typical training day, Anthony Joshua, the world heavyweight boxing champion and Olympic Gold Medalist, starts his day at 6:30 am and ends around 8:00 pm. Joshua’s training schedule includes a stretch run, and three gym sessions at around 11:30 am, 1:30 pm and 5:30 pm. Despite his intense training schedule, he always enjoys weekends off to recover.

Anthony Joshua is not only a boxing icon but also a face sought after by many leading brands in the world. Joshua’s glory comes from his persistent and scientific training process. So, what does Joshua’s training day look like? Let’s explore with coach Tran Hung through the video below.

Joshua’s training usually takes place before breakfast, when his body has not yet absorbed food. He does his exercises on an empty stomach to increase his stamina and burn fat. To prepare for his workout, Joshua usually wakes up two hours before the start. During his workout, each round lasts for three minutes with a one-minute rest. He completes a 900-meter run in three minutes, then rests for one minute and repeats eight times to simulate the demands of a real match.

Joshua also adopts a special training method from Brazilian footballers by doing air punching in the sand. This helps to train the strength, stability and balance of his legs, similar to what top footballers like Pele and Ronaldinho do.

To strengthen his neck, Joshua often uses a neck harness with weights. The exercises include leaning over the edge of the sling and using the strength of his neck to pull the weight up or down. Joshua believes this improves his punching ability and overall strength.

In addition, Joshua also focuses on focus and perseverance during training. He shared that boxing still maintains a harsh and traditional training method. To become a boxer, you only need a pair of gloves, a few pairs of shorts, a heavy bag and a trainer. This sport does not require a lot of complicated equipment but requires high dedication and effort.

Joshua often trains outdoors with exercises such as sprinting and other physical exercises. He runs between lampposts, does movements such as squats and push-ups to strengthen his whole body. For Joshua, outdoor training not only helps him connect with nature but also increases his endurance and stamina.

In terms of diet, Joshua often uses healthy meals such as fish, chicken, rice and vegetables from the Sate Food company. In the evening, he can eat comfortably, such as a whole chicken and salad. Joshua also pays special attention to core training, which is important for power transfer when punching.

One of the exercises that Joshua dreads the most is high-intensity sprinting, which requires explosiveness and high endurance. Joshua shares that it is all a matter of mentality, and overcoming these challenges is the most important part of the training process.

Joshua also loves playing football in his free time and often plays football when he is away. This not only helps him maintain his flexibility but also makes outdoor training more interesting.

Hopefully, sharing Anthony Joshua’s training process and secrets to success will provide useful information for you. Stay tuned for the next video clips to discover more effective exercises and training methods.