Mike Tyson’s workout routines and diet guide to become a champion

Mike Tyson’s workout routine is very impressive. The boxing legend is known for his explosive knockouts and impressive physique. As the baddest man on the planet, Tyson’s intense training sessions leave no doubt about his expertise.

Whether you’re a boxing enthusiast or someone looking for a challenging workout, Tyson’s training regimen is worth exploring. By embracing his technical training and his diet, you can embark on a journey towards achieving your peak fitness. While we can’t promise you’ll become a boxing pro, incorporating his fitness routine can undoubtedly push you into the best shape of your life.

Who is Mike Tyson?

Mike Tyson, the former American professional boxer had an amazing career from 1985 to 2005. He earned nicknames like Iron Mike, The Baddest Man on the Planet and Kid Dynamite. Tyson is notably recognized as one of the greatest heavyweight boxers of all time.

At the age of 20, Tyson became the youngest heavyweight champion in history, achieving considerable success in the boxing world. He made history by holding the IBF, WBA and WBC titles simultaneously. Tyson’s unique boxing style, known as the peek-a-boo style, has added to his fame and success.

Profile and stats

  • real name: Michael Gerard Tyson
  • Date of birth: June 30, 1966
  • Age in 2023: 57
  • Birth place: Brooklyn, New York
  • Professional records: 58 fights with 50 wins, 2 no contests and 6 losses
  • Height: 178cm (5ft 10in)
  • Weight: 100kg (220lbs)

Things you need to know about Mike Tyson’s boxing history

mike tyson workout routines

Juvenile detention – Mike Tyson’s journey began with a challenging upbringing, being involved in street gangs and eventually being sent to juvenile detention. However, his talent was recognized by social worker Bobby Stewart, who introduced him to famed coach Cus D’Amato who eventually became his legal guardian. Under D’Amato’s guidance, Tyson developed a unique peekaboo boxing style that made him nearly invincible in the ring.

Career – After a successful amateur career, Tyson turned pro in 1985 and quickly rose to fame. In 1986, he made history as the youngest ever heavyweight champion by winning the WBC title. The following year he added the IBF and WBA titles to his collection.

His record includes impressive victories over notable opponents. In 1990, Mike had an undefeated record of 37-0. This solidified his status as one of the greatest boxers of all time. However, in his 38th professional fight, he suffered a surprising loss to the underdog, Buster Douglas.

Retirement – Over his 2-decade career, he suffered only 6 losses. Despite his success, Tyson faced financial challenges and filed for bankruptcy in 2003, despite him earning millions during his career. He also suffered losses in fights in 2004 and 2005, which led to his retirement from professional boxing.

At the age of 54, Mike Tyson made a comeback in 2020, facing boxing star Roy Jones Jr. The fight with Jones resulted in a draw, although it is widely believed that Mike was the real winner.

What is it Mike Tyson’s workout routine?

mike tyson workout routines

Before he became a household name, Mike Tyson was just a kid from Brooklyn who trained tirelessly to become the boxer he is known today. With an intense training regimen, Iron Mike built his strong physique one rep at a time.

1. Morning Run – Running has been shown to have several health benefits and may even increase lifespan (1). Tyson spent 8 to 10 hours a day training, starting his day at 5 a.m. with a 3-mile run to improve his lung capacity and stamina for long fights. According to Mike, getting up early gave him mental strength, as he believed that winning the morning meant winning the day.

2. Boxing Practice – Starting the day with strenuous physical work can be exhausting, so Mike Tyson rests up until 10am before turning to sparring practice (2). His boxing drill typically includes 8 to 12 rounds of sparring. In his youth, Tyson attributed his power and punching effectiveness to heavy bag workouts, which strengthened his hips (3).

His trainer, Cus D’Amato, had him train on a 300-pound bag at a young age to develop power in both hands. At age 18, Tyson was adept at using both hands to deliver powerful blows. He preferred water bags because they looked more realistic.

Tyson also incorporated a grip bag into his training to improve head movement and elusiveness. Subsequently, he concluded his boxing training with rhythmic gymnastics exercises.

3. Calisthenics Workout – Mike Tyson’s calisthenics routine included

  • 2000 abs
  • 2000 aerial squats
  • 500-800 bench dips
  • 500 push-ups
  • 500 tricep extensions
  • 500 shrugs with a 30kg barbell
  • 500 neck locks

To improve his stamina in fights, Mike Tyson placed special emphasis on strengthening his neck through crunches or neck curls. This exercise has become a trademark of his workout routine and has played a significant role in reducing the risk of being knocked out (4). While neck rolls are a common practice in boxing, Tyson’s dedication to this exercise sets it apart. He would also perform wrestler-style bridges for another 10 minutes after the ten rounds of neck curl. On his prime night, his grueling workout plan contributed to a whopping 20-inch neck.

4. Cardio Finisher – He concluded his workout with a 30-minute session on the stationary bike at 8:00 pm or low-impact cardio. Finally, she aims to get a full 7 hours of sleep each night by going to bed around 10pm.

Mike Tyson weight training

Mike Tyson’s workout routine focused primarily on bodyweight exercises and practical boxing techniques. Weightlifting was not commonly practiced in the boxing world at the time, as it was believed that gaining muscle mass through weightlifting could make a boxer slow and less agile.

However, Tyson introduced weightlifting into his workout regimen during his time in prison. By incorporating weightlifting, Tyson aimed to improve his overall strength and conditioning (5). This shows that he was willing to explore different methods to improve his performance in the ring.

Mike Tyson’s prison training

mike tyson workout routines

In 1992, during the height of his career, Mike Tyson faced a rape conviction and was sentenced to 6 years in prison. However, he was paroled after serving 3 years. Surprisingly, Tyson considered those 3 years in prison as the best phase of his life, finding inner peace and balance.

Despite the limitations, he remained committed to his workout routine. He woke up early, ran around freely and enjoyed his favorite food. He engaged in intense running sessions, covering a distance of around 8-9 miles. Even at night, he continued his running routine for about 4 hours within the confines of his room. Additionally, he has incorporated jumping exercises into his workouts.

Jail squat workout

Mike Tyson developed a unique squat workout during his time in prison. This workout can be done anywhere and all you need is a deck of cards. Here’s how you do it.

  • Line up 10 cards about 3 inches apart.
  • Crouch down and take the top card, placing it on top of the second card.
  • Crouch two more times to collect the second set of cards before moving on to the third card.
  • Crouch twice to stack each card on the third set, then crouch three times to pick them up and take them to the fourth card.
  • Repeat this pattern, stacking and collecting cards individually, until you reach the end of the 10-card row.
  • By completing this sequence, you will have done 100 squats in total.

Mike Tyson’s dedicated training in prison paid off as he managed to lose a significant amount of weight, going from 285 to 215 pounds. In 1995, he returned victorious to the ring, quickly defeating Peter McNeeley.

Mike Tyson’s diet Floor

mike tyson workout routines

Mike Tyson’s workout routine, as well as his diet, may seem simple, but they’re effective. He consumes between 3,000 and 4,000 calories a day, so he’s slightly caloric. During his intense training he weighed about 220 pounds and trained 50-60 hours a week. Despite consuming a high amount of calories, Tyson would still lose around 15-20 pounds during his fight camp. So he ate a nutritious diet consisting of ample amounts of protein, along with fruits and vegetables (6).


  • Oatmeal: A source of complex carbohydrates for energy.
  • Milk: provides calcium and vitamin D.
  • Vitamin supplements: including magnesium tablets and fish oil.


  • Chicken Breast: High in protein and low in fat and carbohydrates.
  • Rice: especially brown rice, which is high in whole grains and is better than white rice (7).
  • Orange Juice: Offers vitamin C and a healthy boost of energy.


  • Steak: A source of iron, vitamin B-6 and healthy fats.
  • Pasta: Provides carbohydrates for energy.
  • Orange juice: Iron Mike’s favorite choice.


  • Protein shake blended with 6 bananas: Extra protein increases muscle mass and recovery, while bananas offer natural sugars and potassium (8).

Cheat Meal

  • Ice Cream: Contains sugar but also provides calcium.
  • Cap’n Crunch Cereal: Delicious, but not the most nutritious choice.


Mike Tyson’s workout routine and diet are the secrets behind his legendary status. His discipline, dedication and relentless drive are evident in his training. He devotes 8 to 10 hours a day to intense workouts, pushing his body to maximum levels of strength, speed and endurance. His training was primarily designed to maximize his performance in the ring. In addition to his rigorous workouts, Tyson fueled his body with a high-calorie diet. His amazing legacy and his regime continue to motivate everyone to push their limits and strive for greatness.

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