How Roy Jones trained. Roy Jones. One day with the champion. Training and nutrition. in professional boxing
World boxing star, golden boy - Roy Jones Jr. is not just a boxer. This is the Man thanks to whom boxing regained its entertainment. A man who has invested his entire life in boxing is an icon, along with Muhammad Ali and Mike Tyson. Jones' training has made him what he is - fast, strong, sharp and elusive. He was the World Champion in several weight categories and that is why one can set the training of this boxer as an example to everyone.
Features of training
Roy Jones, despite his enormous natural talent, was very, very hardworking and efficient. Few people could maintain the training pace he did for an extended period of time. It is worth noting that the athlete was also an Olympic medalist, which is quite a bit - the highest level of amateur boxing.
The boxer's training schedule looked like this:
- six days a week, Roy got up around 5:30 am, stretched his muscles and ran about 5-8 km,
- then went to bed.
The daily training began around 12 noon and lasted 2.5 - 3 hours. During this time, Roy managed to:
- warm up,
- work in shadow boxing,
- work on the bag
- work on a pneumatic bulb,
- stretching, pumping the abs (which was Roy Jones’s favorite exercise in training),
- sometimes he sparred.
Biography of Roy Jones
It is impossible to find a boxing fan who has not heard the name of this famous athlete. For almost three decades, the American boxer has delighted his fans with bright, memorable fights. But few people know that his career began with blatant injustice. In the semi-final fight at the Olympics in Seoul, American boxer Roy Jones, according to the unanimous opinion of experts, simply defeated the Korean boxer. But the judges had a different opinion, the victory was given to Roy's opponent, which caused a huge international scandal. This incident ultimately led to a revision of the points system in amateur boxing.
in professional boxing
In his future career, Roy Jones Jr. decided not to rely on judges' decisions, ending most fights by knockout. The pinnacle of the black boxer's career was the title of absolute world champion in the light heavyweight category. Refuting the common stereotype about the intelligence of boxers, Roy Jones Jr. created his own rap group. The fighter takes part in the filming of films with pleasure. And, despite the decline of his career due to his advanced age for a boxer, the athlete is rightfully considered a living legend of modern boxing.
(the athlete devotes 5-6 days a week to his training) usually starts at six o’clock in the morning. Roy Jones performs a complete warm-up, stretching the muscles of the back, legs and side muscles. The next thing Roy does is jog. During training Roy Jones runs 3 – 5 miles (5-8 km).
As can be seen on Roy Jones training video, around noon the boxer starts training in the gym. Roy Jones's training in the gym includes, again, a warm-up - bending towards the legs, grabbing the toes, to the sides, jumping in place, stretching, dynamic crunches and push-ups. Next, the athlete spends 4 four-minute rounds of “shadow boxing”; the next stage of training is practicing strikes with a trainer on the paws. Also Roy Jones training consists of four 4-minute rounds of hitting a heavy bag, followed by sixteen minutes of hitting a speed bag that is suspended from the ceiling.
As seen in Roy Jones training video also includes honing punches on a punching bag, which is suspended on stretchers between the floor and ceiling. The duration of this workout is also 16 minutes. An integral part of boxer Roy Jones's training is fifteen minutes of jumping rope and abdominal exercises (Roy says these are his favorite exercises). Roy pumps up the abs in four sets of 100 times by raising the torso from a lying position, raising the legs and performing folds (breaks between each series are half a minute). Roy Jones's training ends with relaxation jumps in place.
Open Roy Jones training video
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Run
Roy Jones' training (he devotes 5-6 days a week to this) start around six o'clock in the morning. He fully warms up, stretches the muscles of the back, legs and side muscles, and then runs 3 to 5 miles.
Exercises
At noon, as seen in the Roy Jones workout video, he starts working out in the gym. The boxer warms up by doing bends (towards the legs, touching the toes, to the sides), jumping on the toes, stretching, crunches and push-ups. Conducts 4 four-minute rounds of shadow boxing, then works with a trainer on the pads, practicing various strikes. Roy Jones' training then includes 4 four-minute rounds of hitting a heavy bag, and then for 16 minutes he practices blows on a high-speed bag suspended from the ceiling.
Next stage Roy Jones training video– practicing punches on a punching bag suspended on guy wires between the floor and ceiling, also for 16 minutes. As a mandatory exercise, Boxer Jones's training includes jumping rope for a quarter of an hour and abdominal exercises(the boxer claims that he likes to do them the most). Roy pumps his abs in 4 sets, lifting his torso 100 times from a lying position, lifting his legs and doing folds (resting for half a minute after each series). Roy Jones's workout ends with relaxing movements - jumping in place.
Roy was born in January 1969 in Tata Florida. The future champion came to the boxing section at the age of ten. Moreover, Roy’s father, who in the past also practiced boxing, insisted on this. For many boxing fans, Roy became an idol after participating in the 1988 Olympics. Although he lost to the Korean fighter Park Si Hoon in the final, all spectators saw that Roy should have been the winner. He methodically beat his opponent throughout all three rounds of the fight, but the judges gave the victory to Si Hong.
Boxing fans could not help but be attracted by Jones' fighting style and his high speed. After the Olympic Games, the swarm decides to switch to professional boxing. His first official fight in the professional ring took place in May 1989. And already in the second round, thanks to a technical knockout, Jones celebrated his victory. This was followed by a series of victories of 24 fights and in 1993 Jones became the IBF world champion in the middle weight category.
One year later, Jones moved up to a heavier category and again became the world champion. Jones manages to defend his title five times, after which he decides to move up to light heavyweight. This happened in 1996. However, the first fight for the world title in the new weight category was unsuccessful, and Roy lost to Montella Griffin.
Note that this was the first defeat of the swarm in their professional career, although this could not have happened without judicial intervention. After this fight, Jones received a barrage of criticism, but he managed to win the right to a rematch, in which his opponent did not have even the slightest chance. Already in the first round, victory by knockout was awarded to Roy.
In 1998, the so-called unification fight took place with the WBA world champion against Lou Del Valle, in which Jones celebrated the victory on points. A year later, he manages to add another one to his titles - the absolute world champion in the light heavyweight category.
Roy subsequently defended his title seven times and in 2003 moved to the heavyweight division, where he also enjoyed success. His opponent in the final match was Antonio Tarvera.
For many fans of the boxer, it was a complete surprise that plunged them into shock. The result was a defeat in the rematch, which took place six months later. Moreover, Tarvere’s victory was awarded by technical knockout in the second round. The series of failures did not end there for Roy, and after another 4 months he lost to Glen Johnson and again by knockout. Next year, another fight is held between Roy Johnson and Antonio Tarvera, in which the second boxer again wins, but on points.
After three consecutive defeats, Roy’s desire to leave big boxing turned out to be quite understandable. But he could not be absent from the ring for a long time, and already in 2006 his return took place. At first, his rivals did not have formidable titles and Jones did not have any big problems.
This continued until 2008, when he met in the ring in an intermediate fight with Felix Trinidad. The judge unanimously awarded the victory to the American. The swarm fought its last fight in 2009 in its hometown and defeated Omara Sheika. This victory was Jones' 54th in his professional career.
Unfortunately, Roy fell into that category of world boxing stars whose representatives were unable to properly manage the fees they earned. This largely explains his desire to continue performing for a long time. Currently, Jones is involved in various projects.
Quite often he appears as an expert commentator. In addition, Roy also appeared in the music industry. It is quite obvious that all the tracks he recorded were created in the rap genre. The boxer also made his mark in the cinema, having played in such a blockbuster as “The Matrix” and lesser-known films, for example, “Downhole Revenge” or “Southpaw”.
Roy Jones training program
Roy, he said, always followed a daily routine. For example, he always woke up and went to bed at the same time - 5.30 and 10.30, respectively. Before his morning jog, the boxer actively warmed up and performed stretching exercises. On average, he ran three to five miles and went to the gym at noon for a workout that ended at 3:30 p.m.
According to Roy himself, he really loved to train, and if we talk about strength training, then most of all he liked to pump up his abdominal muscles. By the way, Jones trained five or six times during the week. Each workout began with a warm-up, after which he moved on to the main part of the training:
- twisting of the torso;
- push ups;
- stretching exercises;
- jumping on toes;
- four rounds of shadowboxing (each lasting four minutes, with pauses lasting 230 seconds);
- working with a heavy bag in a similar way;
- training with a speed bag for a quarter of an hour;
- training with a pear on stretches for 15 minutes;
- working with a skipping rope for 25 minutes at a constant speed;
- four sets of leg raises of 100 repetitions (the pause between sets was 30 seconds);
- four sets of crunches of one hundred repetitions with pauses between sets of 0.5 minutes.
A few days in the life of Jones ahead of his fight against Joe Calzaghe
Let us remember that this fight took place on November 8, 2008. Roy kept a diary and decided to open the records dedicated to the preparation for this battle to the general public.
After the traditional morning cup of coffee, Jones went to his morning workout. Unfortunately, he had to be delayed because he got stuck in a traffic jam. On this day, a film crew from the popular channel “24/7” followed him around the hall. The lesson began with a cardio session, after which strength training began, in which special attention, however, as always, was paid to pumping up the abs.
Returning home, John had breakfast, changing his menu somewhat. Overall, the swarm was pleased with the meal and may want to make more frequent changes to the diet in the future. Then came the rest, which was dedicated to the computer, or rather to the video game. The time for the scheduled press conference imperceptibly approached, and Jones spoke by phone with British journalists. The evening training consisted of sparring sessions, followed by another conversation with media representatives. After the shower, Roy began to get ready for bed.
The previous evening, Roy had been thinking about the two days ahead. The closer the day of his fight got, the clearer the feeling about the need for a change in the daily routine became. He needed to find time in his busy schedule to sign autographs and promote the fight. For fans, he chose Saturday and on the same day he wanted to go to watch the fight between Hopkins and Pavlik.
He was also visited by thoughts about the sparring sessions held a little earlier, and plans were also made for the next series of sparring fights, which were supposed to take place on Monday. Jones tried to make a plan for each training session in advance and work until all the plans were implemented. Today his class lasted five hours, and he devoted most of it to speed and endurance training.
After his morning run, Roy signed autographs. After all, we can’t forget about the fans. He then boarded a flight to Atlantic City to attend the Hopkins-Pavlik fight.
It was Sunday and Jones deserved a rest. Returning from Atlantic City, the athlete watched TV and rested.
In the morning, Jones woke up before his alarm rang and began to think about his plans for the coming day. It was still dark outside, although the sun was already beginning to appear over the hill. The approach of winter was already felt, and the entire earth was covered with frost. Like any new day for Roy, this one began with a cup of coffee and a morning run through the mountains. After a light breakfast and a few press interviews, Roy stopped at the racetrack to place a couple of bets. Sparring sessions were scheduled for 6 p.m., which they worked through with complete dedication. In the evening, Roy watched TV and played his favorite video game.
Jones woke up at seven o'clock in the morning and, as usual, after a cup of coffee with cream, the boxer went to the gym. He had a flight to Florida that day and wanted to get in a strong workout and meet his kids before the fight. After finishing his morning workout, he rested for two hours and did a second session. During the break between practices, Roy's thoughts were occupied with the local high school football team, whose games he tried not to miss.
Unfortunately, he had to do this on this day, because the flight would not wait. However, he sent the guys a note and gifts, saying that he would definitely attend their next game next week. During the second lesson, he trained with a pneumatic bag, shadowboxed, and also worked with a jump rope. The next two days were supposed to be a day off for Jones, after which he planned to resume classes.
How Roy Jones trained, see the video below:
