Ever wonder how hard you need to train to become an elite athlete? Look no further! Deus Performance understands and encourages your hunger to take on challenges and accomplish your goals. Here are some training regimes of the best athletes to have graced sport. From the world’s greatest boxers to martial arts masters, take a look at some of our favourite sporting personalities, and their methods to accomplishing greatness. Below are five sports stars’ training programmes, for you to explore!
MIKE TYSON – The heavyweight boxer was asked by a reporter why he religiously wakes up at 4:00 am to begin his morning run. Tyson responded self-assuredly, “So when I’m out training I know my opponent is still sleeping.” Despite Tyson’s drug and alcohol abuse later on, he was determined and focused – no doubt on of the hardest working trainers, during his rise to becoming the youngest man to win the WBC, WBA and IBF World Heavyweight titles at 20 years of age. Tyson’s daily routine…
4:00 AM: 45-MINUTE RUN
10:00 AM: BREAKFAST (oatmeal and milk)
12:00 PM: RING WORK/SPARRING (10-20 rounds)
2:00 PM: LUNCH (steak, pasta and fruit)
3:00 PM: RING WORK AND EXERCISE BIKE
5:00 PM: 2,000 SIT-UPS, 500 DIPS, 500 PRESS-UPS, 500 SURGES, 500 SQUATS AND 15
MINUTES OF FURTHER NECK EXCERCISES.
7:00 PM: DINNER (steak, pasta and fruit juice)
USAIN BOLT – This incredible Olympic athlete is the fastest man on our planet. Known for his speed and exciting personality, this Jamaican sprinter is the first person to hold both the 100 metre and 200 metre world records. Bolt also holds the world record for the 4 x 400 metre relay. Although he makes his achievements look effortless, a lot of hard work and intense training goes on behind the scenes. The following is a typical Bolt training programme for building power!
BUNNY HOPS – 5 SETS – 5 REPS
BOX JUMPS – 4 SETS – 8 REPS
BOUNDING – 3 SETS – 10 REPS
CHEST PRESS – 3 SETS – 10 REPS
LEG EXTENSIONS – 2 SETS – 12 REPS
SQUATS – 2 SETS – 12 REPS
LUNGES – 2 SETS – 12 REPS
FROG LEAPS – 2 SETS – 12 REPS
BEAR CRAWLS – 2 SETS – 25 METRES
BRUCE LEE – Martial artist Bruce Lee is the most famous martial artist ever known. A movie star and cultural icon, he is best known for his lightning quick punches and kicks, two-finger push-up, one-inch punch and his abs of steel. This martial arts genius was so fast, the footage of his fights had to be slowed down in his films, so viewers could keep up with what was occurring! So, how did Bruce Lee train? Well, here are some tips on how you can train abs, like the legend himself. (AMRAP – as many reps as possible.)
BARBELL SLIDE BEND – 5 SETS – AMRAP
HANGING LEG RAISE – 5 SETS – AMRAP
SIT-UPS – 5 SETS – AMRAP
THE TWIST – 4 SETS – AT LEAST 50
DRAGON FLAG – 4 SETS – AMRAP
FROG KICKS – 4 SETS – AMRAP
RAFAEL NADAL – This tennis player is a winner of 14 Grand Slams and is seen by many as the best clay court player in history, thus the nickname “King of Clay”. Rafa broke into the tennis scene at only 18 years of age, wearing his infamous baggy shorts, colourful sleeveless top and bulging biceps. Nadal is renowned for his power and speed; how this tennis ace trains his arms will encourage you to master arm day!
DUMBBELL HAMMER CURLS – 5 SETS – 8 REPS
PUSH-UPS – 10 SETS – 25 REPS
STRAIGHT BAR PUSH DOWNS – 5 SETS – 8 REPS
STANDING BARBELL MILITARY PRESS – 5 SETS – 8 REPS
DUMBBELL SIDE RAISES – 5 SETS – 10 REPS
INCLINE REAR RAISES – 5 SETS – 10 REPS
TENNIS BALL SQUEEZES – (squeeze as hard as you can) 3 SETS – 1 MINUTE
ROPE CABLE PUSH DOWNS – 3 SETS – 15 REPS
CLOSE GRIP BENCH PRESS – 5 SETS – 12 REPS
CRISTIANO RONALDO – The best footballer of all time? Perhaps! The Portugal captain and Real Madrid forward seems to have it all, but all of it stems from hours and hours of hard work off the pitch. Ronaldo’s training regimes are vigorous and very physically demanding. This is one reason why he has been at the top of world’s football for so many years. Take a look at Ronaldo’s leg programme! It gives him the explosive power to out jump an NBA player, as well as the ability to outrun many top competing sprinters!
STIFF LEGGED DEADLIFT – 8 SETS – 5 REPS
DUMBBELL LUNGES – 8 SETS – 10 REPS
CALF RAISES – (each leg) 8 SETS – 10 REPS
BOX JUMPS – 10 SETS – 1 MINUTE
FRONT SQUATS – 5 SETS – 12 REPS
SQUATS – 5 SETS – 12 REPS
SPRINTS – 20 SETS – 100 METRES
1 LEGGED BOX JUMPS – (each leg) 3 SETS – 1 MINUTE
SEEMINGLY, ENDLESS HOURS OF FOOTBALL
With this information concerning the dedication and perseverance of these five athletes, we hope to enlighten and inspire you to begin and/or continue working to accomplish your health and fitness goals!