1 Pull-up
Sets 4 Reps 15
"Pull-ups will help you to build a strong upper back," says Ruben Tabares, Haye’s conditioning coach and dietitian, as well as an Olympic hopeful in the 400m hurdles. “Start out with bodyweight pull-ups, then hold a dumbbell between your legs as you improve. Once you get comfortable with the weight, increase it so you're constantly pushing your muscles to strengthen and grow.“
2 Squat
Sets 4 Reps 15
Begin with bodyweight squats then gradually add extra weight. "Even David doesn't go too heavy though," says Tabares. "He doesn't want to get so bulky that it limits his speed or mobility."
3 Triceps dip
Sets 4 Reps 15
"Bodyweight dips are great for strengthening your triceps, which willl help you develop the arm strength you need to throw fast, powerful shots," Tabares says.
4 Medicine ball abs throws
Sets 4 Reps 100
"Start in a sitting position about a metre away from a standing partner and get them to throw the medicine ball at you. Catch it and lie back, touching it on the floor behind your head, then sit up and throw it straight back to them. This will help to build strong abs, which you’ll need to take body shots and transfer power from your lower to upper body when you plant your feet to throw a bomb. The high reps will help develop endurance."
More Boxing Sessions
- David Haye Workout
- Use This 15-Minute Boxing Workout From Barry McGuigan To Start Getting “Punching Fit”
- Punching-Bag Workouts for the Gym
