Heavyweight Boxer Deontay Wilder’s 4-Day Workout Program

Deontay Wilder is arguably the finest heavyweight boxer in the world. He’s nevertheless to drop outright in the boxing ring in around 43 career matches, and he’s earned the name as a knockout artist by ending 41 of his wins with a KO. Not terrible for a male who only began boxing at the age of twenty.

Known by the nickname “The Bronze Bomber” for winning a bronze medal at the 2008 Olympics, Wilder has electrified the heavyweight division with his temperament (and, sure, penchant for knockouts). A most important element of why Wilder has been so productive has been his concentration on education and planning for each and every match with intense detail. Wilder has labored with trainer Joey Scott for a range of many years. They’ve collaborated on applications that assist Wilder deal with off against person opponents and max out his agility, speed, and uncooked electricity.

“I’m just quite distinct from the typical fighter and so I prepare differently than the typical fighter,” Wilder tells Men’s Journal. “That’s why I’m ready to do a good deal of factors. When you glance at me, I’m huge, but I’m agile and cell, so it can make me versatile in the ring and ready to transfer all over. When you have the adaptability to transfer all over the ring like I can, you don’t get as exhausted. I function on the fundamentals a good deal, and I do a good deal of sparring as element of my camps. I also like to use swimming and water exercise sessions as element of my education.”

Here’s a glance at one of the agility exercise sessions Wilder incorporates in his education: 

Wilder is established to get back in the ring for one of the most anticipated matches of the calendar year: Immediately after combating to a break up attract back in December 2018, Wilder is matching up with Tyson Fury for a rematch, this time in Las Vegas on Feb. 22.

(Note: Modify the weights, sets, and reps for your capability. As Wilder said, he’s not the typical person—or boxer.)

Deontay Wilder’s four-Working day Training Software:

Guidance: Before each and every exercise session working day, Wilder does a dynamic warmup consisting of stretching and motion drills. Check out this warmup to key your system.


Cone Agility Drills: Established up two cones three ft aside and transfer laterally all over the cones in a circle. “Focus on lateral motion and steadiness whilst shifting directions,” states Scott. Carry out two sets x three reps (one revolution all over the cones is 1 rep).

Type Operate Drills: “On the very first established, do foot around ankle motion for the second established, do foot to shin and on the 3rd established, do foot around knee,” Scott states. “You can use the very same cones as the prior drill for length.” Carry out three sets x four reps, getting 1 minute relaxation among each and every rep and four minutes relaxation among sets.

Awesome Down/Stomach muscles Finisher: Complete situps, crunches, Russian twists, woodchops, reverse crunches, and any other core moves you like. Carry out 200 full reps.


Pool Intervals: 

  • Remaining Leg Bounds: 1 established x four laps (1 lap = the moment throughout the pool) – For a demonstration of the leg sure, enjoy this video clip.
  • Ideal Leg Bounds: 1 established x four laps
  • Double Leg Bounds: 1 established x four laps (alternate bounds among still left and right)
  • Break up Jumps: 1 established x four laps
  • Squat Turns: 1 established x four laps
  • Wall Leg Kicks: 6 sets x three minutes
  • Awesome Down: 6-lap swim


Lively Recovery Working day: Body routine maintenance, therapeutic massage, and rehab function.


Rudiment Hops: Established up cones at a comfortable duration aside to use for each and every established. (Go here and here for a demonstration of Rudiment Hops)

  • Single Leg Hops: two sets x two reps (each and every rep really should be back and forth)
  • Double Leg Hops: 2 sets x two reps
  • Ahead Hops: two sets x two reps
  • Sideways Hops: 2 sets x two reps

Cone Agility Drills (very same from Monday exercise session): 2 sets x three reps all over the cones


Note: Use the weights-reps-sets-relaxation selection that is comfortable for you

  • Deep Back Squats: 4 sets x 8 reps
  • Dumbbell Reverse Lunges (forty five lbs): four sets x ten reps
  • Deadlifts (225 lbs): four sets x 8 reps
  • Leg Extensions: 4 sets x 12 reps
  • Dumbbell Single-Leg Calf Raises (forty five lbs): four sets x ten reps
  • Single-Leg Leg Push: four sets x ten reps each and every facet
  • Single-Leg Hip Extensions: 4 sets x ten reps


Sand Pit Plyometric Moves: Wilder does these on sand, but you can do these on a mat/in the fitness center as very well. Carry out four sets x 30-sec. rep for each and every exercising. Relaxation 1:30 among rounds.

  • Squat Jumps 
  • Single-Leg Knee Tuck Hops (30 sec. per facet)
  • Squat Jumps
  • Leaping Lunge (30 sec. per facet don’t change each and every rep)
  • Pause Squats
  • Leg Hops (30 sec. per facet)
  • Higher Knees 


  • Clear Pulls: four sets x 8 reps
  • Lunge Position Dumbbell Shoulder Push (35 lbs): four sets x 8 reps
  • Dumbbell A person-Arm Row (50 lbs): three sets x 8 reps
  • Dumbbell Bent About Row (fifteen lbs): three sets x 8 reps
  • Dumbbell Incline Push (50 lbs): four sets x 8 reps
  • Dumbbell Arm Curls (30 lbs): four sets x 8 reps per facet
  • Dumbbell Front Lateral Raises (fifteen lbs): three sets x 8 reps

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