Mike Tyson was one of the most feared boxers in history, known for his ferocious power, lightning-fast speed, and relentless training regimen. Under the guidance of his legendary trainer, Cus D’Amato, Tyson followed a strict and brutal daily routine that molded him into the youngest heavyweight champion ever.
Here’s a breakdown of the daily schedule that made “Iron Mike” one of the greatest boxers of all time.
Morning: The Grind Begins
4:00 AM – Roadwork (5 Miles)
Tyson’s day began before sunrise. While most fighters trained in the morning, Tyson was already on the road, running five miles. This was a psychological edge as well as a physical one—he wanted to train while his opponents were still sleeping.
“I run in the rain, I run when I’m tired. I run when I don’t feel like it because that’s when it counts the most.” – Mike Tyson
After his run, Tyson would go back to sleep to allow his body to recover.
Mid-Morning: Strength and Conditioning
10:00 AM – Calisthenics Routine
Unlike many heavyweights, Tyson relied heavily on bodyweight exercises instead of traditional weightlifting. His daily workout included:
- 2000 squats
- 500 dips
- 500 push-ups
- 500 shrugs with a 66 lb (30 kg) barbell
- 1000 sit-ups
This relentless repetition built explosive strength and endurance, which gave Tyson his famous speed and knockout power.
Afternoon: Skill Work and Sparring
12:00 PM – Sparring and Boxing Drills
Sparring was a core part of Tyson’s training. He would spar for 10 to 12 rounds, mimicking fight conditions and refining his signature peek-a-boo style.
After sparring, Tyson focused on:
✔ Heavy bag work (30-60 minutes) – Developing knockout power.
✔ Speed bag drills – Enhancing hand-eye coordination.
✔ Mitt work with trainers – Perfecting his defensive movements and devastating combinations.
✔ Slip rope drills – Improving head movement and footwork.
Evening: More Strength, More Endurance
3:00 PM – More Conditioning and Bag Work
Tyson would repeat his strength routine, focusing on sit-ups, push-ups, and dips to maintain peak physical condition.
5:00 PM – More Roadwork (3 Miles)
A second running session in the evening helped build stamina and burn excess weight.
Night: Studying the Greats
7:00 PM – Mental Training and Film Study
Cus D’Amato believed that boxing was 75% mental and 25% physical. At night, Tyson studied film of legendary fighters like Jack Dempsey, Muhammad Ali, and Sonny Liston to learn different techniques and strategies.
9:00 PM – Bedtime
Early rest was crucial for recovery, ensuring Tyson was ready to repeat the routine the next day.
Mike Tyson’s daily training routine was as brutal as his fighting style. His intense workouts, relentless sparring, and disciplined lifestyle made him one of the most dominant fighters in boxing history.
While his natural talent played a role, it was his unmatched work ethic and commitment to training that turned him into a legend.
Want to train like Tyson? Be prepared to push your body to its absolute limits!
