Sparring more than 250 rounds in camp, cold water dips, five hours swims a day and coin tricks... how Oleksandr Usyk has prepared to fight heavyweight rival Tyson Fury with his weird and wonderful training methods

Oleksandr Usyk, 37, is preparing to face Tyson Fury in a highly anticipated undisputed world championship fight on Saturday. Despite giving up size and weight to his opponent, Usyk has employed unorthodox training methods to prepare for the showdown. These include sparring 15 rounds against 40 different opponents using the Ready to Fight app, swimming 10k outdoors, holding his breath underwater, running on sand, performing extreme ab exercises, and engaging in cognitive testing and juggling to enhance his hand-eye coordination and reflexes. Usyk's dedication to his craft has fueled intense training regimen, as he aims to become the first undisputed heavyweight champion since 1999.

Oleksandr Usyk's Unorthodox Training Methods for the Heavyweight Unification Showdown

On the eve of his highly anticipated heavyweight unification showdown with Tyson Fury, Oleksandr Usyk, the reigning WBA, IBF, and WBO champion, has shed light on the unconventional training regimen that has propelled him to the pinnacle of boxing.

Sparring: The Core of Usyk's Training

Usyk's unwavering determination to bring the belts back to Ukraine fuels his demanding training schedule. His rigorous sparring regimen consists of 15 three-and-a-half-minute rounds with only 20 seconds of rest between rounds, accumulating over 250 rounds during camp. To maximize the intensity and variety of his sparring, Usyk sources opponents from all corners of the globe through his innovative Ready to Fight app.

Swimming: Building Stamina and Endurance

Swimming has been an integral part of Usyk's training regimen for years. Under the guidance of his trainer, Anatoly Lomachenko, the Ukrainian boxer has embraced open-air swims spanning 10 kilometers to build his stamina. His former opponent, Dereck Chisora, recounted an encounter where Usyk had just completed a grueling five-hour swimming session, highlighting the boxer's extraordinary dedication.

Breath Holding: Strengthening the Mind and Body

Beyond swimming, Usyk engages in breath-holding exercises to improve his lung capacity and psychological resilience. This practice enhances his ability to perform under extreme physical stress and prepares him for the exhausting nature of a boxing match. Vasyl Lomachenko, Usyk's coach's son, is a renowned breath-holding expert, capable of holding his breath for over four minutes.

Beach Sprints: Enhancing Power and Agility

For Usyk, a trip to the beach involves more than just relaxation. He incorporates sand training into his workout routine to challenge his body in a unique way. This form of training forces him to generate greater power and energy to accelerate on the soft sand, while reducing the risk of impact-related injuries.

Ab Smashes: Building an Unbreakable Core

A rock-solid core is essential for withstanding the relentless punches that boxers endure. Usyk has been captured on video undergoing grueling ab exercises, involving his trainer relentlessly pummeling a medicine ball onto his torso. While the exercise has been criticized by some, Usyk and Fury have embraced it as a means of strengthening their midsections.

Cold Water Submersion: Accelerating Recovery

To alleviate the physical and psychological stress of training, Usyk has adopted the practice of cold water submersion. Instead of seeking treatment in sophisticated facilities, Usyk plunges into icy lakes, typically below 15°C, to reduce inflammation, regulate heart rate, and minimize muscle damage.

Hammer Throwing: Embracing CrossFit

Usyk believes in pushing himself to the limit, and CrossFit training has become a cornerstone of his regimen. This high-intensity regimen involves a combination of strength, agility, flexibility, and fitness exercises that challenge Usyk's entire body in a single session.

Juggling: Improving Hand-Eye Coordination

Despite his intimidating presence in the ring, Usyk has a playful side. He incorporates juggling into his training to enhance his hand-eye coordination, reaction time, and spatial awareness. Juggling also provides a fun and engaging warm-up exercise that prepares his mind for the challenges ahead.

Mind and Cognitive Testing: Sharpening the Mind

Boxing requires not only physical prowess but also mental agility. Usyk and his coach recognize the importance of training the mind. They engage in cognitive exercises, such as Schulte table tests, to develop speed-reading, peripheral vision, attention, and visual perception.

Dancing: Bringing Joy to Training

While not strictly a form of training, Usyk's love for dancing has become a regular feature in his workouts. He has shared videos of himself busting out hip-moving moves during sessions, providing an amusing spectacle and a dose of positivity to the otherwise demanding routine.

Coin Catching: Sharpening Hand-Eye Coordination

Usyk has employed the classic boxing drill of coin catching for years. He tosses three coins into the air and effortlessly catches them one by one, a simple yet effective technique to improve his hand-eye coordination, reaction time, and reflexes.

Running: Building Endurance and Stamina

Although running may not be Usyk's favorite activity, he acknowledges its importance. He engages in long runs to enhance his anaerobic system and incorporates interval sessions to improve his aerobic capacity, ensuring he possesses the fitness and stamina to perform optimally over 12 rounds of boxing.

Olympic Weightlifting: Building Strength and Power

Strength is paramount for a boxer, and Usyk incorporates Olympic Weightlifting into his training. This includes complex movements using a barbell loaded with weight plates, such as deadlifts, squats, power cleans, snatches, and jerks.

Basketball and Other Sports: Promoting Coordination and Versatility

Beyond his core training regimen, Usyk participates in various sports to enhance his coordination and fitness. He engages in basketball games, volleyball drills, fishing, and kayaking. His ventures into other sports demonstrate his unwavering commitment to developing a well-rounded set of abilities.

Conclusion

Oleksandr Usyk's unorthodox training methods are a testament to his dedication, innovation, and unwavering determination to succeed. By embracing diverse techniques that challenge both his physical and mental capacities, Usyk has transformed himself into a formidable force in the heavyweight division. As he prepares for his highly anticipated showdown with Tyson Fury, these unique training practices have played a pivotal role in preparing him for the ultimate test.