Mike Tyson Workout Training Routine (FREE PDF) | CombatSportEvents.com

Mike Tyson Workout Routine (FREE PDF)

Written by The Editorial Team, in Boxing,Workouts



This is the Mike Tyson Workout and training routine. This killer workout routine is how one of the all-time great heavyweights (Mike Tyson) got in such good shape. You will be surprised at what it takes to workout like the baddest man on the planet.

Mike Tyson’s workout was crazy difficult and obviously structured for a professional boxer. It mainly consisted of days of training split between strength and conditioning and boxing. The diet and workout went hand in hand and in this article, we will discuss the routine, diet and much more.

Mike Tyson is one of the most feared fighters to have ever stepped inside the squared circle. With an incredible 44 Knockouts from 50 wins, the youngest heavyweight boxing champion of all time is a phenomenal athlete.

Although a small heavyweight standing at 5 ft 11 inches tall, what made Tyson so feared was his ferocity, power, speed and his ability to knock opponents out in spectacular explosive fashion.

In this article, we examine just Iron Mike Tyson workout routine to become this knockout master as we explore his Workout routine, training program and his diet.

Tyson’s emerging boxing ability was discovered there by Bobby Stewart, who was a juvenile detention center counselor and former boxer. Bobby trained Tyson for a while and later introduced him to legendary trainer Cus D’Amato.

Tyson was taken in at the age of 16 by Cus and proceeded to be put through tough boxing training realizing that he had potential as a fighter. Tyson’s physique is something that a lot of people will put down to genetics but the truth is that there was quite a lot of hard work involved.

Mike Tyson’s week during a fight camp consisted of 55 hours of training and working out from Monday – Saturday.

This included 200 rounds of sparring as he shed approximately 15 pounds in weight. This is the dedication Iron Mike had during his training and workouts that have led to his incredible power and speed.

Mike Tyson Workout Routine

What was Mike Tyson’s Workout Routine?

The plan looked like this:

  • Wake up at 4:00 am for a 3-5 mile run
  • Eat breakfast at 10 am
  • Sparring 10-12 rounds
  • Callisthenics which included push-ups, dips, sit-ups and shrugs and 10 minutes of neck work
  • He would take a break for lunch
  • Six rounds of sparring, bag work, slip bag, jump rope, pad work and speed bag
  • Study fight films

Mike Tyson Training Routine and Calisthenic Routine

Tyson didn’t use weights apparently until he was released from prison later on in his career. Cus had Mike on a calisthenic style routine consisting of body-weight exercises. These calisthenic style training moulded Tyson’s physique into what we see here in this picture. This callisthenics consisted of.

  • 2000 sit-ups
  • 50 dips
  • 50 push-ups
  • 50 shrugs with weight
  • 10 times throughout a day
  • 6 days a week.
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During camp, Tyson used to get up at 4 am in the morning to go for a 2-3 mile jog. He did this because he thought he would have the edge over his opposition. After finishing his run he returns to sleep for a few hours before waking and starting the rest of his training routine.


Iron Mike’s diet was pretty consistent throughout camp. Consisting of breakfast, lunch, snack and dinner.

  • Breakfast – Oatmeal with milk and vitamins.
  • Lunch – Rice with chicken breasts and orange juice.
  • Snack – Protein shake with 6 bananas.
  • Dinner – Pasta, steak and veg with tropical juice.

If you check how Mike Tyson workout looked like in his years of training, he was incredibly strict with his diet, rarely giving in to temptation.

In a recent interview with GQ Mike says “about an hour before a fight I would have a chocolate bar and some orange juice for a quick sugar rush “

However this, of course, changed when under the management of Don King. Tyson would often go off course drinking alcohol, partying and occasionally taking drugs.

What was Mike Tyson Weight Training?

Mike Tyson training routine didn’t involve lifting weights until later on in his career. Before being incarcerated Tyson relied on his earlier training regime, as shown above, to maintain his powerful physic. However, when he was released from prison he did have a strength and conditioning coach. Tyson’s physique was never achieved from weight lifting or bodybuilding but from boxing and callisthenics.

Tyson has quoted saying “No way. Only hitting the bag and boxing all the time. I did lift later in my career when I came back in ’95. I started lifting weights because that’s what everybody was doing. Everybody had strength-and-conditioning guys at that time.”

Does Mike Tyson still train?

Only a year ago Mike told Joe Rogan on an episode of the Joe Rogan Experience that he no longer trains boxing. Mike Tyson weight training was also in the past.

The only Mike Tyson workout he does is an occasional walk on the treadmill, but no weight lifting and no boxing. He told Joe Rogan on the Joe Rogan Experience “I keep away from that stuff, All of that stuff reactivates my ego”.

However things, including Mike Tyson training routine, have changed since with the announcement of a legends fight between Mike Tyson and Roy Jones Jr. Two legends competing in September against one another in an 8 round exhibition bout.

What was Mike Tyson’s Height, Weight and Reach?

What is Mike Tyson’s Height?

Mike Tyson was one of the shorter heavyweights standing at 5ft 11.5 inches tall. The average heavyweight champion during the ’90s was 6ft 1.5 inches. This made him smaller than the average heavyweight. By today’s standards, Tyson would be an extremely short heavyweight with the average heavyweight boxer said to be 6ft 4.5 inches.

What is Mike Tyson’s Reach?

Mike Tyson also had an incredibly short reach in comparison to other fighters, for example, Tyson Fury. Tyson Fury’s reach is 85 inches, while Mike Tyson’s 71 inches. So how would he have compared to other heavyweights in his day? Take Tony Tucker vs Mike Tyson. Tony Tucker had an 82.5-inch reach.

Tyson, however, made all of these “disadvantages” an advantage as he states in an interview. Mike out jabbed Tony Tucker in this fight considerably. Tyson reveals most fighters had to try and punch down to him and he used this to his advantage. His bobbing style made him a difficult target to hit.

What was Mike Tyson’s Weight?

Tyson’s weight would vary fight to fight. It would usually be above 220 lbs, however, he has weighed in lighter. For example, he weighed in at 221 lbs for his first title fight against Trevor Berbick 1986 and weighed in at 234 lbs in 1995 against Lennox Lewis.

What was Mike Tyson’s Boxing Record?

Mike Tyson finished his career at the age of 38 with 50 wins and 6 losses.

Jamie Foxx playing Mike Tyson in an upcoming role

Jamie Foxx said recently in an interview on Coffee with Cal for espn.com that to get in shape for his role as Mike Tyson he worked a lot on pull ups to widen his back and then calisthenics. All body weight exercises including push ups and dips.


Mike Tyson weight training, his hard work and dedication show in his punching power, speed and chiselled physique. It can be hard for some people to think that he could have achieved this without initially lifting weights. Mike’s vigorous training of boxing, running, callisthenics and mental preparation made him the baddest man on the planet. Tyson’s unbelievable discipline and a love for the sport of boxing created a superior athlete. So how did you do with the Killer Mike Tyson Workout Routine?

Comment below and tell us how you did.

If you would like to download this PDF of Mike Tysons Workout Plan just click the button below.

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