Every athlete knows that the key to success and victories is perseverance and work. Daily grueling training with the development of techniques of movements and other qualities.
The desire to achieve the same high results asworld-famous athletes, occurs in many. But only a few achieve this, because not everyone will be able to endure the training of Muhammad Ali. He studied every day, 6 times a week. The intensity of classes is always controlled in time. The duration of the approaches and rest, the number of repetitions was strictly marked and carried out without concessions and indulgences. The duration of classes was from 1 to 1.5 hours.
Athlete training was a complex training cycle that was planned and supervised by coach Angelo Dundee.
Day regimen of Muhammad Ali
The day began with a small stretch, and then jogging at 5.30. He covered a distance of 6 miles in about 40 minutes. Always ran in army boots.
Breakfast consisted of natural products.orange juice and water. Communication with the press - until 12.30. Training in the hall. For lunch and dinner: chicken, meat, vegetables, fruits, juice and water. After lunch - chat with the press. Duration of sleep - depending on the state of health.
Muhammad Ali, training: special exercises
Each workout began with a warm-up.lasting 15 minutes. You can warm up and prepare the body for the main loads with simple exercises. These are bends to the side, turns and jumps on the toes.
Warm up continued work on the movementsand working out the speed of strikes, consisted of 5 rounds of 3 minutes each. This technique is called "shadow boxing." At the end of each round, a rest of 30 seconds was allowed.
The training program of Muhammad Ali includes compulsory exercises.
Sparring is a component of every workout. Its duration increases with increasing load. The maximum sparring time is at the end of the training cycle.
Strength Exercises
Did the bars and dumbbells use Muhammad Ali?Training athlete held without the use of additional burdens. All exercises were performed with its own weight. For example, training the abdominal muscles was a complex of several exercises.
The first - straight twisting supine. The second - straight twisting supine with simultaneous circular movements of the legs ("bicycle"). The third is lifting the legs.
Ali repeated all 3 exercises 300 times. Running time is 15 minutes. Rest between exercises was 1 minute.
Aerobic exercise
After strength training 9 minutes of work on the high-speed pear. 1 minute of rest.
Then 20 minutes on a skipping rope with constant movement: in a circle, forward, backward and other options. He never stood still. According to coach Dundee, standing still is bad.
Features in the training program
Every athlete has favorite and unloved exercises. But what exercises did Muhammad Ali do with pleasure? Training with a skipping rope and "shadow fight".
In addition to jogging in the morning, the athlete collected stonesand asked his brother to throw them at him. Such an unusual technique worked out a sense of distance and impact. And if at first Ali went with bruises, then over time he worked out the technique of dodging a stone.
Perhaps because of this technique, hisown style in the ring: “dancing” around an opponent with his hands down, on his toes. Because of such a technique, the enemy made a mistake, made a sweeping blow, which Muhammad Ali reflected. Training for an athlete was an important part. 6 times a week, he practiced technique, coordination and reaction, increased strength, speed and endurance.
Thanks to his perseverance and work, he achieved phenomenal results in sports.
