Training Like Mike Tyson: I Tried His Boxing Workout for 30 Days (The Results Were Explosive)

I started lifting weights to get tough and brawny like Mike Tyson.

My earliest memory of Tyson is watching a video of him performing neck bridges. At first, I was equal parts fascinated and intimidated, but that soon turned into awe. While I’ve since incorporated neck bridges into my own training, I’ve never achieved the same level of fluidity and ease as Tyson.

In May 2024, I set myself the goal of shedding excess body fat and getting leaner for the summer. Right about then, I came across a peer-reviewed study that concluded boxing training led to significant improvements in body fat percentage, blood pressure, arterial stiffness, VO2 max, and quality of life compared to moderate-intensity cardio. (1)

As a veteran personal trainer who relies on scientific evidence, it was all I needed to hear to adopt Iron Mike’s legendary boxing regimen. In this article, I will take you through my entire 30-day training journey and reveal the results.

30-Day Review of Mike Tyson’s Workout Program

Here is a week-by-week review of Tyson’s training regime:

Weeks One & Two: The Initiation

Tyson’s workouts are famous for their intensity, and let me tell you — they live up to the hype.

Below is a detailed breakdown of the workout routine:

Warm-up:

• 3 miles of roadwork (jogging at a conversational pace)
• 10 minutes of dynamic stretching (arm circles, leg swings, torso twists)
• 3 rounds of shadow boxing (3 minutes each)

Strength Training:

• 200 squats (bodyweight)
• 50 dips
• 50 push-ups
• 50 crunches
• 10 pull-ups
• Neck exercises (using a harness and weights)

Boxing Specifics:

• 10 rounds of heavy bag work (3 minutes each, 1-minute rest between rounds)
• 6 rounds of speed bag work (3 minutes each, 1-minute rest between rounds)
• 3 rounds of sparring with a trainer (3 minutes each, 1-minute rest between rounds)

Cool-down:

• 5 minutes of static stretching (holding each stretch for 30 seconds)

I won’t lie — I was incredibly sore after the second day of training once my body was finally over the shock phase. That said, I already felt a noticeable improvement in my work capacity and was more energetic throughout the day compared to my regular hypertrophy-focused workout routine.

Nutrition

Considering the amount of work I was doing in each workout, I had to ensure I was eating enough food to fuel my body with the right nutrients. After consulting my trusty TDEE calculator, I designed a balanced diet that was high in protein (lean meats, fish, eggs), complex carbohydrates (whole grains, sweet potatoes), and healthy fats (avocado, nuts).

As a rule of thumb, I prioritized whole foods and avoided processed and junk foods and sugary drinks. Plus, since I am a heavy sweater, I included electrolyte drinks and upped my water intake to limit dehydration risk.

Although I felt incredibly relieved at the end of Week Two, it also made me realize that I only had two more weeks to maximize my results. I was all set to go as hard as possible in the final two weeks.

Weeks Three & Four: Finding My Rhythm

Since I was a boxing beginner going into this 30-day Mike Tyson boxing challenge, I had to first master the boxing punches and combinations. At the beginning of Week Three, I finally developed some muscle memory and transitioned between punches flawlessly.

From trying to avoid the burn, I started anticipating and training for it.

Besides that, I also noticed a mindset shift as the early morning alarm turned from a mortal enemy into a trusted ally.

Progression

I am always trying to find ways to increase the intensity and volume of my workouts to ensure gradual progress. By Week Four, I was throwing punches with more snap, my footwork was crisper, and I could go the distance on those brutal sparring rounds.

I shared my training ambitions with my boxing coach before starting. Midway through the final week, he said something that put boxing training into perspective for me. “You’re not just throwing punches anymore,” he said. “You’re thinking like a fighter.”

“Everybody thinks this is a tough man’s sport. This is not a tough man’s sport. This is a thinking man’s sport. A tough man is gonna get hurt real bad in this sport.” — Mike Tyson

This made me realize Tyson’s training routine wasn’t just about building a rock-hard physique. It was about forging a champ’s mind. You must always be thinking on your feet while boxing. Anticipating your opponent’s game plan is as important as having one of your own.

That said, I must be completely honest. This 30-day challenge was more challenging than I had anticipated. There were days when I felt like a punching bag. However, they taught me resilience and that you must always show up, no matter how tired or exhausted you feel.

“Everyone has a plan ’till they get punched in the mouth.” — Mike Tyson

Read also: Mike Tyson Workout and Diet Plan!

The 30-Day Experiment: Preparing for the Challenge

This wasn’t just about physical transformation (though, believe me, that came). For 30 days, I stepped into Tyson’s world. I replicated his workouts, his diet, and even his mindset.

I’ll be honest: Tyson’s training wasn’t a walk in the park; it was brutal and relentless — designed to forge a champion. This is how I prepared for the Iron Mike 30-day workout challenge:

Research: Build a Foundation

Here is how I studied for success:

• Study Tape: Even though I wasn’t preparing to step in the ring with a competitor, I watched virtually every Tyson training video I could get my hands on. I wanted to mimic his style in hopes of similar results. Shadowboxing drills, sparring sessions, heavy bag workouts — I studied it all.
• Book: Tyson has written three books. I purchased all three but only had enough time to read a few chapters from each. This helped me with the mental and strategic aspects of training.
• Scaling: As a personal trainer, I understand the importance of scaling a workout routine to fit an individual’s fitness levels, preferences, and goals. I wasn’t going to spread myself too thin, so I scaled back the volume and intensity while focusing on proper form and listening to my body.

Gear and Logistics

Most newbies often overlook the importance of the right training gear. I wasn’t going to make this mistake. Below is a list of things I got:

• Boxing Gloves: Although most gyms provide boxing gloves, being the germophobe I am, I got my own pair.
• Heavy Bag: I started boxing training on a heavy bag, and it was my sparring partner for most of this challenge. Nonetheless, I also used a speed bag.
• Jump Rope: A staple in any boxer’s routine for cardio and footwork.
• Gym Membership: I joined a gym with a boxing ring and access to weights.
• Meal Prep: I didn’t want to be caught off-guard at any point during the challenge. Sundays were my designated weekly meal prep days.

Prerequisites of the Mike Tyson Training Program

Tyson’s intense training regimen and mindset helped him become the youngest heavyweight champion in history. Here is Tyson’s training blueprint:

Discipline

Contrary to what his in-ring persona might have you believe, Tyson was incredibly disciplined when it came to his training and diet. His days started before sunrise; every minute was accounted for, and every workout was meticulously planned.

Mental Fortitude

It is nearly impossible to become a pro boxing champion without a strong mindset. Tyson honed his mental strength with the same intensity as his body. The International Boxing Hall of Famer’s intimidating boxing style was part of his gameplay.

Physical Training

“The Kid Dynamite” didn’t mince his words in and outside the ring. He toiled for hours in the gym so he could back up his words. His training sessions comprised endless rounds on the heavy bag, sparring sessions that pushed him to the limits.

Nutrition and Recovery

Tyson understood the importance of nutrition and recovery in building a fortified physique. He followed a strict diet and prioritized rest and sleep, knowing that a tired body cannot perform.

The Final Bell: Results

This was hands down one of the most intense training programs I have ever done. When I started, I made sure I went so hard in each workout that Iron Mike would be proud of my intent, commitment, and effort.

Before and After Measurements

Thirty days of training like Tyson gave me the following results:

Measurement	Day 1	Day 30	Change
Weight	175 pounds	168 pounds	-7 pounds
Body Fat %	16%	12%	-4%
Waist Circumference	34 inches	32 inches	-2 inches
Resting Heart Rate	72 bpm	65 bpm	-7 bpm

Physical Results

Here is an overview of the physical results of the 30-day Tyson training program:

Cardiovascular Health

I noticed an overall improvement in my stamina and endurance. At the beginning of the training program, I was running on fumes midway through the workout. However, by the end of the third week, I still had gas left in the tank.

Furthermore, my resting heart rate dropped significantly, showing a noticeable improvement in heart health.

Strength and Power

Iron Mike’s training program involves throwing power-packed punches. As the weeks passed, I felt my strength and power improve in the way my body moved during the training sessions.

That’s not all. I also saw an improvement in my bench press, deadlift, and squat strength after returning to my usual hypertrophy-focused training programming after the 30-day challenge.

Weight Loss and Body Composition

Through this challenge, I was aiming to lose five pounds in four weeks. However, the additional two pounds were a welcome surprise. With a few more weeks of training and dieting, I’ll be the proud owner of washboard abs.

Mental Results

The discipline of Tyson’s routine helped me achieve laser-sharp focus in other areas of my life. The workouts are undoubtedly hard, but they teach you to push past your limits and embrace the grind.

Conclusion

Iron Mike’s training regime isn’t for the faint of heart. It’s brutal, demanding, and requires a serious level of dedication. However, this is also why it is so effective and gets you the results you never thought were possible.

I highly recommend this 30-day challenge to people who want to push their limits — mentally and physically. Tyson’s training isn’t just a workout; it’s a transformative journey. If you have any questions about this training program, drop them in the comments below, and I’ll be happy to help!

Read also: Become noticeably stronger with Mike Tyson push-ups in a month

References

1. Cheema, B. S., Davies, T. B., Stewart, M., Papalia, S., & Atlantis, E. (2015). The feasibility and effectiveness of high-intensity boxing training versus moderate-intensity brisk walking in adults with abdominal obesity: a pilot study. BMC sports science, medicine & rehabilitation, 7, 3. https://doi.org/10.1186/2052-1847-7-3

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