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 Iron Mike Tyson's Workout

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Blue Rattler

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PostSubject: Iron Mike Tyson's Workout   Sun Jul 29, 2012 1:36 pm

Like him or hate him, you can't deny Mike Tyson in his prime wasn't ferocious. Check out his workout from that period.

Sure, this is for a full-time fighter (who of us has this kind of time). But I could see incorporating perhaps part of these into a daily schedule. Take a look and let me know your thoughts.

Anyone want to dare try this with me (I've got a modified version I'll post here later today):


Daily Regimen (7 days a week):
5am: get up and go for a 3 mile jog
6am: come back home shower and go back to bed (great workout for those huge legs of his)
10am wake up: eat oatmeal
12pm: do ring work (10 rounds of sparring)
2pm: have another meal (steak and pasta with fruit juice drink)
3pm: more ring work and 60 mins on the exercise bike (again working those huge legs for endurance)
5pm: 2000 sit-ups; 500-800 dips; 500 press-ups; 500 shrugs with a 30kg barbell and 10 mins of neck exercises
7pm: steak and pasta meal again with fruit juice (orange i think it was)
8pm: another 30 minutes on the exercise bike then watch TV and then go to bed.
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Bandit



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PostSubject: Re: Iron Mike Tyson's Workout   Sun Jul 29, 2012 1:47 pm

I'd really like to see the modified version of the workout. =)
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Blue Rattler

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PostSubject: Re: Iron Mike Tyson's Workout   Sun Jul 29, 2012 2:46 pm

OK, here's my modified version. One could start here and then work up to more if they had the time and fortitude. I'm breaking this up throughout the day (usually run and shadowboxing in morning, and calisthenics and bike in evening. It comes to about an hour workout total.

- 1 to 2 mile jog

- 1 to 3 rounds of shadowboxing or jump rope (3 min rounds with 1 min rest). (I like to randomly pick a couple rounds from Bas Rutten's MMA CD).

- 10 to 50 situps

- 10 to 20 dips

- 10 to 50 pushups

- 1 to 10 handstand pushups

- 1 to 5 minutes of wrestler's bridge or yoga upward bow

- Stationary Bike: 10 - 20 minutes before bed on hard leg level. If you don't have stationary bike, then do 10 to 50 bodysquats.

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Bandit



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PostSubject: Re: Iron Mike Tyson's Workout   Sun Jul 29, 2012 8:04 pm

So basically this is all a Stamina and endurance excersize? I'm down. I'm going to start tomorrow. Are all the times the same?
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Blue Rattler

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PostSubject: Re: Iron Mike Tyson's Workout   Sun Jul 29, 2012 8:16 pm

I was thinking one could set it up like this:

- 6am (first rising): Run and Shadowboxing (or jump rope rounds) (about 30 minutes total)

- Lunch (optional): If you have time in your day, and want to step things up, try a session of pushups, situps, bridge, and handstand pushups here (30 min).

- 10pm (before bed): Pushups, situps, handstand pushups, and bridge, followed by stationary bike (or body squats). About 30 minutes for both.

Total workout time for day = 1 hr - 1.5 hr

I'm trying this as well. Instead of 7 days a week, though . . . I'm doing it 5 (Monday through Friday).





Very few of us have all day to train (like Tyson did). That's why I thought I'd modify his routine for us normal folks.


Let me know what you think. If you don't have it, check out that Bas Rutten MMA CD. He shouts out different combinations for you. You can do it as shadowboxing, or against a heavy bag.

-- BR
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Flora V. Arbor

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PostSubject: Re: Iron Mike Tyson's Workout   Sun Jul 29, 2012 10:54 pm

What are the most-likely dangers and what are your modifications for those, please?
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Blue Rattler

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PostSubject: Re: Iron Mike Tyson's Workout   Mon Jul 30, 2012 4:57 am

Flora V. Arbor wrote:
What are the most-likely dangers and what are your modifications for those, please?

Is this a trick question Smile

My answer: The calisthenics could be dangerous to beginners (especially the handstand pushups and bridge). Thus, the calisthenics should be modified to fit one's fitness level.

E.g. . . easier versions of calisthenics:

- pushups from knees, incline pushup against wall
- crunches
- dive bomber pushups, handstand (no pushup)
- dips (start by trying to do just 1)
- yoga upward bow

One could also walk instead of run.

Finally, instead of doing this workout 5x/week, it could be done 2 - 3/x week to begin with. Or your could do 5x/week, but set it up as follows:

Monday: running and shadowboxing
Tuesday: Calisthenics
Wednesday: stationary bike
Thursday: Calisthenics
Friday: Run and shadowboxing

Did you have some other ideas? Let me know your thoughts.
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Flora V. Arbor

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PostSubject: Re: Iron Mike Tyson's Workout   Mon Jul 30, 2012 1:38 pm

...not a trick question.
It is the most important question.

You grasp the notions well and quickly = A+.
"Down dog" with one leg up is a good substitute for a hand stand.

Because it is too long from Thursday to Tuesday,
it would be good to switch your thursday and friday workouts
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Nintyplayer



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PostSubject: Re: Iron Mike Tyson's Workout   Mon Jul 30, 2012 8:39 pm

Not surprisingly, his workout includes a lot of biting.
Haha, but really, 2000 sit-ups? Not impossible, but that's intimidating.
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Blue Rattler

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PostSubject: Re: Iron Mike Tyson's Workout   Mon Jul 30, 2012 8:43 pm

Nintyplayer wrote:
Not surprisingly, his workout includes a lot of biting.
Haha, but really, 2000 sit-ups? Not impossible, but that's intimidating.

I'm sure he did them in sets of 100 (kind of like Herschel Walker).

Still pretty insane, though.
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Flora V. Arbor

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PostSubject: Re: Iron Mike Tyson's Workout   Mon Jul 30, 2012 10:38 pm

What workout would you write for Idea Man as he
treks to and through his next chapter?
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Blue Rattler

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PostSubject: Re: Iron Mike Tyson's Workout   Tue Jul 31, 2012 6:59 am

Let me know his where he is now and what his goals are and I'll give it a shot Smile

Or Idea Man . . . shoot me a PM or post on here and I'll throw out my thoughts.

If he's just getting into fitness, I would recommend these in this order:

(1) Dr. Weil's 8 Weeks to Optimal Health

after that . . .

(2) Body for Life by Bill Phillips



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Flora V. Arbor

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PostSubject: Re: Iron Mike Tyson's Workout   Tue Jul 31, 2012 2:40 pm

Neither of these books are anything that I recommend.
Food is ONLY
protein carbs fat

low fat precise protein and about 100 calories and hour of carbs


There is too much style in these books
although I appreciate your effort.

EXERCISE is what he needs more than stylish books.

He needs a cardio, a pulling action for the upper body and
a pushing action of the upper body.
The cardio will take care of his leg strength for about a year.

You have a good start on the push/pull thing above.

so,...?
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Blue Rattler

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PostSubject: Re: Iron Mike Tyson's Workout   Tue Jul 31, 2012 3:31 pm

We must just have to agree to disagree on this one.

While you don't recommend them, I can tell you from personal experience: they work.

They're great for those just getting starting into changing their lives with fitness and healthy eating.





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Flora V. Arbor

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PostSubject: Re: Iron Mike Tyson's Workout   Tue Jul 31, 2012 4:03 pm

"Personal Experience" is, exactly, what is taught out of
us when we get Certified.


I ONLY asked you to do him an exercise program, please
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