Hey buddy,

Here is Roy Jones Jr's routine, as promised (this is his most recent routine as he told me when I interviewed him previous to his first fight with Antonio Tarver in November of 2004)

Wake-up: 5:30 am
Full Stretch: 25 Toe touches, 25 (per side) side 2 sides, 25 Torso twists, 100 pushups
Run: 3-5 miles

Home for breakfast: Srambled eggs, hashbrowns & a large portion of fruit.

Sleep until noon

Noon-3:30pm relaxation

3:30pm at the gym

Warm-up: 25 toe touches, 25 (per side) side 2 sides, 25 toorso touches, 100 push-ups, full body stretch, bounce on toes for 2-3 minutes

Shadow box: 4 x 4 minute rounds (only 30 second breaks between rounds)

Heavy Bag: 4 x 4 minute rounds (only 30 second rest between rounds)

Speed bag: 16 minutes (no breaks)

Jump Rope: 25 minutes (1 minute break afterwards)

Abs: 4 x 100 sit-ups (100 consecutive, with 30 second break between sets of 100)
4 x 100 leg raises (same set up as sit-ups)
4 x 100 crunches (same again)

After training Roy usually goes and plays basketball for an hour or two.

Home for dinner: Turkey or chicken, with pasta and huge helpings of vegetables. Roy always eats clean. No junk food in his diet whatsoever. He always eats non-processed healthy, whole foods.

Roy works out 6 days a week, taking only Sunday's off.

There you have it. Incredibly, he only trained with weights when he moved up to heavyweight to fight John Ruiz.

Hope that helps,


Raven