Oleksandr Usyk's Gym Workout

If you are a professional boxing fan, you must have heard of the name Oleksander Usyk. A powerful and known boxer from Ukraine was born on January 17, 1987, in Simferopol. After concurring multiple championships, he made an incredible mark in the history of professional sports.

Usyk’s whole boxing career is a reflection of commitment, remarkable sportsmanship, and constant commitment to the sport. After winning gold in 2011 and 2012 for the World Championships and Olympics, respectively, he became a cruiserweight and heavyweight champion of boxing. The main reasons why he succeeds so much in the ring are his strategies and physical health.

If you are looking for insights on the gym workouts of Oleksander Usyk, keep reading the article. You will see the best combination of power and strength that is behind Usyk’s remarkable success.

Highlights of the Oleksandr Usyk’s Gym Workout

Following are a few, if not all, of the gym workout routines that keep Usyk in the best shape and strength of his sport.

· A Well Curated Cardio

If you want to see a masterclass in cardiovascular exercises, look up Oleksandr Usyk’s cardio routine. In boxing, cardio is something quite vital for a fearless and strong approach towards opponents. The cardio routine of Usyk is not just running and cycling, however, it includes exercises that involve various muscle groups of the body.

Jumping Rope

Jumping rope is one of the iconic exercises in any boxer routine. This simple-looking exercise involves each and every muscle of the human body, which, as a result, improves footwork, balance, and coordination. Having a proper skipping rope in your gym inventory is essential for every boxer. It’s recommended to buy speed rope and make sure it has good adjustability and doesn’t feel cheap, so it won’t brake after multiple intensive boxing training sessions.

Sprint Movement

Improving sprint movements is essential in gaining control of the force a boxer needs for swift and forceful moves. Usyk’s cardio emphasizes sprint movements that help him gain bursts of intense effort.


Running is one of the fundamentals in the Usyk gym workout. It is also the backbone of cardiovascular conditioning that helps build stamina and physical endurance in the body.

Swimming and Rowing

To complement the intensity of the training, Usyk makes sure to include swimming, rowing, and holding his breath underwater in his routine. Swimming, in particular, enhances lung capacity and overall cardiovascular health.

Ladder Drills

The improvement in precision and footwork demands a crucial exercise like ladder drilling. Usyk understands this factor and makes sure to add ladder drills in his workout routine for bettermemnt in these areas. The complex foot patterns help in improving coordination, quickness, and physical awareness of Usyk, which aids him in the ring.

These are the main cardio exercises that help Usyl gain muscle endurance in long and challenging fights. According to Oleksandr Usyk’s management, he trained for the rematch with Anthony Joshua by swimming for five hours. Moreover, he rode 100 kilometers in 45-degree heat and held his breath for more than four minutes underwater.

· Heavy Bag

To shape his body for better strength, boxing skills, and overall endurance, Usyk includes heavy bag training in his gym workout. The heavy bag also assists Usyk in practicing footwork, which is a crucial aspect of boxing.

He trains the art of slipping, ducking, and rolling around for defense from imaginary punches. Moreover, you will also see Usyk including a speed bag to improve shoulder conditioning and a double-end bag for improved reflexes in his workout.

· Jenga Block for Balance and Coordination Drills

To practice balance maintenance and coordination, Usyk uses both of his hands to create mini-towers on flat surfaces. This practice helps boxers develop concentration in high-pressure situations. Moreover, players learn how to make split-second decisions in the ring.

· Juggling

Including juggling in the workout routines of boxers is quite impressive to gain high hand-eye coordination. Not many know, but Usyk can juggle pretty well which improves his precise timing and quick reflexes.

· The Schulte Table

The Schulte Table is a tool often used in cognitive and visual training. Adding a few minutes of the Schulte Table in the gym training helps in gaining better reflexes and strategic thinking. These two qualities develop the brain section that aids in quick decision-making power.

· CrossFit

CrossFit is a perfect combination of weightlifting, gymnastics, and cardio exercises in a high-intensity interval training (HIIT) style. It emphasizes the movements that mimic the natural movements of boxing.

Moreover, you will see Oleksandr Usyk performing deadlifts, squats, and cleans in the gym that help him land perfect punches in the ring.


Any boxer who understands the importance of well-rounded training and follows it daily will stand out in the sport. Usyk understands this fundamental and implements it in his daily life to achieve the level he is on today. The overall gym routine shapes his skill from footwork to the raw power of his punches.

Where a heavy bag is a canvas for his expertise, and the schulte table shapes his mind, you will find Usyk improving his form in the gym. You will also see him perform cardio drills, juggling, CrossFit, and other workouts that showcase a balanced and dynamic approach towards training. Beyond the ring, his gym workouts unveil the disciplined journey of a champion with precision in every move.