Manny Pacquiao is pound-for-pound the best boxer in the world.
That means that even though weight differences would prevent a fair fight between him and a heavyweight, if all boxers were the same weight, Pacquiao would be top dog.
Aside from his incredible skill, he's also got one incredible body!
The Manny Pacquiao workout
As the pound-for-pound best boxer in the world, the diminutive WBO welterweight champ shows you that true knockout power is not about how big you are. It’s about being fast with your hands, strong through your body and sharp with your feet.
This three-part circuit by multi-champion trainer John Rooney will charge Pacquiao’s power through your whole body – from dynamic footwork, through your abs and straight into his face.
Tips to get you started
Tip 1 Rotating your torso optimises the transfer of kinetic force, and therefore the velocity of your fist, as well as maximising the reach of your punch.
Tip 2 Shoulder movement sends the energy generated from your trunk twist through your arm in a ‘proximal-to-distal’ (shoulder, to elbow, to fist) chain.
Tip 3 By moving forward with your lead foot at a sharp angle, while keeping your head over your centre of balance, you increase range without wasting that kinetic energy.
Tip 4 Rotating on the ball of your anchor foot initiates the kinetic chain that will transfer up through your body into fight-stopping power.
For core strength:
Tuck your knees in so they touch your elbows. Rock forwards so your shoulders come away from the floor, then rock backwards. Use your core to control the motion for punch-stopping abs. Do 30 reps.
One-legged gym ball press-up
Do a press-up, with one leg on a gym ball, the other in the air and use your core control to stop the ball from rolling. It improves upper body strength, balance and power. Perform 3 sets of 10.
Swiss ball roll
Place both feet on top of a large gym ball. Using your abs to control the motion, breathe in and roll the ball towards your torso with your legs. Exhale and roll the ball back to the starting position. Perform 3 sets of 8 reps.
Get a 20kg sandbag from a builders’ merchants. Hold the bag between your legs. Swing it up to your left shoulder, bring it back down to the floor, then swing it up to your right shoulder. Repeat this motion for 30 seconds.
For punching power:
Hold an unweighted small barbell with a shoulder-width overhand grip. Raise it to shoulder level, and bring it to your chest. Explode the bar away and back to your chest 20 times, ensuring your arms don’t lock out, but extend fully. Repeat 3 times.
With a 40kg sandbag, it’s time to run. Cradle the bag like it’s a big sandy baby and keep your back straight. Power walk from one end of the room to the other. Do it for 30 seconds (1 minute as your fitness increases) and repeat 3 times.
For footwork training:
Warm up and get used to the movements without a rope, quickly bouncing from one foot to the other. As you improve, add the rope and keep to the time, getting faster as your technique increases. Skip for three minutes in total.
Standing on one leg, kick your other leg back, forward, then across your leg. Then quickly switch legs and do the same on the alternate. Skip for 3 minutes. Rest for 4 minutes, then repeat the whole circuit. Aim for 3 circuits in total.
This is a simple workout almost anyone could do at home!
So just make sure to perform this workout a few times a week and really push yourself.
If you do, you might just wake up one day with the abs and punching power of Manny Pacquiao!
[Image via Mary Ann Owen/WENN.]