I Trained Like Muhammad Ali: Here’s What Happened

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In this video, I attempted to train like Muhammad Ali. That means adding jump rope, heavy bag work, and running to my workouts, every single day. It turned out to be quite a lot!
Reportedly, Ali would run about 7 miles to his 5th Street Gym, then do 10-20 minutes of jump rope, followed by ab training, and many rounds of heavy bag work and shadow boxing. He didn't typically do much sparring but would, instead, allow an opponent to try and hit him while he practiced evasion.
My hope, was that this additional training could help to improve my cardio, give me more energy, and make me faster and looser on my feet. Despite his massive size, Ali moved gracefully and explosively.
Things didn't go precisely according to plan... but you'll need to watch the video to find out more!
Either way, Muhammad Ali is a hugely influential figure whose charisma, sharp wit, and innovations within the sport cement him as a legend.
Is your training inspired by Ali?

[@TheBioneer]

Shop my favourite jump rope: www.crossrope.com/bioneer10 Save 15% with promo code: BIONEER

[@johannesstephanusroos4969]

Adam, you're not built for kicking, running AND skipping rope. Be gentle on your back, please. Consider stretching in a sauna, and getting some massages

[@Projectmuaythai]

Iam an Asian muay Thai champion and a gold medalist and I would say your videos help me alot❤

[@josephabboud3758]

Promo code doesnt work

[@eckmann88]

I love the transparency in discussing the ankle that wasn’t feeling quite right; it’s really important to know the way your body feels and what feels wrong. A great thing that a lot of people would cover up in editing to try to appear superhuman; leaving it in is part of what makes this channel so great.

[@eliot6989]

So true

[@Aligames5747]

Facts 💯

[@knightshousegames]

The reason I think so many great boxers ran so much is because a lot of them started out poor, and running is a type of training that doesn't require expensive equipment, and gives you good long terms endurance, which is something these guys really needed, since in Ali's era they went 15 rounds instead of 12 like they do now. A lesser man probably would have died after 15 rounds against Joe Fraiser in Manilla I've heard Rocky Marciano's training was even more insane, like 10 miles a day every single day, super strict diet, and he trained with a custom 300 lb heavy bag

[@Noah-pc6wq]

It legitimately is the simplest, cheapest way to build aerobic fitness without taking hours in a day.

[@knightshousegames]

@@Noah-pc6wq I mean, to be fair running 10 miles does take the better part of 2 hours at a reasonable pace

[@Noah-pc6wq]

@@knightshousegames it still is better than the even older alternative used by some bare knuckle boxers, which is just power walking for hours upon hours I do love the variance in different boxers' running regimes. Guys like Joe Calzaghe, another example of extreme fighting fitness and high volume punching, averaged more on the 6-8 mile range Rocky was a workhorse, but it also IIRC led to him being annoyed that he'd overtrain for a fight. If he'd trained a bit less conditioning, he probably would have still been just as effective, imo

[@TFlip04]

Now I want to see you do the mike Tyson training plan. With his push-ups, squats and sit ups etc.

[@Thiggyman]

Don't forget the neck rolls 😮

[@matthewthompson9424]

Ya'll tryna kill him

[@BassSniper209]

Yes we need that

[@Sikorsky1111]

And biteforce training.

[@Xenophon1]

Early Tyson's training was intense.

[@vagrantvienna]

Love that you kept in the takes where your rope catches on your feet and you just get back into it. I've never seen another KZbinr keep it honest and realistic like that ❤ you're a true modern motivation mate

[@wubear260]

Bioneer channeling his inner float like a butterfly and sting like a bee fighter. Keep up the solid work you are doing.

[@daviandeshields9767]

12:06 sonic rush adventure - Training

[@TheBioneer]

Nice!

[@gloving4hire]

WRAPPEDINWRAPPEDINWRAPPEDIN BLACK

[@thebigchimpanski4783]

If you’re ever in America. Ali’s museum in Louisville, Kentucky. It’s worth the visit. 🥇🥊 Maybe try listening to James Brown.

[@rajahussain781]

Adam while jumping rope try to keep your hands close to your waist and tilted 45° outwards while beeping your arms bent and by pointing your elbows backwards as much as comfortably possible. You might need to shorten your rope, i am saying this because i made the same mistakes when i started jumping rope, if you notice most of the times you tripped because you extended your arms outwards.

[@TheBioneer]

Great tip - thank you!

[@sharpphilip]

My man with the awesome Sonic bag!

[@TheBioneer]

Haha thanks man! You know it actually broke during this shoot 😩

[@sharpphilip]

@@TheBioneer NOOOOO

[@danniseliger5172]

Adam has vast practical experience and great depth of theoretical knowledge - it's amazing to see how he can convince himself of a plan like this one, adding a whole training plan to an existing one. This is a rookie mistake, but it is very cool that he is open about it. Very humanising, and it shows that we can all fall into the enthusiasm trap from time to time

[@TheBioneer]

Haha thank you! Absolutely - I do a bunch of stuff I know I shouldn’t and would never recommend to anyone 😅 In this case, CrossRope requested I do a “challenge” video and I liked this idea… but I really didn’t want to pause my current program as it’s been on a roll… I guess maybe I also overestimated myself a little. Used to be I could be more gung-ho with no repercussions lol. I’m all better now, though :-)

[@danniseliger5172]

@@TheBioneer I'm 45 so I know the feeling!. Volume has to be ramped up very slowly and systemic and tissue specific recovery need to be managed carefully

[@user-by9lg6tu2z]

I love you man, you are seriously a breath of fresh air from other youtube stuff and people in general. This is such a fun video format! Keep going my guy!

[@TheBioneer]

Thank you! I’m planning on doing more vlog style stuff, actually :-)

[@newforestobservatory9322]

As a guy says below - please do not hit the heavy bag bare handed, you will pay for it later. Also do not do full force "air punches" you WILL get all sorts of issues later if you do that.

[@bravoalley228]

can you explain why please?

[@S.O.A_Zero]

​@@bravoalley228Both damage joints

[@mikefriend1134]

You were missing the cognitive training component - writing poems and songs and cracking wise ;P Like others, I'm really impressed that you kept in the parts that didn't look "perfect", were up-front about the ways that it didn't work for your body, and that you called the experiment off when it was damaging you. I'm really glad you got good things out of it too, and had fun with it - I can't think of a more holistic and wholesome way to share your passion :)

[@sfbuck415]

The impact from hitting the heavy bag creates micro-fractures in your hand and arms and legs and feet, which fill in with calcium making them stronger. That's why skinny dudes and punch so hard. They train enough so their fists are like bricks. And Thai kickboxers can chop down bamboo with their shins. Your boxing form is improving, Adam. Trying punching like you're throwing a baseball. Power from the shoulder, fist moving in a straight line.

[@justinriley8651]

how's come it doesn't work on your face? you could punch with your face! 😮break somebody's hands

[@hakeemolajuwon4352]

You should try the training program of Vastly Lomachenko

[@mohammadrezakazemeini5175]

You're the inspiration of many But don't forget you are one Take care and hope you the best with your training

[@SQUAREDCIRCLE-dv5fw]

This is from Ali's autobiography, 8 days before the Foreman fight. 3 rounds of shadowboxing 5 rounds on the speed bag 4 rounds skipping rope Then 9 x 3 minute rounds sparring. He had 3 sparring partners so 3 rounds with each

[@Maverick092DED]

Your punching technique has improved. You're a bit tense when you fire your crosses. When you fire those 1-2 punches, ease up on how hard your fire your jab. It takes pressure off your back. Torso pivot on the jab is sharp but you still absorb all that recoil. The harder you hit a target if you stay tense on impact increases how much force your lower back takes. Years of TKD training taught me a tight lower back makes punches and kicks rough. Food for thought and excellent video. You do amazing work my friend.

[@the_d12rose]

Your kicks are improving!! Can't wait to see where you're at in a year - I remember the punches a year ago weren't nearly as crisp as now. Slow & steady improvement is the way.

[@Sawaedo]

Great video Adam! Thank you for showing us how it went and being honest about the process and the results. I'll try to incorporate more cardio in my routine so I could increase my endurance as you said ❤

[@dr.omarkabir4531]

Muhammad Ali trained like any other traditional boxers but put some different level intensities into it. For example, he ran 10km in the morning with combat boots on. He did some 2-3 hours boxing training including jump rope, shadowbox, bagwork and sparring. Quite atypical to the Boxers of his time, or the previous generation

[@Thiggyman]

Learning the boxer step with the jump rope is key. Great stuff!

[@twistedtrailerparktales2126]

I think men's health had his exact routine ten years ago. He ran 3 to 4 miles in the morning in combat boots. A few hours later he ran 1.5 miles to the gym. Skipped rope 8-10 rounds. Shadow boxed 5 rounds. Hit the bag 8-10 rounds. Speed bag 5 rounds. Spar 10-15 rounds. One hour of medicine ball and calisthenic work. Ran the 1.5 miles home.

[@tikkitikkitembo148]

Archie Moore might be another interesting boxer to train like, started off his day doing handstand walking around his house, then running and I think I read somewhere he used to swing a hammer as well. Might be more interesting than doing tonnes of press ups and squats like Tyson.

[@Davlavi]

Good advise.

[@ArtbyPaulPetro]

haha man that was a crazy doing all that but kudos for your efforts! Before you even mentioned it I was thinking yeah Adam's skipping is much improved! I am having a hell of a time doing anything beyond the regular straight ahead skipping style but you've inspired me to keep trying!

[@Browny84]

I don’t think 10k a day would be too much for a professional athlete in a training camp. I’m around 105kg and in training for a half marathon with a 50k beyond that in October, I’m up to about 10-12k/day and will be increasing that during the upcoming weeks with one or two rest days every fortnight and haven’t been experiencing any issues. Great concept for a video, beautifully executed as always. Keep up the good work mate.

[@ryzenuser0141]

Absolutely love your content! Is it possible to tease you to make one episode on Aleksandr Karelin?

[@ThePitPony]

Ive found combining strength training and Boxing 🥊 is doable, although the cardio is done via hill Sprints and light sled sprints ,i can do s legit 10 x3's on the bag & in sparring throwing power shots thtoughout with constant head movement etc. The bag work, sparring etc doesn't really cut into the recovery from the weight training. If i can do it at age 53 anybody else can

[@drip369]

Exciting

[@nathanielcessna1862]

Not surprised about the running, you really have to pace yourself. I'm a big fan of circuit cardio, it nearly killed me but everything elsed seemed easy afterwards

[@TT-mb6rz]

Don't do bag without gloves or you will get arthritis going forward, if you can get a water bag, that's move less absorbing, better on hand stress, it is the same used by many pro also being more similar of the hit on real

[@gonzo5648]

Just came here to parrot the concern for his hands. Small bones, busy, take care of them digits!

[@benmarsden6785]

Yeah came to say the same thing, also Adam please wrap your hands

[@smokeymcpot69]

Funny, I was about to comment on that too 😂

[@sdfsdf928]

There are No gloves in the streets

[@ThisIsKetchu]

I had plans for an off day today, but like a sneaky plot twist, inspiration decided to go for a run instead. Darn you!

[@yaminhasan8854]

Hello bioneer, when punching the heavy bag, make sure you keep your elbows tucked to your body so that you are not exposed to being hit.

[@peterjohn1217]

Rebounding and trampolining are a good alternative if you want a low impact movement. Often overlooked but helpful.

[@personalchannelthatIhopeyoud]

This came at a great time i just finished my first week of boxing, i have so much to learn lmao

[@pranakhan]

For me at 45, the second I get any kind of signal from my body that's somethings not right I immediately bring down the intensity. After training to a reasonable high level without health insurance for years, I am injury adverse. I'm sure it has limited my training, esp. in regards to hypertrophy and plyometrics, but I have wired in recuperation and health above all of the other things. I like the red light therapy for targeting large joints. Watch the extra internal rotation work when you're kicking with power; thats a lot of LPHC engagement that will desire extra support through the lower back.

[@mlouw8218]

Thanks Adam! Do have any advice for newbies on not overdoing it/noticing the signs? Whenever I try to run my knees play up, but I don’t know if it’s because I need to strengthen them or back off.

[@JustaStrongman3370]

Pls make Hanayama training

[@koleszgdanska7149]

So now maybe you'll go through other boxers' training plans. Mike Tyson and his famous 8 hour boxing work, 500 Pushups 2000 Squats etc

[@IAMJEFFREY-cw9ns]

Love your channel and your approach to training👍🏻👍🏻 Could you do a video showing Mike Tyson's training next time? There's much more info on how he used to train and his regimen was heavily bodyweight focused (push ups, squats etc) before he went to prison.

[@OutlawsBebop]

I like your videos and you give great advice. You have a lot of skill. I know you referred to yourself as “stiff” in the beginning of your video, but it would really do you some good to learn to relax when hitting the bag and shadow boxing. Focus more on rhythm and stay loose. Try rag dolling your arms before you throw punches, then put your hands up

[@MOTIVATIONALQUOTES-vp1eu]

MMA training routine full video create please

[@johnce5124]

Adam, awesome video. One question I have for anyone doing fight training: what is your opinion on weighted shadow boxing? i.e. using

[@theeyeinapie6114]

Do the Tyson ROUTINE next please!!!

[@duckyfrogdogkim3546]

can you please do a video about best functional training for grappling/wrestling/bjj. thank you

[@sangesiswana5464]

Can you please make a video about kyokushin karate

[@Gong-Fu_Hermit]

Love this channel. When I tired the one punch man workout for 1 month it has a 6 mile run everyday in it, I think I did it for 2 weeks before dropping down to 3 miles for the rest. knees were giving out on me, but I've been doing some knees over toes guys training and I wonder if I can make the month now.

[@josephprescher6083]

Foenthe back. Deeeeeeep hard stretching to open up the spine. 30 second holds. I eliminated 16 years of Ciatica and at least one bout of extreme Floor-bound back attacks yearly at 36. Let me know and I’ll give you my regime

[@MrGufi-nf2jz]

Can u make a video on the main pillars to center Your training around. Like strength endurance and other and Also how to train them

[@raleighredinger4294]

Hey Adam, kind of a weird request but can you do a video explaining as to why it’s important to functionally train the chest and triceps? The triceps sort of make sense to me but I’m having trouble finding realistic functional chest training, it seems like chest is not a useless muscle but only useful for getting better at chest exercises, like push ups or dips, I can’t find a lot of primitive type of training for it

[@Dr.RCJr.]

Great video but many of the great boxers ran almost everyday. Check out Floyd Mayweather's training. He was notorious for going to a party on one side of Vegas then running back home in the middle of the night. He would easily run 8-10 miles a day. You should do Mike Tyson next. His training was absolutely insane and included a 6-8 mile run at 5 AM along with hours of calisthenics, bag work, sparring, etc.

[@Dr.RCJr.]

BTW, you need to be very careful hitting the heavy bag bare handed. Easy way to break a knuckle or mess your hand up. Hand wraps are your friend or even a cheap pair of bag gloves that you can slip on without wrapping your hand will save you a lot of potential pain down the road.

[@jacardojacardo2254]

Ali was the greatest, his words tho, “ 3 miles in 39-40 minutes..”

[@drip369]

I did expect that alley branch to get caught. It did. 😅

[@42neddy]

So sweet that you included the guy telling you that you forgot your kettlebells 😂 right on mate thanks

[@oliverhudson8821]

Does this mean we might see, the legends, series again?

[@IgnatiusCheese]

My man! Why were you doing your usual workouts in addition to this!

[@TheBioneer]

Not going to lie… CrossRope suggested I try a challenge video but I didn’t want to stop my usual program 😅

[@donovanruiz951]

Do Mike tyson's training next🔥🔥

[@coffeefan]

Heavy bag can be a lot on your back with the rotation. You should wrap your hands and use gloves when hitting the heavy bag, it will help prevent injuries.

[@ACarpenter89]

I would like to become more nimble like those capoeira guys or a luchador but I don't know how to train for that. Even the parkour guys are super athletic and I want to be more like them when I'm just a short stocky guy that's strong. I don't know how to train for that kind of athleticism with the spinning and then the flipping and the handstands and all that. Imagine if Muhammad Ali had done one of those sports with his natural gifts

[@pretty_flaco]

“i hand cuffed lightning and thrown thunder in jail….i murdered a rock!”

[@baterseaChels]

Love the video mate Ali may God have mercy on his soul used to chop wood with an ax as well for strength

[@jouniosmala9921]

Maybe the learning is that instead of jumping to extreme challenge that's done for every day. Is first do it for 3 days a week for a while to have enough time to recover and build body more capable for the challenge.

[@AizatAli]

You should see how Vasyl Lomachenko train, I'm sure it'll peak your interest. There's a lot of footage of him too.

[@rolandrush5172]

When I was in good shape, sub 7 min miles were not fast paced feeling, it was calm and relaxed. I ran those 4 days a week and then did mile repeats 2 days. And I was 190lbs. So if he ran all the time I don’t see that as a crazy pace, just started with a low heart rate pace and over a few years get that time down and it would just be pretty comfortable

[@Madara2010X]

😮🔥

[@digitaldaemon74]

This could be a whole series. Training like a specific athlete with multi modal training and see results

[@417hemaspringfieldmo]

What about incorporating weighted rope?

[@huansitoaguilar9405]

Kind of agree

[@Rivers9679]

Maybe Squat university will help you with your back pain? If you haven’t already

[@Rob1066-]

Check to see if you have hammer toes you won't be able to float like a butterfly

[@Highcaloriegrappling]

Would you just take some boxing classes already. The UK has some amazing boxing coaches. And your technique could use some professional help.

[@kamehamehuyle9108]

Stay safe so you can train for the years to come

[@oroborusrider]

I wonder how you would do in the netflix series physical 100

[@Eliteninja007]

You have a very nice physique more like a soldier than a martial artist. If you take opinion from a humble practicioner, if you want to improve in fighting skills you do more nervous system training, katas (whatever u like) and shadow boxing. When u were throwing punches and kicking, your body was moving in a great disharmony :)

[@rvdt4ever]

Crossrope jump ropes are ok, the lack of length adjustability is the biggest drawback imo. Case in point, looking at your current jumping level, your jump rope seems way too long for your current technique. I wouldn’t recommend them for novice jumpers, as you want shorter ropes the better you get.

[@markymarkeaton]

I agree with the slightly shorter rope idea. I have Crossrope and am at the taller end for the size I bought and it works perfectly. Couldn’t skip as well with the longer size

[@417hemaspringfieldmo]

Also , and we know you are super busy....but would you consider to make a series focus on workouts and training strategies for HEMA longsword competitive fencers...pleeease

[@mr.potatohead6138]

The last statement really hit the bail on the head, it wad too much. Another thing, I've found minimal shoes on concrete or asphalt no good for me for extended time. More cushion is needed, not arch support or raised heel tho.

[@FishCakeIsland4928]

1:20 bill cipher on the wall fr

[@MrTooEarnestOnline]

You should at least wrap your hands when you hit the heavy bag. It would probably also help to be a bit less isometric with your punches. Great videos

[@surrealistidealist]

Now try to train like Rocky Marciano! 🤣❤

[@knuckles7790]

You forgot to do speed bag and mit work.

[@brianlamptey4823]

17:59 Is that why so many people do so much cardio and are scared of anything that pertains to maximal effort?

[@alanESV2]

I think he ran with heavy boots

[@pretty_flaco]

RIP to those ankles

[@adhamelsharkawy4601]

Please do a video about muay thai

[@NDtoker]

Shouldnt you wrap your hands for heavy bag work? Always learn wrist couldnt take the blow of a punch consistantly

[@SuperhumanUnchained]

Then you trained like the greatest

[@matthewthompson9424]

If you end up kicking it one of us can tell your family it's fine, we've got the dragon balls

[@drez1274]

Great video, but absolute opposite of a promoting video for where he lives. I could feel depressed by looking at the weather and the architecture...

[@mintymilkk]

2:20 there's no way a boxing athlete would be running a 40min 10K every day. For an elite distance runner that might just about be around their easy pace, considering they're also around ~160lbs max, but for a boxer on 70km/week when it's not even their discipline, there's just no way. It was probably misquoted after he did that once as a personal best. It could also have been forty-something minutes (so like 48), which is much closer to the realm of a believable every-day easy pace (I've been running 7 years and have a 36min 10K)

[@krizpys]

"cardio is busting"

[@mtb416]

Not sure if it’s his genetics or the way he trains or both, but I think his thicker mid-section, which is obviously quite developed and not fatty, is far closer to what men are supposed to look like rather than the absurd v-taper so popularized today.

[@tate.the.great.4x]

Don't forget he chopped down trees i do that its very difficult

[@drip369]

🤙🤙

[@pretty_flaco]

i see everyone is hoping on the jump rope bandwagon, pun intended

[@uexkeru]

The heavy running worked great for oldschool boxers, but I don't like it for general advice. Building up that much mileage in a few weeks leads to injuries. So for anyone who hasn't been doing it for years, I'd rather they mix it with something like indoor cycling and a lot of jump rope/calf/ankle work to strengthen the ankles/feet. Also have to consider the survivorship bias - how many boxers tried those methods and never went anywhere or got too injured? So you take the oldschool success and mix it with some innovations to avoid becoming part of the dropout rate.BTW you should do looser upper body work like fast shoeshines to get the feel for how to cut loose. That tight technical work benefits from some time going unga bunga. Many martial arts/fitness guys get so technically correct that it makes them robotic instead of elastic.

[@nelsonbaron3186]

Can you make video train like Manny Pacquiao???

[@Red2fgdgdf]

Do Hulk Hogan