How Anthony Joshua Changed His Training and Nutrition to Become an “Endurance Athlete” and Now Has a Slimmer Figure

WHEN Anthony Joshua stepped on the scales for the weigh-in against Francis Ngannou, he cut a slimmer figure.

Weighing 18 stone on the nose, he appeared every inch a lean, mean boxing machine.

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In fact, in his previous fight against Otto Wallin, he was only one pound short of his current weight. Apparently, he has found his fighting weight as he aims for another accomplished performance.

Last year, AJ revealed he had changed the way he approached his diet and nutritional needs.

He runs longer distances instead of shorter, more explosive sprints, to become more of an endurance athlete.

The former heavyweight champion also spaces out his rest days and sticks to a strict diet.

what changed

When he began his professional career, he admitted that he focused on sprinting as part of his schedule in a magazine interview after beating Jermaine Franklin.

The 100-meter and 200-meter sprints contributed to his explosiveness, before moving on to the 400 meters.

AJ realized that most fighters had this ability to explode quickly. He needed to run longer distances to become more of an endurance boxer.

“When I started, you start (with) 400 meters, and it’s like your 12 laps. You start running 100 meters and you work your way up to 200 meters. So 100 meters, it’s powerful and explosive.” , did he declare.

“And then as we progressed, I started to realize that everyone is explosive but everyone also has stamina. I was like holy shit, I need to be explosive but I I need to have endurance.

“So I went through this massive phase of trying to figure out what’s right and what’s wrong. And I’m at a stage now where people want me to be explosive.

“But I realized that I would rather be able to complete the 400 meters and still come in first. I have now changed my training to become more of a long endurance athlete, rather than just being explosive for 200 meters and then crashing . “.

Periodized training

In the interview with Men’s Health, AJ continued: “I like low rep ranges, but it’s all about training in phases. So usually I try to do everything. I’ll fit in a session I do jumps, I do heavy weights.

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“I do a little bit of strength training and running, so I don’t really specialize in anything. I get a good workout, but some trainers want value for money.

“They haven’t had you for long. So what I’ve learned is to periodize my training. Like, ‘let’s make the most of this three or two week block and move on,’ rather than “let’s go.” just make the most of this session.

“Where do I want to be in two weeks? Or three weeks? But then I can measure my progress.”

Eat well

Previously, it was reported that AJ was consuming 5,000 calories per day.

With the help of nutritionist Mark Ellison, who also works with Manchester United and the Great Britain Olympic team, he eats a varied diet.

Sometimes during training camp he becomes vegan and wants “just fresh” food instead of meat and fish.

“Foods like avocados, falafel, vegetables, rice,” Joshua revealed while preparing for his fight with Joseph Parker.

For breakfast, AJ would indulge in porridge, eggs, fruit and yogurt.

“Then we move on to jacket potatoes, tuna, mayonnaise, beetroot with a handful of vegetables,” he has said in the past.

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“In the evening I have chicken, rice with mashed potatoes with lots of vegetables too. I make sure I have plenty of water and between sessions I will have my protein shakes.”

Take it more seriously

AJ now knows how to properly fill his body and takes nutrition seriously.

“I just didn’t take it as seriously as I do now, nutrition is very important. I used to go to the gym after a session and we would relax for maybe two more hours.

“But if you look at the time I started training, the minute I finish, (so when) I hit my last punch, I didn’t eat that whole time and I stay at the gym for another two hours after I showered and talked to everyone. I probably didn’t eat anything for about five hours. I used to lose a lot of weight.

“That’s another thing, I used to associate weight loss with getting in shape. So I used to take away the benefits of nutrition. But if you want to get in shape, you have to feed your body and fuel your body. It’s like a car.

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“You can’t expect it to go a long distance without fuel. I can’t expect to be fit enough to go a long distance without the right fuel. So it was actually a myth that I had in mind that, oh, because I’m lighter, I’m fitter.

“So, pushing myself and that means eating well. I believe in that.”