His training, discipline, and work ethic are worth studying. His journey to becoming a world champion is the fruit of his dedication and commitment. So, let’s give you an inside look at what his training and diet plan looks like.
Amir Khan Boxing Training Regimen
Amir Khan is renowned for winning a silver medal in the lightweight division in 2004 at the mere age of 17, becoming Britain’s youngest boxing Olympic medalist. In 2007, he was named the ESPC Prospect of the Year and was crowned the youngest-ever British professional world champion by winning the World Boxing Association. He was just 22 at the time.
Famous for his speed and accuracy, he is among the most successful British boxers ever. Amir Khan’s fitness routine is just as unique as his boxing legacy. His fitness training begins as early as 6:30 in the morning. This could either be running or swimming. In the weeks leading up to the fight, he likes to run at the track of the University of California, which involves explosive sprinting. This is then followed by a 20-minute jog. He then likes to engage in shadowboxing right there beside the track.
On other mornings, he could be running on the steep hill for about five miles or running up and down the steps. Adding variety to this routine keeps his morning exercise engaging and exciting. But this is just the beginning of the day. He hits the boxing gym at 2 pm, spending three or four hours there. Wrapping hand wraps, he begins with stretching. His boxing sessions include a variety of bag sessions, speedball, floor-to-ceiling ball, and skipping. Skipping is crucial to build stamina, so a 15-minute skipping session is always part of the training.
The only day his training does not start early is Sunday. Generally, during training camp, he follows a schedule of six days with one day of rest.
Related Article: Ultimate Guide To Boxing Training
Amir Khan’s Strength & Conditioning Routine
Amir Khan’s coach, Alex Ariza, explained how strength and conditioning reconstructed him into becoming a power machine. In the initial years, Khan was too big in the upper body, unbalancing and disproportioning his entire body. He worked on distributing more weight to his legs. To build Amir Khan strength training routine, speed work, footwork, fitness training, and a lot of strength and conditioning went into this.
In this case, heavy lifting and ropes weren’t helpful. They focused on more functional and explosive training like isometrics and plyometrics exercises. His training for strength and conditioning revolved around running and swimming. It looked like this:
- Monday – Track running and sprinting of 400m and 200m
- Tuesday – 30 lengths in an Olympic-sized pool
- Wednesday – Stair running or hill running
- Thursday – Strength and conditioning training in the gym
- Friday – Dunes
- Saturday – Lateral drills, cone drills
Regarding weight training, Amir Khan exercise routine does not just rely on basic bicep curls. He simulates throwing a punch and pushing weight simultaneously. His weight training correlates to fight-specific movements like landmines. He is also seen training with Keiser machines, which are great for explosive power development and agility enhancement. Since they do not work like traditional weights, they provide continuous resistance to maximize muscle engagement.
Related Article: Achieve Fitness with Boxing Training
Amir Khan Diet Plan & Nutrition
Being watchful of what you eat is extremely important. No matter how much you crave ice cream, knowing what your body needs takes a long way. That is exactly why Khan is a champ. He admits that there is food he does not like, but he eats it anyway because he knows that is good for his body.
In an early interview with GQ, Khan stressed on the importance of nutrition and meal planning in his training routine. His aim is to consume 6000 to 6500 calories per day.
His day begins with a protein shake. After the morning run, he comes back home to have oatmeal topped with blueberries, strawberries, or raspberries. At 10:30 am, he takes his second breakfast, which can be scrambled eggs or poached eggs on toast with beans and tomatoes. He avoids fried stuff in all cases.
Throughout his boxing sessions during the day, he takes energy drinks and protein drinks to keep his energy levels up till his meal at 6pm. This meal begins with a soup, then the main course has potatoes with salmon and chicken breast. The meal also ensures lots of vegetables and salad.
At the beginning of the training camp, he consumes red meat, but as the fight nears, he cuts down. Being a Muslim, he does not drink alcohol, which further makes it easy for him to maintain a low weight.
Summary of Amir Khan’s Diet Plan
- 06:30 am – Protein shake and oatmeal with strawberries and blueberries after the run
- 10:30 am – Scrambled eggs or poached eggs on toast with beans and tomatoes
- 06:00 pm – Soup, potatoes with salmon and chicken breast
On the day of the fight, he eats sparingly. He ensures his body has enough carbs to get the energy to move, but he never eats to feel complete. He says:
“You never fight on a full stomach because the hunger also makes you a hungry fighter. That’s the way it should be. It’s different from basketball or soccer. You can’t go into a fight happy and with a full stomach.”
Key Takeaways from Amir Khan Fitness Routine
Amir Khan is a masterclass in endurance and discipline . With a workout routine that is exceptionally built around functional strength, intense cardio, and explosive moves, it is no wonder he is a formidable force in the ring. As an aspiring athlete, there are multiple key takeaways that can help you improve in your own training.
One of the biggest lesson is discipline. Khan’s will to push himself through the most gruling workout every single day is what sets him apart. Committing to a structured routine and keeping up with the intensity is essential for any athlete who wishes to see improvement in his performance.
Another aspect is recovery. Even a world champion takes a day off and rests, so you should be careful with that too. Overtraining your muscles will only weaken your performance and put you at a greater risk of injury.
Thirdly, be careful of your diet. Balance your meals and keep energy drinks handy during training. Your diet constitutes half of your fitness, so make sure your meals are mindfully planned.
Conclusion
Amir Khan’s legendary boxing success is based on this discipline, endurance, and training. His training is resilient and fiercely intense, while his diet is rigorous. But what’s most important is his mindset, which has kept him on the path of success. He has transformed his body and remained relentlessly committed to his goals to be a winner. It is the champion’s mindset that nudges you to explore your full potential, and if you want to be one, you have a masterclass in front of you!
