Anthony Joshua is not just preparing for Kristian Prenga. He is building himself into something different entirely.

The two-time heavyweight champion posted a series of training images to Instagram this week, and the content inside tells a clear story about how he is approaching the most important fight of his career. With a bout against Prenga scheduled for July 25 in Jeddah, the final warm-up before his blockbuster showdown with Tyson Fury, Joshua's gym sessions are carrying extra weight.

“Week Out,” captioned the post.

The Instagram post shows Joshua working through kettlebell swings, an exercise that develops explosive hip power and posterior chain strength in a way that transfers directly to punching force.  

From there, the session moved to kneeling core stabilizers with a plate. This is a demanding exercise that removes the legs from the equation entirely, forcing the torso to work in isolation under load. For a boxer, core stability is extremely important.

Medicine ball throws—which mirror power-punch mechanics—train the nervous system to fire fast and hard in a coordinated chain. Side planks round out the session, building rotational stability and power—critical for combinations.

Finally, there is the shadow boxing. It trains the body to maintain technical precision when it is tired. It builds the muscle memory that holds up in round 10 when the legs are heavy, and the mind wants to simplify.

But what does fuel his body while he performs these grueling workouts?

What powers Joshua's explosive training?

Anthony Joshua is 6'6" and one of the leanest heavyweights on the planet. And diet plays a major role in keeping him that way.

As per Men’s Health, the two-time world champion starts every morning with a glass of water. Breakfast follows with a piece of fruit and a bowl of porridge. Simple and effective. The slow-releasing carbohydrates from oats keep blood sugar steady through training while providing sustained energy.

Moreover, lunch is where the real fuel goes in. Wild rice, salmon, and a significant amount of vegetables make up his midday meal, and sometimes he eats it twice. Furthermore, the salmon choice carries specific science behind it.

As per a study published on Science Direct, regular consumption reduces blood pressure, lowers LDL cholesterol, and a 25 percent reduction in coronary heart disease risk.

Dinner is where Joshua lets his roots shape his nutrition. He goes home for his mother's Nigerian cooking. This consists of pounded yam, Eba (made from dried grated cassava flour), and Egusi (a dish made primarily with ground melon or squash seeds). These are the dishes he credits directly with his success.

And his cheat meals? Gluten-free chocolate sweetened with natural honey. Even indulgence is calculated.

What do you think of Joshua's approach to his workout and nutrition? Tell us in the comments.

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Written by

Zaid Quraishi

Edited by

Zaid Quraishi