Supported by Healthline and medically reviewed by Jillian Foglesong, MD.

The Ukrainian heavyweight boxer Oleksandr Usyk demonstrated his skills over Dutch kickboxer Rico Verhoeven at Egypt's Pyramids of Giza on May 23. The true reason for his victory is his science-backed training method.

Let’s unroll Usyk's full training method.

Though Usyk hasn’t released any detailed training videos for this fight, he has shared a short training clip with his friends on Instagram. Usyk’s strength and conditioning coach, Jakub Chycki, has shared his training philosophy.  

Oleksandr Usyk trains in all three planes 

The 3 main directions in which a human can move are known as the planes of motion, including:

• Side-to-side movements/ Twisting movements (Sagittal plane)
• Forward and backward movements (coronal plane)
• Upper and lower body movements (Transverse plane)

Usually, gym exercises focus only on forward and backward motion, but to excel in a sport like boxing, a combination of three is needed. 

This is why Usyk trains himself with exercises that improve his twisting, rotational, and side-to-side movement. To train himself in every plane of motion, he includes movements like:

• Landmine rainbow
• Kettlebell lateral lunges
• Single-arm kettlebell press with variations
• Single-arm row to reach
• Copenhagen planks
• Shoulder-focused resistance-band exercises
• Mobility work and stretching 

Oleksandr Usyk trains with non-conventional tools

For strength and conditioning sessions, Usyk's regimen includes tools such as:

• Barbells
• Dumbbells
• Kettlebells
• Gymnastics rings

The boxer performs exercises like 

• Split stance snatch 
• American kettlebell swings
• Bottom-up kettlebell press

These tools improve stability and body control and help reduce the risk of injury during fights and training. 

Hip-flexor training 

To train the hip flexor muscle, Usyk uses a kettlebell, while others use a resistance band. The hip flexor muscle helps lift the knees during running, walking, and quick movements. In boxing, footwork and quick movements play a crucial role, which is why his training includes hip flexor training. 

Plyometric exercise and training

Plyometric exercises are also part of Usyk's training. For a boxer, quick reaction and explosive force production are the keys to winning. That is why he includes movements such as:

• Plyometric press-ups (band-assisted)
• Medicine ball slams and catches
• Bulgarian split squat
• Bar lunges
• Lateral lunges

These exercises help him improve coordination, flexibility, and control, and also allow him to generate more force from the ground, which is required for boxing punches and quick movements. 

Badminton for speed and quick reaction

For a boxer, speed, quick reaction to stimuli, and agility are the main ingredients to staying injury-free in the ring. So, to train himself for quick responses to stimuli, Usyk indulges in badminton. 

This concoction of plyometric training, badminton practice, non-conventional tools training, and the use of all three planes of movement is the real secret recipe of the Ukrainian boxer.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil