Have you ever wondered what it takes to train like a heavyweight world champion?
For Anthony Joshua, very part of his day is crafted to enhance strength, stamina, skill, and recovery. From the moment he wakes up to the second he hits the pillow.
Let’s walk through a typical day in “AJ’s” life and uncover how he trains, eats, rests, and prepares to stay at the top of his sport.
6:30 AM: Wake up and Fasted Cardio
Anthony Joshua’s day usually begins early (around 6:30 in the morning) long before most of us even think about breakfast.
He heads straight out for fasted cardio, a common strategy among elite boxers. Running or sprinting on an empty stomach helps burn fat and builds the kind of cardiovascular endurance you need for 12-round fights.
A favourite drill? Simulating boxing’s exact rhythm; sprinting roughly 900 meters in about three minutes, then resting for a minute, repeating this cycle multiple times.
Even on lighter mornings, he stays active with alternatives like cycling or swimming so his joints aren’t overloaded but his heart rate still rises. This early session primes his body and mindset!
8:00 AM: Breakfast
After wrapping up his morning cardio, it’s time to refuel. Joshua’s breakfast during intense training camps is nutrient-dense and calorie-rich, reflecting the energy he burns.
He often starts with a large smoothie or porridge – including fruit, yoghurt, oats, and milk – to replenish glycogen stores and get a balance of carbs and protein. In some routines, this is followed by eggs (often five or more) with wholemeal toast, smoked salmon or other lean protein sources.
11:00 AM: Strength & Conditioning Sessions
By late morning, AJ is hitting the gym… and he doesn’t just lift weights. His strength and conditioning training is purposeful and fight-specific:
- Heavy compound lifts like squats, deadlifts, and presses for overall power
- Explosive plyometric work such as box jumps and medicine ball throws
- Functional routines that mimic fight movements
- Core and rotational exercises to enhance punching torque
This block of training focuses less on muscle size and more on power, balance, and athletic durability – exactly what a heavyweight boxer needs.
He also works on neck stability (a crucial yet often overlooked area for fighters) using resistance bands and harnesses to better absorb punches and stay steady in the ring.
1:30 PM: Lunch and Midday Refuel
After breaking a sweat in the strength phase, it’s time for lunch. Joshua’s diet typically includes lean proteins, complex carbs, and plenty of vegetables to support recovery and high energy:
- Grilled chicken breasts
- Brown rice or sweet potatoes
- Steamed green vegetables
During intense camps his calorie intake can hit 4,000–5,500 kcal per day (which is far above the average person) to match the huge energy demands of his training. Hydration plays a big role too, with plenty of water, electrolyte drinks, and even coconut water to balance fluid loss from heavy workouts.
Between sessions he may have a recovery shake or simply snack on bananas to keep fuel levels steady.
5:30 PM: Afternoon Boxing & Technical Work
The afternoons lead into the heart of Joshua’s fight preparation, which is (obviously) boxing itself. This is where technique, timing, and combat instincts are sharpened:
- Shadow boxing
- Heavy bag rounds
- Speed bag drills
- Sparring with partners
- Pad work with his coach
This session doesn’t just build skill, as it puts into practice the cardio and strength built earlier. The intensity mirrors a real fight, with short breaks and high effort, creating stamina that lasts into the later rounds.
8:00 PM: Dinner and Evening Fuel
After a long day of training, dinner is another strategic meal. Common components include:
- Salmon or lean steak
- Brown rice or sweet potato
- Vegetables like green beans or leafy greens
These foods provide a mix of protein for muscle repair, carbs to restock energy, and micronutrients for immune function and recovery. To end the night, AJ might enjoy nuts with yoghurt and honey, or a protein bar if his calorie needs still haven’t been met.
Night Routine: Rest, Recovery & Sleep
Recovery is a non-negotiable part of Anthony Joshua’s daily flow. After training hard, his body needs serious recuperation. While most people are satisfied with 7–8 hours, Joshua often aims for 8-10 hours of quality sleep each night to facilitate muscle repair, hormone balance, and mental reset. Some sources note that he prioritises extended rest, even targeting up to 10 hours where possible.
Sleep is when the body does its deepest rebuilding, especially after taxing workouts and heavy sparring days.
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