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Jack Dempsey Workout
 
 
TejasT TejasT is offline
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08-02-2011, 10:53 AM
 
I stumbled upon a book recently called "Championship Fighting" by Jack Dempsey. In there, he writes about his workout and diet. I thought it was pretty interesting. There's so much of his program that reminds me of what you all preach.

One of the great things I notice was how he focused on shorter, fast runs . . . got 9 hours of sleep . . . didn't bombard himself with protein and food to gain muscle . . . and loved the pullup!

At 6'1 and 187 pounds he was strong yet lean by today's boxing standards.

# # #
DAILY WORKOUT ROUTINE:
6 am - Wake up, drink a hot cup of hot tea or broth (chicken or beef)

6:30 am - Hit the road for your roadwork

7 am - Go home, quick cool-down and shower, eat a breakfast of fruit juice, cereal, eggs, and milk/tea.

12:30 pm - Eat a lunch of lettuce and tomato on basil bread (with 2-3 slices of bacon), glass of milk or cup of tea. If you don't use bacon with the sandwich you can have a malted milk.

6 pm - Gymwork. Have a cup of hot tea with lemon before you work out.

7:15 pm - Workout completed, go home

7:30 pm - Eat dinner: half grapefruit or glass of fruit juice (or a cup or broth); a salad with olive oil and perhaps lemon juice; meat, boiled or broiled, never fried; steaks, chops, or chicken; stews are good for weight gain; baked potatoes are too; no pork, veal, lobster, shrimp, crab, or starchy foods like spaghetti. For dessert: stewed fruit, prunes, apriocots, pears, rhubarb, etc., and a cup of hot tea. NO PASTRIES.

8:15 pm- Relax for half an hour.

8:45 pm - Take a light 15-min walk.

9 pm - Go to bed.

Dempsey would sometimes either take only 1 day off a week or, if he felt like he was overtraining too much, he would actually take a week off during his pre-fight training.

Roadwork:
Dempsey liked to run shorter distances than a lot of the other boxers in his era (some of those old timers would run 150 miles per week!). He mixed up 100m sprints and rounds of shadowboxing in with his runs. He recommends starting off with 1/2 mile each day for 7 days, then slowly working it up to 2 miles a day.

Gymwork:
Here's a basic schedule he recommends for the aspiring fighter to get started.

- Shadowboxing, 2 rounds
- Sparring, 3 rounds
- Heavy bag, 2 rounds
- Speed bag, 3 rounds
- Rope skipping, 2-3 rounds
- Calisthenics, 2 rounds
- 5 minute "sweat-out" in the sauna followed by a shower

Shadowboxing: Dempsey saw this as a very important part of your training, almost as important as sparring. Make sure you're using your footwork and actually fight an opponent. Wear your gloves when you shadowbox so you get even more of a workout from it.

Sparring: The most important exercise. Go hard on each other but don't kill each other. You are sparring to learn after all. Use protection when you need to.

Heavy Bag: Start off with 2-minute rounds and work your way up to 3-minute rounds. The first 60 seconds of each round he worked on bobbing and weaving followed by counter punches.

Speed Bag: A great exercise in his opinion. Again, start off with 2-minute rounds and work your way up to 3-minute rounds. Devote the first 60 seconds of speed bag work on the straight backhand combination (left straight-left backhand-right straight-right backhand). The rest of the round, hit hard with everything else.

Rope Skipping: Don't "hippity hop like a schoolgirl." Bounce off one foot then the other, it will be awkward at first but be patient and you'll reap big results.

Calisthenics: Situps with arms extended over your head (he preferred straight-legged, but bend your knees), twisting situps (go up, twist sharply to left then right, then go back down), back bridges, wall pulley work, pushups, medicine ball tosses against the stomach (though he recommends several months of situps before a beginner tries these), and a neck exercise where you turn your head to the side and jut your chin out past your shoulder, moving only your chin. He also did a lot of manual physical work (he was a miner at one point) and was a monster with pull-ups (sometimes doing up to 200 per day -- good grief!). Sitting and standing forward and side bends were also used for his midsection.

Other Training Tidbits:
- He recommended using camphored ice on skinned knuckles right before bed.

- During his workout, you would often see him chewing on gum made out of pine tar. It was very sticky and thick, so boxers during that day used to chew lots of it in the hopes that it would give them a tougher chin.

- He would also bathe his hands and face in beef brine, as he felt it toughened up your skin like old leather. He was prone to cuts at times, so he began to "skin toughen" his face by rubbing around cut-prone areas with his thumbs vigorously (until it was raw but not bleeding) to develop calluses there.

Last edited by TejasT; 08-02-2011 at 11:00 AM.
 
 
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Andy62 Andy62 is offline
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08-02-2011, 11:00 AM
 
http://www.sandowplus.co.uk/Macfadde...b-Feb25-01.htm
 
 
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armorplated armorplated is offline
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08-02-2011, 11:25 AM
 
Tejas
Thats intense. But I do like the routine. The shorter runs I perfer myself as well. It they still improve cardio, endurance, and also strength when you can add a few hills or sprints in. There were times when I did run upwards of 60 miles a week when I was in the Army and running the remidial PT program, it was fun and I looked forward to it after doing it a while, and the natural euphoria is something thats really hard to get from other forms of exercise, but man the weight just melted of, fat muscle all of it. I couldnt eat enough as I already have a high metabolism, more so back then. thanks for the post.
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get up,get moving,GET FITT!!!
 
 
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TejasT TejasT is offline
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08-02-2011, 12:10 PM
 
Cool article link, Gordon! These old school guys weren't afraid to exercise, that's for sure.
 
 
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Andy62 Andy62 is offline
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08-02-2011, 12:33 PM
 
They were also hardened by a hard life style where their struggle for survival made them tough. Many of the old time athletes built their strength doing hard physical labor before the advent of mechanization. An interesting bunch; the likes of which we will never see again. In my opinion guys like Dempsey had to provide a model for Alois P. Swoboda's theory of Conscious Evolution as overcoming obstacles in their struggle made them stronger.

Last edited by Andy62; 08-02-2011 at 12:40 PM.
 
 
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MikeNY MikeNY is offline
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08-02-2011, 09:00 PM
 
Jack Dempsey was a bull of a man, 200 pullups a day are brutal. Gordon great article, have seen it before, noticed you gave it to the site, good job.


 
 
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