Mairis Briedis Workout Routine and Diet Plan

A Latvian professional boxer, Mairis Briedis is born on 13th January 1985. He secured the IBF and Ring titles since September 2020, and hold the WBC title from 2017 to 2018. Mairis Briedis is a three-time cruiserweight world champion. He also holds the WBO title in 2019. He is the first Latvian to win a world boxing title after winning the WBC title in 2017. In 2017, Mairis Briedis has bestowed the Order of the Three Stars award. the Order of the Three Stars. He fought world champions Oleksander Usyk, Marco Huck, Krzysztof Głowacki, Manuel Charr, and Yuniel Dorticos as a professional. BoxRec and the Transnational Boxing Rankings Board have declared him the world’s best active cruiserweight in 2020 and ranked him good.

Mairis Briedis
Mairis Briedis has clearly achieved a certain height in his field but all the credit goes to his immense training schedule and strict diet that makes him have all this in his kitty. In this article, we would discuss more his workout routine, his diet plan, and his routine in general which will help us know and determine what exactly does Mairis Briedis does in his whole day differently that makes him one of the best players that we have in the boxing arena.

Mairis Briedis Statistics

  • Birth Year: 1985 (age 36)
  • Birth Date: 13 January
  • Height: 1.86 m (6 ft 1 in)
  • Reach: 75 in (191 cm)

Mairis Briedis Awards and Achievements

Latvian National Championships
Gold medal – first place 2008 Riga Heavyweight
Gold medal – first place 2009 Jelgava Heavyweight
Gold medal – first place 2011 Jelgava Heavyweight

Mairis Briedis Workout Routine

Mairis Briedis

Mairis Briedis is addicted to training for his games and his priority is always his lifting routine which he likes to change as often as possible. From time to time he also follows a conventional powerlifting workout routine like other boxers that are around him. At other times he would spice things up with hypertrophy bodybuilding training sessions and routine or a strength training session.

His social media or Youtube channels talk of these variations in his workout routine and tells that Mairis Briedis also loves to train for arm wrestling in his free time. He does not share much information about his actual workout routine with anyone but here is a sample workout routine that Mairis Briedis likes to follow to train for his in-season routine. Here’s a breakdown of the Mairis Briedis workout routine of what he does when:

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Shoulders
  • Thursday: Legs
  • Friday: Arms
  • Saturday: Rest
  • Sunday: Rest

Mairis Briedis always likes to warm up before he begins any kind of workout as it helps the blood pumping and the heartbeat in a set position. It is also important for him to warm up so that he could dodge the injuries if any. Warming up and cooling down has a load of benefits that allows Mairis Briedis to perform his best!

Mairis Briedis Monday and Wednesday Workout

Mairis Briedis

  • Running for 10 miles (stamina building)
  • 8 rounds of shadowboxing
  • 15 rounds of sparring
  • 10 rounds of speed bag
  • 10 rounds of heavy bag
  • 7 rounds of Jump rope
  • 2 sets of Ab crunches of 100 reps
  • 2 sets of knee-ups of 100 reps
  • 2 sets of diagonal crunches (both sides) of 100 reps
  • 2 sets of alternate bicycles of 100 reps
  • 2 sets of leg scissors of 100 reps
  • 2 sets of vertical leg crunches of 100 reps
  • 2 sets of side crunches of 100 reps
  • 2 sets of floor wipers of 100 reps
  • 2 sets of Russian twists of 100 reps
  • 10 rounds of agility ladder drills (speed workout)

Mairis Briedis

Mairis Briedis Tuesday and Thursday Workout

  • Warm-up exercise (running for 10 miles) (stamina workout)
  • 8 rounds of shadowboxing with dumbbells in each hand
  • 15 rounds of mitt training
  • 10 rounds of speed bag
  • 10 rounds of heavy bag
  • 7 rounds of jump rope
  • 2 sets of ab crunches of 100 reps
  • 2 sets of knee-ups of 100 reps
  • 2 sets of alternate bicycles of 100 reps
  • 2 sets of leg scissors of 100 reps
  • 2 sets of vertical leg crunches of 100 reps
  • 2 sets of side crunches of 100 reps
  • 2 sets of floor wipers of 100 reps
  • 2 sets of Russian twists of 100 reps
  • Plyometric exercises

Mairis Briedis

Mairis Briedis Friday Workout

  • Warm-up exercises (stretching)
  • 3 sets of shadow boxing of 3 minutes
  • 8-20 rounds of mitts
  • 3 sets of double end bag of 3 minutes
  • 3 sets of speed bag of 3 minutes
  • 3 sets of jump rope of 3 minutes
  • 6 sets of shadow boxing of 3 reps
  • 10 sets of ab exercises of 100 reps

Mairis Briedis Saturday Workout

Stamina building workout (running/sparring): During the weekend, Mairis Briedis likes to bring the pace of intense workouts a bit and he does a lot of cardio and other stamina building exercises that would let him stay on in the ring for a longer period of time.

Mairis Briedis

Mairis Briedis Sunday Workout

Rest day: Sunday is all about the rest day which Mairis Briedis needs in his routine. It is the impact that Mairis Briedis takes breaks from his intense routine which will allow his muscles to relax and grow for the next week of the intense grueling sessions. If he does not take ample rest, his muscles would not be able to fix themselves and instead of growing and building into a stronger version of himself, he will feel worn out. Luckily, Mairis Briedis understands the importance of rest in his schedule.

That was all about Mairis Briedis’s intensive workout routine that gives him the strength and power to be at the very top of his game. However, there are some workout tips that Mairis Briedis frequently shares with his fans and people who look up to him for inspiration. Here are a few workout tips and tricks that Mairis Briedis himself follows, so take a look!

Mairis Briedis Workout Tips

Mairis Briedis also estimates the following tips while doing his training routine:-

  • Mairis Briedis makes sure to properly warm up the muscle before exposing them to a lot of stress that comes with training super heavy.
  • He prefers behind-the-neck shoulder presses to train his anterior delts but at the same time, he advises keeping the upper body stable by contracting glutes, abdominals, and back muscles while performing that movement.
  • He performs his leg workouts in the rep range of 5-8 reps. It enables him to get stronger and generates more power.
  • To make his arm workouts more intense, Mairis Briedis makes use of drop sets and supersets.
  • If you want to switch from one workout to another, make sure you do not take a break and shift effortlessly. It is a great way to have a time-efficient workout and add cardio to your routine. Make sure you are doing different exercises that will focus on different muscle groups each time. This will help you with feeling too fatigued too.
  • Breaks between a set or exercise must be perfect, which means, it shouldn’t either be too little or too much. So all you need to do is watch the watch. Taking breaks and the kind of breaks depending on what your workout you are doing. The right kind of break would be anywhere between 1 to 5 minutes.
  • Having a friend or a family member to work out with is a great way to not only have fun and spend quality time but also hold you responsible when working out. Having fun is directly proportional to wanting to work out even more.
  • Mairis Briedis prefers to switch up his workout routines regularly. This helps him in avoiding the occurrence of plateaus. Switching up his workout routines also helps his body to get the stimulus it needs for strength and muscle gains.

Mairis Briedis

That was all about the Mairis Briedis workout routine and some of his favorite workout tips that he shares with his friends, family, and fans. But here’s more! It is his diet plan that makes him reach the top of his game. He follows a strict plan so that he can be in optimal shape and the next section, we will read exactly that! So take a look.

Mairis Briedis Diet Plan

Mairis Briedis has an immense workout routine and to compensate for his muscles which have had wear and tears, Mairis Briedis has to have a stringent meal plan too which allows him o function better in the ring. Although Mairis Briedis does not has a specific meal plan as it is varied and he likes to add a lot of variety in his meals, we have come across a simple meal plan for Mairis Briedis.

One thing that Mairis Briedis makes sure of is not to eat too much processed food and follow a healthy and smart food combination that will allow him to work in his best shape. He also has many rules that he follows but it is important for him to up his calories and eat more than an average American man would eat because of his grueling workout routine and because he has to keep up with the muscle mass.

Each of his meals is a combination of all the major Marcos like proteins, fat, and carbs. He does not believe in excluding anything from his diet as long as it serves the purpose of making him a better player in the field. However, his team of cooks and nutritionist help him get around his best meal plan every day. So here’s a sample meal plan that Mairis Briedis likes to follow every single day for his games.

Mairis Briedis Breakfast(1)-meal #1

  1. 6x whole egg omelet (6g carbs, 30g fat, 36g protein)
  2. 4x bowls worth of oatmeal(102.4g carbs, 9.9g fat, 19.9g protein)
  3. 1/2x bottle of fruit juice(35.1g carbs, 0g fat, 0g protein)
  4. 30g of honey(24.7g carbs, 0g fat, 0g protein)
  5. pinch of salt

Protein shake-snack #1

  1. 10 oz water
  2. 3x scoops ON Whey Protein, Vanilla Ice Cream flavor(9g carbs, 3g fat, 72g protein)

Mairis Briedis also tells about the importance of snacking and making better food choices. He thinks that many people are afraid of snacking because it will make them gain weight. It is true if you are snacking wrong but with following the right approach, you will definitely benefit from it.

Snacking is at the root of many poor food choices, but it doesn’t have to be that way. In fact, snacking can help you make wise food choices for your main meals. If you’re ravenously hungry around dinner time, you’ll be more likely to head for the nearest burger joint or pizza place nearby, which could completely derail your diet.

He continues to give his fans great protein sources and options for snacking. Those aforementioned nuts (sans the sugar and salt) are a great snack to keep on hand in between meals. Beef jerky can also be a quick and easy source of protein, though we recommend checking the nutritional label first as some commercial varieties can be coated in corn syrup.

For him, whey protein is the best choice because it provides you with a good kind of protein that is not heavy on the stomach. If you want to take the guesswork out of your snack entirely, you can fix a quick protein shake using our great-tasting whey protein powders, which use a balanced blend of whey concentrate and isolate to give you both quick and sustained supplementation. Protein shakes are a gym-goer’s staple for obvious reasons: they allow for clean eating any time of day, no matter where you are.

    Mairis Briedis

Mairis Briedis Breakfast(2)-meal #2

  1. 1/2x(half a bag) Cookie Crisp cereals(187g carbs, 8.5g fat, 8.5g protein)
  2. 200ml Full fat milk( 9.6g carbs, 7g fat, 6.8g protein)
  3. 2x scoops ON Whey Protein, Vanilla Ice Cream flavor(6g carbs, 2g fat, 48g protein)
  4. 0.5 L Ice Cream, Mairis Briedis doesn’t say which flavor, so I used vanilla(71g carbs, 33.5g fat, 10.7g protein)

Mairis Briedis gives a lot of importance to the nutritional labels. He says that knowing your labels is extremely important.  The nutrition label is not decorative. It is vitally important to know exactly what you are putting into your body before you chow down.

Although calories are important for your fitness goal it is not the end-all of everything. Some dieters choose to pay attention to only the caloric content of food, but that only tells a fraction of the story. If you’re serious about your fitness, you’ll want to gain a full understanding of the macros that make up your meal and not just the calorie count. That way, you know exactly what you’re putting into your body every time.

Mairis Briedis Lunch-meal #3

  1. 1x Grilled chicken burger (34.9g Carbs, 26.3g Fat, 34.6g Protein)
  2. 1x order of fried potato wedges(36g carbs, 5g fat, 0.7g protein)

Mairis Briedis Lunch(2)-meal #4

  1. 1x small meat lovers pizza(139g carbs, 79g fat, 85g protein)
  2. 2x mini apple pie(84.4g carbs, 25g fat, 5.8g protein)
  3. 2x scoops ON Vanilla Ice Cream Whey Protein(6g carbs, 2g fat, 48g protein)

Mairis Briedis also suggests that one must also put all these principles into practice. Clean eating is extremely important for health and fitness. Little things matter a lot. In his words,

Now you know how to eat clean, you must set yourself up for success. Clean eating rarely happens on the fly, so be sure to make a comprehensive list of what you need from the grocery store before you go. If you’re not already well-stocked in the kitchen, pick up the basic tools you’ll need for meal prep such as a healthy cooking oil and a quality skillet.

Making plans is a great technique because although you can manage your food at home, you won’t always be in charge of what goes into your plate when you’re put or while traveling. Thus, you need to be smart bout what you eat. He explains,

It’s unlikely that you’ll eat all of your meals at home, but you can stick to the plan when eating out by making common-sense food choices. On a low-carb diet, opt for a lettuce wrap instead of buns on your burger. And, on a low-fat diet, sub out that creamy salad dressing for a simple vinaigrette.

      Mairis Briedis

Mairis Briedis Dinner(1) – meal #5

  1. Lasagna(35g carbs, 12g fat, 16g protein)
  2. 1x medium Greek yogurt with Granola topping(25g carbs, 25g fat, 13g protein)
  3. 1x cup peach ice tea(12g carbs, 0g fat, 0g protein)

Mairis Briedis Dinner(2) – meal #6

3x Peanut butter&jelly sandwich(129g carbs, 40.5 g fat, 39g protein)

Mairis Briedis

Mairis Briedis focuses a lot on eating vegetables and fruits to replenish your body with nutrients and minerals that have been lost when you were working out. Your parents were right. A good night’s sleep is important, you should brush your teeth at least twice daily, and you absolutely have to eat your vegetables to stay healthy.

He also asks the people to at least try different kinds of vegetables made in a different style if they have an aversion to vegetables in the first place. Some of us never quite got that vegetable lesson down during childhood and have carried that aversion into adulthood. If you find yourself reluctant to get down with veggies, then odds are you have not explored all of the options available to you in the produce aisle.

Broccoli and ever-trendy kale are great sources of dietary fiber that can give you the digestive aid necessary to take in copious amounts of protein. If you can’t withstand a salad, sauté or steam your vegetables to cook out the water to reduce the size of your side dish. Vegetable-heavy shakes are also a great way to get in your greens and can be made with a base of frozen spinach.

Mairis Briedis says that there are many methods that you can use to add vegetables to your diet. You can even add some vegetables to your smoothies which will help you compensate for your nutritional intake. He also wants people to have organic products so that they can help you achieve the results in a better way.

If you find yourself crunched for time – or with a lack of desire to eat more vegetables––you’d be well served to stock up on our Strong Greens Superfood. Clean eating is easy when you can scoop organic wheatgrass, beet juice, turmeric, chlorella, and other time-tested superfoods into your water, juice, or smoothie.

Mairis Briedis What to Eat

Here is a list of some foods that Mairis Briedis makes sure to include in his daily diet routine no matter what.

  • Vegetables
  • Salads
  • Fruit
  • Pressed fruit juice
  • Whole grains
  • Fish
  • Seafood
  • Everything in moderation

Mairis Briedis What to Avoid

Here is a list of some foods which Mairis Briedis makes sure he avoids because he is very careful about what goes inside the body and also because he wants to have the best performance when he is in the ring!

  • Meat
  • Poultry
  • Refined sugar
  • Processed foods
  • Junk food
  • Artificial ingredients
  • Chemical additives
  • Nuts

That was all about the diet plan of Mairis Briedis which he follows every single day without fail. There are some fails in between in which Mairis Briedis takes his “cheat meals” because he is only a human and he deserves a bit of a treat after smashing his workouts or his matches, doesn’t he? However, he also takes some supplements and extra nutrition to append with his diet requirements for better results. Here’s all about it in the next section.

Mairis Briedis Supplements and Nutrition

A way that Mairis Briedis uses to boost his nutrition and energy is by adding some dietary and nutritional supplements to his diet. By his own confession, adding these supplements are the reason for him to reach the place where he is now. Some of Mairis Briedis ’s popular supplements incorporate  BCAAs (branched-chain amino acids), post and pre-workout, and muscle and mass gainers.

Mairis Briedis

Besides, he uses whey protein throughout the day. He is also the representative of many sports brands—the kind of brands that retails bodybuilding accessories, clothing, and supplements. One of the most important things that he uses is the pump elevating citrulline and the lactic acid killing beta-alanine besides other supplements that are important for him.

Here is a list of things that Mairis Briedis likes to use for his workouts:

  • fish oil
  • pre-workout
  • MHP’s BCAA XL Energy
  • Whey Protein

There are some more qualities and advantages that make the ball to be in Mairis Briedis ‘s court and that is the other outer and inner influences that Mairis Briedis has in his life. One of the biggest things that Mairis Briedis is grateful for is the immense dedication and the will to perform in the court which makes Mairis Briedis one of the most extraordinary players of his time.

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