Manny Pacquiao Workout Routine and Diet Plan

Emmanuel “Manny” Dapidran Pacquiao who is born December 17, 1978, is a Filipino professional boxer and politician who is now a Senator of the Philippines and as party president of the PDP–Laban party. Most famously known by his nickname, “PacMan”, he is considered as one of the most prominent licensed boxers of all time.

Manny Pacquiao

Manny Pacquiao is the only eight-division world titleholder in the antiquity of boxing and has won twelve major world titles. He was the first boxer to win the lineal championship in five separate weight classes, the first boxer to gain significant world titles in four of the eight “glamour divisions”: flyweight, featherweight, lightweight, and welterweight, and is the single boxer to own world championships over four decades (the 1990s, 2000s, 2010s, and 2020s).

As of 2015, Pacquiao’s games had produced $1.2 billion in wealth from his 25 pay-per-view matches. According to Forbes, he was the second-highest-paid professional in the world in 2015. In July 2019, Pacquiao grew into the oldest welterweight world champion in history at the age of 40, and the first boxer in the record of boxing to become a distinguished four-time welterweight champion after beating Keith Thurman to win the WBA (Super) welterweight title.

Pacquiao has continued to have the WBA (Super) welterweight license since July 2019. As of November 2020, he is regarded as the world’s eighth-best determined boxer, pound-for-pound, by BoxRec, ninth by Boxing Writers Association of America, and tenth by ESPN. He is also classified as the world’s third-best active welterweight by the Transnational Boxing Rankings Board, Espn, The Ring Magazine, and BoxRec.

With many accomplishments in his name, there might be many things that Manny Pacquiao does in his routine for him to achieve such great success. In this article, we will cover all the workout routines, the daily routine, and even the diet plan of Manny Pacquiao which helps him achieve all his goals without a fail. So read on to know all about Manny Pacquiao!

Manny Pacquiao Statistics

  • Birth Year: 1978
  • Birth Date: December 17,
  • Height: 5’6’’ (1.68 m)
  • Reach: 67 in (170 cm)
  • Nick Name:  Pac-Man, Ang Pambansang Kamao (The Nation’s Fist), The Mexicutioner, The Destroyer, Fighting Pride of the Philippines, Pambansang Ninong (National Godfather), The Fighting Congressman

Manny Pacquiao Awards and Achievements

Manny Pacquiao was titled “Fighter of the Decade” for the 2000s (decade) by the Boxing Writers Association of America (BWAA), World Boxing Council (WBC), and World Boxing Organization (WBO). He is also a three-time The Ring and BWAA “Fighter of the Year,” getting the honor in 2006, 2008, and 2009, and the Best Fighter ESPY Award in 2009 and 2011.

Manny Pacquiao

Manny Pacquiao Workout Routine

On a fabulous boxing resume that holds heroes like Marco Antonio Barrera, Érik Morales, Oscar De La Hoya, Miguel Cotto, and Shane Mosley, Thurman might be one of Pacquiao’s most immeasurable successes, all matters are taken into consideration. And he clearly has been quite motivated to go through all of it. He says, “I don’t know how many more fights I have. All I know is that I’m pushing myself with hard work. Motivation is a desire from my heart. I love doing what I do.”

Manny Pacquiao has quite a grueling workout schedule. For example, he runs every single morning. After his run, Manny Pacquiao would work on his strength and conditioning with his coach Justin Fortune and then on his speed and agility. “We do a lot of lower-body and upper-body plyometric work because they’re explosive exercises and they use fast-twitch muscle fibers,” Fortune said. “We do jumps, floor ladder work, and for the upper body, a lot of ball work and basically speed-pushing work.”

Pacquiao will go back to his home for breakfast at 8 am and a morning nap. At approximately 1-1.30pm he’ll come back at Wild Card Gym in West Hollywood, maintained by long-time trainer Freddie Roach, to practice for his boxing. A regular method will perceive Pacquiao doing 10 rounds, with two separate players; 15 rounds on the heavy bag, double-ended bag, speed bag; jump rope, and shadowboxing. There’s a very small amount of weight training required as Roach thinks it can decrease down shorter fighters. Rather, the center is on a mixture of calisthenic activities and loads of cardio work.

No matter what the workout is, it finishes with a thousand sit-ups, a daily ritual ever since Manny Pacquiao lost from a hard body shot versus Thai boxer Medgoen Singsurat in 1999.

“After training, we go to a Thai restaurant near the gym for lunch and then head back home where I relax, play chess with my friends or watch a movie a home, followed by dinner,” Pacquiao told about his daily routine in many interviews, “After dinner, I read The Bible or discuss it with my friends and I’m usually in bed by 10 p.m,” he continues.

During his in-season or training, his daily routine looks just like any other. He wakes up quite early, preferable before sunrise for an early morning run which is imperative in the Hollywood hills. Related to his opponent, Floyd Mayweather, Pacquiao embraces the limelight and usually has over 30 people around him at all times, which includes a whole team of trainers, assistants, cooks, drivers, and even fans who are inspired by him and hoping to get a little glimpse of him whenever the chance is right.

Manny Pacquiao does not have a set workout routine which he has shared with his fans and audience but his training session can also be varied equally and would look typically like this:

Monday and Wednesday Manny Pacquiao Workout Routine

  • 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)

Tuesday and Thursday Manny Pacquiao Workout Routine

  • 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

Friday Manny Pacquiao Workout Routine

  • 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

Saturday Manny Pacquiao Workout Routine

Stamina building workout (running/sparring)

Sunday Manny Pacquiao Workout Routine

Rest day

Pacquiao’s training program is exhausting— 6 days a week, with repeated training gatherings (morning and mid-afternoon) on 3 of those days — but that’s how he prefers it. “I’m addicted to training and exercise, even when I don’t fight scheduled,” Pacquiao said in an interview session with a reputed magazine. “I work hard so I can fight easy.”

Even when Manny Pacquiao is not training too hard, he likes to keep it pretty busy for himself and he stays active by doing his chores and playing basketball or any other kind of sports. It is known as active recovery and Manny Pacquiao thinks that it is important to keep up a healthy lifestyle and maintain stamina.

Manny Pacquiao

Manny Pacquiao also talks of the changes he has seen and noticed in his energy and fitness levels as he has grown older. “At 40, you’re supposed to be slow and lazy. For him, it’s a big difference. He’s still fast and strong as ever because of his motivation,” says Fernandez, a lifetime companion of Pacquiao who took over head coaching responsibilities from Roach in 2018. “He told me one time, ‘I want to stop, but I can’t because my body wants it.’ He’s a training addict.”

Even when he’s not planning for a fight, Pacquiao is on the basketball court with four hours of basketball a day during his offseason. “He’s training smarter, not harder, and listening to his body,” says Fortune, a strength and conditioning coach who earlier instructed Mike Tyson. “He now realizes the advantages of not burning himself out. One extra workout that turns bad could set you back two-or-three weeks. When Manny calls me and says ‘I need to rest,’ I want to thank him because a lot of fighters will try to push through it, and that’s a mistake.”

Speed and Power

For Manny Pacquiao, speed and power are one of the biggest tools that one would follow if they need to work like him in the ring. His real talent lies in the explosive power and strength that he shows in the ring like his opponents like Oscar De La Hoya, Miguel Cotto, and Ricky Hatton in the past.

Pacquiao’s strategy is to improve on power and speed. Manny’s foundation is still easy but gets the most out of him from rotating medicine balls, wheelbarrow carries, and knocking a tire with a sledgehammer. There are not complicated drills that are involved behind his form of training methods and are something that has been in play for many seasons and many players. These exercise help to build stamina and strength and the most important part is that it builds explosive power required for his sport.

Manny Pacquiao Training Routine – Plyometrics

Manny Pacquiao is also a great fan of plyometrics which involves using explosive strength-building exercises in short intervals of time. These exercises would increase the power of the fighter in addition to the speed and strength.

Some of the activities Pacquiao would do with Plyometrics would be power skipping, squat jumps, splits, vertical depth jumps, and push-ups. Manny takes less than 60 seconds of rest in between each set which helps to stimulate the recovery demands needed by the fighter.

Manny Pacquiao

For example, Pacquaio’s push-up course begins with his hands separated narrowly on the floor, he then pops up and comes back down softly. This course has four varieties, but they all strive to accomplish the very purpose.

Balance, Stamina, and Typical Regime

For balance exercises and improving this part of his routine, Manny would do some dumbbell work with rows and rear delt raises. Manny Pacquiao also includes long runs into his system on sparring days, where he runs 30 minutes on flat facades so he can protect his legs for sparring, but in non-sparring days Pac will continue for 1 hour (8 miles uphill).

His usual method involves running 8 miles which will improve the stamina, 8 rounds of shadow boxing, 15 rounds of sparring, 10 rounds of the speed bag, 10 rounds of heavy bag, jump rope, ab crunches, knee-ups, bicycle work, leg crunches, side crunches, Russian twists and ladder drills (speed).

We’ve all noticed how hard is Pacquiao’s brutal sparring sessions at the Wildcard Gym, with the heat cranked up to complete, Pacquiao pulls apart his enemies by leading them down steering stinging combinations. He tells his fans that if they want a similar kind of physique or stamina as Manny Pacquiao himself, they will have to work hard on their physical routine and building stamina and strength.

Many players don’t coincide with the Wildcard gym damaging sparring gatherings, nevertheless, where competitors would be running toe to toe in full action mode a lot of the season. Amir Khan was one competitor who didn’t love it when he was at the gym clearly.

Manny Pacquiao

That was all to Manny Pacquiao’s workout routine and what does he do to achieve such a great physique but there is also something about his diet plan which helps him achieve such great strength and fuels his body for the training sessions as well as his matches. So read on more to know completely about his nutritional intake.

Manny Pacquiao Diet Plan

No boxer has achieved such worldwide fame as Manny Pacquiao in this sport and it is because of his effort and dedication, no matter if it is an in-ring skill and out-of-the-ring attempts at things such as basketball, films, and Philippine politics. However, one thing is there to stay. None of it would have been possible, thanks to Manny Pacquiao’s diet routine. It is really something that helps him achieve his goals. He gained this status only by eating what he eats and nothing else. It is his ethics and regulations.

And make no error about it, Manny Pacquiao is in the GOAT discussion. The not-yet-retired “Pac Man,” as he’s well known as has a career record of 62-7, with 39 of those wins befalling from a smash. He’s damaged many of the game’s greatest players— Oscar De La Hoya, Tim Bradley, Miguel Cotto, etc — in front of sold-out Las Vegas crowds.

Unlike other boxers who have to train and have a diet to gain weight, for Manny Pacquiao it is the opposite thing he has a smaller frame as compared to others. He has to make sure how to keep his weight one. Thus he has a huge cooking team for himself which makes sure that he has the access to his favorite Filipino food no matter where he goes.

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