Error code: %{errorCode}
Jake Paul reveals the ‘most intense’ workout he has done to prepare for Julio César Chávez Jr. fight
In July 2024, Jake Paul was asked to name the ‘most intense’ workout he does as part of his boxing training. His response, perhaps surprisingly, did not involve donning his gloves or hauling any heavy tin.
Instead, he picked the ‘brutal’ 800m track intervals his strength and conditioning coach Larry Wade subjects him to. So, when I spoke to Wade, I asked for more details.
- Read next | ‘A savage high-octane athlete’: Inside Conor Benn’s brutal training camp for Eubank Jr showdown
“The workout Jake talks about the most is the 800, 400, 200, 200 workout,” he tells me. “He'll run 800m, then 400m, then 200m and another 200, all with a minute of rest in between. Depending on where we are in camp, we can do that a minimum of two times to a maximum of four times.”
This is why it can be invaluable to fighters when they step into the ring.
How to do Jake Paul’s ‘most intense’ boxing workout
Complete four rounds of:
- 800m
- 1min rest
- 400m
- 1min rest
- 200m
- 1min rest
- 200m
- 1min rest
“He'll usually run sub-three minutes for the 800m, sub-85 seconds for the 400m and sub-35 seconds for the 200m,” says Wade. “But it depends on where we are in our training and what I'm trying to go after, because early in training there's no reason for us to go that fast. It depends on where we are in our development.”
Wade adds that this is particularly impressive given Paul is preparing to fight as a cruiserweight and sitting at roughly 200lb (90kg).
“Fortunately for me, Jake is athletic enough that he can handle the same pace that, say, Shawn Porter can at 147lb,” he says.
Why Coach Larry Wade uses track workouts to prime his fighters
With his fighters winning 14 world championship titles, and a book (Let’s Build Champions) on all things strength and conditioning for combat sports under his belt, it might surprise you to learn that Coach Larry Wade’s origins lie far from any boxing gym.
His impressive and eclectic CV started with a nine-year career as a professional track athlete, specialising in the 110m hurdles. Then, in 2007, he transitioned to becoming a track and field coach, as well as a strength and conditioning coach, working with top athletes including Olympians and those from the NBA and NFL.
It was only a coincidental encounter with two-time welterweight world champion Shawn Porter that saw Wade join his camp, specialise in boxing and fall in love with the sport.
However, as seen in the workout above, Wade continues to use his track and field background to benefit the training of his boxers.
“You have to train the energy systems,” he explains. “The two major systems are the aerobic and anaerobic systems. Then in the anaerobic system, you have your ATP-PC [or alactic] system and you have your lactic system, so there are really three energy systems. All of those energy systems are based on time.”
The ATP-PC system offers easy-to-access but highly finite energy supplies for explosive efforts of up to 10 seconds. The anaerobic lactic [or glycolytic] energy system supports high-intensity activities of up to 90-120 seconds, and the slow-to-fatigue aerobic [or oxidative] energy system can support low to moderate-intensity exercise indefinitely.
These energy systems work concurrently and overlap. However, given a boxer needs to be at their best for 12 rounds of three minutes, a mastery of all three energy systems is required for top-level athletes in the sport.
- Read next | Top strength and conditioning coach reveals the three exercises no boxer should be without
In Wade’s words: “A fight isn't all aerobic or all anaerobic – you have to be able to train both and train them accordingly.”
Running is one of the most effective and measurable monostructural ways of achieving this.
Jake Paul vs Julio Cesar Chavez Jr will be streamed exclusively on DAZN PPV, Saturday, June 28. Buy the PPV now here
