Francis Ngannou's 'Boxing' Workout: Unleash the Predator

December 23, 2024By Sebastian Hodgkinson

Dive into the life of Francis Ngannou, the UFC heavyweight champion, and discover the secrets of his jaw-dropping physique. Plus, get an inside look at the epic showdown between Ngannou and Tyson Fury to decide the 'baddest man on the planet'.

FRANCIS NGANNOU BIO

Francis Ngannou, often referred to as "The Predator," has a life story that reads like a Hollywood script. Hailing from Batie, Cameroon, Ngannou's journey to fame is nothing short of inspiring.

Born on September 5, 1986, in a small village, Ngannou had a humble upbringing. His early life was marked by poverty and hardships, but he never gave up on his dreams. In search of a better life, he embarked on a treacherous journey that took him across the Sahara Desert to Europe.

Upon arriving in France, Ngannou found his calling in combat sports, and his incredible journey to becoming a famous fighter began. His remarkable rise through the ranks of mixed martial arts (MMA) is a testament to his unwavering determination.

Ngannou's path to UFC stardom included memorable victories over some of the sport's biggest names, including Alistair Overeem and Curtis Blaydes. However, it was his thunderous knockout of Stipe Miocic at UFC 260 that crowned him the UFC heavyweight champion in March 2021.

But it doesn't end there. Ngannou is set to face boxing sensation Tyson Fury in an epic crossover fight on Saturday, October 28. While Fury is the clear favourite in the boxing ring, when it comes to sheer physicality and an awe-inspiring physique, Ngannou undoubtedly takes the spotlight.

Ngannou's net worth as of September 2023 is estimated to be around $5 million. From the Fury fight alone he is expected to pocket at least $10 million. At a minimum, he will exceed the £6m-a-fight ($8m) deal he was offered by the UFC to extend his stay (which he obviously declined).

In preparation for this historic bout, Ngannou is being trained by none other than the legendary Mike Tyson, adding an extra layer of intrigue to this clash of titans. Whether you're a fan of combat sports or simply in awe of exceptional athleticism, the Ngannou vs. Fury showdown promises to be an unforgettable spectacle.

Stay tuned as we dive into the workout routine that has transformed Ngannou into the powerhouse he is today. Discover the training secrets that have shaped his incredible physique, and learn how you can incorporate elements of his regimen into your fitness journey. Don't miss this chance to get an inside look at the training of one of the world's most formidable athletes, Francis Ngannou.

HOW BIG IS FRANCIS NGANNOU?

Francis Ngannou is an absolute powerhouse in the world of mixed martial arts (MMA), known for his imposing size and incredible strength. Standing at 6 feet 4 inches tall and weighing around 260 pounds (118kg), Ngannou possesses the ideal build for a heavyweight fighter.

What sets Ngannou apart, aside from his impressive stature, is his exceptional body composition. He boasts a relatively low body fat percentage, which accentuates his muscular frame and adds to his overall athletic prowess. While precise figures for his body fat percentage may not be readily available, it's evident that his physique is finely tuned for maximum power and agility in the octagon.

Ngannou's combination of size, strength, and athleticism is a significant factor in his dominance in the UFC's heavyweight division. This blend of attributes has allowed him to deliver bone-crushing knockouts and climb to the pinnacle of the sport. It's no wonder fight fans would want to emulate the training and conditioning that has sculpted Ngannou's remarkable physique.

Clearly, it must be understood that Ngannous is a genetic FREAK! A lot of people would never even surpass the 100kg mark even with years of dirty bulking. With that said, you can definitely re-create the heavyweight physiques of the likes of Ngannou and Anthony Joshua, just proportionally smaller and applied to your genetic potential.

KEY CHARACTERISTICS OF FRANCIS NGANNOU'S PHYSIQUE

Francis Ngannou possesses a physique that strikes fear into the hearts of his opponents and leaves fans in awe. Let's dive into the key characteristics that define his remarkable physique.

1. Incredible Size and Height: Standing at a towering 6 feet 4 inches, Ngannou's height is a significant asset in the heavyweight division. His long reach allows him to control the distance in a fight and deliver punishing blows from afar.

2. Muscular Powerhouse: Ngannou's frame is a testament to his immense power. He's not just big; he's densely muscular. His shoulders, chest, and arms are well-developed, giving him the upper body strength needed for devastating strikes.

3. Explosive Leg Power: In addition to his upper body strength, Ngannou's legs are incredibly powerful. His lower body is well-muscled, providing the explosive force necessary for takedowns and maintaining balance during fights.

4. Low Body Fat: Ngannou maintains a low body fat percentage, which is crucial in the heavyweight division. This low body fat allows his muscles to pop, showcasing his incredible definition and making him look even more imposing.

5. Athletic Agility: Despite his size, Ngannou possesses surprising agility and speed for a heavyweight fighter. This agility allows him to move quickly around the octagon, evade strikes, and close in on his opponents with devastating precision.

6. Disciplined Conditioning: Ngannou's physique isn't just a result of genetics; it's a product of rigorous training and disciplined conditioning. His dedication to his craft is evident in his chiselled physique and top-tier cardiovascular fitness.

7. Mental Toughness: While not a physical characteristic, Ngannou's mental toughness is an integral part of his physique. His unwavering determination and focus in the face of adversity make him a force to be reckoned with in the octagon.

In essence, Francis Ngannou's physique is the perfect blend of size, strength, agility, and conditioning. It's a body that's been meticulously crafted through years of hard work and dedication, making him one of the most formidable fighters in the world of MMA.

Achieving a physique like Ngannous's is a combination of dedicated training and a strategic approach to nutrition. It's about building muscle and strength without accumulating unnecessary body fat.

So, if you're aiming for a physique that's strong, lean, and powerful, this program is your key to success.

THE FRANCIS NGANNOU 'BOXING' WORKOUT ROUTINE

Ngannou's physique is a testament to his incredible athleticism. To develop a similar level of athleticism, the workout regimen includes a mix of targeted exercises. Key movements like the standing barbell press and lateral raises using cables and dumbbells are crucial for sculpting well-defined shoulder muscles. These exercises give your shoulders that 3D appearance Ngannou is known for.

Ngannou's upper body strength is essential for his boxing prowess. To achieve a physique reminiscent of his, you'll also need to pay attention to your chest and shoulders. This workout includes heavy compound chest exercises like incline barbell bench presses and flat dumbbell bench presses. These movements not only enhance your chest but also target your front deltoids for a well-rounded upper body.

Ngannou's power and explosiveness are grounded in his back and leg muscles. Exercises like heavy-weighted pull-ups, Romanian deadlifts, and front squats are incorporated to build a strong foundation. These movements contribute to the solid base required for explosive movements in boxing.

To add extra volume and definition to your physique, the workout includes isolation movements for the biceps, triceps, and traps. These exercises are designed to complement the overall aesthetics of your fighter build.

To build a pro athlete's physique like Ngannou's, it's crucial to allow for adequate recovery. The workout schedule follows a three-day training routine with alternating rest days. This approach prevents overtraining and promotes optimal recovery, ensuring you're always at your best.

The Francis Ngannou 'Boxing' Workout incorporates reverse pyramid training, starting with heavy weights and gradually increasing reps. This method builds both strength and muscle definition. Paired with intermittent fasting, it's a powerful combination that trims body fat while preserving muscle mass.

While this routine may not turn you into Francis Ngannou overnight, it's a structured and effective approach to developing athleticism, strength, and an aesthetic physique. By following this regimen, you'll be well on your way to achieving a captivating and powerful fighter's physique.

THE FRANCIS NGANNOU 'BOXING' WORKOUT SCHEDULE

MONDAY: HEAVY CHEST TRAINING

Incline Barbell Press: 2 sets x 4-6, 6-8 reps (reverse pyramid training)
Flat Barbell Bench Press: 2 sets x 4-6, 6-8 reps (reverse pyramid training)
Incline Dumbbell Curls: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
Cable Rope Pushdowns: 3 sets x 6-8 reps, 8-10 reps, 10-12 reps (reverse pyramid training)
Wide-grip Upright Rows: 4 sets x 12, 10, 8, 6 reps (standard pyramid training)
Face Pulls: 1 set x 12-15 reps + 4 sets x 3-5 reps (rest-pause training)

WEDNESDAY: LOWER BODY, TRAPS AND ABS

Front Squats: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
Romanian Deadlifts: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
Leg Extensions: 3 sets x 8-10, 10-12, 12-15 reps (reverse pyramid training)
Calf Raises: 3 sets x 10-15 reps (straight sets)
Hex Bar Shrugs: 3 sets x 10-15 reps (straight sets)
Hanging Leg Raises: 3 sets x 10-15 reps (straight sets)

FRIDAY: SHOULDER AND BACK EMPHASIS

Standing Barbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
Weighted Pullups: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
Weighted Dips: 2 sets x 6-8, 8-10 reps (reverse pyramid training)
Cable Rows: 2 sets x 6-8 reps, 8-10 reps (reverse pyramid training)
Lateral Raises: 1 set x 12-15 reps + 4 sets x 3-5 reps (rest-pause training)

NEXT: Train Like a Liverpool Legend With the Mohamed Salah Workout

FRANCIS NGANNOU 'BOXING' WORKOUT NOTES

When it comes to the Francis Ngannou 'Boxing' Workout, two powerful techniques play a pivotal role in sculpting your physique: reverse pyramid training and intermittent fasting. Let's break down what makes them essential components of this regimen.

In the world of athletes like Francis Ngannou, strength is paramount. Reverse pyramid training is the secret sauce. You begin your workout with the heaviest weight, pushing your limits, and then gradually reduce the weight by 10-15 per cent in each subsequent set. This technique not only builds strength but also helps you develop that explosive power essential for a fighter's physique.

To reveal the sculpted physique you're working so hard to build, you need to shed body fat. Enter intermittent fasting. It's all about pushing your meals later into the day, effectively extending your fasting period. By simply skipping breakfast and sipping on some coffee, you can accelerate the fat-burning process. It's a game-changer for getting lean and achieving that fighter look.

Now, let's talk about nutrition and supplements. You've probably heard that athletes pay close attention to what they put in their bodies, and rightly so. To attain a physique akin to Francis Ngannou's, proper nutrition and smart supplementation are non-negotiable.

In the spirit of Francis Ngannou's dedication and perseverance, I wish you the best of luck on your journey to a stronger, leaner, and more powerful you. Remember, with the right training, nutrition, and mindset, you're capable of achieving remarkable transformations. Keep pushing, keep training, and keep believing in yourself!