Usyk's unique training routine: Champion's trainer spills the secrets (video)
Photo: Oleksandr Usyk doing unconventional training before fights (Getty Images)
How does Oleksandr Usyk manage to beat opponents in the ring who tower over him in height, weight, and size? The secret lies in his training - and now his fitness coach has revealed how it works.
A journalist from the British The Independent visited the Ukrainian boxer's training camp as he prepares for a rematch with Daniel Dubois for the title of undisputed heavyweight champion of the world.
What they saw was a truly unique training routine, designed by Usyk's Polish fitness coach, Jakub Chycki.
Focus on rate
Usyk doesn’t just lift weights - he does it fast and explosively. Every exercise is highly dynamic: jumps, rapid presses, powerful kettlebell swings.
And there’s a reason for that: in the ring, there’s no time for slow strength. You need to strike fast and hard. That’s why his workouts are structured to train the body for instant reactions and maximum output.
Non-conventional training tools
Instead of standard dumbbells or gym machines, Usyk often uses gear you rarely see at a typical gym: kettlebells, gymnastic rings, and resistance bands.
Kettlebells improve balance and strength. Rings build not just muscles but coordination and body control. Resistance bands make movements harder - even without heavy weights.
Exploring all planes of motion
Boxing isn't just forward-backward motion - it’s constant slipping, rotating, and explosive lunges. Usyk trains all these movements. He doesn't just squat or do pushups - he adds twists, side lunges, and unstable surfaces. This builds strength and endurance in any scenario.
Plyometrics
In simple terms, plyometrics means explosive movements - jumping, pushing off forcefully, slamming a medicine ball, fast punches or kicks.
Usyk does this constantly. It’s how he develops the explosive power behind his punches in the ring.
He also does micro-movements while holding deep squats or lunges - like controlled trembling. This trains muscle control in difficult positions. It's not a common technique, but it's incredibly effective.
Badminton
Yes, badminton is part of Usyk's training too. It sharpens reaction speed, vision, coordination, and the ability to respond instantly to an opponent's move.
He also does a lot of shadowboxing and works on reactions to light, sound, or motion.
Kettlebell leg exercises
Usyk has a unique way of strengthening his hip flexors - the muscles responsible for raising the knee. He places a kettlebell on his leg, props it on a platform, and slowly lifts it. It looks simple, but it’s a highly effective way to improve his footwork and mobility in the ring.
Not just pumping - it's science
Usyk and his coach build a training plan that first develops a strong foundation - endurance, strength, and flexibility. Then it’s adapted to specific boxing goals.
Every session is part of a bigger scientific system, not just a workout to sweat.
Usyk vs. Dubois: What we know about the rematch
The second fight between Usyk and Dubois is set for July 19, 2025, at Wembley Stadium in London.
This will be one of the biggest boxing events of the year. It’s only the second time in history that all four major heavyweight titles will be on the line in one bout.
Currently, Usyk holds the WBA, WBO, and WBC belts. Dubois now owns the IBF title, which Usyk voluntarily vacated a year ago.
It’s already been reported that both fighters will earn record-breaking purses for this rematch.
