Canelo Alvarez Workout: Strength and Conditioning

October 22, 2015 by VAHVA Fitness

Saul Canelo Alvarez or "El Canelo" is a Mexican boxer who is one of the best pound-per-pound boxers of all time. El Canelo has only lost one fight against the best ever Floyd Mayweather. 

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Below we have a Canelo Alvarez workout routine which is compiled of exercises we have seen El Canelo doing in social media and his training videos.

Canelo Alvarez Workout Routine

Stability Plank and Stability Push Ups

stability plank canelo alvarez
stability push up el canelo

This is a common drill you see many boxers doing: stability work with rings, bosu balls and gymnastic balls.

In this variation, keep your core tight and lower back straight. 

The unstable nature of stability planks will train stabilizers and improve core strength for boxers to throw better punches. The muscle activation is also increased to a degree because the exercise is unstable. 

Lying Leg Raise

el canelo abs
canelo alvarez abs

This is a more comfortable variation compared to the regular hanging leg raise. We have seen Canelo Alvarez doings tons of this type of abs work.

Lying leg raise will work the abs and hip flexors, which help when it comes to producing strength and power to punches.

Medicine Ball Oblique Throw

el canelo oblique twist
canelo alvarez oblique twist

This is an extraordinary exercise to build explosive strength to hips, abs and obliques.

The explosive twisting motion will allow the boxer to throw bigger and faster punches, because majority of the punching strength actually comes from the twisting motion, not from the arms.

Ring Push Up

canelo alvarez ring push up
saul canelo alvarez ring push up

Canelo Alvarez utilizes lots of different push ups in his strength and conditioning routines, but he has also done ring push ups.

Ring push ups are just like regular push ups, except rings allow the hands and arms to rotate freely.

The gymnastic rings also add an unstable element which will make the exercise work the abs and stabilizer muscles to a greater degree. 

Wide Grip Pull Ups

canelo alvarez pull ups
canelo alvarez pull up

Wide grip pull ups are probably the best bang for your buck exercise any fighter or a sportsman can do for his upper body.

A proper pull up will work the biceps, forearms and all back muscularity to a great extent. Even abs get heavily worked with pull ups, although it might be hard to believe.

Canelo Alvarez does all kinds of pull ups. Sometimes narrow, sometimes wide. We have seen him utilizing gymnastic rings for pull ups as well.

Canelo Alvarez Workout Programming

Canelo Alvarez Workout

Stability Plank: 3 sets for 30 seconds. 

Stability Push Ups: 3 x 10 reps.

Lying Leg Raise: 3 x 15 reps.

Medicine Ball Oblique Throw: 3 x 10 reps per side.

Ring Push Ups: 3 x 10 reps.

Wide Grip Pull Ups: 5 x 5 reps.

You can do everything all at once, or you can just pick the exercises you like and only do them. 

Take between 1-2 minutes of rest between sets. You can also do exercises in supersets.

Fighters and boxers like Canelo Alvarez workout every day. You can too, but you don't have to. You can do this workout for 3-5 times per week and see great results.

Train hard, stay safe.



samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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