FRANCIS NGANNOU – 5 amazing WORKOUT Routines from “THE PREDATOR”

The Cameroonian fighter Francis Ngannou from the UFC shares with us some effective training that will make you a real predator in the ring.

Table of content

Francis Ngannou Introduction

• Francis Ngannou WINS
• Francis Ngannou LOSS

Francis Ngannou workout

• Beginner boxing workout
• Home boxing workout
• Upper body workout
• Workout for legs and Obliques
• Cardio

What boxing gloves is using  Francis for his boxing training routine?

SHORT INTRODUCTION

• Francis Ngannou record: 15-3-0
• Francis Ngannou weight 250 lbs. (~113 kg)
• Francis Ngannou height: 6′ 4″ (~193 cm)
• Francis Ngannou loss : 3
• Class: Heavyweight
• Age:34
• Born: 5 September 1986, Cameroon
• Association: MMA FACTORY

FRANCIS NGANNOU WINS

• vs Jairzinho Rozenstruik  (May / 09 / 2020)
  • win in the first round (0:20)  with KO (Punches)
• vs Junior dos Santos (Jun / 29 / 2019)
  • win in the first round (1:11)  with TKO (Punches)
•  vs Cain Velasquez  (Feb / 17 / 2019)
  • win in the first round (0:26)  with KO (Punches)
•  vs Curtis Blaydes (Nov / 24 / 2018)
  • win in the first round (0:26)  with TKO (Punches)
• vs Alistair Overeem (Dec / 02 / 2017)
  • win in the first round (1:42)  with KO (Punch)
• vs Andrei Arlovski (Jan / 28 / 2017)
  • win in the first round (1:32)  with TKO (Punches)
• vs Anthony Hamilton (Dec / 09 / 2016)
  • win in the first round (1:57)  with Submission (Kimura)
• vs Bojan Mihajlovic (Jul / 23 / 2016)
  • win in the first round (1:34)  with TKO (Punches)
• vs Curtis Blaydes (Apr / 10 / 2016)
  • win in the second round (5:00)  with TKO (Doctor Stoppage)
• vs Luis Henrique Barbosa de Oliveira (Dec / 19 / 2015)
  • win in the second round (2:53)  with TKO (Doctor Stoppage)
• vs William Baldutti (May / 28 / 2015)
  • win in the second round (N/A)  with TKO (Punches)
• vs Luc Ngeleka (Sep / 20 / 2014)
  • win in the first round (0:43)  with Submission (Guillotine Choke)
• vs Nicolas Specq (Apr / 05 / 2014)
  • win in the second round (2:10)  with Submission (Arm-Triangle Choke)
• vs Bilal Tahtahi (Apr / 05 / 2014)
  • win in the first round (3:58)  with Submission KO (Punch)
• vs Rachid Benzina (Nov / 30 / 2013)
  • win in the first round (1:44)  with  Submission (Armbar)

FRANCIS NGANNOU LOSS

• vs Derrick Lewis (Jul / 07 / 2018)
  • loss in the third round (5:00)  with  Decision (Unanimous)
• vs Stipe Miocic (Jan / 20 / 2018)
  • loss in the fifth round (5:00)  with  Decision (Unanimous)
• vs Zoumana Cisse  (Dec / 14 / 2013)
  • loss in the second round (5:00)  with  Decision (Unanimous)

FRANCIS NGANNOU WORKOUT

BEGINNER BOXING WORKOUT

1. Shadow Boxing ( 1 round x 3 min.)
   1. Rest (1 min.)
2. High and  Low Jabs to the body ( 1 round x 3 min.)
   1. Rest (1 min.)
3. Punch combos (1-2 or  2) – ( 1 round x 3 min.)
   1.  Rest (1 min.)
4. Punch combos (1-2-3  or 3 )- ( 1 round x 3 min.)
   1. Rest (1 min.)
5. Freestyle on the Bag

HOME BOXING WORKOUT

1. Shadowboxing (1 min )
2.  Stright 1-2 punches (30 sec.)
3. Shadowboxing (1 min.)
4.  Speed uppercuts (30 sec.)
5.  Core scissors (1 min.)

REPEAT FOR 5 ROUNDS

UPPER BODY WORKOUT

1. Clap push-ups (x4 Sets)-30 sec.
2.  Decline Push-ups ( x 4 Sets)-30 sec
3.  Dips (x 4 Sets)-30 sec
4.  Narrow push-ups (x 4 Sets)-30 sec
5.  Burpees (x 4 Sets)-30 sec

WORKOUT FOR LEGS AND OBLIQUES

1. Jump switch lunges (5 Sets x 45 sec)
2. Step, Step. Squad ( 5 Sets x 45 sec.)
3. Ski Jumps (5 Sets x 45 sec.)
4. Side plank crunches (5 sets x 45 sec.) Switch Sides!
5. Side plank crunches (5 sets x 45 sec.)
6. Bicycle Crunches ( 5 sets x 45 sec.)

CARDIO CIRCUIT

1. Warm-up (One round 60 sec.)
2. Jump, jump, Squad ( 5 rounds x 1 min.)
3. Reverse lunge squat hold ( 5 rounds x 1 min.)
4. Explosive jump squats ( 5 rounds x 1 min.)
5. Burpees ( 5 rounds x 1 min.)

What gloves is using  Francis for his boxing training routine?

Like all professionals, Francis uses at least two pairs of boxing gloves in his training activity.

If you’ve watched his workout videos, you’ve probably noticed that he uses boxing gloves from proven brands such as Cleto Rays and Fairtex. In case you want to know exactly which models he uses The short answer is: ·

•  Cleto Reyes training hoop and loop gloves

READ Review...

•  Fairtex Muay Thai Boxing Gloves

READ Review...