Joseph Parker Reveals the Secret: 12-Hour Daily Training Regimen to Prepare for September Fight

Joseph Parker is not leaving anything to chance. The former WBO heavyweight champion has shocked the boxing world by revealing he’s undergoing a gruelling 12-hour daily training regimen as he prepares for a high-stakes fight scheduled for September. With his eyes firmly set on regaining a world title, Parker is pushing himself harder than ever before, and fans are beginning to take notice of the new fire in the Kiwi fighter’s eyes.

This revelation comes just months after his stunning victory over Zhilei Zhang, a fight many believed would be the toughest test of Parker’s career since his losses to Anthony Joshua and Joe Joyce. Now, with momentum on his side and a clear goal in mind, Parker’s intense training reflects not just preparation—but obsession.

A Look Inside Parker’s 12-Hour Training Days

During a recent interview with Sky Sports NZ, Joseph Parker pulled back the curtain on what his days look like in camp. Spoiler alert: they’re not for the faint of heart.

“I wake up at 5:00 AM. From that point on, I’m either moving, fueling, or recovering. We break the day into blocks—strength work, sparring, recovery, film study, nutrition—it’s a full-time job times two,” Parker explained.

According to Parker, each day is meticulously planned with minimal downtime. Here’s a rough breakdown of his training day:

• 5:00 AM: Wake-up, light cardio

• 6:00 AM: Strength and conditioning

• 8:00 AM: Breakfast and mobility/stretching

• 10:00 AM: Technical boxing drills

• 12:00 PM: Sparring or heavy bag sessions

• 2:00 PM: Ice bath and recovery work

• 3:00 PM: Nap and physical therapy

• 5:00 PM: Film study and strategy review

• 6:00 PM: Second training session (light cardio or shadow boxing)

• 8:00 PM: Dinner and wind down

• 9:00 PM: Sleep

Parker’s Resurgence: From Comeback to Contender

It wasn’t long ago that many had written off Joseph Parker following his devastating knockout loss to Joe Joyce in 2022. But the Kiwi fighter has done more than just bounce back—he’s rebuilt himself from the ground up.

Working under the guidance of trainer Andy Lee and surrounded by the elite environment of Tyson Fury’s camp, Parker has fine-tuned his skills, improved his power, and—perhaps most importantly—rediscovered his hunger for greatness.

Victories over Simon Kean, Faiga Opelu, and the highly-ranked Zhilei Zhang have propelled Parker back into the top echelon of the heavyweight division. Now, with his September fight expected to be a title eliminator or a top contender bout, Parker is going all-in.

The Goal: World Champion Again

The goal for Parker is crystal clear—to become world champion once more.

“The heavyweight division is wide open. Usyk’s probably moving down. Fury’s taking a break. Everyone’s watching Ngannou and Joshua, but I’ve been quietly putting in work. I want my belt back,” Parker said.

With Tyson Fury likely out until at least 2025 and Oleksandr Usyk contemplating a move down to cruiserweight or retirement, the heavyweight titles could soon be splintered. That gives contenders like Parker an opening to swoop in and claim one of the vacant belts.

And Parker’s team believes he’s next in line—if he keeps winning.

Who Could Parker Face in September?

While the opponent for September hasn’t been officially announced, several names have been floating around as likely candidates for Joseph Parker’s next fight:

• Filip Hrgović: The IBF mandatory and a rugged, unbeaten brawler who’s long been a dark horse in the division.

• Frank Sánchez: A Cuban technician with slick movement and a strong amateur pedigree.

• Dillian Whyte: A rematch that fans have demanded for years, and one Parker says he’s “absolutely” open to.

• Martin Bakole: A powerful and underrated heavyweight who’s quietly rising through the ranks.

Regardless of who it is, the fight will likely be make-or-break for Parker’s title hopes.

Andy Lee on Parker’s Mental Shift

Trainer Andy Lee, a former middleweight world champion himself, praised Parker’s transformation—especially his mindset.

“I’ve never seen Joe this focused. He’s always been talented, but now there’s something different. He’s not just training to win. He’s training to dominate.”

Lee credits Parker’s new routine, his family support, and his spiritual discipline as key factors in his resurgence.

“He’s cut out the noise. No distractions. This camp is as serious as it gets. He’s not even looking past September.”

Diet and Recovery: Just as Important as Punches

Part of Parker’s 12-hour training schedule includes rigorous focus on nutrition and recovery. His diet has been customized by a performance nutritionist and includes:

• High-protein, low-carb meals

• Zero processed sugars

• Hydration routines with electrolyte balance

• Carefully timed meals around training sessions

His recovery plan is also elite: daily ice baths, massage therapy, cupping, and compression therapy are all staples. Parker also credits meditation and journaling with helping him stay mentally sharp.

“You can’t train hard without recovering harder,” Parker said.

Boxing World Reacts to Parker’s Extreme Camp

The reaction to Parker’s intensive regimen has been overwhelmingly positive, with fighters and analysts alike praising his dedication.

• Eddie Hearn: “I’ve worked with Joe before, and I’ve never seen him this locked in. He means business.”

• Carl Froch: “That kind of training takes a toll. If he can keep this up through September, he’s going to be a dangerous man.”

• Anthony Joshua: “Respect to Joe. He’s always been a true professional. The division is better when he’s in top form.”

Even Parker’s rivals, such as Filip Hrgović and Frank Sánchez, have acknowledged his resurgence—though they remain confident in their ability to derail it.

Fan Excitement Grows

On social media, fans have praised Joseph Parker’s work ethic and are eager to see how this new version of the Kiwi warrior performs under the spotlight.

Comments on X (formerly Twitter) include:

• “12 hours a day? Parker is on demon time.”

• “That Zhang win aged beautifully. This guy’s a serious threat.”

• “Parker vs. Hrgović needs to happen. Best vs. best.”

Legacy on the Line

For Joseph Parker, this isn’t just about belts—it’s about legacy.

He remains New Zealand’s only heavyweight world champion and one of the most respected names in the division. But for Parker, being respected isn’t enough.

“I want people to remember me as a two-time world champion. I want my kids to see that hard work pays off. That’s what drives me.”

And that motivation is what’s powering his 12-hour grind day in and day out.

Final Thoughts: The Best Joseph Parker Ever?

If what we’re seeing in training translates to the ring, we may be witnessing the best version of Joseph Parker yet.

With a high-profile September fight looming, a relentless training schedule, and a renewed hunger to reclaim his place at the top, Parker is poised to make a massive impact on the heavyweight landscape.

As the division stands on the brink of major change, don’t count out the quiet Kiwi with the iron chin and the unstoppable will. He’s coming for the top—and he’s training 12 hours a day to get there.