Mike Tyson: Heavy Bag Work & Heavy Favorite?

Iron Mike at age 58 still has the neurological network for one more knockout.

Mike Tyson beat Trevor Berbick on November 22, 1986, to become the youngest heavyweight champion in history. Credit: Getty Images Source

Mike Tyson & the Link Between the Neurological Network of Absolute Strength and Career Longevity

In our approach to using current athlete injuries and events to examine how training and treatment work can reduce stagnation in high performance, the upcoming Mike Tyson vs. Jake Paul exhibition fight offers an intriguing example. We previously used NFL Hall of Fame offensive lineman Larry Allen to illustrate our theory that athletes with a well-developed neurological network of absolute strength through specific training not only generate higher levels of performance but also have longer careers. Now, Tyson—at age 58, preparing to face a 27-year-old opponent—provides another compelling example of our theory in action.

Tyson’s exceptional ability to generate knockout force through a highly developed neurological network set unprecedented standards in boxing, elevating both his performance and the expectations for heavyweight boxers within the sport, ultimately solidifying his legacy as Iron Mike. Since Tyson, however, heavyweight fighters have largely struggled to meet these elevated standards, leading to a period of stagnation within the class and, the sport itself.¹

Let’s state the obvious: we’re not boxing experts. However, Tyson’s career longevity and his sustained ability to generate high levels of force at remarkable speeds support our theory that there is a link between a well-developed neurological network and career longevity.

Load: Heavy Bag

If you recall, in our training for absolute strength, we emphasized that the central nervous system (CNS) doesn’t differentiate between various training 'means'—it simply adapts to the load demands placed upon it.² By 'means,' we refer to different forms of resistance, whether it’s a steel barbell, dumbbells, or, in Tyson’s case, a heavy bag. For Tyson, the heavy bag was the primary load ('means') stimulus, developing neurological synergies that built a network capable of generating large knockout magnitudes of force across a wide spectrum of speeds. This neurological network is what enabled him to become the youngest heavyweight champion, renowned for his brutal knockouts that cemented his legacy in the sport—and it’s also what’s allowing him to compete now at 58.

We’ve acknowledged that we’re not experts on the current state of boxing. However, the fact that Tyson’s upcoming match against a social media influencer has become a major event seems to suggest that the sport may have stagnated, relying on Tyson’s legacy to draw attention.³ And while we don’t know how Jake Paul has trained for this fight, we do know the ways Tyson trained to build his exceptional CNS network—so, let’s dive into that.

Tyson’s Heavy Bag Training

To understand Tyson’s approach to load, it helps to compare it to powerlifting. In powerlifting, athletes use steel barbells as their primary load stimulus to build neurological capacity for generating force. Tyson, as a boxer, utilized a 300-pound heavy bag as his primary load, constructing and adapting his neurology specifically for force production in the sport of boxing.

In the Internal Strength Model, we emphasize three maxims that control training intensity: load, effort, and intent—as exercise physiology enables us to know that intensity is what controls adaption. Tyson’s training on the heavy bag exemplifies this internal model. His coaches specifically controlled his effort and intent against the load of the heavy bag, that stimulated the development of a neurological network capable of generating large magnitudes of force that accelerate upon impact. This acceleration that early in career earned him the nickname 'Kid dynamite' wasn’t just from upper body; Tyson learned through deliberate coaching to drive force from the ground through his entire neurological network, creating full-body force generation with each punch.

Estimating Tyson’s Training Volume and Neurological Development

Let’s estimate Tyson’s hypothetical training volume from age 13 to 20.⁴ Imagine he trained on the heavy bag four times per week: on two days, he threw multiple punches at a moderate effort and ended with a punch eliciting his maximal effort. On the other two days, he focused on fast, dynamic jabs and hooks, emphasizing speed and technique. This approach maintained an equilibrium between force and velocity, with each quality amplifying the other to produce compounded, multifaceted training effects.⁵ For instance, the dynamic days improved his hand speed, allowing his gloved fists to reach the bag more quickly, while the maximal effort days enabled him to generate a level of force that reverberated through the bag. This blend of speed and strength formed a yin-yang balance, creating a foundation of strength and speed the boxers in his era were not prepared for.

This balanced approach, along with intensive coaching from Cus D’Amato, during the bag work likely developed both his maximal strength and dynamic speed strength force output, equipping him with a highly adaptable neurological network for both strength and speed—and any combination of both he wanted to output.

Tyson & D’Amato. Source

Starting under D’Amato’s guidance at age 13 and achieving the heavyweight title by age 20, Tyson likely accumulated thousands of training sessions. This extensive volume of training built an intricately connected neural infrastructure, which remains the foundation for his knockout punching power—even now, 28 years later.⁶

Boxing & Training Strategy

In contrast, while Jake Paul is younger and as a result has a quickness advantage, it’s safe to say he doesn’t possess Tyson’s neurological network for absolute strength. For Paul, this will likely be the first time he’s felt the impact of such a highly developed neurology in an opponent. Just as we apply the Absolute Conjugate Strategy to reach Point B, Paul will need a strategy that leverages his own strengths to first survive and then win.

Although boxing isn’t our specialty, it seems his best approach to survive would be to keep his distance from Tyson’s striking range, work to wear him down, and leverage fatigue as an advantage. If this is Paul’s plan, we’ll see whether Tyson’s neurological durability can maintain knockout force output while managing the compounding physical and psychological fatigue.

Back in the 1990s, the strategy of trying to box with Tyson in the early rounds often left fans unsure if the pay-per-view price was worth it, as Tyson would frequently knock out his opponents before even breaking a sweat. So, we’re assuming Tyson will aim to end this quickly—and if we’re honest, we want to see that neurological network of absolute strength do its thing one more time.

Vote on who wins in the poll below, and your reasoning in the comments section.

Practice or Training: Intent