How to train like Conor Benn: 156-pound fighter details hour-by-hour plan he is using to beat Chris Eubank Jr

In the build-up to tonight’s showdown with Chris Eubank Jr, Conor Benn has revealed the structure and intensity behind his training camp in Mallorca.

This isn’t just another training camp. It’s Benn’s first at middleweight, a leap up in weight that has required careful adjustments to every part of his preparation — from conditioning and nutrition to rest and recovery. Each detail is measured, monitored, and meticulously executed.

Base camp is tucked away in the hills of Mallorca, where the climate is consistent and the distractions are minimal. Here, Benn’s team has created a focused environment — one built around early mornings, controlled sparring, daily weigh-ins, and team accountability. 

From 5.30am road runs to 2pm boxing sessions under the guidance of long-time coach Tony Sims, no part of the day is left unplanned. Strength training, altitude work, and physiotherapy are all carefully scheduled to ensure Benn peaks physically and mentally at just the right moment.

Outside of the gym, structure remains key. Meals are shared at a set time, screens are shut down early, and even reading before bed is a nightly non-negotiable.

Mail Sport went behind the scenes in Mallorca to take a closer look at the hour-by-hour training plan designed to carry Benn into the ring in peak condition — and one he believes will be enough to beat Eubank Jr.

4.30-6am — Early morning cardio

Benn typically wakes between 4.30am and 5am. Most mornings begin with two black coffees before heading out for his first training session of the day.

Before any training begins, Benn steps on the scales. The daily weigh-in is a crucial part of his process, particularly in this camp, where he is preparing to make the 160lb middleweight limit for the first time in his career. The fight was thrown into chaos on Friday when rival Eubank failed to make weight.

By 5.30am, he’s out the door for his first training session of the day. That might mean a fast-paced 10km road run, a punishing series of sprints up the steep stone steps near his home, or a prolonged treadmill session set to an aggressive incline — often with a weighted vest strapped to his torso.

To assist his breathing during these efforts, he wears a nasal strip to open his airways. The goal of the session is clear: push the aerobic threshold, build engine capacity, and set the tone both physically and mentally for the rest of the day’s work. 

7–10am — Recovery and nutrition 

After his morning session, Benn returns home for a nap. The 28-year-old star usually sleeps for around three hours before fuelling for the day ahead.

Upon waking, he consumes a hot drink composed of: Apple cider vinegar, cold-pressed turmeric, cold-pressed ginger, fresh lime and hot water. 

This combination is aimed at supporting digestion and reducing inflammation. Hydration is also a priority. Benn ensures he consumes a minimum of three litres of water per day. 

2pm — Boxing training  

Benn’s primary boxing session begins at 2pm, led by head trainer Tony Sims and strength and conditioning coach Dan Lawrence.

The session opens with a structured warm-up using the RAMP method — raise, activate, mobilise, and prime.

Speaking about the warm-up, Lawrence told Mail Sport: ‘We raise his heart rate, activate key muscles, mobilise joints like the hips and thoracic spine, and prime the nervous system — all within about eight to 10 minutes.’

He went on to add: ‘Boxers are often tight through the hips and upper back. If those areas aren’t mobile, they lose power on punches. This phase ensures Conor is physically ready to perform.’ 

Once the warm-up is complete, Benn moves into the technical heart of the boxing session. He begins with mirror work, shadowboxing in front of a fixed foam noodle attached to a mirror. The tool provides a physical reference point, allowing him to drill head movement — ducking, slipping, rolling — while maintaining proper foot positioning and defensive awareness.

From there, he steps into the ring for additional shadowboxing rounds, this time without the visual aid, to sharpen his rhythm, balance, and spatial awareness inside the ropes. The focus here is on fluidity, timing, and simulating live fight scenarios without an opponent.

Next comes pad work with his coach, Sims. This phase is highly interactive, combining sharp combinations with reactive drills designed to mimic fight pressure. Sims feeds Benn patterns to execute at speed, adjusting based on how Conor responds — a back-and-forth exchange that sharpens technique, timing, and decision-making.

That is followed by heavy bag work. These rounds are about sustaining output, focusing on power and volume across three-minute intervals. Every punch is thrown with purpose, reinforcing combinations and finishing sequences under fatigue.

3pm — Altitude training

Perhaps the most demanding portion of the session is saved for last. Benn dons an altitude mask, which restricts his oxygen intake and simulates training at 3,000 metres above sea level. With his breathing limited, he attacks the bag in short, violent bursts — three minutes at maximum intensity. The purpose is not only to condition the lungs and heart under pressure but to stimulate red blood cell production and overall endurance.

Perhaps the most demanding portion of the session is saved for last. Benn dons an altitude mask, which restricts his oxygen intake and simulates training at 3,000 metres above sea level. 

With his breathing limited, he attacks the bag in short, violent bursts — three minutes at maximum intensity. The purpose is not only to condition the lungs and heart under pressure but to stimulate red blood cell production and overall endurance.

To finish, he remains in the mask and transitions to the stationary bike. Even under oxygen restriction and mounting fatigue, he continues to push, adding one final layer of cardiovascular work before the session closes.

Strength training 

Strength and conditioning takes centre stage twice a week in Benn’s training camp, with sessions scheduled every Wednesday and Saturday. These workouts are built around the core principles of functional strength, punch resilience, and long-term injury prevention.

Each session is carefully constructed and adjusted depending on Benn’s stage in camp and his recovery markers from previous days. The goal is not just to lift heavier or move faster, but to train in a way that directly translates to boxing performance.

One of the key areas of focus is neck strength — vital for a fighter absorbing impact. Benn uses a head brace tethered to a rope and fixed pole, working against resistance by rotating his head from side to side. This builds the kind of neck durability required to stay upright in the face of heavy shots and maintain posture during clinches.

Grip and forearm strength are also targeted using weighted grips and static holds. These exercises improve punch control, enhance Benn’s ability to lock onto his opponent during clinches, and stabilise the wrist on impact.

Shoulder and rotator cuff health is another non-negotiable. Through resistance band routines, kettlebell carries, and controlled internal rotation exercises, Benn strengthens the smaller stabilising muscles that keep his shoulders intact under the strain of high-volume punching. It’s preventative work, but no less vital.

Core training takes a more dynamic turn. Benn performs medicine ball throws — both laterally and overhead — to replicate the rotational demands of punching. These are complemented by weighted sit-ups and variations of planks, all of which build the trunk control and explosiveness needed to generate force from the ground up.

The final focus is the lower body. Through a mix of squats, lunges, and sled pushes, Benn builds leg strength and power, improving both footwork and punch force. A strong base is the foundation for everything in boxing — and his team prioritises it accordingly.

As fight night nears, the intensity of these sessions is ramped up. Weights, repetitions, or overall volume increase incrementally, ensuring Benn peaks at the right time without tipping over into fatigue or overtraining. Each session is recorded, measured, and adjusted based on how his body responds — all part of a system designed to get the best from the athlete without breaking him.

4-6pm — Recovery and team routine

Between 4pm and 6pm, the focus shifts from high-intensity training to recovery — a phase Benn treats with the same seriousness as any workout.

He undergoes physiotherapy sessions three times per week, working with specialists to improve mobility, release tight muscles, and address any areas of tension or fatigue. 

These sessions aren’t just reactive; they’re proactive. They help keep his body moving freely, reduce the risk of overuse injuries, and ensure he stays sharp and supple as camp progresses.

By 6pm, the tone changes. Every evening, without exception, the team gathers for a shared dinner — a ritual Benn considers non-negotiable. Whether they’ve had a light training day or a brutal sparring session, the entire camp sits down at the same table. 

Post-dinner, the group usually watches a film together. It’s a low-key way to relax — a subtle but important mental reset after a day packed with physical and emotional demands.

As the evening winds down, Benn follows a strict shutdown protocol. No food is eaten after 8.30pm, a rule he keeps in place to aid digestion and maintain a stable overnight weight. 

By 9pm his phone is switched off. Cutting out screen time helps calm his nervous system and improve the quality of his sleep — a critical recovery tool in its own right.

Before lights out, he finishes his day with 15 minutes of reading — usually something outside of boxing to give his mind a break. The act of reading helps him decompress and dial down the intensity of camp life.

Final Weeks — Progressive taper 

Training volume and intensity are scaled based on data. ‘We monitor every session,’ says Lawrence. ‘His times and scores have improved week after week. The final phase of camp is about sharpening — not overworking.’