Ryan Martin | 900 Daily Ab Reps | Champion Boxer's Routine | Tom Rowland Podcast Ep. 547

Ryan Martin is a two-time world champion boxer who trains his abs with an intensity that matches his fight career: 900 repetitions per day, split into three sessions of 300. On this Physical Friday episode of the Tom Rowland Podcast, Ryan breaks down his exact routine—six exercises, 25 reps each, run through twice without stopping. His philosophy is brutally simple: when it burns, that's when it counts. Whether you're training for the ring or just want a stronger core, Ryan's method proves that elite abs aren't built on complicated programs—they're built on daily discipline and pushing through the burn. This episode gives you the complete blueprint.

The 900 Rep Daily Ab Protocol

When Ryan Martin reveals his daily ab routine, the number sounds impossible at first: 900 reps. But before you dismiss it as extreme, he breaks down exactly how he structures it—and suddenly it becomes achievable. He splits the 900 into three sessions throughout the day: breakfast, lunch, and dinner. Each session is 300 reps, built from six exercises at 25 reps each, run through twice. The exercises include movements with straps, in-and-outs, bicycles, side planks on both sides, and his personal favorite, the half jackknife. Ryan emphasizes that you can substitute any ab movements you want, as long as you hit the 300 nonstop. His key principle? When it burns, that's when it counts. The pain is the progress. Ryan demonstrates the full routine starting at 03:54.

Why Boxers Have the Best Abs in Sports

Tom opens the episode by explaining why boxers are known for training the abs as much as any athlete on the planet—and Ryan Martin is no exception. A strong midsection isn't just about aesthetics in the ring; it's about withstanding body shots, maintaining power through rotation, and staying upright when you're exhausted. Ryan's ab routine isn't built for the mirror—it's built for combat. The volume he trains with, the daily consistency, and the specific movements all serve a functional purpose. Tom breaks down the philosophy behind why fighters prioritize core work differently than most athletes, and what the rest of us can learn from their approach. Tom's breakdown of boxer ab training starts at 02:09.

How to Adapt the Routine for Your Level

Ryan makes it clear: you don't have to start with 900. The beauty of his system is its scalability. Take six ab exercises, do 25 reps of each, and run through it once—that's 150 reps. If you can handle it, go through twice for 300. As you build capacity, add a second or third session throughout the day. The key is the structure and the nonstop execution. Ryan can substitute any movements into his rotation, whether you're using straps, doing floor work, or incorporating weighted movements. The framework is universal. What matters most is the burn—that moment when your abs are screaming and you keep going anyway. That's where champions are built. Ryan explains his philosophy on adapting the routine at 04:45.

Ryan's Favorite Movements and Why They Work

During the demonstration, Ryan calls out his favorite exercises in the rotation: the side planks and the half jackknife. The side planks hit the obliques hard, critical for the rotational power boxers need. The half jackknife creates that complete contraction through the entire abdominal wall. Ryan shows each movement with precision—in-and-outs with straps, bicycle crunches, side planks on both sides, and the jackknife variation that closes out each circuit. He doesn't rush through them. Each rep is controlled, each movement deliberate. The video element of this episode is crucial here; watching Ryan's form and tempo gives you the template to execute correctly. Ryan's full movement demonstration runs from 04:04 to 04:42.

Final Thoughts from Tom

I've trained with a lot of high-level athletes over the years, and what strikes me about Ryan's approach is the simplicity combined with the intensity. There's no fancy equipment, no complicated periodization—just six movements, high reps, and the discipline to do it three times a day, every day. That's championship mentality right there.

What I love about this Physical Friday episode is that Ryan doesn't just tell you what to do—he shows you. You can see his form, his tempo, and his focus. The side planks, the half jackknives, the way he maintains control through every single rep. That's the template. And his point about "when it burns, that's when it counts" is something we can all apply, whether you're training for a fight or just trying to build a stronger core.

If you want abs of steel, this is the blueprint. And even if you're not ready for 900 reps a day, take the framework—six exercises, 25 reps, twice through—and make it yours. Watch the video, follow along, and push through the burn. This one's absolutely worth your time.