Joseph Parker is coming into tonight’s fight as a different beast — heavier, leaner, faster, and more powerful.
Under the meticulous guidance of strength and conditioning coach George Lockhart, every element of Parker’s training and diet has been fine-tuned to turn him into an unstoppable force.
Tipping the scales at 121kg (19 stone) during our visit to camp, Parker managed to pack on nine kilos of muscle without sacrificing speed. In fact, he’s moving better than ever at 33 years old.
That’s because his training isn’t just about lifting weights or running miles; it’s a masterclass in biomechanics, ensuring every ounce of energy he generates transfers directly into his punches.
So, what is the secret to his success? From shots of baking soda to eating table spoonfuls of honey – Mail Sport has the inside scoop on how Parker, who is married and has five children, has prepared for his fight – now with Martin Bakole after Daniel Dubois pulled out through illness.
From his strength and conditioning, to his diet, to his work on the pads with Andy Lee, here is how a heavyweight boxer gets in top condition.
Joseph Parker welcomed Mail Sport into camp ahead of his fight, due to be with Daniel Dubois but now with Martin Bakole
Parker, from New Zealand, is married to Laine and they have five children together
Parker takes shots of baking soda and eats table spoonfuls of honey as part of his key nutrition
STRENGTH AND CONDITIONING
A key pillar of Parker’s camp has been core stability — the foundation of his power, movement, and endurance. Every morning begins with dynamic mobility work, focusing on opening up the hips and shoulders to maximize his range of motion and fluidity in the ring.
His strength sessions are built with a clear purpose: every muscle group is activated to enhance his performance in the ring. Lockhart’s philosophy is simple but effective—punching isn’t just about arm strength, it’s a full-body movement that starts from the ground up.
To reinforce this principle, Parker began his session with Swiss ball hamstring curls and dumbbell side planks, exercises designed to strengthen stability and mobility —key elements in generating explosive power while maintaining balance under pressure.
Next came a brutal core circuit, including planks with opposite arm and leg lifts, forcing Parker to resist rotational forces — critical for throwing fast, accurate punches without sacrificing control.
Parker challenged Mail Sport to join in with his core circuit at the end of training
Parker and his team knew exactly when to have a laugh and when it was time to work
From there, he moved to the cable machine, working on trunk rotations and punch-replication exercises. Lockhart drilled into him the importance of using his hips, rather than just his arms, to generate power — ensuring that every punch carries maximum force from the ground up.
This emphasis on connectivity— from foot to fist— is the backbone of Parker’s training. Cable machine drills mimic real fight movements, ingraining muscle memory so his body fires instinctively and efficiently when it matters most.
One of the most intriguing refinements to Parker’s technique has been a subtle yet powerful shift in mindset: punching isn’t just about pushing — it’s about pulling. When throwing hooks and body shots, he’s been trained to focus on pulling back as well as driving forward, creating a whip-like effect that adds devastating snap to every punch.
‘It’s like starting a lawnmower,’ Lockhart explains. ‘You can only push so hard, but the pulling muscles are way bigger.’
It’s small adjustments like these — backed by science and drilled relentlessly — that are sharpening Parker into the most dangerous version of himself yet.
DIET AND NUTRITION
While Parker’s physical preparation has been top-tier, his diet has been just as dialled in. He eats three main meals a day, two snacks, and a final Greek yogurt bowl at night to aid muscle recovery.
Carbohydrates are strategically loaded — he fuels up the day before heavy sessions, ensuring his body has everything it needs for peak performance. Breakfast is a simple but effective mix of pressure-cooked potatoes (for potassium), eggs, and white pudding, a lean source of protein and carbs.
His lunch varies depending on his training output — if sparring has been intense, he’ll have pork tenderloin with peppers; if not, lean turkey mince with celery and carrots. Dinners follow the same methodical approach, making sure his energy levels remain steady as he leans into fight week.
One of the more unexpected weapons in Parker’s arsenal is baking soda. It’s his least favorite part of camp, but it works. The sodium bicarbonate acts as a muscular buffer, delaying fatigue and allowing him to sustain high-output work for longer. The catch? It tastes awful.
While Parker’s physical preparation has been top-tier, his diet has been just as dialled in. He eats three main meals a day, two snacks, and a final Greek yogurt bowl to aid muscle recovery
Lockhart calculates the dosage carefully— two milligrams per kilogram of body weight— but Parker just grits his teeth and downs it, knowing that the endurance boost is worth the suffering.
Beyond the macros and meal timing, every detail is monitored. Lockhart watches Parker like a hawk, tracking his heart rate, sleep, and recovery levels to ensure nothing is left to chance.
When Parker started feeling a little off in training, Lockhart pinpointed the issue: high magnesium but low calcium levels. Magnesium helps muscles relax, while calcium is needed for contraction.
The imbalance meant Parker wasn’t getting that snap in his shots. A quick adjustment in his shakes, boosting his calcium intake, and suddenly he was back to firing on all cylinders.
Even something as simple as cooking has been optimised. Lockhart swears by the air fryer — it keeps meals lean while still allowing for some much-needed crunch. Parker’s a big fan of crispy potatoes, and the air fryer delivers without the need for extra oils.
Every small decision, from the way his meals are prepared to the exact timing of his supplements, is designed to have him peaking at the perfect moment.
BOXING TRAINING
Parker’s boxing sessions under Andy Lee are a masterclass in refinement. Every movement is broken down, analysed, and perfected, ensuring he enters fight night with the sharpest possible tools.
Walking into the gym, reminders of Lee’s own journey through the sport are everywhere. Posters from his biggest fights hang on the walls, with the likes of Katie Taylor fighting on the undercard.
Parker knows the calibre of fighters who have been in Lee’s orbit. Now, under the Irishman’s watchful eye, it’s Parker’s time to further his own legacy.
Every session begins with activation drills, a crucial step in his preparation. Parker moves through a series of dynamic warm-ups, focusing on opening up his hips and shoulders. Given his boxing style — one that relies on fluid movement and explosive power— this mobility work is essential. He rolls his shoulders, swings his hips, and ensures every joint is primed before stepping into the ring.
Parker’s boxing sessions under Andy Lee (pictured on the left) are a masterclass in refinement
Every movement is broken down, analysed, and perfected, ensuring he enters fight night with the sharpest possible tools
Then comes shadow boxing. Lee signals him forward, and Parker climbs through the ropes, taking his place in the blue corner. He pauses, closing his eyes, visualising his opponent across from him. He breathes in, exhales deeply, and in his mind, the bell rings.
The first movements are crisp and deliberate. He moves with intent, stepping, pivoting, feinting — seeing a rival in front of him, reacting to his imaginary attacks. Lee watches closely, nodding in approval before calling out adjustments.
Parker resets and works his lateral movement, circling, staying light on his feet while maintaining balance. Lee observes in silence, then steps in to correct him once again.
From there, they transition to pads. Lee holds the mitts with precision, demanding Parker’s best work. Every punch has a purpose — there’s no wasted movement, no unnecessary effort. They drill combinations, fine-tune counters, and reinforce the importance of timing.
After each round, Lee stops him.
‘Again. But this time, rotate through the shot more.’
Parker nods, resets, and throws the punch again—slower, more intentional. Then they go again, this time at full speed.
This process continues, round after round. Repetition breeds mastery.
To finish, Parker moves to the heavy bag, his body now fatigued. This is where the real work begins. Lee instructs him to push through exhaustion, hammering the bag with power shots, maintaining form even when his arms burn and his breath gets heavy.
‘Dig deep,’ Lee says. ‘This is where fights are won.’
As fight night approaches, Parker will dial in one final layer of preparation. The day before stepping into the ring, he’ll go through the exact same movements
PRE-FIGHT NIGHT
As fight night approaches, Parker will dial in one final layer of preparation. The day before stepping into the ring, he’ll go through the exact same movements he’s been drilling all camp, ensuring his body is fully primed. There will be no surprises — just muscle memory, sharpness, and confidence.
Even his caffeine intake is measured the day before the fight; he loves his morning coffee, but nothing too late in the day to avoid messing with his sleep.
This is a heavier, sharper, more calculated Parker, one who has spent months perfecting every detail.
With every punch, every movement, and every calorie consumed, the blueprint for destruction has been laid out. Now, all that’s left is execution.
