Thursday, October 21, 2010

Ippo's Comeback Workout

This workout is for the training Ippo did for his comeback fight with Ponchai. Ippo was just coming off a three month rest period, so he had to build his stamina and rhythm back for the fight. Not to mention, Coach Kamogawa also spent some time in the hospital, so it threw another wrench in the training. The purpose of the skill training during the time, was to build a simultaneous offense and defense. The workout will be slightly different because Ippo is just coming off a rest period.

The result: The Dempsey Roll.

So, here's the workout!

Ippo's Comeback Workout

  • 3 Mile Run
4-6 Hours Later
  • 20 Push-ups
  • 20 Sit-ups
  • 20 Squats
4 Rounds, then
  • 3 Minutes Jump Rope
  • 2 Minutes Dodging Tennis Balls
  • 1 Minute Rope Drill
3 Rounds, then
  • Run 2 Miles
  • 5 Sets of 100 Yard Wheelbarrow Push or Other Push
  • 3 x 3 Minute Rounds Mitt Hitting
  • 3 x 3 Minute Rounds Bagwork
  • 3 x 3 Minute Rounds Shadowboxing
  • 3 x 3 Minute Rounds Sparring
  • For Dodging Tennis Balls, you'll have a partner bounce tennis balls at your upper body as you bob and weave to dodge them. It's best to do it, where there is a wall that is about four or five feet behind you so you can be mindful of the balls bouncing off the wall, as well.
  • For the Rope Drill, you'll want to have a rope tied at about shoulder height, preferably at a length of about 15-20 feet, so you have enough room to move. First, you'll just move forward, while ducking underneath the rope and slipping to the other side. Then, you'll need to work on throwing a punch with that movement, like a hook or uppercut.
  • This workout is intentionally a little easier than some of the recent Ippo workouts, but don't worry, they'll pick up the pace again soon enough.
That's all for today, hope you enjoyed it! Until next time, good luck and train hard!
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