Thursday, February 2, 2012

The Hajime no Ippo Training Program (Part 1)

The Goal: 
-To follow Ippo's training program as closely as possible, even down to the amount of time spent in each phase of training.

Preparatory Phase: Basic Conditioning and the "Fishing Boat Makunouchi" Workout (Three Months)
-Do this workout 3 times a week for a month. After that, do this workout 4 times a week for another month. Finally, do this workout 5 times a week for another month. This and doing the other workouts in the prep phase 2 or 3 times a week will get you ready for the first phase.
-Be fit enough to start this program. That doesn't mean you have to be an athlete or at your goal weight or that you can lift a whole bunch of weight, but you should at least be in some semblance of shape. If you've been reading and doing our workouts for any length of time, you should generally be in good enough shape to undertake this program. If you are out of shape, please look to the workouts to get yourself prepared: The Real Anime Training Warm-upStarting the Journey, Goku's Gravity Room Workout, and Ippo's Recovery Time. They start off low enough and will allow you to build a base level of fitness before you jump into the program ahead. Be able to walk at least 5 miles in Starting the Journey, complete the first Level of Goku's Gravity Room Workout (which means "honest" push-ups and all), and finish Ippo's Recovery Time with relative ease.

For those of you continuing your training with us, you're probably not in the aforementioned category, but I at least wanted to address our new readers or, perhaps, those of us coming off injuries or periods of inactivity. Let's begin.


Phase 1: Ippo's Basic Training (One Month)
-Do this workout 3 times a week for one month.
-Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday are the best options for training, because it gives you two days of rest at the end of the week for extra recovery.

Phase 2: Ippo Prepares for Miyata (Three Months)
-For one month, do this workout 3 times a week. (Example: MWF, TThSa)
-For the second and third month, run 3 miles at an easy pace on two of your other days off. (Example: Main Workout MWF with easy run on TTh or Main Workout TThSa with easy run on WF). These additional days of running will help active recovery and also prepare your body for later training.
-I realize that Ippo only trained for Miyata for three months, but he also trained for two month after Miyata left, before the next section.
-Twice a week, do a set of MAX Push-ups and MAX Sit-ups

Transition: Rest One Week

Phase 3:  Ippo Prepares for Miyata  (Two Months)
-Ippo continued training under this previous training menu for two more months before any significant change in his training occurred.

Transition (a): Takamura's Pre-Fight Blitz (One Week)
-Do this workout every day for a whole week. I realize it might seem a little much considering there are no reset periods, but hold on strong, because there is a full week of rest coming after this. This will be a good test of how much you've put into your training thus far. The individual workout itself is not far beyond what you've done up to this point, so the main difference will be the continuous week of training.
Transition (b): Rest One Week

Phase 4: Ippo's First Three Fights (6 months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox lightly for 3 minutes to loosen up.
-By the middle or end of this time period, you should start feeling very comfortable with the level of training at which you are operating. This is going to be the base for the insanity that's going to come later on down the road.
--Twice a week, do a set of MAX Push-ups and MAX Sit-ups


Hope you guys enjoy this routine. It's unique in the fact that we've been able to watch Ippo grow the entire time and now you can follow along with not only how he trained, but how long.
That's all for today. Until next time, good luck and train hard!

If you've come this far, you probably need some boxing shoes, too.

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