Tuesday, February 14, 2012

Hajime no Ippo Training Program (Part 2)

Continuing with the training from Part 1. Remember to read the notes under each phase, because it will include the training on your "off" days to supplement yourself.

Transition(a): Rest One Week
Transition(b): Ippo on the Beach (One Week)
-This week is five days of running and punching. You'll be hating yourself by the end of it, but it will be a good push to take your from the foundation of your previous training to begin the climb to higher intensity.
-Preferably you would actually be able to do the running in the sand for this training.
Transition(c): Rest One Week 


Phase 5: The East Rookie Champ Workout (Two Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace, do light shadowboxing for 3 minutes to loosen up, and do one set of MAX Push-ups and Sit-ups.
-This is a lead up to Ippo's Match with Hayami, so select the portion of the workout for Hayami during this time.
-Really focus on your head movement, dodging, and parrying in your shadowboxing in this phase. You're building a defense against the high-speed barrage of Hayami's Shotgun!
--Twice a week, do a set of MAX Push-ups and MAX Sit-ups

Transition: 3 Mile Run on Day One, then Rest Six Days (One Week Total)


Phase 6: The East Rookie Champ Workout  (Two Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace, do light shadowboxing for 3 minutes to loosen up, and do one set of MAX Push-ups and Sit-ups.
-In these next two months, you really want to focus on the Mashiba portion of the workout, in order to build the incredible dashing speed that Ippo needed to close the distance on the long-limb Hitman-style fighter.
--Twice a week, do a set of MAX Push-ups and MAX Sit-ups


Transition(a): Rest One Week
Transition(b): 3 Mile Run and 4 x 3 Minute Rounds Shadowboxing on MWF (One Week)
Transition(c): Transition(b) Schedule + 4 Sets of MAX Push-ups on same days (One Week)

Phase 7: The All-Japan Rookie Champ Workout (Six Weeks)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox for 3 x 3 minute rounds. (You won't need to supplement your push-ups with this one.)

Transition: Rest Two Weeks

Phase 8: The All-Japan Rookie Champ Workout (Five Months)
-Continue with the previous workout, because during this time Ippo's hand was still really messed up.
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox for 4 x 3 minute rounds. Do headstand practice to build up your neck for up to 3 minutes as well.
-On the last month, up the shadowboxing on your days off to 10 x 3 minute rounds. This will mimic the lead up to Okita Keigo.


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This brings us through the 2 year mark in Ippo's training. He's done quite a lot in these last two years, but he's done it one step at a time, building on his successes and developing a body through constant training. Until next time, good luck and train hard!!




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