Friday, February 17, 2012

Hajime no Ippo Training Program (Part 3)

Continuing from Part 2. Remember to read the notes under each section.

Transition(a): Rest One Week
Transition(b): 3 Mile Run and 5 x 3 Minute Rounds Shadowboxing and 4 Sets of MAX Push-ups on MWF (Two Weeks)




Phase 9: The All-Japan Rookie King Workout  (Two Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox 10 x 3 minute rounds.
-Continuing with this workout, because there weren't really any updates in the manga for a couple months after Ippo beat Keigo.


Transition: 3 Mile Run, 5 x 3 Minute Rounds Shadowboxing and 3 Sets of MAX Push-ups and Sit-ups on MWF (Two Weeks)




Phase 10: Class A Tournament- First Round Workout (One Month)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox 10 x 3 minute rounds.
-This workout may seem a little slack after the previous Rookie King workout, but we'll build up to more and more shortly. Ippo was coming off his easier schedule when his mother was sick, so he didn't have much time to prepare for this fight.


Transition: Rest One Week




Phase 11: Class A Tournament- The Finals (Three Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace, shadowbox 10 x 3 minute rounds and practice your One Arm Push-up. Really take it easy on the run, because the other days will be hell on your legs.


Transition: Rest Two Weeks




Phase 12: Facing the Champ Workout  (Two Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace, shadowbox 10 x 3 minute rounds and practice your One Arm Push-up. Once again, take it easy on the run during your off days.


Transition: Rest One Week




Phase 13: Ippo's Recovery Time (One Month)
-This workout is 3 times a week for the first two weeks and 5 times a week for the second two weeks.
-Because you are probably not taking the beating that Ippo took in all his fights, I'm not going to recommend that you take three whole months off. However, because the training up until now has been consistent and increasingly difficult, I'm going to recommend this time period as a time to rest and recuperate your body from the hell you've put it through.


Transition: Rest One Week 




Phase 14: Ippo's Comeback Workout (Two Months) 
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace, shadowbox 10 x 3 minute rounds and practice your One Arm Push-up.


Transition(a): Rest One Week
Transition(b): Ippo's Mountain Training Camp (One Week)
-This workout is every day for 6 days.
Transition(c): Rest One Week 




Phase 15: Ippo Versus Sendo (Redux)-- (Four Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox 10 x 3 minute rounds.
-This is going to take some getting used to, especially, since you're just coming off a three month period of easier activity, but they good thing is that your body is probably nicely recovered and will easily adapt to the work load after the first week or two. That's the benefit of having built the base with all the previous months of training.

Transition: Rest Two Weeks
-Ippo rested a little longer than this, because of the sheer amount of damage he received in the Sendo fight, but two weeks should be good for 16 weeks of training without a fight at the end of it.

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And this finishes out the first part of the anime. Next, we start Ippo's reign as the Japanese Champion!!  Here's where the training really starts to get tough, but after over three years of training under your belt, I'm sure you'll be able to handle it!
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