Sunday, April 1, 2012

Hajime no Ippo Training Program (Part 4)

Continuing from Part 3. Remember to read the notes from each section.


Phase 16: Ippo's First Two Title Defenses (Three 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.


Transition: Rest 1 Week




Phase 17: Ippo's First Two Title Defenses (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.


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




Phase 18: Building Up the Dempsey Roll (Four Months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and either shadowbox 10 x 3 minute rounds or do 3 Sets of MAX of Push-ups and Sit-ups and practice hitting a tire with a sledgehammer for 3 x 3 minute rounds.
-There is no transition period here, because Ippo sustained no damage in his third title fight.


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


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This takes us through year four of Ippo's training and it's going to get a lot tougher from here on in. After Ippo fought Sendo the second time, there was a slight decline (in my opinion) in the level of his training. This is natural, because he had been putting himself through quite a lot in general. However, he finally picks the intensity back up toward the later portion of this year.

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