Saturday, April 7, 2012

Hajime no Ippo Training Program (Part 5)

Continued from Part 4. Remember to read the notes in each section.

Phase 19: Evolving the Dempsey Roll (Three Months)
-This workout is three times a week.
-On two of your off days, run 3 miles at a light pace and choose 1 exercise: 1 set of MAX Push-ups, 1 set of MAX Sit-ups, 1 set of MAX squats, or 10 x 3 minutes shadowboxing. The reason I'm not putting a rep count on the exercises is because I if you're tired and you can only do 20 squats or 30 sit-ups or something, that's all I want you to do. Your off days are recovery days. The shadowboxing is at whatever pace your body can handle with the level of training you're currently doing. Listen to your body. If you've come this far in your training, I'm certain you know what "too much" feels like. There's another longer rest period here, because Ippo  sustained a fair amount of damage in the Sawamura fight due to overuse of the Evolved Dempsey Roll. I'm shortening it, though, because it's not likely that anyone actually used the technique multiple times in a row during a 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)  




Phase 20: Back to Basics (Three Months)
-This workout is three times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox for 10 x 3 minute rounds. Once again, use this as a day to feel where your body is in between the days of hell you'll be putting yourself through. I realize that Ippo only had a month to prepare for the Karasawa fight, but he was training like this beforehand with Itagaki.



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




Phase 21: Tenacity for Ten Rounds (Three Months)
-This workout is three 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 One Week
Transition(b): 3 Mile Run, 5 x3 Minute Rounds Shadowboxing, 3 Sets of MAX Push-ups and Sit-ups MWF (One Week)


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This is a little shorter than a year, but it works out, because a couple of the other Parts were longer than a year. In the end, this brings us through Ippo's 5th year of training. Really, about 5 and a 1/2 years.
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