Ashita no Joe Master Workout Post

1. Joe's Basic Training
2. Joe's Prison Workout
3. Joe's Prison Yard Training
4. The Juvenile Prisoner's Boxing Routine
5. Nishi's Weight Loss Workout

Nishi's Weight Loss Training (Ashita no Joe)

In Ashita no Joe, Nishi is Joe's training partner and the only other member of Danpei's gym. He starts out as an overweight boxer with a mediocre record and a penchant for midnight snacking. However, over time, he gets into the grind and really pushes himself, dropping weight and getting into a much better weight class, where he is able to shine. This workout is based on the training that we see Nishi do to drop weight.

"You mean I can't eat two bowls of udon at midnight and lose weight?!"

Nishi's Weight Loss Training

Do all three exercises in any order:

1. Jump Rope- 30 Minutes
2. Running- 30 Minutes
3. Shadowboxing- 30 Minutes

Notes:

• This is a very simple workout, but it will really push your endurance. 
• The good thing about this workout is that you can change it around to work yourself differently. Shadowboxing is a different experience after jumping rope and running, the same as pushing your run after the rope jumping and shadowboxing.
• If you are out of shape, you can walk or do walk/jog intervals during the run and take short breaks in the jump rope and shadowboxing sessions. 

That's all for today! Until next time, good luck and train hard!

Ashita no Joe- The Juvenile Prisoner's Boxing Routine

After Joe's prison boxing match, the other prisoner's decide that they want to step in the ring, as well. The Warden agrees, since it seems like it will be something into which the boys can channel their energy. So, Danpei (Joe's trainer) shows the young delinquents how to train and the juvenile prison begins to prepare for a boxing tournament, where there will be representatives for each cell block fighting under amateur rules. These routines are based on the general training for the juvenile prisoners.

The Juvenile Prisoner's Boxing Routine

Workout A

1. 25 Push-ups
2. 50 Sit-ups
3. 50' Duck Walk
4. 10 Minutes Jumping Rope
5. 5 Minutes Shadowboxing
6. 1 Minute Each: Seated Hamstring Stretch, Butterfly Stretch, Side Bend Stretch

Workout B

1. Dumbbell Overhead Press- 3 x 15 Reps
2. Dumbbell Side Bends- 3 x 15 Reps
3. 3 x 3 Minutes Shadowboxing
4. 3 Minutes Bag Work
5. 3 Minutes Sparring
6. Medicine Ball to Abs- 15 Reps
7. 50 Bicycle Crunches

Notes:

• These are very simple and easy workouts, because the prisoners were all just beginning training. They didn't have very long to prepare for the fights, so these routines would be sufficient for getting them used to moving their bodies. 
• The Duck Walk (in a few different variations) can be seen here, here... and here.
• These are great beginner's boxing workouts, because they introduce you to a lot of things, while simultaneously not pushing any one thing too hard. 

I hope you enjoy this one. Until next time, good luck and train hard!

Ashita no Joe- Joe's Prison Yard Training

This workout mimics Joe's work in the prison yard, as well as the extra limits he placed on himself in order to make himself stronger during his normal work. It's pretty tough if you're not used to manual labor, but it will definitely have good results. 

Joe's Prison Yard Training

1. Hand Digging- 30 Minutes
2. Pulling Weeds with 2 Fingers- 30 Minutes
3. Moving Stones by Hand (25 yards)- 1,000lbs
4. One Arm Pick-ax/Hoe Swing- 100 Yards

Notes:

• This is, of course, a very simple workout, but it is designed to toughen the muscles and the skin of your hands and wrists. It's necessary to have a strong wrist in order to be able to deliver a powerful punch. If your wrist is weak, no matter how much power you are able to generate, it won't properly transfer to your target. 
• Try to pick softer ground to dig at the very beginning of your training. You'll want to stop at about 6 inches in depth and dig in more of line, like you're plowing with your hands. 
• Pulling weeds with two fingers may not seem like a big deal, but it's a lot harder than it seems, especially when you do it for extended periods. Ideally, you shouldn't wear gloves during this, but do so if you must. (For instance, your hands are cut or already raw.)
• If you don't have stones to move by hand, you can use weights or logs or sandbags or whatever you have. Whatever the weights of the objects,  you'll carry them (no dragging) any way you like from point A to point B, which is 25 yards away. The lighter the objects, the more trips you'll make and, vice versa, the heavier the objects, the less trips you'll have to make. 
• Be very careful swinging the a pick-ax or a hoe with one arm. If you are unable to effectively swing it with one hand, try it with two until you get stronger. The depth of the trench should be about 6 inches deep and 100 yards long. 
• If you are unable to complete the whole workout, stop whenever you are tired, or scale the workout back (1/2 the amount of time, 1/2 the amount of weight, or things like that).

That's all for today! Until next time, good luck and train hard!

Ashita no Joe- Joe's Prison Workout

So, Joe, being the trouble-making kid that he is, ends up getting in quite a lot of trouble. He commits fraud, gets in several massive brawls, and even attacks police officers. Guess where that gets him? He goes to the Super-Max of Juvenile Detention Centers, where he decides he's going to bust out. However, in the process of it, he receives a straight-up ass-kicking from a former professional boxer. It is at this point he decides he's going to listen to his one-eyed boxing mentor on the outside and begins practicing according to the notes delivered to him.

This workout is based on those notes and the manual labor the prison has him do. He gets pretty inventive with his practice, though. He turns his bed into a punching bag!


Joe's Prison Workout

Morning

• 2 Hours Manual Labor (Pick two): Pick-axe, Shoveling, Wheel-Barrow Pushing, or Carrying Sand Bags

4-6 Hours Later,

1. 25 Jabs 
2. 25 Straights
3. 25 Double Jabs
4. 25 Jab-Straight Combinations
5. 25 Triple Jab-Straight Combinations (Circle to your where your opponent's outside hand would be.)
6. 10 Minutes Shadowboxing
7. 10 Minutes Heavy Bag Work

Notes:

• If you are unable, due to time or ability, to complete two hours of straight manual labor, you're welcome to break it into sets, take breaks, or even do a fraction of the time. 
• This is a lot of punching, but since it's combinations, it shouldn't be too monotonous for you guys. 
• Really try to push yourself during the manual labor, the shadowboxing and heavy bag work. 
• For your punching sets, focus on perfecting the form of the strikes instead of just blasting through the punches as quickly as you can. 

That's all for today! Until next time, good luck and train hard!

Ashita no Joe- Joe's Basic Training

Ashita no Joe is a manga about a trouble-making, brawler of a kid. He really likes to fight and he LOVES to cause trouble. Along the way, an old, broken down boxer tries to take him under his wing and train him. Unfortunately, things don't go exactly as the old man plans. Check it out, it's worth a look.

This workout is based on the first training regimen given to Joe... whether or not he actually did this workout or just screwed around the whole time is up for debate, but (nevertheless) here's the workout.

Joe's Basic Training

1. 3 Mile Run
2. Jump Rope 3,000 times
3. 100 Sit-ups
4. 3 x 3 Minutes Heavy Bag Work
5. 3 x 3 Minutes Mitt Work

Notes:

• This is a very simple workout, but it's supposed to be. It's going to focus on your cardiovascular and muscular endurance, while building your midsection for taking punches and starting the skill work for boxing. 
• The run is a steady pace run.
• You should try to do all 3,000 without stopping. 

That's all for today. Until next time, good luck and train hard!