Itagaki's "Go-Go Mode" Workout

Itagaki Manabu is fast.  Really fast.  When he really pushes himself in the ring, it's like everything else just slows down around him.  He perceives his opponent moving in what is essentially slow motion. This workout is about speed, reaction, and reflexes. The workout might be a little less volume than Itagaki's KBG Workout, but it's intensity is cranked to the max. You should be pushing hard on every sprint and every hard round.

GO, GO, GO!

Itagaki's "Go-Go Mode" Workout

Morning

1. Sprint 100 Meters
2. Jog 100 Meters
3. Back Peddle Sprint 50 Meters
4. Back Peddle Jog 50 Meters

--10 Rounds, then

1. Run 2 Miles, as fast as possible
2. Shadowbox 30 Seconds

Afternoon (4-6 hours later): Rest 1 Minute after each Exercise

1. 3 Minutes Footwork Practice (Warm-up)
2. 3 Minutes Speedbag Practice (Warm-up)
3. 3 Minutes Double-End Bag Practice (Warm-up)
4. 3 Minutes Jump Rope (Warm-up)
5. 30 Seconds Moderate/30 Seconds Hard x 6 Rounds Foot Work Practice
6. 4 x 3 Minutes Moving Speedbag Practice
7. 4 x 3 Minutes Double-End Bag Practice
8. 30 Seconds Moderate/30 Seconds Hard x 6 Rounds Heavy Bag Work OR Shadowboxing
9. 4 x 3 Minutes Dodging Punches
10. 4 x 3 Minutes Heavy Bag Work, Mitt Work, OR Sparring 
11. Recover 5 Minutes
12. 20 Seconds On/10 Seconds Off x 8 Rounds of One of the Following: Shadowboxing, Jump Rope, OR Heavy Bag Work
13. Recover 5 Minutes
14. GO-GO MODE: 3 Minutes All-Out Shadowboxing OR Heavy Bag (Keep moving!!)

Notes:

• You should be able to move fast in any direction. The first portion of the workout is designed to build your dashing and retreating speed. You'll push yourself hard and then recover for the same distance.  When you finish the sprint intervals, run 2 miles as fast as you can and then bust out 30 seconds of super hard shadowboxing. You'll be spent, but you won't have to do anything for 4-6 hours. 
• The first four rounds of the second workout are just for warming up. Go at a relatively easy pace for all four rounds so you're ready for the full-force work later in the session. 
• For the footwork practice, think about every possible way that you can move during a fight. Forward, back, side to side, circling, shuffling, bouncing, half steps forward in multiple directions, changing footwork and direction mid-movement. Don't even think about stopping. The ability to move as quickly as you can in any possible way while on your feet is your only goal during this time.
• Moving Speedbag Practice is merely moving around the speedbag while you hit it. It will definitely challenge your reaction time and your timing. You'll need to decide if you will change your punch to adapt to the direction of the bag that's already in play or if you will attempt to hit the bag from another angle in order to change its direction. This will be very hard at first. You will fail quite a bit. However, this will do amazing things for your reaction time, your timing, and your hand-eye coordination.
• Double-end bag practice is essential. You need to be able to hit, dodge, and hit again repeatedly. Start slowly as to not hurt yourself, but eventually you should be able to hit the double-end bag quickly and respond in kind, perhaps even while moving around it. 
• The High-Intensity Intervals found in the 30 Seconds Moderate/30 Seconds Hard Rounds are designed to push your conditioning and get you used to moving at a high rate of speed.  Don't spend too much time thinking. Just move. You may have to start with simple 1-2s in order to keep from tripping over yourself, but, eventually, combinations will flow from this controlled chaos and you will feel more comfortable at this break-neck speed.
• When you are dodging punches, you should start slowly and begin with simple attacks. Avoid going too fast or using a lot of combinations until you are very accustomed to this training. Wear gear and gloves, of course. Use head movement, swaying, footwork and parrying to avoid being hit. This is not the time to block. We're trying not to get hit at all. If you get hit, that's fine. Reset and start over.
• The four rounds of shadowboxing, bag work, or sparring can be at whatever pace you need. If you need to work on technique, go for it. If you need some hard sparring or power work on the bag, now's the time. 
• Use the recovery time. Slow your breathing down. Walk around. Drink water (which you should have been doing throughout the whole workout). Stretch a little if you need to. We're going to go all-out and your body needs to recover to be able to put the most amount of effort into these full power bursts. 
• This first burst is in Tabata Format and is only 4 minutes long. However, it's a LONG 4 minutes, because the 20 seconds of work are at as near 100% as you can get yourself. 
• USE THE RECOVERY TIME!
• This last round is GO time. You put every last ounce of speed and power into 3 minutes. You are the God of Time, living in a realm of speed no mere mortal can hope to keep up with. Feel free to collapse at the end, because for 3 minutes, there should not be a single moment where you stop moving and hitting.

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

Itagaki's KBG Training

Itagaki's Kamogawa Boxing Training is similar to his pre-gym training, but a little more difficult. The volume is up and there's a little more intensity, so it is good to use as a hard day, if you're new to the workout or use Itagaki's earlier training as an easy day once you're used to this workout.

Even geniuses need to work hard.

Itagaki's KBG Training

Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 seconds at the 1, 2, and 3 mile marks.)

Afternoon (4-6 Hours Later)

• 20 Push-ups
• 20 Sit-ups
• 20 Squats

--5 Rounds, then

• 3 x 3 Minute Footwork
• 3 x 3 Minute Shadowboxing
• 3 x 3 Minute Heavy Bag Work OR Mitt Work OR Sparring
• 3 x 3 Minute Jump Rope
• 3 x 3 Minutes Speed Bag Work

OR

• 4 x 100 Meter Sprint (15 seconds rest between sets)
• 30 Seconds on/30 Seconds off x 5 Rounds Speed Punching
• 3 x 200 Meter Sprint (20 seconds rest between sets)
• 20 Seconds on/20 Seconds off x 4 Rounds Speed Punching
• 2 x 400 Meter Sprint (30 seconds rest between sets)
• 15 Seconds on/15 Seconds off x 3 Rounds Speed Punching
• 800 Meter Run (1 Minute rest between sets)
• (CONTINUE ONLY IF 800 METER <  3 MINUTES)
• 10 Seconds on/10 Seconds off x 2 Rounds Speed Punching
• 1600 Meter Run 
• Speed Punching to Failure

Notes:

• You have the option of skill work and conditioning or speed work and conditioning.
• This workout is very similar to the Itagaki's last workout, so use that as a guide.
• For speed punching, your goal is to throw as many punches as possible in the listed time. 
• Speed punching to failure means that you punch at high speed until you can't handle it anymore. 
• If you are unable to complete the 800 Meter Run in less than 3 minutes, finish the workout and do not continue to the next exercise. 

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

"Fishing Boat Makunouchi" Workout

Ippo was in shape before he began his boxing journey. His strength and stamina were cultivated in his daily work at his family's fishing business. Makunouchi's leg strength and balance were built by loading and carrying heavy coolers of ice for his fishing customers and by standing on a moving boat. This workout is designed to mimic the type of training that Ippo endured during this time.

Do you even lift, Itagaki?

"Fishing Boat Makunouchi" Workout

Early Morning, before any Roadwork

1. Farmer's Carry- 25 Meters x 10 Sets
2. Pull-ups- MAX Reps
3. DB Bent Over Row- 10 Reps (same weights as Farmer's Carry)
4. Back Squat OR Front Squat- 10 Reps (use choice for remainder of workout)
5. Barbell Weighted Carry- 100 Meters
6. Barbell Weighted Walking Lunges- 10 Reps each side
7. Dumbbell Deadlift- 10 Reps (same weights as Farmer's Carry)

Notes:

• This workout is to mimic loading and carrying the coolers for the Makunouchi Fishing Boat.
• The farmer's carries should start off at a relatively light weight and you should gradually add weight over the course of many workouts. For this workout, you'll want to add weight only when you are able to do all 10 sets of Farmer's Carry with the same weight with about 1 minute rest in between sets. 
• For the squats, you can unrack the weight from the squat rack or you can clean it into position (with as push press to get it to your back for the back squats.) The weight will be less than your 10 Rep Max, so that you are able to control the weight throughout the remainder of the workout. Make sure your form is good and get as deep in the squat as possible. 
• For the weighted carry, make sure that you keep your core tight and your steps sure so you don't slip or trip on anything. Try to do this in an area that is uncluttered and uncrowded. 
• With the same weight as the squats and the carries, you'll perform 10 walking lunges on each leg before putting the weight down or re-racking it. 
• The same weights will be used for the DB Deadlifts as for the Farmer's Carry. The weights will be in front of you or right beside your legs. Break your hips back and squat down to the weights. Drive your hips forward and heels through the floor to lift the weights.  Repeat for 10 reps to end the workout. 
• It is best to start light, especially if you are doing this workout in conjunction with other Ippo workouts or as part of the Hajime no Ippo Training Program.

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

Master Post for Hajime no Ippo Training Program

1. The Hajime no Ippo Training Program- Part 1
2. The Hajime no Ippo Training Program- Part 2
3. The Hajime no Ippo Training Program- Part 3
4. The Hajime no Ippo Training Program- Part 4
5. The Hajime no Ippo Training Program- Part 5

Parts will be added as they are finished/I have time to add them.

Make sure you have a mouthguard when you're training!

Hajime no Ippo Workout Master Post

Makunouchi Ippo

1. Master Post for the Hajime no Ippo Training Program
2. Fishing Boat Makunouchi Workout
3. Ippo's Basic Training
4. Ippo Prepares for Miyata
5. Ippo's First Three Fights
6. Ippo on the Beach
7. The East Rookie Champ Workout
8. The All-Japan Rookie Champ Workout
9. Class A Tournament- First Round Workout
10. Class A Tournament- The Finals
11. Facing the Champ Workout
12. Ippo's Recovery Time
13. Ippo's Comeback Workout
14. Ippo's Mountain Training Camp
15. Ippo vs. Sendou (Redux)
16. Ippo's First Two Title Defenses
17. Building Up the Dempsey Roll
18. Evolving the Dempsey Roll
19. Back to Basics
20. Tenacity for Ten Rounds

Takamura Mamoru

1. Takamura's Beginning Boxing Routine
2. Takamura's Pre-Fight Blitz

Misc. Characters

1. Sendou's Basic Training
2. Date Eiji's Training
3. Miyata's Basic Training
4. Itagaki's Training
5. Itagaki's KBG Training
6. Itagaki's "Go-Go Mode" Workout
7. Aokimura's Basic Training

You need a good pair of gloves to train!

Daisuke Naito, Dempsey Roll (Hajime no Ippo)

This is awesome. This guy was actually the WBC Flyweight and OPBF Flyweight Champ.

Sendou's Basic Training

A few of you requested that I do a workout based on Takeshi Sendou. It was stated that when Ippo and Sendou met the first time that Ippo had a very strong lower body and amazing balance to be able to deliver very powerful punches, Sendou was able to hit just as hard as Ippo using an even stronger upper body.  Sendou is a fighter who relies fully on his offensive capabilities to the point of outright neglect of his defense. He makes up for this with ridiculous reflexes and instinct, built from fighting in the streets for the majority of his life. This particular workout will focus on Sendou pre-Ippo.


Sendou's Basic Training


Morning

1. MAX Push-ups
2. MAX Sit-ups
3. Overhead Press- 8 Reps
4. Biceps Curls- 8 Reps

3 Rounds, then

• Run 3 Miles

4-6 Hours Later

1. 3 Minutes Shadowboxing
2. 3 Minutes Mitt Work
3. 3 Minutes Heavy Bag
4. Practice the Smash- 15 Reps Each Side

2 Rounds, then

• Sparring- 3 x 3 Minute Rounds

Notes:

• This workout focuses a little more on strength-building than some of the other basic Ippo workouts, but that's just more Sendou's style. 
• You can use a barbell, dumbbells, or kettlebells for your presses and curls, but whatever you do, you should not be able to complete more than 8 reps with whatever weight you pick. 
• During your mitt work and bag work, it's not really necessary to practice holding your hands up, because Sendou's full-power style is just concerned with putting more and more strength into every punch, so try to focus on that. 

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

Sendou just hits things... Really freakin' hard.

Date Eiji's Training

One of our readers suggested I tackle Date Eiji's training, so we're gonna go for that. Date had a meteoric rise to the top of the Japanese boxing arena and then he took the world by storm to challenge the Champion of the World: Ricardo Martinez.  Unfortunately, this ends the young challenger's bid for world dominance in a face-shattering beatdown. Several years later, at his wife's behest, he begins again; his eyes at the top of the world.

Date Eiji's Training

Morning

1. Run 5 Miles, with a paper mask
2. 50 Push-ups
3. 50 Sit-ups

Afternoon

1. 3 Minutes Easy Shadowboxing (Loosen Up)
2. 50 Waist Twists
3. 5 Minutes Speed Bagwork
4. 10 Minutes Double-End Bagwork
5. 3 x 1 Minute Rope Drill
6. 3 x 3 Minutes Jump Rope
7. 3 x 3 Minutes Mitt Work
8. 3 x 3 Minutes Heavy Bagwork
9. 3 x 3 Minutes Shadowboxing 
10. 3 x 3 Minutes Sparring
11. 10 Corkscrew Straights to Double-End Bag (BE PREPARED TO DODGE!)
12. 10 Corkscrew Straights to Focus Mitt
13. 10 Corkscrew Straights to Heavy Bag
14. 50 Wrist Curls w/10#
15. 50 Reverse Wrist Curls w/10#
16. 50 Speed Wrist Twists Each Side
17. 50 Speed Neck Twists

Notes:

• The paper mask is to help improve your endurance. It's actually arguable whether or not it actually helps, but the idea is that, because it makes it harder to breathe, you get used to running with less oxygen. The run is going to be at a steady pace, no sprints. 
• In your shadowboxing, you'll want to focus on being loose and twisting your limbs to practice the corkscrew. 
• The waist-twisting will help with upper body flexibility.
• The speed bag and the double-end bag will help with the timing and accuracy necessary to land the Heart Break Shot. 
• I pictured Date as a very textbook boxer, apart from the obvious difference with the corkscrew blow. 
• When you hit the double-end bag with the corkscrew blog, GET THE HELL OUT OF THE WAY! Otherwise, it's likely to come back and knock the living crap out of you. 
• Be careful not the hit the person holding the mitts, because the corkscrew can tend to get away from you if you aren't used to throwing it. 
• The heavy bag will require you to pull back on your power with the corkscrew to keep from hurting yourself at first. Trust me, once you learn how to throw the punch, you'll realize why I'm advocating that. 
• You'll need exceptional wrist strength for the corkscrew blow, so the wrist curls and the wrists twists are very important. The wrist twist is just twisting your fist in its full range of motion at high speed back and forth. 
• The neck twisting should be done quickly, but be careful at first until you get used to it. The double end bag combined with the neck twists should help with learning Date Eiji's neck spin technique, used to neutralize incoming punches. 
• If you are unable to complete the workout, feel free to scale it back and build it up as you need. 

I hope you guys enjoyed this workout. I realize some of the boxing workouts can get repetitive, so I try to make each workout fit each character's style and technique.

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

Miyata's Basic Training

Before Miyata was the God of Lightning, he was the resident genius of counter-punching at Kamogawa Gym. Trained by his father from a young age in the art of technical boxing, Miyata is the ideological opposite to Makunouchi Ippo's hardcore in-fighting style. This workout is based on the beginning levels of Miyata's training. It's super technical and focuses on the basics of boxing. 

Miyata's Basic Training

Morning

Run 3 Miles

Afternoon

1. 10 Minutes Speed Bag
2. 30 Push-ups
3. 30 Sit-ups
4. 3 Minutes Rest
5. 10 Minutes Double-End Bag
6. 30 Push-ups 
7. 30 Sit-ups
8. 3 Minutes Rest
9. 10 Minutes Heavy Bag
10. 30 Push-ups
11. 30 Sit-ups
12. 3 Minutes Rest
13. 10 Minutes Footwork Practice
14. 3 x 3 Minutes Jump Rope
15. 3 x 3 Minutes Shadowboxing
16. 3 x 3 Minutes Mitt Work

Notes:

• As you'll see, the main focus here is basic fitness combined with a great deal of skill work. This training is supposed to be Miyata's training up until he leaves Kamogawa Gym. 
• The speed bag work builds timing and hand-eye coordination, which is useful for the Counter.
• The double-end bag will have a similar purpose as the speed bag, except for the fact that it will also include some head movement and slipping, which is especially useful for the Counter. 
• On the heavy bag, focus on well-placed punches for the set-up for the Counter. 
• For footwork practice, work on advancing, retreating, circling, and shifting or bouncing. 
• You're not going to get super strong with this workout, but you're going to build a base level of fitness and sharpen your skills so that hitting someone with accuracy at the right time will be much easier. 

This workout is the last one for the beginning Kamogawa workouts. I'll post the later workouts for each of these characters at a later time. Hope you enjoyed this one. Until next time, good luck and train hard!

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)


----------------------------------------------------------


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.

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)


----------------------------------------------------

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.

Itagaki's Training (Hajime no Ippo)

Because it was so heavily requested by a certain reader (you know who you are *squinty eyes*), I'm going to skip Miyata for a bit and do Itagaki's training. This is just the first one, but I'll probably do another for him later on, just as I'll probably do another for Aoki and Kimura later.

Itagaki is a young Featherweight who joins the Kamogawa squad after Ippo is already the Japanese Champion. He's fast, he's technical, and he's a little quirky (mostly because of his family). However, he's a brilliant boxer and quickly begins to advance his skills once joining the Kamogawa gym. If you haven't read Hajime no Ippo, stop reading this and Google somewhere to read it right now... I'll see you back here in a few weeks when you've caught up on the series... no, seriously, why are you still reading this? (Just kidding)

Anyway, I hope you enjoy this workout!

Itagaki's Training


Morning

• 3 Mile Run, Sprint at the End

4-6 Hours Later

• 25 Push-ups
• 50 Sit-ups
• 3 x 3 Minutes Bagwork or Mittwork
• 3 x 3 Minutes Jump Rope
• 3 x 3 Minutes Footwork Practice
• 3 x 3 Minutes Shadowboxing

OR

• 5 x 40 Yard Sprints (30 Seconds Rest Between Sets)
• Rest 1 Minute
• 4 x 100 Meter Sprints (30 Seconds Rest Between Sets)
• Rest 1 Minute
• 3 x 200 Meter Sprints (1 Minute Rest Between Sets)
• Rest 1 Minute
• 2 x 400 Meter Sprints (1 Minute Rest Between Sets)
• Rest 2 Minutes
• 800 Meter Sprint
• Rest 2 Minutes
• 5 Sets of 30 Seconds Speed Punching (30 Seconds Rest Between Sets)

Notes:

• I intended this workout to mimic the kind of training I thought that Itagaki would have done in high school, before reaching the Kamogawa Gym. 
• I'm not having you do both of these things on the same day, because I really want you to focus on speed one day and the other boxing skills on another, since Itagaki is such a speed demon. The good part of this workout is that you can always push the intensity of the rounds, the 3-miler in the morning, and the sprints to another level. 
• Itagaki's not really a powerhouse, so there's not much in the way of physical strength here, but there will be a bit more of this in the next incarnation. 
• Remember to stretch after this workout and remember to warm up beforehand. I wouldn't want for you to pull something with all this high-speed movement.
• It would be best to do this workout on a track somewhere, but if you don't have a track, you can always measure out these distances yourself. Also, remember to push yourself and have someone time you, if possible. We're going for speed, speed, and more speed!

Hope you guys enjoyed this one. Like I said, I'm going to put a more advanced workout for all of the Kamogawa guys (apart from Ippo) so you can mimic your favorites. 

Until next time, good luck and train hard!

Aokimura's Basic Training

We got requests for additional Ippo workouts of the other characters, so here you guys go! Here's the beginnings of Aokimura's (Aoki and Kimura) boxing training. Enjoy!

Aokimura's Basic Training


LEVEL ONE
-Run 5 Miles (Goal: 40 Minutes)


LEVEL TWO
-Run 5 Miles (Goal: 38 Minutes)
-25 Push-ups
-25 Reps Chest Fly Machine w/50# or Dumbbell Chest Flys w/25#
-50 Sit-ups
-15 Reps Headstand Neck (each side)
-3 Minutes Jump Rope
-3 Minutes Shadowboxing
-3 Minutes Mitt Work or Heavy Bagwork


LEVEL THREE
-Run 5 Miles (Goal: 36 Minutes)
-35 Push-ups
-35 Reps Chest Fly Machine w/50# or DB Chest Flys w/25#
-75 Sit-ups
-2 x 3 Minute Rounds Jump Rope
-2 x 3 Minute Rounds Shadowboxing
-2 x 3 Minute Rounds Mitt Work or Heavy Bagwork


LEVEL FOUR
-Run 5 Miles (Goal: 35 Minutes)
-50 Push-ups
-50 Reps Chest Fly Machine w/50# or DB Chest Flys w/25#
-100 Sit-ups
-3 x 3 Minute Rounds Jump Rope
-3 x 3 Minute Rounds Shadowboxing
-3 x 3 Minute Rounds Mitt Work or Heavy Bagwork


Notes:

• I picked 5 miles for the run, because Aoki and Kimura were given a time for the run of 40 minutes (which the failed miserably), while Takamura was able to run it in 35 Minutes, already. 
• Do not advance to the next level until you reach the goal of the run and are able to complete all the exercises with the listed reps and/or weights and able to complete all the rounds without failing. 
• Very basic, obviously very similar to a lot of Ippo stuff, but it is a little different... also, in general, it's a little more of an even pace, unlike the high intensity of a lot of Ippo's workouts.

That's all for today! Hope you guys like this one. Gonna do the rest of the Ippo guys one at a time... and, yes, I will get to Itagaki! :P

Until next time, good luck and train hard!

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!

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!!

The Hajime no Ippo Training Program (Part 1)

The Goal: 
-To follow Ippo's training program as closely as possible, even down to the amount of time spent in each phase of training.  (Support us on Patreon to help in our efforts to bring you Anime Training!)

Preparatory Phase: Basic Conditioning and the "Fishing Boat Makunouchi" Workout (Three Months)
-Do this workout 3 times a week for a month. After that, do this workout 4 times a week for another month. Finally, do this workout 5 times a week for another month. This and doing the other workouts in the prep phase 2 or 3 times a week will get you ready for the first phase.
-Be fit enough to start this program. That doesn't mean you have to be an athlete or at your goal weight or that you can lift a whole bunch of weight, but you should at least be in some semblance of shape. If you've been reading and doing our workouts for any length of time, you should generally be in good enough shape to undertake this program. If you are out of shape, please look to the workouts to get yourself prepared: The Real Anime Training Warm-up, Starting the Journey, Goku's Gravity Room Workout, and Ippo's Recovery Time. They start off low enough and will allow you to build a base level of fitness before you jump into the program ahead. Be able to walk at least 5 miles in Starting the Journey, complete the first Level of Goku's Gravity Room Workout (which means "honest" push-ups and all), and finish Ippo's Recovery Time with relative ease.

For those of you continuing your training with us, you're probably not in the aforementioned category, but I at least wanted to address our new readers or, perhaps, those of us coming off injuries or periods of inactivity. Let's begin.

CONTINUE USING THE "FISHING BOAT MAKUNOUCHI" WORKOUT 5 TIMES A WEEK THROUGHOUT THE ENTIRETY OF THIS PROGRAM!!!

Phase 1: Ippo's Basic Training (One Month)
-Do this workout 3 times a week for one month.
-Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday are the best options for training, because it gives you two days of rest at the end of the week for extra recovery.

Phase 2: Ippo Prepares for Miyata (Three Months)
-For one month, do this workout 3 times a week. (Example: MWF, TThSa)
-For the second and third month, run 3 miles at an easy pace on two of your other days off. (Example: Main Workout MWF with easy run on TTh or Main Workout TThSa with easy run on WF). These additional days of running will help active recovery and also prepare your body for later training.
-I realize that Ippo only trained for Miyata for three months, but he also trained for two month after Miyata left, before the next section.
-Twice a week, do a set of MAX Push-ups and MAX Sit-ups

Transition: Rest One Week

Phase 3:  Ippo Prepares for Miyata  (Two Months)
-Ippo continued training under this previous training menu for two more months before any significant change in his training occurred.

Transition (a): Takamura's Pre-Fight Blitz (One Week)
-Do this workout every day for a whole week. I realize it might seem a little much considering there are no reset periods, but hold on strong, because there is a full week of rest coming after this. This will be a good test of how much you've put into your training thus far. The individual workout itself is not far beyond what you've done up to this point, so the main difference will be the continuous week of training.
Transition (b): Rest One Week

Phase 4: Ippo's First Three Fights (6 months)
-This workout is 3 times a week.
-On two of your off days, run 3 miles at an easy pace and shadowbox lightly for 3 minutes to loosen up.
-By the middle or end of this time period, you should start feeling very comfortable with the level of training at which you are operating. This is going to be the base for the insanity that's going to come later on down the road.
--Twice a week, do a set of MAX Push-ups and MAX Sit-ups

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Hope you guys enjoy this routine. It's unique in the fact that we've been able to watch Ippo grow the entire time and now you can follow along with not only how he trained, but how long.
That's all for today. Until next time, good luck and train hard!

If you've come this far, you probably need some boxing shoes, too.

Update

Just updated Takamura's Pre-Fight Blitz. Just realized I missed his speed bag training in the mix of everything.

I'll try not to overlook things like that in the future!!

Also, added sprints to Ippo's First Three Fights!

Takamura's Beginning Boxing Routine

This is a request from a reader who wanted to see more training from secondary characters in Hajime no Ippo. So, I figured, let's start with Takamura Mamoru, arguably the strongest fighter in the series. The training we see here is from Takamura's pre-debut time. It is very simple, but is designed to do some very necessary things: give Takamura the speed to chase his opponent, the lead punch to set the pace and make way for his dynamite right punch. And if this seems a bit much, you do need to remember that this is Takamura we're talking about here, so feel free to tone it down a bit.

Here we go!

Takamura's Beginning Boxing Routine


Morning
Run 4.5 Miles

4-6 Hours Later

1. 1000 Jabs to Heavy Bag
2. "Scooter Pull"- 5 x 50 Yards
3. Run 4.5 Miles

Notes:

• The running might seem a bit excessive, but I put it at 4.5 miles, because it was listed that Takamura ran the course in less than 30 minutes and the gym crew seemed impressed with this, but not overly shocked, which lets me know it's probably more than 3 miles and less than 5, so I just went with this. Also, Coach Kamogawa had Takamura run the course in the morning and evening. 
• You can do the jabs all at once, in sets of 100, in rounds of 3 minutes, or however you want to do them. Just do 1000 and don't use your other hand. 
• For the "Scooter Pull," I imagine if might be difficult to find someone who will let you pull them up a hill while they sit on a scooter, but I'll give you some options. You can go authentic and have somebody (or two) sit on a scooter while your drag them up a steep hill or you can use one of these options: a grocery cart with someone in it (plus 45lbs to mimic the scooter's weight), a weight sled, a few smaller tires or one big tire. The point of it is, you want to have a difficult time pulling the weight up the hill. You don't want to be able to run it at all. 
• Like I said before, you are more than welcome to rein this back a little if needed. Perhaps cut the mileage and reps in half or do whatever you need to do to make it through. 
• This workout allowed Takamura to chase his opponent down and use his jab to set up his ultra-powerful right straight. Very simple workout, but it was simple for a reason. 

That's all for today. It's exceedingly good to be back writing again. I've missed it thoroughly. Until next time, good luck and train hard guys!

Tenacity for Ten Rounds (Hajime no Ippo)

In his next bout, Ippo goes up against a veteran, with around 30 fights under his belt. According to Coach Kamogawa, this is to be Ippo's last fight before he battles Miyata. Ippo was originally not focusing on the this match, until Date brought to Ippo's attention that this particular fighter Take Keiichi, has a wealth of experience and a history of being able to wear fighters down, because he is notoriously difficult to knock out. After that conversation, Ippo kicks it into high gear for the next month to build the stamina to punch continuously for 10 rounds straight.

Tenacity for Ten Rounds




Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox for 15 seconds at the end of each sprint)
• Weaving Practice- 5 x 1 Minute Rounds
• Shadowboxing- 3 x 3 Minute Rounds

4-6 Hours Later

-OPTION 1

• 20 Push-ups
• 20 Sit-ups
• 20 Squats

--10 Rounds OR

-OPTION 2

• MAX One Arm Push-ups (Each Side)
• MAX Decline Sit-ups
• MAX Jumping Hindu Squats 

--5 Rounds, then

• 10 x 800 Meter Sprints (Goal: < 3 Minutes/sprint)
• 5 x 100 Meter Hill Pushing
• 2 Mile Run with Tire(s)
• 3 x 3 Minute Rounds Mitt Work 
• 3 x 3 Minute Rounds Heavy Bagwork
• 3 x 3 Minute Rounds Shadowboxing
• 10 x 3 Minute Rounds Mitt Work
• 10 x 3 Minute Rounds Heavy Bagwork 
• Neck Bridging- 3 Minutes
• Horizontal Sledgehammering- 100 Strikes Left, 100 Strikes Right
• Vertical Sledgehammering- 100 Strikes Left, 100 Strikes Right, 100 Strikes Together

Notes:

• This is very similar to the last workout, except for those two little 10 Rounders thrown in there. You can use your normal pace for the 3 Rounders, but on the 10 Rounders, I want you to focus on going non-stop. Don't think, just punch. 
• Once again, like last time, this stuff is getting ridiculous. So, on that note, I am currently developing a plan for you guys to build up to this level. Ippo is one of those series that you can't really pick a workout and just do it-- you need to have the foundations built from the earlier training in order to complete or succeed in the later training.

I have been really, really busy recently, so I apologize for the delay. However, like I said, I have been working on a pretty cool project that I think you guys will enjoy. I am currently modifying my own training for the project as well. I really hope you guys enjoy it, when it's done. 

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

Back to Basics (Hajime no Ippo)

For Ippo's next fight against Karasawa he decides to put a hold on the Dempsey Roll and "start over" by building the basics and pushing his training even further (as always). Ippo's goal is to build a body strong enough to handle an evolved Dempsey Roll and so he just focuses on the basics. And, for the record, I include some things even though they are not always shown, just because they are likely to be included in basic training.

Back to Basics


Morning

• 3 Mile Run, 7 Sprints Throughout (Shadowbox 15 Seconds and the End of Each Sprint)
• Weaving Practice- 5 x 1 Minute Rounds
• Shadowboxing- 3 x 3 Minute Rounds

4-6 Hours Later

-OPTION 1

• 20 Push-ups
• 20 Sit-ups
• 20 Squats

--10 Rounds OR

-OPTION 2

• MAX One Arm Push-ups (Each Side)
• MAX Decline Sit-ups
• MAX Jumping Hindu Squats

--5 Rounds, then

• 10 x 800 Meter Sprints (Goal: < 3 Minutes/Sprint)
• 5 x 100 Meter Hill Pushing
• 2 Mile Run w/Tire(s)
• 3 x 3 Minute Rounds Heavy Bagwork
• 3 x 3 Minute Rounds Mittwork
• 3 x 3 Minute Rounds Shadowboxing
• 3 x 3 Minute Rounds Mittwork
• Neck Bridging- 3 Minutes
• Horizontal Sledgehammering- 100 Strikes Left, 100 Strikes Right
• Vertical Sledgehammering- 100 Strikes Left, 100 Strikes Right, 100 Strikes Together

Notes:

• If you weren't aware that this stuff is getting really, really hard-- this should remind you. Lots of reps, lots of rounds, lots of running and sprints. Of course, if you've been training with Ippo up to this point, you might be ready for it. Then again...
• Hill Pushing can be done with a wheelbarrow, a person (or two) in a shopping cart, or even a small vehicle. Obviously the steeper the hill the harder it will be, so please be careful.
• Start with 1 tire on the 2 mile run and then add as you need to.
• For Horizontal Sledgehammering, you wanna make sure that you have a good base and enough room to turn into the strike. Make sure you hit squarely so it doesn't bounce off and hurt you. I would recommend just hitting a standing tree rather than burying logs in a hillside... because you'll probably get in trouble, too.

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