Ippo Makunouchi's FULL Boxing Training Breakdown! (Hajime No Ippo Workout Plan)
Summary
TLDRThis video breaks down the intense training regimen of Ippo, a boxing champion. It covers two key phases: boxing and strength training. The boxing phase includes warm-ups, endurance, skill development, sparring, and cooldowns, while the strength phase focuses on full-body workouts with compound lifts to boost in-ring performance. Endurance and conditioning are emphasized as critical for success, with tips for modifying exercises based on skill level. The program aims to build resilience without slowing down the body, with a balance of strength and agility exercises. The video also teases future training breakdowns for other characters.
Takeaways
- 🥊 Ippo's motivation for boxing came after being saved from bullying and his introduction to the Kamagawa Boxing Gym by Takamura.
- 🏋️♂️ Ippo demonstrated natural talent by delivering a powerful right cross on his first try, which inspired him to become a professional boxer.
- 🗓️ The training program is divided into two phases: boxing training and strength & conditioning, each essential for in-ring performance.
- 🔥 Phase 1 of boxing training includes 5 days of work per week, focusing on warm-up, endurance, skill development, sparring, and cool-down.
- 🏃♂️ The endurance training is a critical component, aiming for 6 rounds of 3 minutes with 30-second rest intervals, focusing on stamina and conditioning.
- 🥋 Skill development in Phase 1 includes mastering basic techniques, mitt drills, bag work, and slipping/rolling movements for overall boxing skills.
- 🧘♀️ The cool-down phase helps to relax the body and reduce the heart rate post-training, a vital part of recovery.
- 💪 Strength and conditioning in Phase 2 is done 2-3 times per week, focusing on full-body workouts, compound lifts, and resistance training.
- 🏋️♀️ Strength training isn’t about building bulk but about protecting the body from impact, conditioning joints, and improving in-ring performance.
- 🔄 Accessory training focuses on enhancing balance, rotational strength, and power, often done in a circuit format for better in-ring performance.
Q & A
Who is the main character discussed in the video?
-The main character discussed in the video is Ippo Makunouchi, a boxer who was previously a victim of bullying and later became a professional boxer.
How did Ippo get involved in boxing?
-Ippo was saved from bullies by Takamura, who introduced him to the Kamogawa Boxing Gym. After showing potential by executing a strong right cross, Ippo was inspired to pursue boxing.
What are the two main phases of Ippo's training program mentioned in the video?
-The two main phases are boxing training and strength and conditioning.
What does the boxing training phase consist of?
-The boxing training phase consists of four levels: Level 1 - warm-up (shadow boxing, skipping rope, and road work), Level 2 - endurance training (circuits, agility drills, sprints), Level 3 - skill development (strikes, drills, bag work), and Level 4 - cooldown.
How often is sparring recommended in the boxing program?
-Sparring is recommended two to three times per week, with a reminder to respect partners and avoid heavy damage.
What is the focus of the endurance training in Ippo's program?
-The endurance training focuses on stamina development. Circuits, agility drills, or sprints are recommended to build the conditioning needed for boxing.
What skills are emphasized in the skill development phase of the program?
-The skill development phase emphasizes boxing techniques like proper striking form, in-fight movements (e.g., slipping, switching angles), and endurance through drills or bag work.
What are the primary movements involved in strength and conditioning training for boxing?
-The strength and conditioning training involves compound lifts, push-pull movements, core exercises, and accessories to enhance power, balance, and rotational strength.
How does the program suggest incorporating strength training without negatively affecting boxing performance?
-The program advises focusing on functional strength rather than bodybuilding. This includes compound movements that improve joint protection, enhance performance, and do not slow down the body.
What is the role of accessory training in Ippo’s program?
-Accessory training aims to improve in-ring performance by focusing on areas such as rotational strength, maximum power, and balance. It is typically done in circuits for four to six rounds.
Outlines
🥊 Ippo's Journey to Boxing and Training Program Overview
Ippo Makanoichi, originally a victim of bullying, finds his path to boxing after being saved by Takamura. Taken to the Kamagawa Boxing Gym, he gets a chance to punch a heavy bag, where his natural talent is revealed. Inspired, Ippo decides to pursue boxing professionally. This video focuses on a two-phase training program: boxing and strength conditioning. The speaker discusses how Ippo's dedication in and out of the ring translates into this program. The boxing phase, which occurs five times a week, includes warm-up, endurance training, skill development, and cooldown. Sparring is to be done carefully to avoid injury.
🏋️ Boxing Phase: Warm-up and Endurance Training
The boxing portion of the training program starts with a warm-up to prepare the body. Shadowboxing, skipping rope, and running for at least two miles are suggested. Endurance training follows, focusing on building stamina through circuits, agility drills, or sprints. The speaker emphasizes the importance of endurance in boxing, reflecting on personal experience. Six rounds of three minutes each, with 30 seconds of rest in between, are recommended for maximum effort. Modifications to the program can be made depending on individual preferences, as long as it aligns with personal goals.
🥋 Boxing Skills Development and Cooldown
Skill development is the third level of the boxing phase, focusing on fundamental techniques for beginners and more advanced drills for experienced boxers. This involves training with mitts, practicing slipping, switching angles, and using combinations. Endurance and power-focused bag work, as well as tennis ball drills for slipping and rolling, can also be incorporated. The cooldown phase helps bring the heart rate back to normal and relax the body. The speaker offers tips on modifying the program for individual needs and adds a call to action for viewers to comment on future content ideas.
💪 Strength and Conditioning: Evolving Ippo's Strength
Ippo's physical strength came from working on his family’s fishing boat, but as he focused more on boxing, he needed to incorporate strength and conditioning into his training. Contrary to misconceptions, resistance training for boxers isn’t about building bulky muscles but about protecting the body and improving joint strength. This phase will occur two to three times a week and focuses on full-body compound lifts and movements that correlate to in-ring performance. The speaker emphasizes the importance of a balanced strength training routine without over-focusing on specific muscle groups.
🏋️♂️ Structuring Strength Training and Accessories
Strength training is divided into four levels: warm-up, lifting, accessory exercises, and cooldown. Warm-ups involve direct movements that target muscles used in compound lifts, including rotational exercises. Each workout session balances upper and lower body push-pull movements with core work. Accessories like rotational strength and balance drills enhance in-ring performance. These can be performed in circuits to maximize efficiency. The speaker stresses that it’s not necessary to overcomplicate the workout schedule, as a simple but consistent full-body routine will suffice for boxing conditioning.
📋 Wrapping Up and Access to Full Program
The video ends by directing viewers to a link where they can access the full Ippo workout plan and other related programs. The speaker reminds viewers to like, subscribe, share, and turn on notifications to stay updated on future uploads. A teaser for an upcoming video on how Nightwing would train in real life is also included, encouraging engagement with the channel.
Mindmap
Keywords
💡Ippo Makunouchi
💡Boxing
💡Endurance Training
💡Skill Development
💡Sparring
💡Strength and Conditioning
💡Warm-up
💡Cooldown
💡Compound Lifts
💡Accessory Training
Highlights
IPO starts boxing after being saved from bullying by Takamura and discovering his strength through a powerful right cross.
Takamura recognizes IPO’s strength and introduces him to the Kamagawa Boxing Gym, inspiring IPO to pursue a career in professional boxing.
The training program is divided into two phases: boxing and strength & conditioning, both crucial for in-ring performance.
Boxing training consists of four levels: warm-up, endurance training, skill development, and cooldown.
Level one of boxing training involves warming up with shadow boxing, skipping rope, and running at least two miles.
Endurance training, described as key to separating good from great boxers, involves circuits, agility drills, or sprints for six 3-minute rounds.
Skill development focuses on perfecting basic strikes and movements through drills like mitt work, bag work, and slipping exercises.
Cooldown is essential to lower heart rate and relax the body after intense boxing training sessions.
Strength and conditioning training includes full-body exercises, focusing on compound lifts and movements to enhance in-ring performance.
A common misconception is that muscle building slows down boxers, but strength training actually conditions joints, ligaments, and muscles for impact resistance.
Strength training is done two to three times a week, balancing upper and lower body push-pull movements with core work.
Accessory training enhances in-ring performance by focusing on rotational strength, max power, and balance.
Each lifting session should be structured with a combination of upper and lower body exercises, targeting major muscle groups.
The workout plan is flexible, allowing modifications based on skill level and individual needs for progression.
IPO’s real-life strength stems from working in his family’s fishing business, paralleling his need for physical conditioning in boxing.
Transcripts
IPO makanoichi was seeking the answers
to strength and turn to boxing to
achieve his dream but moments before he
was a victim of bullying one day he was
saved by takamura and taken to the
kamagawa boxing gym before leaving he
was given an opportunity to punch the
heavy bag and after executing the
perfect right cross so powerful peeling
the skin off of his hands takamura
recognized his strength and IPO was
later inspired to become a professional
boxer and fulfilled his aspirations in
doing so in this video I'm going to
describe people's training and
programming into two phases both boxing
and strength and conditioning and in the
end of this video I'm going to provide a
training program that will help you
train like the boxing champion in Real
Life
in the ring ippo has grit and
determination but that won't be enough
if you aren't training outside of the
ring so for phase one we will be
discussing the boxing portion of this
training program this will be done five
days out the week and the training is as
follows level one the warm-up level two
endurance training level 3 skill
development and level four cooldown and
the sparring will be done two to three
times per week so remember Spar at your
own risk respect your partners and avoid
heavy damage so to start out level one
in this portion we will focus on warming
up the body to get ready for training
this includes Shadow Boxing or skipping
rope and doing road work aiming for at
least two miles
level 2 endurance training you could
perform this in any way you want whether
it be circuits agility drills or Sprints
but this level mainly focuses on your
stamina back when I was training for
amateurs I had a love-hate relationship
with endurance training but my boxing
coach once said that conditioning is
what separates a good boxer and a great
one this will be the more important
levels of the program I have circuits
listed for every workout but if you want
to do another form of endurance training
feel free to modify it to your needs as
long as it works for you aim for six
three minute rounds with 30 seconds rest
and work your hardest level 3 will be
skill development this is where we train
our boxing skills and techniques if you
are new focus on the basics and combine
all the basic strikes with proper form
for all other levels this can be done in
the form of drills that include myths
which focus on in-fight movements like
slipping switching angles and the use of
combinations in a pattern or bag work
that is more endurance and power focused
you can also do stuff like tennis ball
drills working on your slipping and
rolling and more again you can modify
the program based on your skill level do
what works for you and add what will
make you see progression within the
program and finally level 4 the cool
down the purpose of this level is to
bring your heart rate back down to
normal levels and relax the body if
y'all are enjoying this video so far and
want to see a video breaking down baki's
training and if it will work in real
life then comment hanwa gains down below
and I'll make sure I have it up and now
on to the next phase strength and
conditioning as we all know epo's
strength came from working in his
family-owned fishing boat business but
the more he focused on boxing the more
he drifted apart from the boat business
in a real world's perspective
maintaining that muscular strength will
require strength and conditioning in
your programming now oftentimes strength
training has a bad rep for boxers as
many claim that building muscle will
slow the body down but the purpose of
resistance training isn't to look like a
bodybuilder but to build the body to be
a protective force from the impact of
training fighting and for the joints and
ligaments to condition the body
this will be done two to three times a
week in the form of full body training
focusing on compound lifts and movements
that correlate to in-ring Performance
with only added resistance and the four
levels are as follows level one direct
warm-ups level 2 lifting level 3
accessories and level four cooling down
so level one and four are just about the
same so I won't get too deep into it the
only difference is the direct warm-ups
this is where we will do movements that
Target the main muscles of compound
lifts we will perform direct warm-ups
also include rotational movements like
shoulder rotations knee circles Etc now
for our lifts we are structuring our
programming in the form of full body
workouts each lifting session will have
a balance of Upper and Lower Push Pull
movements with the inclusions of
workouts that Target our core muscles
there is no need to do any type of split
since we are only aiming to be
conditioned and built four to six
workouts with core work is more than
enough so try not to get too caught up
in which workouts you have to do when
you have two other days in the week to
lift now for accessory training we will
focus on movements that enhance in-ring
performance accessories can include
rotational strength max power and
balance to get the most out of this
level I would do them in a circuit for
four to six rounds and level 4 is the
cooldown you can go for a walk or
stretch so that was the end of this
video if you won the full program be
sure to click the link in the
description to get access to the EPO
workout plan and all my other plans
below if you enjoyed this video then
make sure to like subscribe share and
turn on the notification Bell so you
don't miss an upload and check out my
video on how Nightwing would train in
real life
see you there
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