Ippo Makunouchi's FULL Boxing Training Breakdown! (Hajime No Ippo Workout Plan)

Summary

This 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

00:00

🥊 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.

05:00

🏋️ 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.

Keywords

💡Ippo Makunouchi

Ippo Makunouchi is the protagonist of the video. He is a young man who turns to boxing to achieve his dream of becoming strong after being a victim of bullying. His journey into boxing begins when he is saved by Takamura and brought to the Kamogawa boxing gym, where he discovers his natural strength. Ippo's character represents grit, determination, and the pursuit of self-improvement, which are core themes of the video.

💡Boxing

Boxing is the central sport discussed in the video, representing both the physical and mental training required to succeed. The video describes Ippo's training program for boxing, which includes warm-ups, endurance training, skill development, and sparring. Boxing here is used as a metaphor for personal growth and perseverance, where success in the ring mirrors success in life.

💡Endurance Training

Endurance training refers to the phase of the workout program that focuses on building stamina and conditioning. The video emphasizes its importance in separating a 'good boxer' from a 'great boxer.' Endurance training in the program includes circuits, agility drills, or sprints aimed at pushing the body for six rounds of three minutes each, with short breaks in between. This form of training is crucial for lasting longer in the ring.

💡Skill Development

Skill development is a crucial phase of the training program that focuses on honing boxing techniques and in-fight movements. It includes practicing basic strikes, working on mitt drills, and improving defensive skills like slipping and switching angles. The video highlights how skill development helps both beginners and advanced boxers improve their abilities and see progress.

💡Sparring

Sparring is the practice of engaging in simulated fights with a partner to develop real-world fighting experience. It is done two to three times a week as part of Ippo’s training program. Sparring is considered risky, and the video advises respecting partners to avoid serious injury. It offers a controlled environment for applying learned techniques and improving reaction time.

💡Strength and Conditioning

Strength and conditioning refer to the phase of training focused on building muscular strength without compromising speed or agility, which is essential for a boxer. The video highlights that Ippo’s natural strength came from his family-owned fishing business, and emphasizes that strength training in boxing is designed to protect the body from impact, not bulk it up unnecessarily. This training includes compound lifts, core work, and movements designed to improve balance and power.

💡Warm-up

The warm-up phase prepares the body for intense physical training, preventing injury and optimizing performance. In the video, warm-ups include shadow boxing, skipping rope, and road work (jogging), which aim to get the muscles loose and the heart rate elevated before more strenuous exercises begin. The importance of warm-up is mentioned for both boxing and strength training.

💡Cooldown

Cooldown refers to the phase of training where the body is gradually brought back to a resting state after an intense workout. The video mentions cooling down through activities like walking or stretching to relax the body and normalize the heart rate. This step is vital for recovery, ensuring that the muscles heal properly and prevent injuries.

💡Compound Lifts

Compound lifts are multi-joint exercises that target several muscle groups at once, such as squats or deadlifts. These are incorporated into Ippo’s strength and conditioning program to build full-body strength that translates directly to boxing performance. Compound lifts are prioritized over isolated exercises because they better mimic the dynamic, full-body movements required in a boxing match.

💡Accessory Training

Accessory training refers to exercises that complement the primary workout by targeting specific areas to enhance overall performance. In the context of boxing, accessory training includes movements that improve rotational strength, balance, and power. The video suggests doing these exercises in circuits to get the most out of the workout. This type of training is meant to refine aspects that directly benefit in-ring performance.

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