IPPO MAKUNOUCHI

BOXING WORKOUTS

NOTE: These FREE workouts are taken from the anime as accurately as possible based on the information given in the anime and altered or expanded on if needed (equivalent exercises are given in some cases). These workouts are intended for fun and ideas in your own training. Sets, reps and time frames are based on the anime show unless the show doesn't specify (in which case I make it up based on the rest of the training). A lot of this training may be untested or even impossible (emphasis on "for fun and ideas").

Ippo's Stat:
Height - 165 cm / 5'5"
Weight - 57 kg / 126 lbs.

Ippo's Info:
Ippo is the main manual laborer in his family's fishing boat rental business so he frequently lifts large, heavy objects (preferring to take all of the goods in one trip) he is also tasked with pushing the ships out. After being saved by a local boxer by a group of bullies, Ippo decides he wants to take up boxing, already possessing good physical traits from helping out with the family fishing boat business, Ippo quickly picks up the lessons and develops into a world-class boxer.

IPPO'S KB BOAT WORKOUT

KB Farmers Carry - 5x60s/Circuit

KB Front Rack Carry - 5x60s/Circuit

KB OH Carry - 5x60s/Circuit

KB Thrusters - 5x60s/Circuit

KB Front Snatch - 5x60s/Circuit

TIME FRAME: 5/7 Days.

BENEFITS: Balance. Muscular Endurance. Power. Strength. Stamina.

EQUIPMENT: Kettlebells.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

Ippo carrying heavy fishing equipment to the boat

IPPO'S INITIATION WORKOUT

Reflex Ball - 10mins

Coin Catch - 50(100)

Sit Ups - 5x50

Press Ups - 5x50

Supermans - 5x50

Running - 5km

TIME FRAME: 5/7 Days. 4 Weeks.

BENEFITS: Coordination. Muscular Endurance. Reflexes. trength. Speed. Stamina.

EQUIPMENT: Reflex Ball. Coins.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

Ippo catching leaves to improve the accuracy and speed of his jab

DYNAMIC STRETCHES WARM UP

Bonus

Front Bend Pulses - 2x15

Back Bend Pulses - 2x15

Lateral Bend Pulses - 2x15(30)

Partner Thoracic Stretch Pulses - 2x15 (30)

Shoulder Stretch Pulses - 2x15

Seated Straddle Stretch - 2x30s

Partner Hyperextensions - 2x15(30)

stretching the tricpes, lats and shoulders.

stretching with a partner (hyperextensions)

KAMOGAWA'S BEGINNER BOXING WORKOUT

Skipping - 3x3mins

Shadow Boxing (1,2,5 Combo, Footwork Focused) - 3x3mins

Pad Work (1,2,5 Combo) - 3x90s/Circuit

Heavy Bag - 3x90s/Circuit

Running - 3km

TIME FRAME: 5/7 Days. 4 Weeks.

BENEFITS: Coordination. Muscular Endurance. Power. Speed. Stamina

EQUIPMENT: Boxing Gloves. Boxing Pads. Skipping Rope. Heavy Bag

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

BEGINNER BOXING WORKOUT

Bonus

Skipping - 3x3mins

Shadow Boxing - 3x3mins

Padwork - 3x90s/Circuit 1

Heavy Bag - 3x90s/Circuit 1

Speed Ball - 3x90s/Circuit 2

Double Ended Speed Ball - 3x90s/Circuit 2

Sparring - 3x3mins

KAMOGAWA'S KILLER CRASH COURSE WORKOUT

Roadwork - 5km

Sled Drag/Prowlers - 5x30s

Skipping - 5mins

Pad Work - 5x90s/Circuit

Heavy Bag - 5x90s/Circuit

Weighted Headstand Crabs - 5x20s/Circuit

Headstand Hold - 5x20s/Circuit

Standing Ab Hits - 5x40s/Circuit

Crunch Hold Ab Hits - 40s/Circuit

Prisoner Squat - 5x60s/Circuit

TIME FRAME: 5/7 Days. 8 Weeks.

BENEFITS: Balance. Coordination. Muscular Endurance. Power. Strength. Speed. Stamina.

EQUIPMENT: Boxing Gloves. Boxing Pads. Medicine Ball. Weight Sled/Treadmill. Skipping Rope. Heavy Bag.

INFORMATION: Use the Left Uppercut as much as possible.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

ippo doing the sled drag exercise with a tyre

ippo doing the head crab hold exercise with kamogawa sat on his stomach

ippo exercising holding a crunch with kamogawa marching on his stomach

ROADWORK

Bonus

Road Running - Running, Shuttle Runs, Hill Sprints and Shadow Boxing.

TAKAMURA'S WORKOUT

Roadwork - 5km

Skipping - 10mins

Pad Work - 5x3mins

Heavy Bag - 5x3mins

Crunches - 5x90s/Superset

Prisoner Squats - 5x90s/Superset

TIME FRAME: 5/7 Days. 8 Weeks.

BENEFITS: Coordination. Muscular Endurance. Power. Strength. Speed. Stamina.

EQUIPMENT: Heavy Bag. Boxing Gloves. Boxing Pads. Skipping Rope.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

PEEK-A-BOO WORKOUT

Roadwork - 10km

Standing Ab Hits (with Med Ball & Partner) - 3x30s

Padwork - 3x3mins

Heavy Bag - 3x3mins

Sparring - 5x3mins

TIME FRAME: 4/7 Days. 6 Months.

BENEFITS: Agility. Coordination. Muscular Endurance. Power. Reflexes. Speed. Stamina.

EQUIPMENT: Medicine Ball. Boxing Gloves. Boxing Pads. Heavy Bag.

INFORMATION: Use the Peek-a-Boo style as much as possible.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

kamogawa hitting ippo in the stomach with a med ball for ab training

ippo biting the thumb of his boxing gloves to practise peek-a-boo guard

ROOKIE CHAMPIONSHIP WORKOUT

Roadwork - 5km

Bob & Weave Drills (Horizontal Bars/Shadow Boxing) - 5x90s/Circuit

Speed Bag - 5x90s/Circuit

Padwork - 4x3mins

Heavy Bag - 4x3mins

Sparring - 4x3mins

TIME FRAME: 4/7 Days. 4 Weeks.

BENEFITS: Coordination. Muscular Endurance. Power. Reflexes. Speed. Stamina.

EQUIPMENT: Heavy Bag. Speed Bag. Boxing Gloves. Boxing Pads. Horizontal Bar/Washing Line.

INFORMATION: Use the Peek-a-Boo style as much as possible. Use the Bob & Weave as much as possible.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

BEACH CLUB BOOT CAMP

KB Front Rack Carry - 5mins

KB Front Rack Hill Carry - 5mins

Skipping - 5mins

Speed Ball - 5mins

Running/on sand - 3km

Lateral Movement Drills/on sand (Side-to-Side Tennis Ball Catch) - 5x90s/Circuit

Shadow Boxing/on sand (Footwork/Lateral Movement Focus) - 5x90s/Circuit

Heavy Bag - 5x3mins

Sparring - 5x3mins

TIME FRAME: 4/7 Days. 1 Week.

BENEFITS: Agility. Balance. Coordination. Muscular Endurance. Power. Reflexes. Strength. Speed. Stamina.

EQUIPMENT: Skipping Rope. Boxing Gloves. Heavy Bag. Speed Ball. Kettlebells (KB). Tennis Balls. Beach/Sand Floor Access.

INFORMATION: Use the Peek-a-Boo style as much as possible.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

ippo and his friends running on the beach

SHOTGUN DEFENSE WORKOUT

Roadwork - 5km

Alternating Cossack Squats - 3x90s/Superset 1

Prisoner Squats - 3x90s/Superset 1

Dodging Drills - 3x90s/Superset 2

Pad Work Defense Drills (Block, Parry, Bob and Weave) - 3x90s/Superset 2

Shadow Boxing - 3x90s/Circuit

Heavy Bag - 3x90s/Circuit

Sparring - 3x3mins

TIME FRAME: 3 Days. 8 Weeks.

BENEFITS: Coordination. Muscular Endurance. Power. Reflex. Speed. Stamina.

EQUIPMENT: Tennis Balls. Boxing Gloves. Boxing Pads. Heavy Bag.

INFORMATION: Use the Peek-a-Boo style as much as possible.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

ippo tring to dodge rocks being thrown at him

IPPO'S INSANE WORKOUT

Roadwork - 5km

One Arm Press Ups - 50(100)

Declined One Arm Press Ups - 50(100)

Alternating High to Low Cable Press - 50(100)

Padwork - 2x3mins

Sparring - 2x3mins

Crab Hold - 6x10s/Superset

Crab Walk - 6x10s/Superset

TIME FRAME: 3/7 Days. 2 Weeks.

BENEFITS: Balance. Coordination. Muscular Endurance. Power. Reflexes. Strength. Speed. Stamina.

EQUIPMENT: Boxing Gloves. Boxing Pads.

INFORMATION: Use the Peek-a-Boo style as much as possible. Place your Hands in Ice Water between every Exercise/Set (except Roadwork).

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

GYM DAY WORKOUT

Bonus

Running - 3km

Heavy Bag - 3x3mins

Incline Bench Press - 3x15

Lat Pull Downs - 3x15

Concentration Curls - 3x15(30)

Pull Ups - 2xAMRAP/Circuit

Dips - 2xAMRAP/Circuit

Sit Ups - 2xAMRAP/Circuit

Press Ups - 2xAMRAP/Circuit

takamura and friends exercising in the gym

THAI BOXING WORKOUT

Bonus

Running/on sand - 3km

Padded Pole Shin Kicks - 3x3min both legs

Heavy Bag - 3x3mins

Sparring - 3x3mins

Sauna 90'c - 30mins

muay thain training kicking padded poles

A CLASS TOURNAMENT WORKOUT

Roadwork - 10km

Shadow Boxing - 3x90s/Superset 1

Speed Ball - 3x90s/Superset 1

Padwork - 3x90s/Superset 2

Heavy Bag - 3x90s/Superset 2

Sparring (Defense Focused) - 3x3mins

TIME FRAME: 3/7 Days. 8 Weeks.

BENEFITS: Coordination. Muscular Endurance. Power. Reflexes. Speed. Stamina.

EQUIPMENT: Speed Ball. Boxing Gloves. Heavy Bag. Boxing Pads.

INFORMATION: Use The Peek-a-Boo Style as much as possible.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

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SAEKI'S BOXING WORKOUT

Bonus

Sit Ups - 3x1min/Circuit

Standing Alternating DB Hammer Press - 3x1min/Circuit

Alternating DB Curl - 3x1min/Circuit

Heavy Bag - 5x3mins

Shadow Boxing/ with bands - 5x3mins

Hand Sparring - 5x3mins

FISHING BOAT WORKOUT 2.0

Bonus

Roadwork - 10km

Weighted Front Raise Hold (balance board) - 5x60s/Circuit

KB Front Rack Carry - 5x60s/Circuit

KB Single Rack Sprints - 5x30s/Circuit

KB Farmers Carry Sprints - 5x30s/Circuit

Shadow Boxing - 5x3mins

GAZELLE PUNCH WORKOUT

Roadwork - 10km

Squat Thrusts - 2x100/Circuit

Standing Med Ball Ab Hits - 2x30s/Circuit

Scrum/Wall Iso Push - 2x30s/Circuit

Padwork - 2x1min/Circuit

Sparring - 5x3mins

TIME FRAME: 3/7 Days. 8 weeks.

BENEFITS: Coordination. Muscular Endurance. Power. Reflexes. Strength. Speed. Stamina.

EQUIPMENT: Boxing Gloves. Boxing Pads. Medicine Ball.

INFORMATION: Use the Gazelle Punch as much as possible.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

ippo doing squat thrusts in a swimming pool

ippo practising the gazelle punch with kamogawa

ippos foot shift during the gazelle punch

ippo landing the gazelle punch on a heavy bag

IPPO'S REVIVAL WORKOUT

Reaction and Accuracy Drills - 5mins

Skipping - 3x1min/Circuit

Shadow Boxing - 3x1min/Circuit

Padwork - 3x1min/Circuit

Bob & Weave (bars/rope etc) - 3x90s/Superset

Tennis Ball Dodges - 3x90s/Superset

Pec Deck - 100

Roadwork - 10km

TIME FRAME: 3/7 Days. 8 Weeks.

BENEFITS: Agility. Coordination. Muscular Endurance. Power. Reflexes. Strength. Speed. Stamina.

EQUIPMENT: Leaves/Feathers. Pec Dec Machine. Horizontal Bar/Washing Line. Tennis Balls. Boxing Gloves. Boxing Pads. Skipping Rope.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

AOKI & KIMURA'S WORKOUT

Bonus

Roadwork - 5km

Skipping - 3x90s/Superset 1

Speed Ball - 3x90s/Superset 1

Pec Dec - 2x25/Superset 2

Standing Alternating DB Curls - 2x25 both sides/Superset 2

Shadow Boxing - 2x1mins/Circuit

Heavy Bag - 2x1mins/Circuit

Padwork - 2x1mins/Circuit

Supported Headstands - 3x15s/Circuit

Decline Sit Ups - 3x45s/Circuit

Decline Crunch Hold Twists - 3x45s/Circuit

Oblique Twist Sit Ups - 3x45s/Circuit

Med Ball Ab Slams - 3x30s/Circuit

MOUNTAIN CAMP WORKOUT

Weighted Roadwork - 10kg

Heavy Bag - 3x90s/Superset 1

Padwork - 3x90s/Superset 1

Med Ball Slams - 3x90s/Superset 2

Squat Thrusts - 3x90s/Superset 2

Skipping - 10mins

Sparring - 5x3mins

TIME FRAME: 3/7 Days. 2 Weeks.

BENEFITS: Balance. Coordination. Muscular Endurance. Power. Reflexes. Strength. Speed. Stamina.

EQUIPMENT: Medicine Ball. Skipping Rope. Boxing Gloves. Heavy Bag. Weight Vest.

INFORMATION: Use the Peek-a-Boo style as much as possible.

CLICK HERE FOR A TRAINING PLAN ADAPTED

FROM THE WORKOUT ABOVE

EXPLOSIVE ENDURANCE WORKOUT

Sled Pull - 4x30s/Circuit 1

Prowlers/Sled Push - 4x30s/Circuit 1

Box/Broad Jumps - 4x30s/Circuit 1

Hill Sprints - 4x20s

Sprints - 2x20s

Twisting Med Ball Slams - 3x60s/Circuit

OH (Football Throw) Wall Balls - 3x60s/Circuit

Single Arm Wall Balls - 3x60s/Circuit

KB Front Snatch -3x20s

KB Push Press - 3x20s

TIME FRAME: 3-5/7 Days.

BENEFITS: Muscular Endurance. Power. Strength. Speed. Stamina.

EQUIPMENT: Weight Sled. Plyo Box. Medicine Ball. Kettlebell. Treadmill.

CLICK HERE FOR A TRAINING PLAN ADAPTED FROM THE WORKOUT ABOVE

Roadwork

Initiation W/O

Dynamic Streches W/O

Beginner Boxing W/O

Boxing Bonus W/O

Crash Course W/O

Takamura's W/O

Ippo's Rookie W/O

Peek-a-Boo W/O

Rookie Champion W/O

Beach Club W/O

Shotgun Defense W/O

Champion Finals W/O

Punch Conditioning W/O

Gym Boxing W/O

Thai Boxing W/O

Tournament W/O

Gazelle Punch W/O

Ippo's Revival W/O

IPPO MAKUNOUCHI BOXING WORKOUTS

IPPO MAKUNOUCHI

BOXING WORKOUTS