Friday, August 26, 2011

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!

Monday, August 8, 2011

Bowling King- Shautei Lei's Basic Training

Shautei Lei, a kid with an enormously strong left arm and a knack for bowling (although he doesn't know it) takes up the sport to help the girl he like and has some hilarious matches against various professional bowlers. Eventually, Shautei Lei ends up being drafted by a rich tycoon and is trained by two world-class bowling coaches.  They put him through training specifically designed to make his lower body stable and able to effectively utilize the power of his left arm.

This is enormously leg intensive, so you probably shouldn't do it in conjunction with any other hard leg day.

Shautei Lei's Basic Training


Morning
-Run 30 Minutes
-Walk 5 Minutes
--As Many Rounds As Possible, Max Time 4 Hours

4-6 Hours Later
-Static Half Squat- 30 Minutes (Count times you fall, less times equals better score)
-Practice bowling at least 2 games.


Notes:

  • I realize this workout is a bit much for basic training, so you are more than welcome to scale it down. If you are done after 30 minutes of running-- then stop. Pick up with the rest of the workout after the prescribed rest period. 
  • Really focus on recovery during the walking periods: breathe deep and move your upper body around to loosen up. 
  • The Static Half Squat is kind of like standing in a horse stance, but instead you'll take a basic air squat, go half way down (where the tops of your thighs are about 45 degrees with the ground) and hold it for as long as you can. Whatever you do, don't come up. You can fall all day long, just don't come up from the position. The point is to train yourself to absolute failure.
  • The running combined with the static squat stance will help to build stability in your lower half. Also, don't expect to do much the next day. :D
  • You are welcome to bowl as many games as you like at the end of the workout, but do at least two, so you can see what it's like to toss the ball when your lower body is completely trashed. 

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