Ippo Makunouchi Workout Plan: Ippo’s Strength Training for Boxing
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In the world of boxing, we see very few start out in the shoes of Ippo Makunouchi. He started off as a victim of bullying, working at his moms fishing boat business while being a full time student - eventually becoming the most recognized champion in Japan!
The qualities of Ippo aren’t only in his unbreakable will and work ethic, but his abilities as a fighter, being able to go toe to toe with anyone, and hit like a heavyweight despite being so small in size!
And the answer to this… his amazing strength and conditioning!
This is exactly what we are going to go over as far as the workout plan is concerned. We actually have the Ippo Boxing Workout that you can implement with this program, but if you want those face shattering punches, strength and conditioning is vital for this feat!
In this segment of the Anime Workout Series, we are going to uncover all the methods to strength train like Ippo Makunouchi. All that’s required is the iron will, consistency, and proper technique and you will, without a doubt, be powerful in your own right.
Let’s start this breakdown with the physical stats and ranking!
Ippo Physical Stats
Name: Ippo Makunouchi
Height: 5’5
Weight: 126lbs
Abilities: Peekaboo Style (Fighting stance)
Alright, let’s talk about it!
Abilities of Ippo
Devastating Punching Power: Ippo's most renowned ability is his incredible punching power, particularly seen in his hooks and signature move, the Dempsey Roll.
Relentless Stamina: Ippo is known for his exceptional endurance, allowing him to maintain a high level of intensity throughout the match, even in the later rounds.
Explosive Power: His ability to generate explosive force from his core and legs gives him the upper hand in delivering fast, powerful strikes.
Ironclad Defense: Ippo's defensive skills, including his strong neck and upper body, help him absorb and deflect damage effectively.
Incredible Heart and Willpower: Perhaps Ippo’s most defining trait is his indomitable spirit and determination, which allows him to persevere through adversity and keep pushing forward in a fight.
Physique of Ippo
Ippo Makunouchi’s physique is a masterclass in functional strength, perfectly suited to the demands of boxing. His body, sculpted through relentless training, is a harmonious blend of power, agility, and endurance. Every muscle in his frame is purpose-built for one thing: to dominate in the ring.
At 5’5” and weighing 126 lbs, Ippo's stature might seem modest compared to some of his more physically imposing opponents, but his compact size is an asset. It allows him to be quick and agile, darting in and out of his opponent's range with speed and precision. His shorter reach is more than compensated by his ability to close the distance quickly, getting inside his opponent's guard where he can unleash his devastating hooks and uppercuts.
The power in Ippo’s punches is rooted in his muscular upper body, particularly his shoulders, arms, and chest. These muscles aren’t just for show; they are the engines that drive his explosive strikes. His punches are known to feel like being hit by a freight train, a testament to the raw power that his physique generates. This is most evident in his Dempsey Roll, a move that combines his whole body’s momentum into a series of crushing blows that can overwhelm even the most resilient of opponents.
But Ippo’s strength isn’t confined to his upper body. His lower body, particularly his legs, plays a crucial role in his boxing style. His legs are thick and powerful, providing a stable base that anchors him during exchanges. This lower body strength also contributes to his ability to generate force from the ground up, making his punches all the more impactful. His ability to maintain his balance and stay grounded, even while taking hits or moving rapidly, is a key factor in his success in the ring.
In addition to his power and balance, Ippo’s physique has been conditioned for endurance. His lean, muscular frame allows him to sustain long bouts of intense activity without tiring. This stamina is vital in boxing, where maintaining energy and focus in the later rounds can mean the difference between victory and defeat. Ippo's cardiovascular conditioning enables him to keep up the pressure on his opponents, constantly moving, attacking, and defending without losing steam.
In the universe of Hajime no Ippo, where physical prowess often decides the outcome of a fight, Ippo’s physique is his greatest weapon. It allows him to endure punishment, deliver powerful counterattacks, and maintain a relentless pace that wears down even the most skilled fighters. His body is not just a tool for boxing; it is the embodiment of his journey—from a bullied high school student to a world-class boxer. Each muscle, each sinew tells the story of his determination, discipline, and unyielding spirit. This combination of physical attributes, honed to perfection, makes Ippo not just a contender but a champion in the making.
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Ippo Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Ippo Makunouchi’s physique is in the Tier 1 category - Realistically achievable (natty).
Ippo Training Principles
The workout principles will be the core of our workout research!
From what we know, Ippo adopted the peekaboo fighting stance in order to fight on the inside since he had so much latent power that was yet to be unleashed!
So all of the strength fighting tips will be solely based on maximizing the qualities of the stance.
But these training principles are going to be a bit different. We actually made a video discussing the training periodization for Ippo, here it is:
It will be a week by week training sequence that combines boxing, strength, and recovery. This workout will be week 1 of the training phase. It will be organized into the strength training, boxing workout, strength and boxing hybrid with kettlebells, to a jump rope style of active recovery.
This way, you are able to maximize your gains in the gym, as well as your gains in the ring!
So, let’s go over some of the strength and conditioning training principles that will help you with week 1.
Peekaboo Fight Stance: This style of fighting is suitable for the shorter fighters that require lightning quick head movement, a higher guard, and closer range combat when fighting on the inside. Let’s take a look at some strength and conditioning tactics that can maximize this style!
How to apply
Rotational Strength and Power: Building rotational strength and power will be key for the movement patterns that are a part of the peekaboo style. Your head is in constant motion with your punches, so adopting that power is going to come straight from rotational strength and power.
Sport specific leg workouts: When you are consistently ducking, exploding, and rotating, it will put a heavy load on the legs over time. Incorporating exercises like pulse squats, lateral lunges, and split squats will build the stability, strength and endurance that you need to be able to perform for long bouts of time.
Strength Endurance: When it comes to strength training to fight like Ippo, we aren’t going to be focusing too much on lifting as heavy as possible, but time under tension.
How to apply
Isometrics: The ultimate tool for building strength endurance - putting your body through a constant tension for time.
Plyometrics: Doing exercises like the plyo pushup, and explosive pull ups will help you build the power needed to throw knockout power punches!
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Ippo Full Training Breakdown
Workout frequency: 5 days
Training description: This workout plan will help you maximize muscle gains to become a better boxer. We are going to put together a workout plan that is based off of Ippo Makunouchi’s peekaboo fighting style.
Day 1: Ippo's Full Body Strength Day
This day focuses on building raw strength and power throughout the entire body. It combines heavy compound lifts to target major muscle groups, emphasizing explosive movements and overall muscle endurance. By integrating a mix of pulling, pushing, and core stabilization exercises, the day mimics the foundational strength Ippo relies on for his hard-hitting punches and solid stance. The finisher helps round out the session by focusing on core strength and explosive power.
Day 2: Ippo's Rotational Power and Leg Day
The second day zeroes in on rotational power and leg strength—both vital components for a boxer. The rotational movements develop the core, helping generate torque for powerful punches, while the leg-focused exercises build stability and lower body strength, critical for maintaining balance and mobility in the ring. The finisher enhances explosive leg power and sharp rotational force, reinforcing the rotational mechanics used during punching.
Day 3: Ippo Full Body Strength Day
This session re-emphasizes full-body strength but shifts slightly towards pushing and pulling movements. It integrates both upper body and lower body compound lifts to ensure balanced development. The mix of strength-building and explosive exercises ensures continued athletic performance, creating a well-rounded session that keeps the entire body engaged, while the finisher challenges core stability and cardiovascular endurance.
Day 4: Ippo Legs and Stability
Focusing on lower body strength and stability, this day is designed to improve leg endurance, balance, and single-leg stability—essential for staying grounded in the ring. The workout not only builds muscle but also enhances coordination and mobility, helping replicate Ippo's agility. Core stabilization is also included to reinforce balance during dynamic movements, which is key for maintaining a solid boxing stance.
Day 5: Ippo Full Body Strength Day
The final day rounds out the week with a full-body workout, focusing on compound lifts and dynamic, functional movements. It brings together a balanced approach to pushing, pulling, and leg work, incorporating power and strength into every movement. The workout is designed to enhance both power output and muscle endurance, with a heavy finisher that targets explosive strength and cardio, similar to Ippo's need for bursts of power late in a fight.
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Day 1: Ippo's Full Body Strength Day
Objective: Build overall power and muscle endurance.
Warm-Up:
5-10 minutes of jump rope or light cardio
Dynamic stretches (leg swings, arm circles, torso twists)
Workout:
Deadlifts: 4 sets of 5 reps (focus on explosive lifts)
Pull-Ups: 4 sets of 8-10 reps (use weighted if possible)
Bench Press: 4 sets of 6-8 reps
Bent-Over Rows: 4 sets of 8-10 reps
Farmer's Walk: 3 sets of 1-minute walks with heavy dumbbells
Finisher:
Plank: 3 sets of 1 minute
Medicine Ball Slams: 3 sets of 12 reps
Day 2: Ippo's Rotational Power and Leg Day
Objective: Develop rotational power and leg strength, crucial for generating punching force.
Warm-Up:
5-10 minutes of light cardio (rowing or cycling)
Dynamic stretches (hip circles, leg swings, lunge twists)
Workout:
Barbell Squats: 4 sets of 5 reps (focus on power and depth)
Russian Twists: 4 sets of 20 reps (10 per side)
Lunges with Rotation: 3 sets of 12 reps (6 per side, holding a medicine ball)
Landmine Twists: 4 sets of 10 reps per side
Kettlebell Swings: 4 sets of 15 reps
Finisher:
Box Jumps: 3 sets of 10 reps
Medicine Ball Rotational Throws: 3 sets of 12 reps (6 per side)
Day 3: Ippo Full Body Strength Day
Objective: Reinforce full-body strength with an emphasis on pushing and pulling exercises.
Warm-Up:
5-10 minutes of jump rope or light cardio
Dynamic stretches (arm swings, hip hinges, shoulder rotations)
Workout:
Overhead Press: 4 sets of 6-8 reps
T-Bar Rows: 4 sets of 8-10 reps
Dumbbell Chest Press: 4 sets of 8-10 reps
Dumbbell Snatch: 4 sets of 5 reps per side
Weighted Step-Ups: 4 sets of 10 reps per leg
Finisher:
Hanging Leg Raises: 3 sets of 12 reps
Battle Ropes: 3 sets of 30-second intervals
Day 4: Ippo Legs and Stability
Objective: Build leg strength, stability, and core endurance.
Warm-Up:
5-10 minutes of light cardio (cycling or jogging)
Dynamic stretches (walking lunges, ankle circles, leg swings)
Workout:
Bulgarian Split Squats: 4 sets of 8 reps per leg
Romanian Deadlifts: 4 sets of 6-8 reps
Single-Leg Deadlifts: 3 sets of 10 reps per leg
Stability Ball Leg Curls: 4 sets of 12 reps
Single-Leg Box Squats: 3 sets of 8 reps per leg
Finisher:
Lateral Bounds: 3 sets of 12 reps (6 per side)
Core Stability Plank: 3 sets of 1 minute (hold a dumbbell with one hand, switch halfway)
Day 5: Ippo Full Body Strength Day
Objective: Finalize the week with a balanced full-body workout focusing on compound movements.
Warm-Up:
5-10 minutes of jump rope or light cardio
Dynamic stretches (torso twists, arm circles, leg swings)
Workout:
Clean and Press: 4 sets of 5 reps
Weighted Pull-Ups: 4 sets of 6-8 reps
Barbell Bench Press: 4 sets of 5 reps
Renegade Rows: 4 sets of 8 reps per side
Walking Lunges: 4 sets of 12 reps per leg (use dumbbells for added resistance)
Finisher:
Sled Pushes: 3 sets of 40-yard pushes
Medicine Ball Slams: 3 sets of 10 reps
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