Sendou’s Basic Training – Real Anime Training

Sendou’s Basic Training

A few of you requested that I do a workout based on Takeshi Sendou. It was stated that when Ippo and Sendou met the first time that Ippo had a very strong lower body and amazing balance to be able to deliver very powerful punches, Sendou was able to hit just as hard as Ippo using an even stronger upper body.  Sendou is a fighter who relies fully on his offensive capabilities to the point of outright neglect of his defense. He makes up for this with ridiculous reflexes and instinct, built from fighting in the streets for the majority of his life. This particular workout will focus on Sendou pre-Ippo.

Sendou’s Basic Training


  1. MAX Push-ups
  2. MAX Sit-ups
  3. Overhead Press– 8 Reps
  4. Biceps Curls- 8 Reps
3 Rounds, then

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  • Run 3 Miles
4-6 Hours Later
  1. 3 Minutes Shadowboxing
  2. 3 Minutes Mitt Work
  3. 3 Minutes Heavy Bag
  4. Practice the Smash- 15 Reps Each Side
2 Rounds, then
  • Sparring- 3 x 3 Minute Rounds


  • This workout focuses a little more on strength-building than some of the other basic Ippo workouts, but that’s just more Sendou’s style. 
  • You can use a barbell, dumbbells, or kettlebells for your presses and curls, but whatever you do, you should not be able to complete more than 8 reps with whatever weight you pick. 
  • During your mitt work and bag work, it’s not really necessary to practice holding your hands up, because Sendou’s full-power style is just concerned with putting more and more strength into every punch, so try to focus on that. 
That’s all for today! Until next time, good luck and train hard! 
Sendou just hits things… Really freakin’ hard.

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  • ad98 says:

    are you sure it wasn't sendou who had a stronger lower body cause i remember Ippo cut the wood and Sendou was running with ankle weights to get stronger/bigger calves
    Great workout nonetheless tried it today felt a little tired after it

  • Stephen Ross says:

    Yup. If you'll remember, that training you're talking about is when they were preparing for their re-match.

  • ad98 says:

    Yeah just finished re-reading the build up to the fights

    How about a Volg or Hayami workout soon

  • Love this one. Any ideas on a post-Ippo work out with some of Sendo's lower body stuff? I also heard you were working with some HSDK workouts for Ragnarok members. A pure power Berserker routine would be badass.

  • Stephen Ross says:

    Yeah, I've got everybody's later workouts in the works: Sendou, Aoki, Kimura, Itagaki, and I'm also going to tackle at least Volg.

    And now I'm excited as hell about doing a Berserker workout, so thanks for that!

  • I figured he'd have an interesting routine since he doesn't have formal training but remains jacked as hell. Ogata supposedly showed him ancient martial arts exercises so maybe some isometric stuff?

  • Stephen Ross says:

    Yeah, I'm thinking he does all manner of physical activities and just brawls a lot. He probably lifts, does a crap-ton of bodyweight stuff (he was really good with handstands), and stuff like that.

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