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Intermediate Ichiro Miyata

Ichiro Miyata Training Program

A technical, speed-first program — real agility and footwork conditioning, plus full-body bodyweight strength.

View Training Plan Program Overview
8
Weeks
4 days/week
Frequency
Speed & Agility
Training Style
30–40 Min
Session
At A Glance

Weekly Schedule

MON
Day 1
Cardio & Lower
TUE
Day 2
Full Body
WED
Rest
THU
Day 3
Speed & Footwork
FRI
Day 4
Upper & Core
SAT
Rest
SUN
Rest
4 Training Days 30–40 Min / Session
Equipment
Agility Ladder Bar or Rings Bodyweight Bodyweight or Dumbbell Parallel Bars Pull-up Bar Track or Open Space
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–4 Intermediate

Out-Boxer

View Phase Details

The full four-day range at a real training pace (target RIR 3).

4 Workouts In This Phase
Cardio & Lower
Monday · 35 min · 5 exercises
Squat
4 × 12 · 75s restRIR 3
Broad Jump
3 × 6 · 90s rest
Lateral Bound
3 × 6 each side · 75s rest
Reverse Lunge
3 × 8 each side · 75s restRIR 3
Mountain Climber
3 × 25s · 45s rest
Open Full Session
Full Body
Tuesday · 35 min · 4 exercises
Push-Up
3 × 10 · 75s restRIR 3
Inverted Row
3 × 10 · 75s restRIR 3
Dip
3 × 8 · 75s restRIR 3
Hanging Leg Raise
3 × 6 · 60s rest
Open Full Session
Speed & Footwork
Thursday · 30 min · 3 exercises
Sprint Intervals
5 × 20s · 75s rest
Agility Ladder Drills
4 × 25s · 60s rest
Broad Jump
3 × 5 · 90s rest
Open Full Session
Upper & Core
Friday · 30 min · 4 exercises
Pull-Up
3 × 6 · 90s restRIR 3
Push-Up
3 × 12 · 60s restRIR 3
Dip
3 × 8 · 75s restRIR 3
Plank
3 × 35s · 45s rest
Open Full Session
Phase 2 · Weeks 5–8 Intermediate

Eternal Rival

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Chin-up debuts, agility density rises. Target RIR 2.

4 Workouts In This Phase
Cardio & Lower
Monday · 40 min · 5 exercises
Squat
4 × 15 · 60s restRIR 2
Broad Jump
4 × 6 · 75s rest
Lateral Bound
4 × 8 each side · 60s rest
Reverse Lunge
4 × 10 each side · 60s restRIR 2
Mountain Climber
4 × 35s · 30s rest
Open Full Session
Full Body
Tuesday · 40 min · 4 exercises
Push-Up
4 × 12 · 60s restRIR 2
Inverted Row
4 × 12 · 60s restRIR 2
Chin-Up
3 × 6 · 90s restRIR 2
Hanging Leg Raise
4 × 8 · 60s rest
Open Full Session
Speed & Footwork
Thursday · 35 min · 3 exercises
Sprint Intervals
6 × 20s · 60s rest
Agility Ladder Drills
5 × 30s · 45s rest
Broad Jump
4 × 6 · 75s rest
Open Full Session
Upper & Core
Friday · 35 min · 4 exercises
Pull-Up
4 × 8 · 90s restRIR 2
Push-Up
4 × 15 · 60s restRIR 2
Dip
4 × 10 · 60s restRIR 2
Plank
4 × 50s · 30s rest
Open Full Session
Program Overview

Why This Program Works
Philosophy

Cardio & Lower, Full Body, Speed & Footwork, and Upper & Core.

Physique Goal

Lean and quick — a technical out-boxer's build, not a power puncher's.

Performance Goal

Real agility, sprint speed, and full-body bodyweight strength.

How Progression Works

Bodyweight strength uses rep progression, then a harder variant in phase two. Agility and sprint work use density progression.

This program is inspired by Ichiro Miyata's fictional strength and abilities, adapted into realistic, science-based training. Fictional feats aren't achievable — this program targets real, measurable improvements in strength, conditioning, and physique. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.