Boxing Fitness
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Mohammad AliBoxing Fitness
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Mohammad Ali"OXING lTNESS
! SYSTEM OF TRAINING FOR COMPLETE BOXING lTNESS
)AN /LIVER
3TRENGTH AND CONDITIONING PROFESSIONAL "OB "REENS !CADEMY OF -ARTIAL !RTS
(OXTON 3QUARE ,ONDON
WWWBOBBREENCOUK
7ITH PHOTOGRAPHS BY 0ETE $RINKELL AND !NNA 4ORBORG
#OPYRIGHT )AN /LIVER
!DVANCED TRAINING SECTION )AN /LIVER
4HE !UTHOR ASSERTS THE MORAL RIGHT TO BE IDENTIlED
AS THE AUTHOR OF THIS WORK
!LL RIGHTS RESERVED
&IRST PUBLISHED IN
4HIS EDITION
0ROUDLY PUBLISHED BY
3NOWBOOKS ,TD
0ENTONVILLE 2OAD
,ONDON
. *.
4EL
&AX
EMAIL INFO SNOWBOOKSCOM
WWWSNOWBOOKSCOM
"RITISH ,IBRARY #ATALOGUING IN 0UBLICATION $ATA
! CATALOGUE RECORD FOR THIS BOOK IS AVAILABLE FROM THE "RITISH ,IBRARY
)3".
#ONTENTS
!CKNOWLEDGEMENTS
IV
! WORD OF WARNING
IV
.OTES FROM 4ERRY "ARNETT AND 2ICK &AYE
&OREWORD FROM "OB "REEN
VI
$EDICATION
VII
)NTRODUCTION
4ECHNIQUE
"AGWORK
&OCUS PAD TRAINING
3PECIlC BOXING DRILLS
3KIPPING
2UNNING
7EIGHT TRAINING
#ALISTHENICS
#ORE TRAINING FOR BOXING
#IRCUIT TRAINING
4RAINING WITH A PARTNER
4HE SOLO TRAINING WORKOUT
!DVANCED TRAINING
&LEXIBILITY AND STRETCHING
!LTERNATIVE TRAINING
%QUIPMENT
.UTRITION
)NJURY AND ILLNESS
(ELPFUL LITERATURE
-ODELS
!CKNOWLEDGEMENTS
+IND THANKS TO MY COLLEAGUE 6ICTORIA -OSE FROM THE 9-#! TRAINING
AND DEVELOPMENT DEPARTMENT FOR ENSURING THE ACCURACY OF THE ADVICE THAT
FOLLOWS
!LSO TO MY GOOD FRIEND 3AVASH -USTAFA $OCTOR OF /STEOPATHY FOR HIS KIND
ASSURANCE THAT THE TRAINING REGIMES CONTAINED WITHIN ARE NOT LIFE THREATENING
'RATEFUL ACKNOWLEDGEMENTS MUST ALSO GO TO %MMA #AHILL 0ETE $RINKELL
AND MY GOOD FRIEND AND COLLEAGUE 7AYNE 2OWLANDS WHO MADE THIS BOOK
A REALITY INSTEAD OF A POSSIBILITY AND TO 3ALLY AND #HERYL WHOSE CONSTANT
MOANING FORCED MY HAND
2ESPECT AND SPECIAL THANKS GO OUT TO "OB "REEN 4ERRY "ARNETT 'ORDON
-C!DAM AND !LEX 4URNBULL FROM ALL OF WHOSE MOTIVATIONAL CLASSES )
BORROWED SO HEAVILY AND STILL CONTINUE TO DO SO
! WORD OF WARNING
)T ALMOST GOES WITHOUT SAYING THAT A BOOK ON BOXING TRAINING WILL INVOLVE
SOME VIGOROUS AND DEMANDING PHYSICAL EFFORT )F YOU HAVE ANY CONCERNS
ABOUT YOUR HEALTH THEN ) MUST STRESS THE IMPORTANCE OF GETTING CLEARANCE
FROM YOUR DOCTOR )F YOU HAVE NOT PARTICIPATED IN ANY TRAINING BEFORE OR
NOT FOR SOME TIME THEN START GRADUALLY ALWAYS TAKING THE EASIER OPTIONS
AND LIMITING THE TRAINING TIMES 4OO MANY PEOPLE HAVE THE IMPRESSION THAT IF
EXERCISE DOESNT HURT THEN IT IS NOT ACHIEVING ANYTHING THIS IS NOT THE CASE
9OU SHOULD AND MY FERVENT HOPE IS THAT YOU WILL ENJOY YOUR EXERCISE .EVER
FORGET THAT YOU HAVE THE REST OF YOUR LIFE TO GET lT
IV
.OTE FROM 4ERRY "ARNETT
! PRACTICAL BOOK ON BOXING lTNESS IS LONG OVERDUE IN THE
MARTIAL ARTS WORLD AND )AN /LIVER IS EMINENTLY QUALIlED TO
PRODUCE SUCH A GUIDE )ANS APPROACH TO THE @NOBLE ART IS THE
SAME AS HIS APPROACH TO LIFE A DOWN
TO
EARTH NO
NONSENSE
VIEW SUPPORTED BY SUPERIOR LEVELS OF INTELLIGENCE AND HUMILITY
4HOSE OF US WHO HAVE BEEN LUCKY ENOUGH TO TRAIN UNDER
)AN HAVE MARVELLED AT HIS WEALTH OF KNOWLEDGE AND HIS ABILITY
TO EXPRESS AND SHARE HIS EXPERIENCES (E HAS THE ABILITY TO
MAKE THE COMPLEX SEEM SIMPLE AND IS CONSTANTLY ADDING TO
HIS SEEMINGLY ENDLESS REPERTOIRE OF DRILLS
4HOSE READING THIS BOOK WHO KNOW )AN WILL NOT BE
SURPRISED AT THE QUALITY OF WHAT IS TO FOLLOW 4HOSE WHO HAVE
NEVER MET HIM SHOULD PREPARE THEMSELVES FOR A WONDERFUL
JOURNEY OF DISCOVERY
4ERRY "ARNETT
.OTE FROM 2ICK &AYE
)TS ABOUT TIME THAT SOMEONE PUT TOGETHER A BOXING BOOK
LIKE THIS FOR MARTIAL ARTISTS )ANS EXPERTISE IN CARING FOR HIS
STUDENTS COMES OUT IN EVERY PAGE AND EVEN THE SMALLEST TIPS
ARE ESSENTIAL IN THE GYM 4HIS IS A MUST HAVE FOR EVERY MARTIAL
ARTS BOOK COLLECTION
2ICK &AYE
&OREWORD FROM "OB "REEN
"OXING IS AN AMAZING ART AND SCIENCE (ERE THEORY AND
PRACTICE lGHT IT OUT ON A NIGHTLY BASIS 0ART POETRY OF MOVEMENT
PART BRUTALITY THE LURE OF BOXING TO MODERN MAN IS VERY STRONG
(ERE ONE CAN TEST ONESELF IN RITUAL CONmICT AND FOR MANY
EVEN LIGHT SPARRING CAN BE A RITE OF PASSAGE 4HE TRAINING IS
WHOLESOME AND COMPLETE BUILDING LEAN BODIES AND MOST OFTEN
MINDS DEVOID OF AGGRESSION AND FEAR ) lND IT INCREDIBLE THAT
SOME SORT OF BOXING PERHAPS OF A LESS DESTRUCTIVE NATURE ISNT
PART OF THE SPORTS CURRICULUM IN ALL SCHOOLS
(OWEVER TO PROGRESS WELL IN THIS ART YOU NEED A GOOD
TRAINER AND ) KNOW FEW BETTER AND MORE PASSIONATE THAN )AN
/LIVER )AN IS A UNIQUE INDIVIDUAL NOT ONLY A GOOD AND VERY
KNOWLEDGEABLE COACH WITH A HUGE INTEREST IN BOXING BUT
ERUDITE AND WIDELY READ ON ALMOST ANY SUBJECT (E BRINGS FUN
AND ENTHUSIASM AND A DOWN
TO
EARTH EASE TO ALL HIS CLASSES
AND )M GLAD THAT THIS EASE AND FUN HAS BEEN CARRIED OVER TO
THIS BOOK )TS NOT AS GOOD AS TRAINING WITH THE MAN HIMSELF BUT
NEARLY 4HOROUGHLY RECOMMENDED
"OB "REEN
VI
$EDICATION
4HIS BOOK IS DEDICATED TO ALL INSTRUCTORS STAFF AND STUDENTS
OF THE "OB "REEN !CADEMY PAST AND PRESENT ALL MY FAMILY
ESPECIALLY MY LONG
SUFFERING WIFE "RENDA AND TO THE MEMORY
OF *OHN -C$AVID ,AURA ,OGAN h7INKv 7ALKER 2OY "ECKWORTH
*OHNNY "IRD AND & 3 /
"UT TO THOSE WHO HAVE THEIR BODIES IN GOOD CONDITION THERE IS
GREAT ASSURANCE FROM DANGER AND NO DANGER OF SUFFERING ANY SUCH
CALAMITY FROM WEAKNESS OF CONSTITUTION
FROM 4HE -EMORABILIA OF 3OCRATES
VII
)NTRODUCTION
4HE MAJORITY OF PEOPLE WHO
READ THIS ARE NOT INTERESTED IN BOXING AS
A PROFESSION OR EVEN AS A HIGHLY COMPETITIVE
AMATEUR THOSE PEOPLE STARTED OUT AS KIDS OR
AT LEAST TEENAGERS 4HEY HAVE HONED THEIR SKILLS
THE HARD WAY TAUGHT BY SEASONED TRAINERS WHO
KNOW HOW TO GET THEM BATTLE HARDENED WHILE
KEEPING THEM WITHIN THE CONlNES OF A PARTICULAR
WEIGHT
)AN /LIVER
4HIS BOOK IS FOR THOSE WHO WANT TO GET lT USING BOXING TRAINING AS
A CONDUIT AS OPPOSED TO SIMPLY USING WEIGHT TRAINING AEROBICS RUNNING
OR OTHER ACTIVITIES THAT THEY FEEL HAVE LOST THEIR STIMULUS AS STAND
ALONE
EXERCISES 0ARTICIPANTS HAVE NEVER FAILED TO SURPRISE ME )N THE PAST ) HAVE
TRAINED ACTORS DANCERS DOORMEN EXECUTIVES ARTISTS MUSICIANS $*S LAWYERS
AND PROFESSIONAL SPORTSPEOPLE
)N MY EXPERIENCE THERE ARE A FEW FUNDAMENTAL REASONS WHY PEOPLE
TURN TO BOXING
4HEY WANT SOMETHING NEW IN THE WAY OF TRAINING THAT WILL BE DEMANDING
BUT REFRESHING .O MATTER HOW PLACID PEOPLE ARE BY NATURE MOST OF
THEM STILL FEEL GREAT ENJOYMENT FROM HITTING SOMETHING HARD ! MIDDLE
AGED PHYSICALLY DISABLED LADY WOULD COME INTO THE GYM FOR MINUTES
ON QUIET AFTERNOONS TO SIMPLY PUNCH THE HEAVY BAG IN OZ GLOVES
3HE WOULD LEAVE IN A CALM SERENE MOOD TELLING US HOW MUCH BETTER
SHE FELT 4AKING OUT YOUR FRUSTRATION AND ANGER ON A PUNCHBAG IS A GREAT
FORM OF PSYCHOLOGICAL SELF
HELP "UY A PUNCHBAG AND SACK YOUR ANALYST
WHAT BETTER FORM OF ANGER MANAGEMENT CAN THERE BE #HEAPER TOO
EVEN WITH GYM MEMBERSHIP
4HEY FEEL THEY WOULD LIKE A SHOT AT hWHITE COLLARv BOXING COMPETITION
IN WHAT WAS ONCE MORE OF A BLUE COLLAR SPORT 3CHOOLS DO NOT TEACH
BOXING IT BECAME CONSIDERED DECADENT AND POLITICALLY INCORRECT YEARS
AGO /NLY THE FORCES AND SOME UNIVERSITIES STILL ENCOURAGE IT /XFORD
AND #AMBRIDGE HAVE AN ANNUAL 6ARSITY MATCH AND THERE IS A BOXING
UNION STUDENT FEDERATION /NE OF OUR STUDENTS 2OB (OWARD A FORMER
/XFORD "OXING "LUE WHO GOES BACK TO /XFORD TO HELP WITH TRAINING
HAS SINCE MOVED INTO WHITE COLLAR COMPETITION AND IS AS YET UNBEATEN
"OXING CLUBS EVEN FOR YOUNGSTERS ARE FEW AND FAR BETWEEN THEY
DO NOT USUALLY GENERATE MUCH REVENUE AND RISING RENTS AND OTHER
OUTGOINGS HAVE SADLY FORCED MANY CLUBS TO CLOSE 9EARS AGO THESE CLUBS
DID NOT HAVE TO COMPETE WITH HOME COMPUTERS AND KARATE CLUBS FOR
THEIR MEMBERSHIP
4HEY ARE NOT LOOKING TO GET A HUGE BUILD BUT SEEK THE LITHE MUSCULAR
LOOK THAT lGHTERS DEVELOP AS OPPOSED TO BODY BUILDERS $ESPITE THE
CLAIM OF MANY OTHER MARTIAL ARTS BOXING IS STILL SEEN AS THE PRIME
MEANS OF SELF DEFENCE 9OU GET TWO FOR ONE ON THIS SCORE AS YOU
BECOME ABLE TO lGHT AND IN CONDITION TO DO SO AS WELL
!S PART OF OR AS AN INTRODUCTION TO A MARTIAL ART OR INTEGRATED MARTIAL
ART SUCH AS MUAY THAI 0ANANTUKAN KICKBOXING 6ALE 4UDO AND *EET +UNE
$O
"OXING HAS BECOME REGARDED IN THE MEDIA AS A MINORITY SPORT COVERING
ONLY MAJOR CONTESTS USUALLY INVOLVING HEAVYWEIGHTS )TS RESURGENCE HAS
COME FROM PUBLIC INTEREST IN DOING IT INSTEAD OF WATCHING IT ! FEW YEARS
AGO THE HIGH
TECH GYMS WOULD NEVER HAVE INCLUDED A PUNCHBAG AMONG
THEIR GLITTERING ARRAY OF SHINY MACHINES BUT CLIENTS WANTED THEM AND THEY
WANTED TO KNOW HOW TO SKIP ROPE LIKE A lGHTER .EW GYMS ARE SPRINGING
UP WHICH INCLUDE ROWS OF BAGS AND EVEN BOXING RINGS #ONTEMPORARY lLMS
ABOUT BOXING INCLUDE 4HE #INDERELLA -AN 2USSELL #ROWE !GAINST THE 2OPES
-EG 2YAN 4HE #ALCIUM +ID /RLANDO "LOOM AND -ILLION $OLLAR "ABY
#LINT %ASTWOOD AND (ILARY 3WANK BUT DONT JUST WATCH IT GIVE IT A TRY
"OXING AND THE "OB "REEN !CADEMY
)T WAS *EET +UNE $O *+$ WHICH RE
AWAKENED MY INTEREST IN BOXING
THE WAY WE TEACH AT THE !CADEMY IS GENERALLY REFERRED TO AS 7ESTERN
"OXING WHICH DIFFERENTIATES IT FROM THE MANY OTHER FORMS OF BOXING )T IS
TAUGHT AS THE lRST AND MOST BASIC ELEMENT OF THE MANY
FACETED ART OF *+$
DEVISED BY "RUCE ,EE CONTINUED PRINCIPALLY BY $AN )NOSANTO HIS FRIEND
AND STUDENT AND POPULARISED IN THE 5+ BY "OB "REEN HIMSELF A STUDENT
OF 3IFU )NOSANTO "RUCE ,EE BELIEVED IN TRAINING INCREDIBLY HARD PUSHING
HIMSELF TO THE LIMIT (E RAN HE SKIPPED HE WEIGHT
TRAINED HE WORKED OUT
ON PUNCHBAGS AND PADS AND HE CYCLED MOSTLY mAT OUT
!T THE !CADEMY WE USE ALL THE SAME TRAINING SKILLS PLUS A FEW MORE
AS MORE MODERN THINKING AND INNOVATIONS ARE ABSORBED /VERTRAINING IS
SOMETHING TO ALWAYS BE AWARE OF SOME PEOPLE ACTUALLY HAVE TO BE TOLD
TO CUT BACK THEIR TRAINING BEFORE THEIR OVER
ENTHUSIASM MAKES THEM ILL )T IS
ONE THING TO VENERATE "RUCE ,EE IT WOULD BE INADVISABLE TO COPY HIS FULL
TRAINING REGIME
) HAVE BEEN TEACHING AND TRAINING AT THE !CADEMY FOR NEARLY YEARS
SAD SOUL THAT ) AM AND HAVE ENJOYED ITS TERRIlC ATMOSPHERE AND AMBIENCE
AS WELL AS ITS COMPLETE ABSENCE OF ELITISM SEXISM RACISM AND LUCKILY FOR
ME AGEISM
"OXING FOR ALL
-Y SPECIALITY HAS ALWAYS BEEN SPECIlC CONDITIONING WHETHER IT WAS FOR
MARTIAL ARTS BOXING SOCCER RUGBY SKIING TENNIS OR JUST PERSONAL TRAINING TO
GET IN GOOD SHAPE ) HAVE NO PRECONCEPTIONS ABOUT WHICH PEOPLE ARE BEST
SUITED TO WHICH SPORT )F YOU FANCY HAVING A GO AT BOXING WHY WAIT UNTIL
YOU ARE OLDER lTTER OR LIGHTER )T IS A SPORTOR ART WHICHEVER WAY YOU
LOOK AT ITIN WHICH YOU WILL GET lTTER BY PARTICIPATION AT EVEN THE LOWEST
LEVEL )T IS NOT UNTIL YOU HAVE DIPPED YOUR TOES IN THE WATER THAT YOU WILL
DETERMINE HOW DEEP YOU WANT TO GO IN AND HOW FAR FROM THE SHORE YOU
WANT TO STRIKE OUT
) HAVE BEEN PLEASANTLY SURPRISED BY THE INCREASING NUMBER OF WOMEN
WHO NOW ENJOY NOT JUST BOXING TRAINING BUT SPARRING AS WELL USUALLY
WITH THE GUYS 4HESE GIRLS ARE lT AND STRONG AND CAPABLE OF DEFENDING
THEMSELVES AS IS SADLY REQUIRED IN SOME OF OUR URBAN AREAS )F ANY OF MY
FEMALE STUDENTS READ THIS AND THINK ) AM BEING PATRONISING ) CAN ONLY SAY
ONE THING PLEASE DONT HIT ME
4ECHNIQUE
) WILL TOUCH ONLY BRIEmY ON TECHNIQUE IN #HAPTER AS THAT WOULD NEED
A BOOK IN ITSELF ) HAVE THEREFORE SIMPLY OUTLINED THE BASIC PUNCHES TO HELP
WITH WORKING ON PADS AND BAGS
) SINCERELY BELIEVE YOU CAN LEARN TO TRAIN FROM A BOOK BUT YOU CANNOT
LEARN TO lGHT FROM ONE YOU NEED TO GET TO A GYM %VEN THE BEST BOOK ON
GOLF CANNOT TEACH YOU HOW TO HIT A DECENT DRIVE A CRICKET BOOK CANNOT
PREPARE YOU TO FACE A FAST BOWLER AND A BOOK ON CYCLING CANNOT SHOW YOU
HOW TO RIDE A BIKE 4HE BEST BOXING TECHNIQUE BOOK ) HAVE COME ACROSS IS
STILL 4HE ,ONSDALE "OXING -ANUAL BY THE LATE $AVID *AMES ALTHOUGH YEARS
OR SO OLD IT WILL ADVISE YOU ON PUNCHING AND DEFENDING BUT THE THEORY IS
ONLY A SMALL PERCENTAGE OF WHAT YOU NEED 4HE ACTUAL PRACTICAL APPLICATION
IS PARAMOUNT
7HY BOXING
"OXING WILL IMPROVE STRENGTH OF BOTH BODY AND CHARACTER SPEED
AEROBIC AND ANAEROBIC lTNESS AGILITY AND MUSCULAR AND CARDIOVASCULAR
ENDURANCE AS WELL AS PROVIDING A MEANS OF SELF
DEFENCE
7HAT SORT OF BOXING
4HIS IS NOT THE BOXING OF ,AS 6EGAS OR THE 2OYAL !LBERT (ALL BUT BOXING
AS A FORM OF MARTIAL ART HOPEFULLY WITH THE SPIRIT VALUES AND MUTUAL RESPECT
THAT CAN USUALLY BE FOUND IN GENUINE MARTIAL ARTS TRAINING
7HY A BOOK ON BOXING TRAINING
%VERY DAY AT THE GYM WITH MY FELLOW INSTRUCTORS 7AYNE $AVE AND
/WEN WE ARE lELDING QUESTIONS ON THE BEST WAY TO TRAIN 4HE MORE
DEDICATED STUDENTS WRITE INFORMATION DOWN OR GET ONE OF US TO )T WAS THE
GIRLS IN THE OFlCE WHO lRST MOANED AT ME TO WRITE A BOOK AND MY ORIGINAL
INTENTION WAS TO SET IT ALL DOWN FOR THE STUDENTS AT THE !CADEMY &OR ALL
) KNOW THEY MAY BE THE ONLY READERSHIP ) EVER GET )F THIS HELPS ANYBODY
GET lTTER AND HEALTHIER ) WILL FEEL THE EFFORT HAS BEEN WORTHWHILE )F IT GETS
SOMEBODY INTO A GYM WORKING OUT ON THE HEAVY BAG ) WILL BE EXTREMELY
PLEASED
(APPY TRAINING
4ECHNIQUE
4HE INFORMATION GIVEN IS FOR RIGHT
HANDERS SETTING UP WITH THE LEFT FOOT
FORWARD )F YOU ARE LEFT
HANDED MY APOLOGIES JUST REVERSE ALL RIGHT AND LEFT
HANDED INSTRUCTIONS
$O NOT FORGET WHAT THE BASIC AIM MUST BE HIT BUT AVOID BEING HIT BACK
.EVER EVEN WHEN WORKING ON BAGS OR PADS HANG AROUND TO ADMIRE YOUR
HANDIWORK 2EMEMBER THIS CRUDE BUT USEFUL MAXIM FAVOURED BY THE OLD
SCHOOL HIT AND HOP IT
4HE STANCE
)MAGINE YOU ARE STANDING ON A
LARGE CLOCKFACE YOUR LEFT FOOT ON
O CLOCK AND YOUR RIGHT FOOT AT
TWENTY PAST TWELVE 9OU WILL TRY TO
MAINTAIN THIS STANCE FOR MOST OF THE
TIME YOU ARE BOXING MAKING SURE
YOU NEVER CROSS YOUR FEET
4HE STANCE
9OUR
BODYWEIGHT
LEANS
MINIMALLY FORWARD FROM THE
WAIST 9OU ARE NOT BOLT UPRIGHT
BUT SLIGHTLY CROUCHED 9OUR CHIN IS
LOW ENOUGH TO TRAP A TENNIS BALL
UNDERNEATH IT BUT YOUR EYES ARE ON
THE TARGET "OTH ELBOWS ARE TUCKED
COMFORTABLY AGAINST THE RIBS AND
THE RIGHT HAND SEMI
CLOSED READY
TO BLOCK OR HIT IS CLOSE TO THE CHIN
4HE LEFT HAND IS HELD AT THE SAME
HEIGHT AS THE RIGHT BUT FORWARD OF IT WITH ABOUT v BETWEEN THE GLOVES
4HE LEFT GLOVE IS CLOSED "OTH ARMS NEED TO FEEL RELAXED AS SHOULD THE LEGS
!VOID TENSION AT ALL COSTS
!LL YOU NEED TO REMEMBER WHEN YOU lRST START IS
A THE FRONT FOOT TAKES YOU FORWARDS
B THE BACK FOOT TAKES YOU BACKWARDS
C IF YOU WANT TO GO RIGHT PUSH OFF WITH THE LEFT FOOT
D IF YOU WANT TO GO LEFT PUSH OFF WITH THE RIGHT FOOT
3TAY ON THE BALLS OF THE FEET AND PRACTICE MAINTAINING 3TARTING POSITION
GOOD BALANCE AS YOU MOVE AROUND $O NOT BOUNCE
MOVE IN A SLIDING FASHION GLIDING LIKE A BALLROOM DANCERA TOUGH BALLROOM
DANCER
&OOTWORK
4HE LEFT JAB
'EORGE &OREMAN ALWAYS MAINTAINED THAT
THE JAB WAS THE MOST IMPORTANT PUNCH
AND IT IS ALWAYS THE lRST PUNCH THE NOVICE
MUST MASTER BEFORE MOVING ON )T IS QUITE A
4HE JAB
NATURAL ACTION MORE LIKE A SPEAR THAN A CLUB DELIVERED SHARPLY AND CLEANLY
WITH INSTANT RETRACTION *UST SNAP THE LEFT GLOVE TO THE TARGET IN A STRAIGHT LINE
LANDING WITH THE KNUCKLE AREA OF THE GLOVE 4URN THE LEFT HIP AND SHOULDER
AS YOU DO SO FOR ADDED POWER 4HE MOST IMPORTANT PART OF ANY PUNCH IS
THE TRANSFER OF WEIGHT 7ITH THE JAB YOU WILL USE THE BALL OF THE RIGHT FOOT
TO PROPEL YOUR WEIGHT FORWARD STEPPING FORWARD WITH THE LEFT A FEW INCHES
4HE MOMENTUM ALL COMES FROM THE BALL OF THE RIGHT FOOT TRY TO PICTURE
SOMEBODY STANDING ON YOUR TOES AS YOU HIT TO GET THE RIGHT hFEELv 4RY TO
HIT THROUGH THE TARGET AS OPPOSED TO SIMPLY REACHING IT 2ETRACT YOUR GLOVE
TO THE BASIC STANCE POSITION IN THE SAME PLANE IT TRAVELLED FORWARD IN THUS
AVOIDING A POTENTIAL RIGHT HAND COUNTER BEING lRED THROUGH THE GAP THAT
WILL BE THERE IF YOU DROP THE HAND +EEP BOTH HANDS UP AT ALL TIMES AT THIS
STAGE OF YOUR DEVELOPMENT
4HE STRAIGHT RIGHT RIGHT CROSS
4HIS IS WHERE YOU CAN TURN THE POWER ON HITTING OFF YOUR NATURALLY
4HE CROSS
STRONGER WING WITH THE SATISFYING FEELING YOU
DERIVE FROM IT !S WITH THE JAB YOU WILL NEED
THE TRANSFERENCE OF POWER DRIVING OFF THE BALL
OF THE RIGHT FOOT TURNING THE HIP AND SHOULDER
IN THE DIRECTION OF THE INTENDED TARGET 4HE
UPPER ROW OF KNUCKLES ARE THE HARDEST PART OF
THE HAND SO ATTEMPT TO PUNCH SLIGHTLY DOWNWARD ON IMPACT TO ENSURE IT
IS THIS PART OF THE HAND THAT MAKES CONTACT lRST 3TAY UPRIGHT KEEPING THE
SHOULDERS OVER THE HIPS TO AVOID hREACHINGv FOR THE TARGET IN SUCH A WAY
THAT THE UPPER BODY LEANS FORWARD WHICH WILL RESULT IN A LOSS OF POWER AND
A SWIFT COUNTER IF PERFORMED WHEN SPARRING 7HEN YOU GO FORWARD YOUR
HIPS MUST GO WITH YOU IN ORDER TO PUNCH YOUR FULL WEIGHT 4HE LEFT SIDE OF
THE BODY SHOULD ALLOW THE RIGHT SIDE TO PIVOT ACTING LIKE A HINGE 4RY TO
PUNCH hTHROUGHv THE TARGET RATHER THAN JUST REACHING IT )N THE MEANTIME
YOUR LEFT HAND REMAINS ALONGSIDE THE JAW PROVIDING PROTECTION 4HE ELBOW
SHOULD BE TUCKED IN TIGHTLY TO THE RIBS 0RACTICE ON THE MORE STATIC HEAVY
BAG TO BEGIN WITH AND THEN GRADUATE TO THE FOCUS PADS 4HE ARM COMES
BACK TO THE DEFENSIVE POSITION THE INSTANT AFTER LANDING IN EXACTLY THE SAME
PLANE AS IT MADE ITS FORWARD MOVEMENT TO GUARD AGAINST A COUNTER
ATTACK
+EEP YOUR CHIN DOWN AND YOUR EYES ON THE TARGET
4HE HOOK
4HE LEFT HOOK IS MORE COMMONLY USED THAN THE RIGHT USUALLY BECAUSE IT
IS ATTEMPTED FROM THE SIDE TO GET OVER OR UNDER THE DEFENSIVE RIGHT HAND
TRYING TO HOOK OVER THE EXTENDED LEFT LEAD IS EXTREMELY DIFlCULT AND THE
RIGHT HOOK IS MORE COMMONLY A FOLLOW
UP TO A SUCCESSFUL LEFT HOOK OR A
BODY SHOT HAVING SLIPPED UNDER A JAB
4O LAUNCH THE HOOK SHIFT YOUR WEIGHT
TO THE SIDE YOU INTEND TO HIT FROM TURNING
THE HIP AND SHOULDER TO THAT SIDE 9OUR ARM IS
4HE HOOK
BENT AT THE ELBOW AT ABOUT DEGREES 4HE OTHER HAND IS PULLED CLOSE TO
THE HEAD FOR PROTECTION "Y RAPIDLY RAISING THE HEEL AND PIVOTING THE HIP OF
THE HITTING SIDE SIMULTANEOUSLY MAKE A VIOLENT NO OTHER WORD DESCRIBES
THE REQUIRED ACTION TURN AND SLAM THE HAND AGAINST THE TARGET WITH THE
UPPER KNUCKLES LEADING AND THE THUMB TUCKED IN TIGHTLY ON TOP AT CONTACT
4HE INSTANT AFTER HITTING WHIP THE HAND BACK TO THE DEFENSIVE POSITION 9OUR
FEET ARE IN THE h PAST v POSITION FOR THE JAB AND THE STRAIGHT RIGHT BUT
FOR THE HOOK TRY A MINIMAL CHANGE OF STANCE TO hA QUARTER PAST v IN
ORDER TO ALLOW YOUR HIPS TO TURN MORE EASILY AND RAPIDLY
4HE UPPERCUT
4HIS IS A PUNCH YOU WOULD USE AT CLOSE RANGE ALMOST EXCLUSIVELY USED
WITH THE STRONG HAND 4RY TO DEVELOP THIS PUNCH ON THE hTEARDROPv TYPE
BAG SOMETIMES REFERRED TO AS THE hHOOK AND UPPERCUTv BAG )N A hQUARTER
PAST v STANCE DROP THE RIGHT SHOULDER THEN DRIVE UPWARDS EXPLOSIVELY
WITH THE HIPS AS YOU PUNCH UPWARD IN AN ALMOST VERTICAL PLANE 4HE LEFT
4HE UPPERCUT
HAND IS PULLED IN TO THE SIDE OF THE HEAD TO GUARD AGAINST A COUNTER 4HE
PUNCH SHOULD TRAVEL LESS THAN v AND THE HAND SHOULD RETURN RAPIDLY TO
THE DEFENSIVE POSITION AFTER CONTACT DO NOT FEEL TEMPTED TO TRAVEL HIGHER
THAN THE TARGET OR TO START YOUR HAND FROM A LOW POSITION YOU WILL END UP
THROWING A POOR IMITATION OF A hBOLOv PUNCH WHICH WOULD BE INADVISABLE AT
THIS STAGE 7HILST LANDING THE BLOW YOUR PALM SHOULD BE FACING YOU
7ITH APOLOGIES AGAIN TO LEFTHANDERS WHO SHOULD REVERSE ALL INSTRUCTIONS
SOME COMBINATIONS TO START WITH ARE
LEFT JAB STRAIGHT RIGHT LEFT HOOK
LEFT JAB RIGHT UPPERCUT LEFT HOOK
LEFT JAB STRAIGHT RIGHT LEFT HOOK RIGHT HOOK
4HERE ARE MORE PUNCHES USUALLY VARIATIONS OF THE ABOVE CHANGING THE
AREA OF ATTACK OR SHAPE OF THE ARM BUT DONT FEEL TEMPTED TO MOVE ON
UNTIL YOU HAVE MASTERED THE BASIC PUNCHES
-AKING A lST
)T IS NOT UNUSUAL FOR BEGINNERS TO WONDER ABOUT THE BEST WAY TO hMAKE
A lSTv IN SUCH A WAY THAT THEY WILL NOT HURT THE HAND ESPECIALLY THE THUMB
-OST INJURIES THAT BEGINNERS INCUR ARE TO THE WRIST THROUGH FAILURE TO KEEP
A STRAIGHT ARM ON CONTACT OR TO THE THUMB THROUGH INCORRECT PLACEMENT
OF THE THUMB 4HE FOLLOWING GUIDE IS FOR THE ABSOLUTE BEGINNER SENIOR
TRAINERS CAN SKIP TO THE NEXT CHAPTER
3ETTLE HAND COMFORTABLY INTO GLOVE PULLING HARD ON THE WRISTBAND TO
ENSURE SNUG lT 7HEN BUYING GLOVES TRY THEM ON WEARING HAND
WRAPS
IF YOU INTEND TO TRAIN ON BAGS AND PADS WEARING WRAPS &OR THIS REASON
QUITE APART FROM THE FRAGRANCE ISSUE YOU NEED YOUR OWN BAG MITTS
#LOSE HAND LEAVING THUMB IN THE hTHUMBS UPv POSITION SEE lG
$RAW THUMB TIGHTLY DOWN AGAINST lNGERS SEE lG
4HUMB -534 BE RETAINED IN THIS POSITION &AILURE TO DO SO WILL ALMOST
CERTAINLY LEAD EVENTUALLY TO INJURY
)F THIS PROVES PROBLEMATIC TRY TAILOR MADE hCUT THUMBv STYLE BAG MITTS
WHICH ARE GENERALLY ABOUT THE SAME COST AS THE ORTHODOX TYPE !
RADICAL ALTERNATIVE WOULD BE TO CUT OFF THE THUMB SECTION
OF YOUR OLD GLOVES TO SEE IF THIS PROVIDES A SOLUTION
!S WITH FOOTWEAR NEVER PERSIST WITH
ANY KIT THAT IS UNCOMFORTABLE 4HE
PROBLEM USUALLY JUST GETS WORSE
4HUMB UP
4HE lST
"AGWORK
!CCORDING TO HOW WELL THE GYM YOU TRAIN IN IS EQUIPPED YOU USUALLY
HAVE A CHOICE OF PUNCHBAGS 9OU ARE ADVISED TO WRAP YOUR HANDS SEE
SECTION ON HAND
WRAPPING P AND WEAR GOOD QUALITY LEATHER BAG MITTS
(ITTING WITH BARE KNUCKLES MAY LOOK MACHO BUT COULD PUT YOU ON THE ROAD
TO ARTHRITIC HANDS IN LATER LIFE
,IGHT BAG
,EFT JAB ON THE LIGHT BAG
5SED
FOR
FAST
PUNCHING COMBINATIONS
)T WILL HAVE A GENEROUS
SWING WHICH ENCOURAGES
CHANGING YOUR ANGLE TO
AVOID THE BAG AND HIT IT WHILE IT IS STILL hON THE MOVEv $ONT
PUT YOUR HANDS OUT TO STEADY IT BETWEEN HITS TRY TO CONTROL
IT AS YOU WOULD AN OPPONENT 4O STOP IT DEAD HIT IT HARD AS IT
SWINGS DIRECTLY TOWARDS YOU 4RY FAST
HITTING MINUTE ROUNDS
WITH A MINUTE BREAK
IN BETWEEN 5SE hBOB
AND WEAVEv AS SHOWN TO
AVOID THE BAG
"OB AND WEAVE TO AVOID THE BAG
(EAVY BAG
"UILD UP YOUR PUNCHING
POWER WITH HARD DELIBERATE
HITTING 3TRIKING THIS BAG AS IT
SWINGS TOWARDS YOU WILL STRENGTHEN
THE POWER OF YOUR PUNCH )T MUST BE
STRESSED THAT THE ARM ON HITTING MUST BE
STRAIGHT AS YOU MAKE SOLID CONTACT WITH THE
KNUCKLE PART OF THE GLOVE A COCKED WRIST CAN RESULT IN
WRIST INJURIES WHEN USING THE HEAVY BAG -IX UP LONG
AND CLOSE
RANGE PUNCHES
&LOOR TO CEILING BALL
%XCELLENT TRAINING TOOL FOR HONING YOUR REm EXES /N
BEING STRUCK THE BALL WHIPS BACK AND FORTH PROVING AN
EXTREMELY ELUSIVE MOVING TARGET NOT UNLIKE AN OPPONENT
3TRAIGHT RIGHT ON THE HEAVY BAG
MOVING HIS HEAD RAPIDLY
TO AVOID YOUR PUNCHES
4HIS BALL CAN MAKE
YOU LOOK SILLY AT lRST
AS IT IS HARD TO JUDGE ITS
UNPREDICTABLE MOVEMENT )T
TEACHES A VERY VALUABLE LESSON
IF YOU HIT IT AND THEN FAIL TO MOVE
&LOOR TO CEILING BALL
YOUR HEAD AS YOU SHOULD ALWAYS DO IT COMES BACK
WITH A VENGEANCE ) ONCE WITNESSED A SPECTACULAR hKNOCKDOWNv WHEN A
GUY STRUCK IT A MASSIVE BLOW BUT STAYED IN THE SAME PLACE WITH HIS HEAD
FULLY EXPOSED TO THE RAPID RETURN OF THE BALL 2EGULAR USE SHOULD IMPROVE
YOUR ACCURACY AND AWARENESS
4EARDROP BAG
5SEFUL TO IMPROVE HOOKS AND UPPERCUTS THESE TEND TO COME WITH
DIFFERENT TYPES OF lLLINGS 4HE MAIZE
lLLED VARIETY TEND TO BE MORE STABLE
BUT SMALLER VERSIONS ARE AVAILABLE WHICH CALL MORE FOR SPEED AND ACCURACY
OF CLOSE
RANGE PUNCHES
3PEEDBALL
4EARDROP
SHAPED BALL WITH A WOODEN PLATFORM MOUNTED ABOVE 6ERY
GOOD FOR ENDURANCE AS YOU HAVE TO KEEP BOTH HANDS PUNCHING CONTINUOUSLY
!LSO ENCOURAGES HAND AND FOOT CO
ORDINATION .OT ALWAYS POPULAR AS
PUNCHES ARE MADE IN AN UNREALISTIC hROLLINGv FASHION AND THE NOISE THEY
MAKE IS INCREDIBLE 5NSUITABLE FOR HOME USE IF THE WALLS ARE THIN OR IF YOUR
NEIGHBOURS DISLIKE NOISE
7ALLBAGS
3TURDY BAGS SIMILAR TO KICK
SHIELDS USED IN MARTIAL ARTS ) HAVE SEEN
,EFT HOOKING THE TEARDROP BAG
THEM USED FOR THIS PURPOSE MOUNTED ON THE WALL IN A FRAME OR BY HOOKS
)N THE CROWDED GYMS OF %ASTERN %UROPE AND #UBA THEY ARE STILL QUITE
POPULAR AS THEY ALLOW MORE PEOPLE TO TRAIN 4HE DRAWBACK IS THAT THEY ARE
ONLY SUITABLE FOR STRAIGHT PUNCHES
3TANDBALLS
4HE STANDBALL IS AN OLD FAVOURITE AND ALTHOUGH MOST BOXING GYMS USED
TO HAVE ONE THEY HAVE BECOME SOMETHING OF A RARITY ESPECIALLY DUE TO THE
FACT THAT THEY HAVE TO BE BOLTED TO THE mOOR FOR SAFETY 4HEY ARE VERY GOOD
FOR TEACHING NOVICES HOW TO JAB AND TO DEVELOP TIMING
(ITMEN
&OR A FEW YEARS NOW VARIOUS lGURES ON A SAND OR WATER lLLED BASE
HAVE BECOME POPULAR FOR TRAINING 4HE ONLY REASON ) CAN SEE FOR THIS IS THAT
THEY ARE PORTABLE AS THEY COST TWICE AS MUCH AS A GOOD QUALITY LEATHER
PUNCHBAG 4HEY DO NOT HOWEVER NEED A RAFTER TO HANG FROM FOR HOME USE
7E INHERITED ONE AT OUR GYM BECAUSE A GUY WHO TRAINED THERE WAS ON
ORDERS TO GET RID OF IT WHEN HE MOVED IN WITH HIS GIRLFRIEND WHO HATED THE
SIGHT OF IT )T WAS QUITE WARMLY RECEIVED AND GOT A LOT OF USE )T RESEMBLED
THE TOP HALF OF A TOUGH
LOOKING WELL
BUILT MUSCLEMAN 5NFORTUNATELY
hHEv COULDNT TAKE THE PUNCHES AND WAS DECAPITATED AFTER A FEW MONTHS
3UITABLE FOR HOME TRAINING BUT PRICEY !NOTHER VERSION LIGHTS UP WHEN
HITNO COMMENT
7HICHEVER BAG YOU WORK ON BEST RESULTS COME FROM HITTING NOT JUST TO
REACH THE BAG BUT TO VISUALISE YOURSELF PUNCHING RIGHT hTHROUGHv THE BAG
!CCESS TO PUNCHBAGS
*AMES "ROWN WHOSE VERSION OF .IGHT 4RAIN INCIDENTALLY IS EXCELLENT
TRAINING MUSIC MAY HAVE A BRAND NEW BAG BUT YOU WILL NEED TO TAKE SEVERAL
PRECAUTIONS BEFORE BUYING ONE FOR THE HOME )F YOU LIVE IN A CONVERTED
FACTORY SPACE A SOLID LOFT APARTMENT OR OWN A ROOMY BRICK
BUILT SHED
OR GARAGE OR A SIMILARLY ROBUST SETTING ALL YOU NEED IS A STOUT HOOK TO
HANG YOUR BAG FROM 4HIS HOWEVER MAY CREATE CERTAIN PROBLEMS THE MOST
COMMON OF WHICH ARE AS FOLLOWS
3TRUCTURAL DAMAGE 0EOPLE OFTEN FAIL TO RECOGNISE THE STRESS ENGENDERED
BY CONTINUAL SESSIONS ON EVEN A LIGHT BAG "RINGING THE CEILING DOWN
CAN PROVE MORE COSTLY THAN GYM MEMBERSHIP A RISKY VENTURE IN THE
AVERAGE HOME )F YOU ARE TEMPTED TO INSTALL ONE ENSURE YOU CONSULT A
TRUSTED ARCHITECT OR BUILDER lRST
.OISE 9OUR NEIGHBOURS ARE UNLIKELY TO SUFFER THE CONSTANT TATTOO AND
DULL THUDS RENDERED BY YOUR EFFORTS
&ITTINGS AND lXINGS CAN BE COSTLY IF YOU HAVE TO EMPLOY SOMEBODY TO
INSTALL IT AND UNLESS SPACE IS NOT AT A PREMIUM YOU WILL HAVE A STORAGE
PROBLEM 9OUR NEAREST AND DEAREST MIGHT NOT CONSIDER IT AN ATTRACTIVE
FEATURE IF CONSTANTLY ON VIEW
0UNCHBAGS CAN BE AS INEXPENSIVE AS a FOR THE VINYL
VARIETY OR QUITE COSTLY FOR A TOP OF THE RANGE LIKE 2EYES
OR %VERLAST LEATHER VERSION &OR ABOUT a YOU CAN GET A
DECENT lLLED LEATHER BAG %BAY IS WORTH INVESTIGATING IF YOU
ARE NOT BOTHERED ABOUT A SECOND HAND ONE 4HE LOCAL FREE
NEWSPAPERS USUALLY ADVERTISE PLENTY JUST AFTER #HRISTMAS
AS THE NEW OWNERS DISCOVER THAT THE WELL
INTENTIONED GIFT
CANNOT BE HUNG ANYWHERE AT HOME )T IS WISEST TO BUY A
lLLED BAG HOME lLLING IS NEVER AS GOOD AS THE MANUFACTURERS
PRODUCT &REESTANDING PUNCHBAGS THE BASE lLLED WITH SAND
OR WATER FOR STABILITY ARE AVAILABLE FOR ABOUT a
a
BUT YOU WILL NEED A STRONG mOOR TO WITHSTAND THE
INEVITABLE WEAR AND TEAR 4HEY ARE GREAT TO USE AS THEY
MAKE MOVEMENT POSSIBLE
&REESTANDING PUNCHBAG
&OCUS PAD
TRAINING
&OCUS PADS
&OCUS PADS ALLOW FOR A RANGE OF SHOTS
%VERY PUNCH CAN BE ATTEMPTED ESPECIALLY
WITH AN ADEPT PAD
HOLDER 0AD HOLDING IS A
SPECIlC SKILL AND CAN IMPROVE THE HOLDERS
REmEXES AND FOOTWORK AS WELL AS THOSE OF
THE HITTER )N ADVANCED DRILLS SEE PAD DRILLS
P IT CAN IMPROVE STAMINA ENDURANCE
AND MOTOR SKILLS 4HEY ARE EXCELLENT SOME
MIGHT SAY IRREPLACEABLE FOR COACHES TO
ILLUSTRATE THE CORRECT PUNCHING TECHNIQUE
AND DEVELOP COMBINATION PUNCHING
3EE ALSO SECTION ON EQUIPMENT P
&OCUS PADS HELD FOR LEFT JAB RIGHT CROSS
&OCUS MITTS
&OCUS MITTS ALSO KNOWN AS COACHING MITTS RESEMBLE A HUGE SPARRING
GLOVE WITH HEAVY PADDING AND A FOCUS AREA ON THE PALM 4HEY TAKE PAD
HOLDING A STAGE FURTHER
ALLOWING THE INSTRUCTOR TO
HOLD A MORE DEMANDING
SESSION BY SWITCHING FROM
HOLDING TO HITTING TESTING
DEFENSIVE AND COUNTER
PUNCHING CAPABILITIES
&OCUS MITTS
(OW TO HOLD
A
&OCUS PADS HELD FOR A LEFT JAB B RIGHT CROSS C RIGHT CROSS LEFT HOOK
(OLDING THE PADS NEEDS TO BE TAUGHT INITIALLY
TO HELP PREVENTION OF ELBOW LIGAMENT INJURIES SUCH
AS THE DREADED TENNIS ELBOW ABOVE THE ELBOW
OR GOLFERS ELBOW BELOW THE ELBOW WHICH CAN BE
SUFFERED WITHOUT EVER HEFTING A RACQUET OR CLUB
4HE ARMS SHOULD BE RELAXED TO ALLEVIATE THE
hSHOCK FACTORv 4HE HOLDER MUST LEARN TO ANTICIPATE
BLOWS AND TO ABSORB THEIR ENERGY IN A TECHNIQUE
SIMILAR TO l ELDING A CRICKET BALL BY USING A LITTLE hGIVEv
ON CONTACT 2EDUCE RISK OF EYE INJURY BY SECURING
m APPY STRAPS BEFORE USE
4O HELP PREVENT STRAINS AND OVERUSE INJURIES PRE
STRETCH THE FOREARM AS ILLUSTRATED IN l G !FTER A
HARD SESSION ON THE PADS REPEAT THE STRETCHES AND
SHAKE YOUR ARMS AND l NGERS OUT
3TRETCHES
#OMBINATIONS ON THE FOCUS PADS
)F YOU ARE STARTING OUT SPEND A LITTLE TIME JUST PRACTISING A BASIC JAB AND
CROSS COMBINATION TO GET THE CORRECT RANGE FOOTWORK AND hFEELv FOR THE
PADS
0ROGRESS TO ADDING HOOKS AND UPPERCUTS BOTH OF WHICH NEED
PROFESSIONAL TUITION TO PRODUCE GOOD SAFE TECHNIQUE
(ERE ARE SOME SUGGESTED COMBINATIONS APOLOGIES TO LEFT
HANDERS
WHO WILL HAVE TO ADAPT ALL INSTRUCTIONS TO SUIT A RIGHT LEAD
7HERE THE TERMS hHEADv AND hBODYv ARE USED THIS REFERS TO HEIGHT
AND POSITION OF PAD WITH REFERENCE TO THESE TARGETS
*AB
#ROSS
,EFT HOOK
2IGHT HOOK
*AB
*AB
#ROSS
,EFT HOOK
,EFT HOOK TO
BODY
,EFT HOOK TO HEAD
2IGHT UPPERCUT
*AB
#ROSS
,EFT HOOK
*AB TO BODY
#ROSS TO HEAD
,EFT HOOK TO
BODY
*AB
#ROSS
,EFT UPPERCUT
2IGHT UPPERCUT
*AB TO HEAD
#ROSS TO BODY
,EFT HOOK TO HEAD
2IGHT CROSS TO
BODY
,EFT JAB
,EFT HOOK
2IGHT CROSS
*AB HIGH AND LOW HOLDER MOVING SIDE TO SIDE BACKWARD AND FORWARD
,EFT HOOK HIGH
(OLDER KEEPS PADS MOVING ATTEMPT TO JAB BOTH PADS
2IGHT HOOK HIGH
,EFT HOOK LOW
2IGHT UPPERCUT
2IGHT HOOK LOW
5SING BOB AND WEAVE TECHNIQUE DUCK INCOMING HOOKS AND REPLY WITH HOOKS
FROM BOTH HANDS
*ABS WITH PADS HELD hSHORT AND LONGv FOLLOWED BY hLONG AND SHORTv
5SING hSWAYBACK SNAPBACKv TECHNIQUE AVOID RIGHT CROSS COUNTER WITH LEFT
HOOK RIGHT UPPERCUT LEFT JAB
"LOCK INCOMING JAB AND COUNTER WITH OWN JAB BLOCK INCOMING RIGHT WITH
SHOULDER ROLL AND COUNTER WITH OWN CROSS
3PECIlC
"OXING $RILLS
(EAVY HANDS
)MPROVES HAND SPEED AND POWER 9OU CAN BUY PURPOSE BUILT GLOVES FOR
THIS EXPENSIVE OPTION OR TRY THESE CHEAPER OPTIONS
X KG DUMBBELLS
X SMOOTH STONES OF REASONABLE SIZE AND WEIGHT TO lT IN THE
PALM
) WAS FASCINATED AND IMPRESSED TO SEE
SOMEBODY USING A COUPLE OF ALABASTER EGGSn
PERFECT HAND lT AND PERFECT WEIGHT
3HADOW BOX HOLDING THE WEIGHTS FOR A SET
NUMBER OF ROUNDS THEN DISCARD AND SHADOW
BOX THE SAME NUMBER WITH EMPTY HANDS
CONCENTRATING ON HAND SPEED
"OX JUMPS
)MPROVES ANKLE JOINT STRENGTH IMPROVES
3HADOWBOX WITH HAND WEIGHTS
PUSH OFF FROM REAR FOOT WHICH IS ESSENTIAL IN
PUNCHING ESPECIALLY REGARDING JABS AND STRAIGHT PUNCHES
9OU WILL NEED A STEP BOX SIMILAR TO THE 2EEBOK VERSION WHICH MUST BE
STURDY AND STABLE PLACED ON A lRM SURFACE
"EGINNER LEVEL USING BOX
3TART BY STANDING ALONGSIDE BOX *UMP SIDEWAYS TWO FOOTED ONTO BOX
"OX JUMPS ADVANCED LEVEL
THEN OFF THE OTHER SIDE TO LAND TWO
FOOTED #ONTINUE JUMPING FROM SIDE TO
SIDE TAKING TWO BOUNCES ON THE BOX AND ON LANDING
!S BEGINNER BUT NOW TAKING ONLY
ONE BOUNCE ON THE BOX 'RADUATE
TO TAKING A SINGLE BOUNCE ON LANDING
AS WELL
TRAINING TIP
)NTERMEDIATE LEVEL USING BOX
!DVANCED LEVEL USING OR MORE BOXES
#LEAR THE BOX COMPLETELY WITH A
TWO
FOOTED JUMP FROM SIDE TO SIDE
/NCE COMPETENT TRY WITH OR MORE
BOXES CLEARING EACH INDIVIDUAL BOX
WITHOUT LANDING ON IT ,EAVE ABOUT
FOOT BETWEEN THE BOXES !T THIS
AND THE HIGHLY ADVANCED STAGE THE
INTENTION IS TO DEVELOP EXPLOSIVE LATERAL POWER
"E PATIENT AND SATISFY
YOURSELF WITH SHORT
PERIODS SUCH AS HALF A
MINUTE TO START WITH
BUILDING UP IN
SECOND
INCREMENTS UNTIL YOU CAN
LAST FOR MINUTESYOUR
ULTIMATE TARGET 7HEN
YOU JUMP PERFORM A
SWEEPING UPWARD MOTION
OF THE ARMS RAISING YOUR
HANDS FORWARD TO LEVEL
WITH YOUR SHOULDERS )
RECOMMEND WEARING
RUNNING SHOES WITH HEEL
SUPPORT FOR MINIMUM
DISCOMFORT TO CALF AREA
(IGHLY ADVANCED KILLER LEVEL USING BOXES AND ONE hMOTIVATORv
4HE MOTIVATOR FACES THE JUMPER AND THEN MOVES LATERALLY CHANGING
DIRECTION FREQUENTLY AND ABRUPTLY 4HE JUMPER HAS TO hMIRRORv THE LATERAL
MOVEMENT CLEARING THE BOXES AS THE MOTIVATOR DOES -ASOCHISTS CAN DO
THIS WITH HAND
WEIGHTS
4ENNIS BALL DRILL
3 HADOW BOX WITH A TENNIS BALL HELD IN PLACE UNDER THE CHIN IN ORDER TO
ADOPT THE CORRECT HEAD POSITION VERY SMALL FOLK CAN USE A GOLF BALL 4RY
WORKING ON PUNCHBAG KEEPING THE BALL IN PLACE THEN LET THE BALL
DROP BUT RETAIN THE SAME HEAD POSITION
SEE ALSO SOLO TRAINING WORKOUT P
3KIPPING
4HERE ARE A NUMBER OF REASONS WHY YOU SHOULD MAKE SKIPPING AN
ESSENTIAL PART OF YOUR TRAINING REGIME
)MPROVES CO ORDINATION 3KIPPING GETS UPPER AND LOWER BODY TO CO
ORDINATE MOVEMENTS A CRUCIAL FACTOR IN BOXING
!LLOWS AEROBIC AND ANAEROBIC TRAINING 9OU OR YOUR INSTRUCTOR MAKE
THE CHOICE OF WHAT LEVEL OF EXERTION TO TRAIN AT
)NCREASES JOINT STRENGTH AND AS IN MOST REBOUNDING EXERCISES IMPROVES
BONE DENSITY
)NCREASES LEG POWER AND ENDURANCE
4ONES MUSCLE AND REDUCES FAT
"ENElCIAL EVEN WHEN USED IN SHORT PERIODS )F YOU INTEND TO BOX FOR
MINUTE ROUNDS THEN INTENSIVE SKIPPING IN MINUTE BURSTS WITH SHORT
RESTS IN BETWEEN MAKES SENSE
#ONSIDERATIONS ARE
LENGTH MATERIAL AND QUALITY OF ROPE
SURFACE
FOOTWEAR
2OPES
4HERE ARE NUMEROUS DIFFERENT TYPES OF ROPES BUT FOR TRAINING ) WOULD
RECOMMEND A LEATHER ROPE A 06# SPEED ROPE OR A HEAVY ROPE COMPOSED
OF BEADS OR RUBBER OR PLASTIC TUBING 7ITH ALL ROPES GET THEM PROPERLY SIZED
lG -OST STARTERS NEED A ROPE THEY CAN STAND ON WITH THE LEADING
FOOT WHERE THE HANDLES REACH THE ARMPITS %XTREMELY TALL PEOPLE MAY
NEED TO GET A hMADE TO MEASUREv 2OPES CAN EASILY
BE REDUCED IN LENGTH FOR SHORTER PEOPLE ! MEDIUM
THICKNESS LEATHER ROPE WITH BALL BEARING HANDLES IS )
HAVE FOUND THE EASIEST ROPE FOR MOST PEOPLE TO LEARN
WITH
,EATHER ROPES
3IZING THE ROPE
4RADITIONALLY THE BOXING TRAINING CHOICE GOOD
ENOUGH FOR !LI AND BOTH h3UGAR 2AYSv 2OBINSON AND
,EONARD SO GOOD ENOUGH FOR ANYBODY !FFORDABLE
ALTHOUGH SOME HAVE SWIVELLING OR BALL BEARING HANDLES
AND WORK OUT A LITTLE MORE EXPENSIVE
06# SPEED ROPES
!S THE NAME IMPLIES THESE FAST
TURNING ROPES ARE INTENDED TO IMPROVE
FOOT SPEED AND ARE LIKE LEATHER ROPES MODESTLY PRICED
)F YOU ARE TRYING ONE FOR THE lRST TIME MY TIP WOULD BE TO WEAR JOGGING
BOTTOMS TO MINIMISE hWHIPLASHv UNTIL YOU BECOME ACCUSTOMED TO THE
ROPE
(EAVY ROPES
(ELP TO STRENGTHEN ARMS AND UPPER BODY 3HOULD ONLY BE USED IN SHORT
BURSTS OF
MINUTES TO AVOID EXCESSIVE STRAIN
3URFACE
$O NOT SKIP ON CONCRETE TARMAC OR OTHER EQUALLY HARD SURFACES 4HE
VERY LEAST YOU WILL SUFFER IS SORE CALF MUSCLES )DEALLY YOU NEED A SPRUNG
WOODEN mOOR OR A RUBBERISED GYM mOOR 3KIPPING INDOORS ON A CARPETED
mOOR IS UNLIKELY TO PROVE HARMFUL
&OOTWEAR
2UNNING OR TENNIS SHOES CROSS
TRAINING SHOES BOXING OR WRESTLING
BOOTS ARE ALL IDEAL -AKE SURE YOUR LACES ARE SECURELY TIGHTENED )F YOU FEEL
THE DESIRE TO SKIP IN BARE FEET USE A JUDO MAT OR A CARPETED mOOR
/THER CONSIDERATIONS
,ONG HAIR 0IN IT DOWN
,OOSE lTTING SPECTACLES 4IE THEM AROUND BACK OF HEAD
,ADIES ARE ADVISED TO A GET A GOOD SPORTS BRA B hSPEND A PENNYv
BEFORE COMMENCING YOULL HAVE TO TRUST MY JUDGEMENT ON THIS ONE
) DONT WISH TO GO INTO PELVIC mOORS AND INTERNAL PLUMBING DETAILS
HERE
!CTUALLY GETTING STARTED
"EFORE YOU START YOU ARE GOING TO HAVE TO TELL YOURSELF THAT THIS WILL
REQUIRE A LITTLE PATIENCE ) HAVE TAUGHT SOME PEOPLE TO SKIP IN SECONDS
AND OTHERS HAVE TAKEN MONTHS TO BECOME EVEN MODERATELY HAPPY WITH
THEIR RESULTS -ERCIFULLY THESE ARE IN THE MINORITY AS MOST PEOPLE WITH ANY
SORT OF SPORTS DANCE OR GYM BACKGROUND USUALLY PICK IT UP IN MINUTES
7HERE POSSIBLE STAND OPPOSITE A FULL
LENGTH MIRROR 9OU NEED TO KEEP
YOUR HEAD UP AT ALL TIMES 4O MAINTAIN A GOOD ERGONOMIC POSITION RESIST THE
TEMPTATION TO LOOK DOWN AT YOUR FEET TO SEE HOW THEYRE DOING
'ET THE ROPE TO REST ON THE BACK OF YOUR KNEES KEEP ARMS AND LEGS LOOSE
AND RELAXED AND START TO BOUNCE LIGHTLY WITH FEET A FEW INCHES APARTNO
ROPE YET /NCE YOU HAVE ESTABLISHED AN EASY EFFORTLESS BOUNCING RHYTHM
BRING THE ROPE OVER YOUR HEAD CLEARING YOUR FEET WITH EACH REVOLUTION
9OU WILL HIT YOUR FEET FROM TIME TO TIME WHICH IS FRUSTRATING JUST AS YOU
THINK YOU ARE GETTING THE HANG OF IT ! GOOD TIP IS THAT WHEN THIS HAPPENS
DONT STOP BOUNCING JUST mIP THE ROPE OVER YOUR HEAD BACK TO THE START
UP
'ETTING STARTED
POSITION AND THEN BRING THE ROPE BACK IN 4HIS WILL NOT ONLY HELP TO IMPROVE
YOUR TECHNIQUE BUT IT WILL SAVE INTERRUPTING A CONTINUOUS WORKOUT !GAIN
BE PATIENT 2EMEMBER WHEN YOU lRST LEARNED TO CYCLE AND DRIVE THIS IS
SIMPLE BY COMPARISON
/NCE YOU HAVE GRASPED THE BASICS IMPROVEMENT WILL ONLY COME
BY REGULAR PRACTICE $O NOT DESPAIR IF
SUCCESS IS NOT INSTANT
) HAVE NOT HAD A
SINGLE FAILURE IN THE
HUNDREDS ) HAVE
TAUGHT NO MATTER
4HE GRIP
HOW UNCOORDINATED
OR UNlT THEY WERE
"REATHE IN QUITE
DEEPLY THROUGH YOUR NOSE 9OU WILL BE
SURPRISED HOW TIRING
SKIPPING IS INITIALLY 'RADUALLY BRING THE
ELBOWS IN CLOSER TO
THE RIBS AND EXPERIMENT WITH DIFFERENT
GRIPS TRY EXTENDING THE THUMB ALONG THE HANDLE !FTER YOUR lRST COUPLE
OF MINUTES STOP TO STRETCH YOUR CALF MUSCLE AND !CHILLES FOR ABOUT
SECONDS BEFORE RE STARTING THESE AREAS TAKE A POUNDING DURING SKIPPING
SEE SECTION ON STRETCHING P &OR THIS REASON ) GENERALLY ADVISE STARTING
IN RUNNING SHOES WITH CUSHIONED HEELS WITH GEL AIR CAPSULES OR WAFmES IN
THE HEELS
!DVANCED TECHNIQUES BUT NOT TOO ADVANCED
!LTERNATE STEPPING
3TART OUT IN THE
TWO
FOOTED BOUNCE
AND THEN ALTERNATELY
PLACE A FOOT IN FRONT AS
IF PUTTING OUT A COUPLE
OF LIGHTED CIGARETTE
BUTTS 6ARY THIS BY
TAKING A DOUBLE BEAT
WITH EACH FOOT
!LTERNATE STEPPING
3KI HOPS
&EET
TOGETHER
HOP FROM
SIDE TO SIDE
THEN SWITCH
TO HOPPING
BACKWARD AND
FORWARD
3KI HOPS
3PLIT STEPS
!S YOU SKIP START WITH FEET
TOGETHER THEN OPEN TO SHOULDER
WIDTH AND BACK AGAIN
3PLIT STEPS
(OP AND KICK
(OP ON ONE FOOT AND TAKE A
SMALL KICK TO THE FRONTTHE CLASSIC
LOOKING hBOXERS SKIPv
(OP AND KICK
,EG RAISE
7ORK THE LOWER ABS AS YOU
SKIP 7HILE BOUNCING ON ONE FOOT
RAISE THE OTHER LEG UNTIL IT IS BENT AT
A RIGHT ANGLE
,EG RAISE
"UMPS
&INISH A WORK
OUT OFF BY
JUMPING AS THE ROPE SPINS TWICE
lG 3EE HOW MANY YOU CAN
DO NOTE IT THEN ATTEMPT TO BEAT
YOUR OWN PERSONAL BEST
#ROSS
OVERS
9OU WILL NEED A LONGISH ROPE
AND THE LONGER THE HANDLES ALL THE
BETTER 3TART OFF BOUNCING THEN
CROSS YOUR ARMS IN FRONT OF YOU
SO THE ROPE FORMS A LOOP WHICH
YOU PASS UNDER YOUR FEET WITH A
DOWNWARD SWEEP OF YOUR CROSSED
ARMS /NCE THE ROPE HAS mIPPED
UNDER YOUR FEET BRING YOUR ARMS
BACK TO THE START POSITION !T lRST
#ROSSOVERS
IT WILL TAKE A LITTLE GETTING USED TO
BUT THINK HOW IMPRESSIVE IT WILL
LOOK ONCE YOU CAN PERFORM A
CONTINUOUS SERIES OF CROSS OVERS A
LA 3UGAR 2AY ,EONARD
2UNNING IN PLACE
2UNNING IN PLACE
2UN ON THE SPOT AS YOU SKIP
VARYING THE PACE BUT lNISHING ON
A mAT OUT BURST )F YOU HAVE A GOOD
"ACK AND FORTH
2UN FORWARD FOR A FEW YARDS THEN
BACK UP WITH ALTERNATING BACKWARDS
STEPS !LTERNATIVELY GO FORWARDS AND
BACKWARDS WITH ALTERNATE STEPS VARYING
THE SPEEDS AND STRIDE PATTERNS
TRAINING TIP
SPACE JOG FORWARD AND BACKWARD OR
CREATE YOUR OWN VARIATIONS ON THE
RUNNING THEME
3KIPPING TO MUSIC
ALLEVIATES BOREDOM AND
GIVEN THE APPROPRIATE
MUSIC HELPS THE SENSE
OF RHYTHM ,EONARD
#OHEN AND 7AGNER ARE
INADVISABLE PICK YOUR
OWN UPBEAT FAVOURITES
ENSURING OTHER GYM
USERS DO NOT OBJECT
.OT EVERYBODY MAY
SHARE YOUR LOVE OF HIP
HOP TRANCE ETC
3KIPPING BACKWARDS
4HE ULTIMATE SKIP CHALLENGE 3TART WITH THE ROPE RESTING ON YOUR SHINS
AND TRY SKIPPING BY TAKING THE ROPE BACK OVER YOUR HEAD IN THE REVERSE
DIRECTION 4HIS TAKES QUITE A LOT OF GETTING USED TO
"UMPS
2UNNING
2UNNING BENElTS BOTH AEROBIC AND ANAEROBIC CAPACITY ACCORDING TO
THE INTENSITY APPLIED ,ONG CONTINUOUS RUNNING AT A PACE AT WHICH YOU CAN
CONVERSE WITH A PARTNER WILL GIVE YOU AN ADEQUATE RESERVOIR OF STAMINA
!IM AT TWO OR MORE SESSIONS A WEEK REMEMBERING THAT AT WORST ONE IS
BETTER THAN NONE
)F YOU ARE STARTING OUT OR HAVE NOT RUN SINCE YOU WERE FORCED TO AT
SCHOOL SPORTS TRY THE FOLLOWING APPROACH
7ALK BRISKLY FOR MINUTES
*OG EASILY FOR MINUTES
3TOP FOR A SHORT STRETCH 3TRETCH LEGS QUADS HAMSTRINGS CALVES AND
!CHILLES $O NOT STRETCH HARD OR DEEP AS THIS IS A LIGHT CURSORY PRE
RUN STRETCH 0ERFORM ALL STRETCHES FROM A STANDING POSITION YOU ARE
NOT WARM ENOUGH YET TO LAY DOWN FOR ANY OF THEM SEE SECTION ON
STRETCHING P
,OOK AT YOUR WATCH AND NOTE THE TIME 2UN FOR
MINUTES TURN
ROUND AND RUN BACK TO START AREA TAPERING OFF TO A VERY SLOW PACE
OVER THE LAST FEW HUNDRED METRES SLOWING TO A WALK 7ALK FOR
MINUTES TO COOL DOWN BREATHING DEEPLY TO RECOVER
3HAKE LIMBS OUT TO LOOSEN THEM 3TRETCH EACH BODY PART FOR SECONDS
EACH LYING DOWN IF POSSIBLE IF THERE IS A CLEAN DRY COMFORTABLE SURFACE
AVAILABLE )F YOU HAVE RETURNED HOME FROM YOUR RUN ENJOY A LUXURIOUS
STRETCH ON THE CARPET AFTER CHECKING YOU DONT HAVE MUD SPATTERED UP
YOUR BACK ) HAVE FOUND THAT THIS IS NOT TOO WELL RECEIVED
#HECK HOW YOU FELT AFTER YOUR INITIAL MINUTE RUN )F YOU FELT NAUSEOUS
EXHAUSTED OR FULL OF ACHES AND PAINS THEN IT WILL BE BEST TO STICK TO
MINUTE RUNS UNTIL SUCH TIME AS YOU FEEL lNE AFTER THE RUN /NCE YOU CAN
RUN WITH A DEGREE OF COMFORT OVER THIS PERIOD IT IS TIME TO MOVE UP 4AKE A
COUPLE OF DAYS OFF FROM RUNNING AFTER A SESSION BUT NOT YOUR OTHER TRAINING
9OU SHOULD HAVE RECOVERED COMPLETELY WHEN THE TIME COMES TO HAVE
ANOTHER RUN
-OVING UP
'ET YOUR WATCH ON AND USING THE EARLIER PROCEDURE PROGRESS TO DOING
AND THEN MINUTE RUNS THE IDEAL DISTANCE 5SE THE CAR SPEEDO TO SEE
HOW FAR YOU HAVE RUN OR MEMORISE THE LANDMARKS IF YOU RUN IN A PARK 4RY
TO IMPROVE YOUR TIMES )F YOU WANT TO CHECK ON YOUR lTNESS LEVEL TAKE YOUR
PULSE AT THE COMPLETION OF THE RUN OR TRY WEARING A HEART RATE MONITOR
7HEN YOU HAVE MASTERED A STEADY
MINUTE RUN TRY ONCE A WEEK
VARYING THE SPEED BY SPEEDING UP FOR SHORT INTERVALS ALTERNATING WITH EASY
PACE RUNNING
2UNNING KIT
3HOES
2UNNING REQUIRES RUNNING SHOES PREFERABLY PURCHASED FROM A
RECOMMENDED GOOD QUALITY RUNNING SHOP SUCH AS 2UNNERS .EED 2UN AND
"ECOME OR ANOTHER SPECIALIST OUTLET 4RY NOT TO SCRIMP ON SHOES YOU WILL
BE GLAD YOU DIDNT 9OU MAY HAVE TO TRAVEL A FEW MILES TO lND A SPECIALIST
RUNNING SHOP BUT AS OPPOSED TO THE ASSORTED INJURIES THAT LIE IN WAIT FOR
CHEAP OR UNSUITABLE FASHION SHOES THIS IS A SMALL PRICE TO PAY -OST OF THE
REPUTABLE SHOPS ADVERTISE IN SUCH MAGAZINES AS 2UNNER AND 2UNNERS 7ORLD
THESE MAGAZINES ALSO TEST AND MAKE RECOMMENDATIONS ON SHOES AND GIVE
SOME GREAT TIPS ON ALL ASPECTS OF RUNNING 7HILE GETTING YOUR SHOES PICK UP
SOME RUNNING SOCKS 9OU WILL NOTICE THE DIFFERENCE FROM ORDINARY SOCKS IN
THE COMFORT OF THE lT
4HE SHOP ASSISTANT WHEN lTTING YOU FOR SHOES WILL GET YOU TO RUN
ON A TREADMILL AND VIDEO YOU TO SEE WHAT KIND OF STYLE YOU HAVE (E
OR SHE WILL PROBABLY TELL YOU THAT YOU PRONATE SUPINATE OR ARE hNORMALv
WHICHEVER THEY DETECT WILL GOVERN THEIR CHOICE OF THE CORRECT SHOE FOR
YOU 4HIS DOESNT HAPPEN IN hFASHIONv SPORTS OUTLETS WHERE APPEARANCE
AND PRICE ARE THE PRIORITIES 3OME SHOES USE GEL IN THE HEELS OR FOREFOOT
OTHERS HAVE AIR CAPSULES OR hWAFmESv 7HICHEVER YOU CHOOSE THEY SHOULD
FEEL GREAT ONCE YOU TAKE YOUR lRST RUN IN THEM
)T USED TO BE COMMON TO GET BOXERS TO RUN IN HEAVY BOOTS BUT ) FEEL
THAT WHILST THIS IS EXCELLENT FOR THE MILITARY WHO WILL HAVE TO RUN IN BOOTS
COMFORTABLE USER
FRIENDLY SHOES AND SOCKS NOT NYLON COTTON OR SPECIALIST
SOCKS WORK BEST WILL SAVE YOU FROM THE HEROICS OF RUNNING WITH BLISTERS
)T SHOULD NOT BE ASSUMED HOWEVER THAT EVEN THE BEST RUNNING SHOES
IN THE WORLD WILL SAVE YOU FROM INJURIES IF THERE IS AN UNDERLYING PROBLEM
)F YOU lND YOU ARE SUFFERING FROM STRAINS AND MINOR PULLS TRY CONTACTING A
SPECIALIST IN SPORTS INJURIES BEFORE THINGS GET TOO SERIOUS AND YOU ARE LAID
OFF WITH AN INJURY
#LOTHING
)F YOU ARE UNSURE OF THE WEATHER WHICH EVEN THE WEATHER FORECASTERS
ARE IN "RITAIN DRESS UP RATHER THAN DOWN ! HAT CAN BE CARRIED OR STUFFED
INTO A POCKET IF YOU GET TOO HOT AND A LONG
SLEEVED TOP CAN BE TIED ABOUT
THE WAIST )N WINTER A HAT IS NEEDED TO STOP BODY HEAT ESCAPING FROM THE
TOP OF THE HEAD
4HIN WATERPROOFS ARE A GOOD INVESTMENT 4HEY WILL NOT ONLY PROTECT
YOU FROM THE WET BUT FROM THE WIND AS WELL 4HERE ARE SOME GREAT RUNNING
GARMENTS AVAILABLE THAT WILL KEEP YOU WARM COOL OR WICK AWAY SWEAT AS
DESIRED 9OU CAN lND THEM IN RUNNING MAGAZINES FOR MAIL ORDER IN SHOPS
OR ON THE WEB
3TEER WELL CLEAR OF BIN
LINERS OR OTHER SUCH hAIDSv TO LOSE WEIGHT OR
LEG
WEIGHTS TO BUILD LEG STRENGTH 4HE FORMER CAN DO YOU HARM BY CAUSING
DEHYDRATION THE LATTER SPOIL YOUR NATURAL RUNNING RHYTHM
4IMING AND RUNNING SENSIBLY
)F YOU HAVE THE CONSTRAINTS OF FULL
TIME EMPLOYMENT AS MOST PEOPLE
STILL HAVE OR SHIFT
WORK YOU CAN ONLY RUN WHEN YOU CAN SPARE THE TIME
(OWEVER IT MAKES VERY LITTLE DIFFERENCE AT WHAT TIME YOU RUN )T IS A FALLACY
THAT RUNNING EARLY IN THE MORNING WILL BURN FAT FASTER DUE TO THE LACK OF
CARBOHYDRATE TESTS HAVE PROVED THIS TO BE FALSE 4RY TO EAT A BOWL OF
CEREAL BEFORE RUNNING IT IS USUALLY EASY TO DIGEST FOR MOST PEOPLE AND
WILL GIVE YOU ENOUGH ENERGY FOR YOUR
MINUTE RUN 2UNNING IN THE
EARLY EVENING BEFORE YOUR MEAL MAKES SOUND SENSE 9OUR LIMBS ARE NICELY
WARMED UP BY THIS TIME OF DAY UNLIKE YOUR hEARLY
BIRDv COUNTERPART WHO
MAY STILL FEEL A LITTLE STIFF AFTER RISING %VENING RUNNING IN SUMMER ALSO MEANS
AVOIDING THE MIDDAY SUN AND BECOMING OVERHEATED
2UNNING SAFELY
!T THE TIME OF WRITING IN ,ONDON WHERE WE TRAIN FEMALE JOGGERS OR
RUNNERS WHO HAVE OFTEN BEEN A SOURCE OF MERRIMENT FOR THE MORONIC
ELEMENT OF SOCIETY HAVE ACTUALLY BEEN ON AT LEAST TWO OCCASIONS VICTIMS
OF VICIOUS ASSAULTS ONE SUCH INCIDENT TRAGICALLY RESULTING IN THE MURDER OF
A YOUNG !MERICAN JOGGER )T IS AN EXTREMELY SAD INDICTMENT OF OUR SOCIETY
THAT WOMEN RUNNERSAND IN SOME URBAN AREAS AFTER DARK MALE RUNNERS
NEED EXTRA VIGILANCE )T IS ALWAYS BETTER TO ERR ON THE SIDE OF CAUTION AND )
ADVISE THE FOLLOWING FOR MAXIMISING YOUR SAFETY
7OMEN WHO RUN IN ANY AREA IN WHICH THEY FEEL UNSAFE OR ARE ADVISED
TO BE AWARE SHOULD IDEALLY l ND A RUNNING PARTNER OR PARTNERS THERE
"RIAN 3HARKEY &ITNESS AND (EALTH
.ANCY #LARKE 3PORTS .UTRITION 'UIDEBOOK
3EE ALSO HELPFUL LITERATURE P
BEING MORE STRENGTH IN NUMBERS 4RY HOWEVER TO STICK TO POPULATED
WELL LIT AREAS
,EAVE THE WALKMAN AT HOME IF THERE IS TRAFl C OR YOU KNOW THE AREA
HAS A DUBIOUS REPUTATION ) HAVE SPOKEN TO MORE THAN ONE PERSON
WHO HAS SUFFERED BEING MUGGED THROUGH INATTENTION CAUSED BY HAVING
A WALKMAN PLAYING 4HEY DID NOT HEAR THE APPROACH OF THEIR ATTACKERS
WHO WERE OBVIOUSLY AWARE OF THIS FACT
7EAR REm ECTIVE MATERIALS AT NIGHT
2UN IN WELL
LIT AREAS AT NIGHT ) ONCE MISSED THE EDGE OF THE KERB
IN THE DARK AND SPRAINED MY ANKLE AND THEREFORE SPEAK FROM SAD
EXPERIENCE ) HAVE NOT RUN IN BAD LIGHTING SINCE
$ISTANCE
4HE LONGEST DISTANCE YOU NEED TO RUN IS
MILES AND IF SO ONLY
ONCE A WEEK -ORE DISTANCE WOULD NOT BE HELPFUL A MILE RUN
TIMES
A WEEK WILL BE A GREAT MAINTENANCE DISTANCE
4READMILLS
) HAVE DIVIDED MY ARGUMENTS ON THESE INTO hFORv AND hAGAINSTv IN MY
EXPERIENCE SOME LOVE THEM SOME HATE THEM OR LIKE MYSELF ONLY USE THEM
OUT OF NECESSITY )T MUST BE SAID HOWEVER THAT MANY PEOPLE WHO GET A
DECENT LEVEL OF l TNESS FROM THEM WOULD NOT VENTURE TO RUN OUTSIDE AND
WILL PROBABLY ONLY EVER RUN ON A TREADMILL BECAUSE THAT IS WHERE THEY FEEL
COMFORTABLE
,IGHT PRE RUN STRETCH
&OR AND AGAINST
&/2
&INE WHEN WEATHER IS SNOWY STORMY OR OTHERWISE FOUL
)F YOU FEEL A SLIGHT STRAIN YOU ARE NOT STRANDED MILES FROM
ANYWHERE
2ECOVERERS FROM INJURY CAN GIVE THEMSELVES A lTNESS CHECK IN A
WARM SAFE ENVIRONMENT
-OST MODERN TREADMILLS MONITOR TIME CALORIES AND PULSE
4HEY HAVE MILES OR KILOMETRES READOUTS TO SAVE MATHEMATICAL
GYMNASTICS
&OR BEGINNERS IT CAN HELP TO BUILD CONlDENCE BEFORE hHITTING THE
ROADv
#AN BE ELEVATED FOR HILL RUNNING 4HE LOWEST INCLINE SETTING IS
SUITED TO THE FASTER RUNNER RIGHT FROM THE START OF THEIR RUN
9OU CAN WEAR A WALKMAN DISCMAN I0OD OR WHATEVER IN SAFETY
AND ON MOST TREADMILLS STORE A DRINKS BOTTLE EASILY TO HAND
9OU HAVE TO STAY ON THE PACE OR lNISH UP mYING OFF THE BACK )
HAVE WITNESSED THIS TWICE IN BOTH CASES PEOPLE DID NOT OPERATE
THE CONTROLS PROPERLY
4HERE IS NO GETTING AWAY FROM THE UNPLEASANT FACT THAT SOME
INDIVIDUALS SWEAT ALL OVER THE TREADMILL AND DONT ALWAYS MOP
UP )F YOU HAVE A TENDENCY TO PERSPIRE COPIOUSLY TAKE A TOWEL
ON BOARD
9OU WILL TEND TO RUN IN A STRIDE PATTERN THAT SUITS TREADMILL RUNNING
)T WILL DIFFER FROM YOUR NATURAL TECHNIQUE
/THER USERS GET TWITCHY IF THERE IS A LIMITED NUMBER OF MACHINES
3OME CLUBS LIMIT USE TO MINUTES
0EOPLE HAVE BEEN KNOWN TO MAKE SPECTACULAR EXITS FROM
TREADMILLS USUALLY THROUGH LOOKING AT A 46 MONITOR WHILE
INCREASING SPEED ) ONCE SAW A GUY DRAPED ACROSS A NEARBY
PEC
DECK MACHINE MAKING THIS VERY MANOEUVRE 4HEY MUST BE
TREATED WITH RESPECT TO ENSURE SAFETY 2EAD ANY APPLICABLE SAFETY
WARNINGS POSTED BY THE MACHINE
3OME CLUBS IN THE INTERESTS OF SAFETY GOVERN THE SPEED QUITE
DRASTICALLY INHIBITING THE FASTER RUNNER
!'!).34
)NTERVAL TRAINING
4EACHES YOUR BODY TO COPE WITH HIGH INTENSITY WORK BY INTERSPERSING
ANAEROBIC TRAINING WITH SHORT RECOVERY INTERVALS )T IS NOT THE MOST POPULAR
FORM OF TRAINING AS YOU WILL NEED TO BE COMPLETELY EXHAUSTED AT THE END
OF EACH INTERVAL )T IS EXTREMELY HARD WORK BUT DOES GET RESULTS GIVING YOU
THE POTENTIAL OF IMPROVING BOTH AEROBIC AND ANAEROBIC CAPACITY !NAEROBIC
CAPACITY IS IMPROVED ON RUNS THAT FORCE YOU TO USE UP ALL YOUR OXYGEN
OXYGEN DEBT AND CAUSE A LACTIC BUILD
UP THAT YOUR CARDIO SYSTEM WILL BE
FORCED TO ADAPT TO
4HERE ARE MANY SCHEDULES TO UTILISE INTERVAL RUNNING BUT HERE IS A SIMPLE
AND USABLE EXAMPLE TO START WITH 0ROGRESS CAN BE CHARTED IN THIS CASE BY
A PARTNER WITH A STOP
WATCH WHO CAN SEE IF YOUR TIMES IMPROVE 4AKE YOUR
PULSE AS YOU RECOVER TO ACT AS A GUIDE TO IMPROVED CARDIOVASCULAR lTNESS
OR WEAR A HEART
RATE MONITOR
)NTERVAL TRAINING EXAMPLE
3TART BY RUNNING METRES GRADUATE BY
METRE INCREMENTS TO
AND METRES 3ELECT A DISTANCE THAT HAS PERMANENT FEATURES OR
MARKINGS FOR EXAMPLE TWO LAMP
POSTS OR TREES IN A PARK THE REQUIRED
DISTANCE APART 7ARM UP lRST WITH A JOG LONG ENOUGH TO WARM YOUR
MUSCLES THIS WILL DEPEND ON TEMPERATURE AND BODY TYPE THEN HAVE A
SHORT STRETCH 9OU THEN SPRINT THE REQUIRED DISTANCE AS FAST AS POSSIBLE /N
COMPLETION WALK BACK TO YOUR MARK REGAINING YOUR BREATH READY FOR THE
NEXT INTERVAL 2EPEAT THIS PROCEDURE FOR A SET NUMBER OF INTERVALS PERHAPS
TO START WITH !S YOU ADAPT TO THIS TRAINING INCREASE THE DISTANCE AND
THE EFFORT EXPOUNDED 4RY NOT TO OVERDO IT AT lRST AIM FOR GRADUAL STEADY
IMPROVEMENT
&ARTLEK
4HIS EXCELLENT TRAINING SYSTEM IS NOT AS POPULAR AS IT SHOULD BE MOSTLY
DUE TO ITS ALMOST QUAINTLY VULGAR NAME ) AM INFORMED THAT IT IS 3WEDISH FOR
hSPEED
PLAYv WHICH IS HOW IT WOULD HAVE BEEN BETTER INTRODUCED TO GAIN
RESPECTABILITY
)T EMPLOYS VARIED PACE RUNNING !N EASY EXAMPLE IS THE WIDELY
USED
FOOTBALL TRAINING DRILL IN WHICH THE SQUAD RUN AT AN EASY PACE BUT THE BACK
MARKER OR MARKERS MUST ALWAYS SPRINT TO THE FRONT OF THE SQUAD &ARTLEK
CAN BE STRUCTURED BEFOREHAND TO BE RUN IN A FORMAL PATTERN OF INTERVALS
OF JOGGING HARD
RUNNING AND WALKING OR JUST FEEL FREE TO DO AS YOU PLEASE
WHILE OUT RUNNING ALONE OR WITH FRIENDS !S WITH YOUR CONTINUOUS RUNS AIM
FOR A MINUTE SESSION
3URFACES
)F YOU ARE JUST STARTING OUT LOOK FOR PARKLAND WITH lRM GRASS OR SANDY
PATHS AS USER
FRIENDLY SURFACES )F YOU HAVE OR HAVE HAD KNEE PROBLEMS
THESE ARE DElNITELY THE SURFACES FOR YOU AT LEAST INITIALLY 3ANDY BEACHES LOOK
INVITING AND HAVE AN INVITING ENVIRONMENT BUT ARE ONLY GOOD IF THEY HAVE
HARD
PACKED SAND SOFT SAND PULLS HARD ON THE !CHILLES TENDON 4HE WORST
SURFACE UNFORTUNATELY IS THE MOST COMMON AND MOST AVAILABLE PAVEMENT
7HILE hROADWORKv IS THE TERM OFTEN APPLIED TO THE RUNNING ASPECT OF BOXING
TRAINING IF YOU HAVE NOT RUN DISTANCE BEFORE OR HAVE NOT BEEN RUNNING
RECENTLY YOU MAY DO WELL TO SEEK AN ALTERNATIVE KINDER SURFACE THAN A
STONE PAVEMENT 3EASONED RUNNERS SIMPLY GET USED TO PAVEMENT RUNNING
AND LEARN TO ADAPT USUALLY FROM NECESSITY )F YOU LIVE IN AN AREA WHERE THEY
HAVE TARMAC PAVEMENTS OR THE CABLE LAYERS HAVE UNINTENTIONALLY RECENTLY
LEFT A READY
MADE SOFT TARMAC PATH COUNT YOURSELF FORTUNATE TARMAC IS
A GREAT SURFACE TO RUN ON ) WOULD ADVISE AGAINST RUNNING DISTANCES ON
ASTROTURF !N OSTEOPATH INFORMED ME THAT 'OD INVENTED ASTROTURF TO HELP
HIS PROFESSION PROSPER IT CAN PLAY HAVOC WITH HAMSTRINGS IN PARTICULAR
7EIGHT
4RAINING
7EIGHT TRAINING IS AN INVALUABLE TOOL FOR BOXING IN THAT IT
BUILDS STRENGTH
IMPROVES MUSCULAR lTNESS
BURNS OFF EXCESS FAT MORE THAN MOST PEOPLE REALISE
RETARDS OSTEOPOROSIS ESPECIALLY IN WOMEN
9EARS AGO WEIGHT TRAINING WAS DISCOURAGED AS AN ELEMENT OF BOXING
TRAINING )T WAS THOUGHT BY MANY COACHES TO MAKE YOU hMUSCLE
BOUNDv AND
HENCE CUMBERSOME
4O ACHIEVE POSITIVE IMPROVEMENTS YOU REALLY NEED TO TRAIN TWICE
A WEEK 4RY TO DOVETAIL YOUR WORKOUTS IN SUCH A WAY THAT THEY DO NOT
INTERFERE WITH YOUR SPECIlC BOXING TRAINING SESSIONS
! SYSTEM ) HAVE FOUND SUCCESSFUL IS TO TRAIN TWICE A WEEK USING TWO
DIFFERING WORKOUTS
AN ALL
BODY WORKOUT FOR OVERALL MAINTENANCE TRAINING ALL MUSCLE
GROUPS
A WORKOUT USING ONLY THE BIG MUSCLE GROUPS WORKED VERY HARD -OST
PEOPLE lND ONCE A WEEK IS ENOUGH FOR THIS WORKOUT ) REFER TO THIS AS
THE hHARD
GAINER WORKOUTv
4HE CHOICE FOR YOUR ACTUAL TRAINING WILL NOW BE BETWEEN MACHINES
OR FREE WEIGHTS OR A COMBINATION OF BOTH "OTH HAVE ARGUMENTS FOR AND
AGAINST BUT IF YOU ARE A NEWCOMER TO WEIGHT TRAINING THEN ) WOULD ADVISE
MACHINES 4HERE IS NO POINT IN TRAINING WITH EQUIPMENT YOU PATENTLY DISLIKE
SPEAK TO A QUALIlED INSTRUCTOR WHO SHOULD lND SOMETHING TO SUIT YOU
&OR AND AGAINST MACHINE WEIGHTS
2ESTRICT MOVEMENT TO A SINGLE AND NOT ALWAYS NATURAL PLANE
)NHIBIT MOTOR SKILLS MOVES CAN BE PERFORMED IN ROBOTIC MANNER
%XPENSIVE MOST PEOPLE COULD NOT AFFORD TO HAVE A COMPREHENSIVE
SET AT HOME
2EQUIRE MAINTENANCE
!'!).34
&/2
3AFER WITH PROFESSIONAL INSTRUCTION
0RACTICALLY ELIMINATE THEFT
5SER
FRIENDLY FOR BEGINNERS
&OR MOST EXERCISES TIME SAVING
&OR AND AGAINST FREE WEIGHTS
2EQUIRE SPECIlC PROFESSIONAL INSTRUCTION FOR SAFE USE UNLIKE
MACHINES
0RONE TO MISUSE 0EOPLE DO NOT ALWAYS REPLACE WEIGHTS IN THE RACK
AFTER USE WHICH THEY SHOULD TO PREVENT ACCIDENTS HAPPENING
4HEFTS ARE NOT UNKNOWN
-ORE TIME CONSUMING 9OU HAVE TO CHANGE PLATES OR WAIT FOR
ANOTHER USER TO FREE UP PARTICULAR WEIGHTS
!'!).34
&/2
6ERSATILE
3UIT ADVANCED TRAINERS
%NCOURAGE MOTOR SKILLS AND BILATERAL STRENGTH WITH USE OF
DUMBBELLS
#HEAPER MOST PEOPLE CAN AFFORD A FULL SET OF FREE WEIGHTS FOR
USE IN THE GARAGE SHED SPARE ROOM OR WHEREVER ALLOWING HOME
TRAINING
7HEN ALL ASPECTS ARE CONSIDERED IT IS UP TO THE INDIVIDUAL AS TO WHICH
MODE THEY PREFER $ONT BE A FREE WEIGHTS hSNOBv LOOKING DISPARAGINGLY AT
MACHINE TRAINERS 4HERE SHOULD BE NO ELITISM IN WEIGHT TRAINING AND IT IS
UNFORTUNATE THAT THERE OFTEN IS
4HE ROUTINES ) PRESCRIBE CAN BE PERFORMED WITH MACHINES FREE WEIGHTS
OR A COMBINATION OF BOTH
4HE WORKOUTS
!LL
BODY WORKOUT
4HIS IS DESIGNED AS A REPETITION MAX WORKOUT WHEREBY THE
lRST REPETITION IS EASY BUT BY THE TENTH REPETITION IT BECOMES FAIRLY
DEMANDING
&LYES OR PEC DECK CHEST
"ENCH PRESS CHEST
"ENCH PRESS CHEST
3INGLE ARM ROWS OR LAT PULL DOWNS BACK
3INGLE ARM ROWS OR LAT PULL DOWNS ON MACHINE LATS
5PRIGHT ROWS USING BARBELL OR CABLE STATION TRAPEZIUS
5PRIGHT ROWS USING BARBELL OR CABLE STATION TRAPEZIUS
&RONT RAISE FRONT OF SHOULDERS
&RONT RAISE FRONT OF SHOULDERS
3HOULDER PRESS WITH BARBELL DUMBBELLS OR MACHINE MIDDLE OF SHOULDERS
3HOULDER PRESS WITH BARBELL DUMBBELLS OR MACHINE MIDDLE OF SHOULDERS
3EATED BENT
OVER LATERAL RAISE REAR OF SHOULDERS
3EATED BENT
OVER LATERAL RAISE REAR OF SHOULDERS
"ICEP CURLS USING MACHINE BARBELLS OR DUMBBELLS BICEP
,EG EXTENSION ON MACHINE QUADS
3QUATS WITH BARBELL QUADS HAMSTRINGS AND GLUTES OR LEG CURLS ON MACHINE
HAMSTRINGS
4RICEP PUSHDOWNS ON CABLE STATION OR SEATED DUMBELL TRICEP EXTENSIONS
TRICEP
$O SETS OF REPETITIONS
WORKING SLOWLY ON ALL EXERCISES
2EST FOR SECONDS BETWEEN SETS
BUT BEFORE STARTING EACH NEW DISCIPLINE
DO A SET OF
ABDOMINAL EXERCISES
SEE CORE TRAINING P FOR EXERCISES
TRAINING TIP
"EFORE WORKOUT
WARM
UP MINUTES
SHORT STRETCH
SECONDS EACH MUSCLE
GROUP
!FTER WORKOUT
COOLDOWN MINUTES
LONG STRETCH AT LEAST
SECONDS EACH BODY
PART
(ARD GAINERS WORKOUT ADVANCED TRAINERS ONLY n4HE X
4HIS IS A VERY DEMANDING WORKOUT ) MUST STRESS THAT ANYONE
ATTEMPTING IT SHOULD BE lT AND HAVE BEEN WEIGHT TRAINING REGULARLY
FOR SOME MONTHS BEFORE EMBARKING ON IT 2EST MINUTES BETWEEN
EACH SET NO ABS WORK JUST REST 3IP WATER BETWEEN SETS ! TRAINING
PARTNER WOULD BE OF SIGNIlCANT BENElT PRIMARILY TO hSPOTv BUT ALSO
TO ENCOURAGE EACH OTHER
WARM UPn MINUTES AEROBIC
PRE STRETCHn SECONDS PER BODY PART
SET OF REPS USING ONLY THE BAR THIS IS TO hWARM UPv
FOLLOWED BY SETS OF REPETITIONS
4HIS SHOULD BE PERFORMED WITH AS HEAVY A WEIGHT AS YOU CAN
MANAGE FOR THE REPETITIONS
9OU WILL NEED A hSPOTTERv OR ALTERNATIVELY USE MACHINE
('
"ENCH PRESS SEE lG
SET OF REPETITIONS USING A LOW SETTING TO WARM UP )F
PERFORMED WITH FREE WEIGHTS BY DOING SINGLE ARM ROWS USE A LIGHT
DUMBELL TO WARM UP
5SING THE hVv GRIP ATTACHMENT ON THE LAT
PULLDOWN MACHINE SETS
OF REPETITIONS AS HEAVY AS YOU CAN MANAGE FOR THE REPETITIONS
!LTERNATIVELY SETS OF REPETITIONS OF SINGLE ARM ROWS WITH AS
HEAVY A DUMBBELL AS YOU CAN MANAGE FOR REPETITIONS
('
6 GRIP PULLDOWNS OR SINGLE ARM ROWS SEE lG
#AN BE PERFORMED WITH BARBELL DUMBBELLS IN SQUAT RACK OR
USING 3MITH MACHINE
3TART WITH SET OF REPETITIONS USING NO WEIGHTS TO WARM
UP
0ERFORM SETS OF REPETITIONS USING AS MUCH WEIGHT AS YOU CAN
MANAGE FOR THE REPETITIONS
('
3QUATS SEE lG
#AN ONLY BE PERFORMED AUTHENTICALLY WITH A BARBELL TO ACHIEVE
THE DESIRED ACTION AND RESULTS )F YOU ARE NOT TOTALLY CONlDENT OF
YOUR DEADLIFT TECHNIQUE YOU MUST GET ASSISTANCE FROM A QUALIlED
INSTRUCTOR
7ARM UP BY PERFORMING DEADLIFT MANOEUVRE
WITHOUT WEIGHT
&OLLOW WITH SETS
OF REPETITIONS WITH AS
HEAVY A WEIGHT AS YOU CAN
MANAGE
('
$EADLIFTS
COOLDOWNn MINUTES AEROBIC
POST
EXERCISE STRETCHnMINIMUM SECONDS PER BODY PART
SEE SECTION ON mEXIBILITY AND STRETCHING P
3UMMARY OF X &REE 7EIGHTS
7ARM UP PRE
STRETCH
SECONDS
MINS
"ENCH PRESS
SETS X REPS
3INGLE ARM ROWS
SETS X REPS
3QUATS
SETS X REPS
$EADLIFTS
SETS X REPS
#OOL DOWN POST STRETCH SECONDS
MINS
)F YOU ARE EVEN MODERATELY UNSURE OF YOUR TECHNIQUE ON ANY OF THESE
EXERCISES DUE TO THE EFFORT YOU WILL EXPEND DONT BE TOO PROUD TO GET AN
INSTRUCTOR TO HELP YOU PERFECT YOUR TECHNIQUE
!LL YOUR EXERCISES MUST BE PERFORMED SLOWLY AND WITH FULL CONTROL
USING THE FULL RANGE OF MOTION 4AKE
SECONDS TO LIFT THE WEIGHT PAUSE
FOR
SECONDS THEN TAKE
SECONDS TO LOWER WEIGHT
4HIS ROUTINE SHOULD ONLY BE PERFORMED ONCE A WEEK AND THEN ONLY
FOR A LIMITED NUMBER OF MONTHS BEFORE CHANGING )T PAYS TO CHANGE YOUR
ROUTINE AT REGULAR INTERVALS AS WHEN YOUR BODY BECOMES ADEPT AT WORKING
IN A CERTAIN EXERCISE PATTERN THERE IS A TENDENCY TO PLATEAU WHEN YOU STOP
MAKING POSITIVE PROGRESS IN STRENGTH GAINS
-AKE SURE THAT
HOURS BEFORE YOU TRAIN YOU DRINK A COUPLE OF GLASSES
OF WATER AND TRY TO EAT A HIGH CARBOHYDRATE MEAL OR SNACK )F YOU ARE AT
WORK AND THIS IS INCONVENIENT TRY TO GET HOLD OF SOME FRUIT OR YOGHURT !
SANDWICH WITH A PROTEIN lLLING lSH EGG OR CHEESE FOR EXAMPLE WOULD BE
BETTER THAN NOTHING )F YOU HAVE EXPERIENCED FATIGUE DURING TRAINING GRAB
A BOTTLE OF SPORTS DRINK SUCH AS ,UCOZADE OR )SOSTAR AND hTOP UPv DURING
YOUR WORKOUT ) REALISE THAT HARD
WORKING PEOPLE DO NOT HAVE THE LUXURY
OF SITTING DOWN TO A NUTRITIONALLY BALANCED MEAL AS PRESCRIBED BY THEIR
PERSONAL TRAINER
!FTER YOUR WORKOUT YOU WILL NEED TO REFUEL !GAIN IF YOU ARE DASHING
BACK TO WORK OR HAVE TO CATCH THE TRAIN YOU WILL NEED TO PICK UP SOMETHING
READY MADE 'O FOR FRUIT MILK ONE OF THE MANY hSMOOTHIEv DRINKS AVAILABLE
YOGHURT A SPORTS BAR 7HEN SHOPPING PICK UP A MULTI PACK OF RAISINS IN
SMALL BOXES THROW ONE OR TWO INTO YOUR BAG WHEN YOU PACK YOUR KIT
4RY TO EAT WITHIN TWO HOURS AFTER YOUR WORKOUT FAILURE TO EAT AT ALL IS
LIKE ASKING A BUILDER TO EXTEND YOUR PROPERTY BY SUPPLYING THE PLANS BUT
NO MATERIALS
)F YOU HAVE GOT HOME FAIRLY LATE EAT A LIGHT MEAL FOR EXAMPLE SALAD WITH
LEAN MEAT OR SARDINES PASTA WITH A TOMATO BASED SAUCE A TIN OF SOUP OR
A JACKET POTATO
4HE NEXT DAY AIM TO INCORPORATE A MORE AEROBIC BASED WORKOUT
WHICH SHOULD AFTER A LITTLE INITIAL STIFFNESS LOOSEN YOU UP
4HIS WORKOUT WILL NOT SUIT EVERYBODY AND TAKES QUITE A LOT OF ADHERENCE
3OME PEOPLE ) HAVE PUT ON IT HAVE SWORN BY IT AND STILL DO IN MANY CASES
/THERS HAVE DETESTED IT AND GIVEN UP ON IT AFTER A SHORT PERIOD ,IKE ALL
TRAINING YOU WILL NOT KNOW HOW MUCH YOU ARE WILLING TO EXTEND YOURSELF
UNTIL YOU ACTUALLY TRY $O NOT BE PUT OFF BY OTHER USERS LIFTING MUCH HEAVIER
WEIGHTS THAN YOU YOU ARE NOT COMPETING WITH THEM AND THIS IS ONLY ONE
ELEMENT OF YOUR VARIED TRAINING REGIME WHEREAS WEIGHT TRAINING IS PROBABLY
ALL THEY EVER DO "E HAPPY WITH YOUR OWN GAINS NO MATTER HOW SMALL YOU
ARE MAKING AN IMPROVEMENT
0ROGRESS
4HE PRINCIPLE THAT IS GENERALLY HELD REGARDING WEIGHT TRAINING BENElTS
IS THAT DOING AN ALL
BODY WORKOUT AS IN THE EXAMPLES HERE WILL RESPOND
TO THESE FREQUENCIES
ONCE A WEEK MAINTENANCE
TWICE A WEEK MAINTENANCE AND SOME PROGRESS
THREE TIMES A WEEK PROGRESS
4HE ABOVE ARE ALL DEPENDENT ON HOW MUCH EFFORT AND WEIGHT YOU ARE
PREPARED TO USE
4RY TO AVOID WEIGHT TRAINING AND CARDIO WORK ON THE SAME DAY )F DUE
TO COMMITMENTS YOU HAVE NO ALTERNATIVE AND SIMPLY HAVE TO DO THEM ON
THE SAME DAY THEN
DO THE WEIGHTS lRST
KEEP THE AEROBICCARDIO WORK LIGHT
7OMEN AND WEIGHTS
4HE SAME GOES FOR THE LADIES 7ITH MORE AND MORE WOMEN TAKING
UP BOXING TRAINING WEIGHT TRAINING WILL GIVE YOU BOTH STRENGTH AND TONE
ANDPLEASE TRUST ME HEREWITHOUT THE BULK )T WILL IMPROVE YOUR BONE
DENSITY AND REDUCE THE RISK OF OSTEOPOROSIS 4HIS HAS BEEN PROVEN IN
SCIENTIlC TESTS AND TRIALS TO BE INDISPUTABLY TRUE $UE TO POSSESSING ONLY
SMALL AMOUNTS OF TESTOSTERONE THE MALE SEX HORMONE WHICH HELPS MEN
PUT ON MUSCLE WOMEN CANNOT DEVELOP HUGE MASCULINE
LOOKING MUSCLES
7OMEN COMPETING IN MARTIAL ARTS SUCH AS WRESTLING JUDO AND 6ALE 4UDO
WHO ) HAVE TRAINED HAVE MADE ENORMOUS STRENGTH GAINS BUT WHILE THEIR
MUSCLES HAVE BECOME CLEARLY DElNED THEY HAVE NEVER TAKEN ON A hMANLYv
LOOK
!S FOR #RO
MAGNON TYPES WHO LOOK DOWN THEIR NOSE AT WOMEN
WORKING OUT WITH WEIGHTS TREAT THEM WITH THE CONTEMPT THEY DESERVE
! WEIGHTS AREA SHOULD BE FREE OF DISCRIMINATION OF ANY FORM IN MY
EXPERIENCE MOST INTELLIGENT GUYS ENJOY HAVING WOMEN AROUND THE GYM
) TEND TO WORRY ABOUT MEN WHO ONLY ENJOY hSTAGv COMPANY AND DONT
LIKE GYMS THAT ENCOURAGE WOMEN )F YOU HAVE NEVER USED WEIGHTS BEFORE
LADIES THEN GIVE IT A GO -AKE SURE YOU HAVE A QUALIlED INSTRUCTOR WITH
WHOM YOU FEEL COMFORTABLE IF NOT GET A NEW ONE 9OU DO NOT WANT TO PAY
FOR SOMETHING LESS THAN THE STANDARD YOU EXPECT
7EIGHT TRAINING PROGRAMME
7ARM UPn MINUTES AEROBIC
3TRETCHESn SECONDS EACH
%XERCISES
-ACHINE
DUMBELLS
0ECS
"ENCH PRESS
3INGLE ARM ROWS LAT PULLDOWNS
5PRIGHT ROWS
&RONT RAISE
3HOULDER PRESS
3EATED BENT OVER LATERAL RAISE
,EG EXTENSION
,EG CURLS 3QUATS
"ICEP CURLS
4RICEP PUSHDOWNS
(ARD GAINERSn"ENCH PRESS
(ARD GAINERSn6 GRIP PULLDOWN
(ARD GAINERSn3QUATS
(ARD GAINERSn$EADLIFTS
#OOLDOWNn MINUTES AEROBIC
#OOLDOWN STRETCHESn SECONDS EACH
0HOTOCOPIABLE PAGE )AN /LIVER
3ETS
2EPS
0HOTOCOPY THIS PAGE AND COMPLETE AS YOU TRAIN
PS
7EIGHTS
#ALISTHENICS
$ONT WORRY IF YOU ARE UNFAMILIAR WITH THE TERM IT SIMPLY REFERS TO BODY
RESISTANCE EXERCISE USUALLY CALLED CALISTHENICS IN THE 53! 5NBELIEVABLY
CONSIDERING THE DEPENDENCE MARTIAL ARTS BOXING AND THE MILITARY HAVE
ON IT IT IS DERIVED FROM THE 'REEK WORDS hKALLOSv BEAUTY AND hSTHENOSv
STRENGTH &OR NOW WE ARE GOING TO SKIP THE BEAUTY PART AND HOME IN ON
THE STRENGTH ELEMENT
7HY CALISTHENICS 4WO REASONS
ITS CHEAP
ITS CONVENIENT
%XERCISES
0USHPRESS UPS
0USH UPS
%ASY TO EXPLAIN BUT AS ALL
FORMER SCHOOLBOYS REMEMBER HARD
TO PERFORM IN A LARGE NUMBER OF
REPETITIONS +EEP BODY STRAIGHT AND
START WITH HANDS UNDER SHOULDERS
6ARIATIONS INVOLVE NARROWING OR
WIDENING HAND POSITIONS OR PUTTING
FEET UP SUCH AS ON A BOX 0RIMARILY
THEY WORK THE CHEST THE FRONT OF
THE SHOULDERS AND THE TRICEPS &OR
ADDITIONAL BENElT AND OF COURSE
DIFlCULTY RAISE THE FEET ON A BOX OR
BALL SEE lG P
#URL
UPS
3TRAIGHT
LEG SIT
UPS BECAME
TABOO A FEW YEARS AGO BUT HAVE
MADE A BIT OF A COMEBACK WITH
HARDCORE TRAINERS LATELY 0LAY SAFE
AND STICK TO BENT
LEG CURL
UPS
RAISING JUST THE SHOULDER BLADES
OFF THE mOOR AS YOUR UPPER BODY
CURLS FORWARD $O NOT PULL ON THE
HEAD OR NECK AND TRY TO CONTRACT
THE ABDOMINAL MUSCLES AS YOU
PERFORM THE MOVE $O NOT HOLD
YOUR BREATH
#URL UPS
2EVERSE CURLS
,IE ON YOUR BACK WITH
HANDS CLOSE TO YOUR SIDES 9OUR
LEGS SHOULD BE BENT AT THE KNEE
TO FORM A RIGHT
ANGLE OR STRAIGHT
WITH THE SOLES OF YOUR FEET FACING
THE CEILING &ROM THIS POSITION
SLOWLY LIFT YOUR BACKSIDE OFF
THE mOOR BY BRINGING YOUR LEGS
TOWARD YOUR RIBS /NCE YOUR
BACKSIDE IS OFF THE mOOR LOWER
IT BACK TO START POSITION 4AKE IT
SLOWLY AND TRY TO CONTRACT YOUR
ABS WHILE BREATHING NATURALLY
2EVERSE CURLS
#RUNCHES
3TARTING IN THE BENT
KNEE
POSITION AS IN THE REVERSE CURLS
BRING YOUR HEAD TOWARDS YOUR
KNEES BY LIFTING YOUR SHOULDER
BLADES OFF THE mOOR !T THE SAME
TIME LIFT YOUR BACKSIDE OFF THE mOOR
TO BRING YOUR KNEES TOWARDS YOUR
RIBS 0ERFORM SLOWLY CONCENTRATING
ON CONTROL OF MOVEMENT
SEE ALSO CORE TRAINING P FOR
MORE ABS EXERCISES
4RICEP DIPS
#RUNCHES
5SE A STURDY BOX OR CHAIR 0LACE
HANDS BEHIND YOU WITH THE HEEL OF
EACH HAND lRMLY GRIPPING THE EDGE OF THE SURFACE +EEPING THE LEGS STRAIGHT
MAKES THIS A LITTLE HARDER TRY IT WITH BENT LEGS lRST ,ET YOUR ARMS FORM A
RIGHT
ANGLE ON EACH REPETITION
4RICEP DIPS
#HIN UPS
#HIN UPS ALSO CALLED PULL UPS
)F YOU CAN lND A SUITABLY LOW BAR YOU CAN DO AN EASIER MODIlED VERSION
OF THIS EXERCISE IF YOU CANT YOULL JUST HAVE TO GO FOR THE FULL ON CHIN UPS
!N EXERCISE THAT SUITS FEATHERWEIGHTS MORE THAN HEAVYWEIGHTS IT INVOLVES
GRASPING AN OVERHEAD BAR WITH A WIDE OVERHAND GRIP AND THEN PULLING
YOURSELF HIGH ENOUGH TO LOOK OVER THE BAR YOU DO NOT NEED TO ACTUALLY
GET YOUR CHIN OVER IT DESPITE THE NAME OF THE EXERCISE )T IS PRIMARILY A
BACK EXERCISE WORKING THE LATS TRAPEZIUS TERES AND RHOMBOIDS BUT IT IS IN
THE BICEPS YOU WILL FEEL THE EFFECT ACCORDING TO HOW MUCH BODY WEIGHT
YOU HAVE
"ACK EXTENSIONS
,IE
FACE
DOWN ON A
C O M F O R T A B L E
SURFACE IF ITS NOT
COMFORTABLE TO
START WITH ITS
HARDLY LIKELY TO
IMPROVE AFTER
REPETITIONS
"ACK EXTENSIONS
0LACE YOUR HANDS
LIGHTLY ON EACH
SIDE OF YOUR
HEAD AND SLOWLY LIFT YOUR TRUNK OFF THE mOOR IN A CONTROLLED MOVEMENT
$ONT OVEREXTEND YOUR BACK 3TART WITH
REPETITIONS
3TEP
UPS
)F YOU DO NOT HAVE
A 2EEBOK
TYPE STEP
BOX OR EVEN A STURDY
MILK CRATE THEN USE
THE BOTTOM STAIR %ITHER
ALTERNATE LEAD FOOT OR
START WITH ON ONE
SIDE AND THEN SWITCH TO
THE OTHER FOOT
3TEP UPS
4O MAKE IT HARDER
CARRY HANDWEIGHTS OR A
BACKPACK
3QUATS
0ERFORMED AS IN WEIGHT
TRAINING BUT STILL A DECENT
WEIGHT
FREE EXERCISE AND
IF YOU HAVE NOT PERFORMED
THIS EXERCISE WITH WEIGHTS
PREVIOUSLY A GOOD INTRODUCTION
TO AN EXCELLENT EXERCISE FOR LEG
STRENGTH AND ENDURANCE "UILD
UP THE NUMBER OF REPETITIONS
TO IMPROVE ENDURANCE
3QUATS
#ALF RAISE
3TAND ON THE BOTTOM STAIR OR A
STURDY BOX WITH ONLY THE TOES MAKING
CONTACT SUPPORTING YOURSELF WITH A
HANDRAIL OR BY PRESSING HANDS AGAINST A
WALL !LLOW THE HEELS TO DESCEND SLOWLY
"RING THE HEELS BACK UP AND RISE UP
FULLY ON YOUR TOES +EEP BODY UPRIGHT
AT ALL STAGES OF THE RAISE 3TART WITH
REPETITIONS
#ALF RAISE
(ANGING LEG RAISE
'RASP AN OVERHEAD BAR WITH AN OVERHAND GRIP ARMS SHOULDER
WIDTH
APART "END YOUR KNEES AND PULL YOUR LEGS UP TOWARDS YOUR RIBS 4HE
HARDEST PART IS TO CONTROL EXCESS MOVEMENT TO STOP YOUR BODY SWINGING
BACK AND FORTH 4HIS EXERCISE PRIMARILY WORKS THE ABDOMINAL MUSCLES AND
THE HIP mEXORS
,UNGES
,IKE SQUATS USUALLY PERFORMED WITH WEIGHTS AS A STRENGTH EXERCISE
7ITHOUT WEIGHTS IT IS PARTICULARLY BENElCIAL FOR DEVELOPING BALANCE AND CO
ORDINATION COMBINED WITH AN ENDURANCE FACTOR 3TART WITH FEET SHOULDER
WIDTH APART +EEPING UPPER BODY UPRIGHT STEP FORWARD WITH ONE FOOT
BENDING THE KNEE TO FORM A RIGHT ANGLE WITH THE LOWER PART OF THE LEG
VERTICAL THE KNEE ABOVE THE ANKLE NEVER BEYOND IT 4HE REAR LEG SHOULD
ALSO FORM A RIGHT ANGLE THE LOWER SECTION A FEW INCHES ABOVE THE mOOR
"RING LEADING LEG BACK AND STEP FORWARD WITH THE OTHER FOOT AGAIN THE LEGS
FORMING TWO RIGHT ANGLES 3TART WITH REPETITIONS ON EACH LEG BUILDING
UP ENDURANCE BY INCREASING THE NUMBER OF REPETITIONS )F YOU FEEL WOBBLY
WHEN YOU lRST START TRY SPREADING YOUR ARMS OUT TO THE SIDE LIKE A TIGHTROPE
WALKER +EEP YOUR HEAD UP AT ALL TIMES TO MAINTAIN GOOD ALIGNMENT )F IT IS
POSSIBLE CHECK YOUR POSITION IN A MIRROR TO HELP CORRECT FORM
,UNGES
#ORE TRAINING
FOR BOXING
3TRONG ABS ARE AN ESSENTIAL FOR BOXING ! POWERFUL MID
SECTION PROVIDES
A POWERFUL BASE TO GIVE STABILITY WHEN BALANCE IS THREATENED BY DEMANDING
MOVEMENTS BOTH THOSE THAT YOU MAKE VOLUNTARILY AND THOSE FORCED UPON
YOU BY EXTERNAL FACTORS
7HAT IS REQUIRED IS A STRONG BUT mEXIBLE CORE THE TERM FOR THE DEEP
ABDOMINAL AND SPINAL MUSCLES SUPPORTING YOUR SPINE #ONCENTRATE ON
BUILDING THIS hSTABILISING BELTv AND MAKE THE PHYSICAL OUTWARD APPEARANCE
OF A SECONDARY NATURE TOO MUCH EMPHASIS IS PLACED ON WORKING TOWARD
THE CHISELLED hICE
CUBE TRAYv LOOK )F YOUR ABS LOOK GREAT CONSIDER IT A BONUS
WHAT YOU NEED THEM FOR IS TO SUPPORT YOU EFlCIENTLY AND EFFORTLESSLY
THROUGHOUT A HIGH
IMPACT SPORT
$ONT FORGET THAT IF YOU ARE WORKING YOUR ABS HARD YOU MUST NOT
NEGLECT YOUR BACK #OMBINE hCRUNCHv SESSIONS WITH BACK EXTENSIONS AND
DORSAL RAISES !BS EXERCISES SHOULD FORM ONLY PART OF YOUR CORE TRAINING
7HILE THERE ARE MORE ITEMS OF EQUIPMENT ) COULD NAME THE ONES )
HAVE SELECTED ARE
THE EXERCISE BALL
THE MEDICINE BALL BOTH TYPESnBOUNCY AND NON BOUNCY
THE POWER WHEEL
4HE EXERCISE BALL
!LSO KNOWN AS THE h3WISS BALLv THE hSTABILITY BALLv AND THE hMEDI
BALLv
!T OUR GYM SOME OF THE LESS STRAIT
LACED WEIGHT
TRAINERS HAVE OTHER NAMES
FOR IT BUT NONE OF THEM ARE REPEATABLE HERE
)T WAS lRST INTRODUCED BY REMEDIAL THERAPISTS TO ASSIST PRIMARILY WITH
BACK PROBLEMS AND WAS GREETED WITH A MIXTURE OF CURIOSITY AND DERISION
ON ITS EARLY APPEARANCE IN MANY GYMS )T IS FAIR TO SAY THAT IT HAS BECOME
POPULAR DUE TO THE VARIATION OF EXERCISES IT ALLOWS 9OU USE NUMEROUS
MUSCLES JUST TO PREVENT YOURSELF FROM FALLING OFF IT ! PHYSIO ) KNOW USES
ONE INSTEAD OF A CHAIR IN HIS OFlCE
4HE EXTRA EFFORT REQUIRED TO MANAGE THE ADDITIONAL ELEMENT OF
INSTABILITY ALLOWS FOR INCREASED STRENGTH GAINS )T TAKES A LITTLE GETTING USED
TO START OUT ON A SOFT SURFACE JUST TO BE SAFE
)T ENCOURAGES THE BODY TO WORK AS A SINGLE UNIT IN AN EFFORT TO MAINTAIN
BALANCE WHILE PERFORMING TASKS IN WHAT WOULD BE AN OTHERWISE WOBBLY
ENVIRONMENT -OST IMPORTANTLY APART FROM HELPING TO IMPROVE BALANCE
AND MOTOR SKILLS IT IS A TOOL TO IMPROVE YOUR CORE STRENGTH IN THOSE ALL
IMPORTANT DEEP
LYING MUSCLES ! BONUS IS THAT YOU CAN USE IT INSTEAD OF A
BENCH FOR HOME TRAINING
2ECOMMENDED EXERCISES
7ALL SQUAT WITH OR WITHOUT HANDWEIGHTS
0USH UPS A WITH HANDS ON BALL B WITH FEET ON BALL
#URLS A lNGERS TOUCHING HEAD B HOLDING MEDICINE BALL
"ACK EXTENSIONS
2USSIAN TWISTS FOR OBLIQUES
*ACK KNIFE
2EVERSE CURLS HOLDING WALLBAR n NOT PICTURED
,ATERAL CURLS
-EDICINE BALLS
! PIECE OF EQUIPMENT SO VENERATED BY SADISTIC 0% TEACHERS THAT
CHILDREN GREW TO FEAR AND DESPISE THEM &OOTBALLERS WHO WORE SHORTS
TO THEIR KNEES AND BOOTS HIGHER THAN THE ANKLE USED THEM TO DEVELOP
AWESOME hTHROW
INSvAND IT WORKED /NCE THEY PICKED UP EVEN THE
LEADEN FOOTBALLS OF YORE THEY COULD HURL THEM FURTHER 7ITH THE MORE
MODERN CONCEPTS OF SOPHISTICATED TRAINING WHAT ) CALL THE hLEG
WARMERv
PHASE THEY BECAME OBSOLETE "UT THE MEDICINE BALL IS BACK .O LONGER
RESEMBLING HARDENED ELEPHANT DUNG SHINY BLACK LEATHER AND BRIGHTLY
COLOURED RUBBER VARIETIES ABOUND "EST TO GO FOR THE OR
KILOGRAM BALLS
WHICH ARE EASILY OBTAINABLE AND COMPETITIVELY PRICED
/VERHEAD THROWS
4AKE SOME OVERHEAD THROWS AND AS THE OLD SOCCER PLAYERS FOUND YOU
WILL IMPROVE UPPER
BODY STRENGTH 2ELEASE AS THE BALL PASSES OVER YOUR
HEAD /BVIOUSLY WORKS BETTER IN PAIRS
/VERHEAD THROWS
3TANDING TWISTS
3TAND WITH
THE BALL HELD IN
EXTENDED YET
RELAXED ARMS
OUT IN FRONT OF
YOU 4URN TO
ONE SIDE AS IF
TO GIVE THE BALL
TO SOMEBODY
BEHIND
YOU
3TANDING TWISTS
#OME BACK TO
THE CENTRE AND
PAUSE BRIEmY BEFORE MAKING THE SAME MANOEUVRE TO THE OTHER SIDE 2EPEAT
FOR SET NUMBER OF REPETITIONS OR
UNTIL YOUR OBLIQUES CRY FOR MERCY
.ARROW
GRIP PUSH
UPS
.ARROW
GRIP PUSH
UPS WITH
BOTH HANDS ON MEDICINE BALL 4HIS
WORKS BEST WITH THE hSQUASHYv
TYPE MEDICINE BALL BUT IS IN MY
EXPERIENCE lNE WITH THE LEATHER
TYPE
.ARROW GRIP PUSH UPS
2USSIAN TWISTS
5SE FOR 2USSIAN TWISTS ON THE
EXERCISE BALL CHALLENGING BUT BENElCIAL SEE lG
#URLS
5SE AS hBALLASTv FOR CURLS ON THE EXERCISE BALL SEE lG
0ASS
AROUNDS
3TAND UP OR SIT ON A COMFORTABLE mOOR HOLDING MEDICINE BALL 0ASS THE
BALL AROUND YOUR BACK RETURN IT TO THE FRONT AND CONTINUE IN THIS FASHION FOR
A SET NUMBER OF REPS BEFORE PASSING IT AROUND IN THE OTHER DIRECTION
0ASSAROUNDS
&RONT RAISE
3TAND WITH BALL HELD IN FRONT
OF THIGHS 2AISE ARMS SLOWLY
TO SHOULDER HEIGHT AND SLOWLY
BACK DOWN AGAIN ) HAVE FOUND
THIS DEVELOPS YOUR ABILITY TO
HOLD YOUR HANDS UP FOR BOXING
"EST DONE OVER A TIME PERIOD
AS OPPOSED TO REPETITIONS AS
THE OBJECTIVE IS TO COMFORTABLY
MAINTAIN THE RAISE OVER LONGER
TIME PERIODS
&RONT RAISE
"OUNCING SIT
UPS
) DISLIKE THE TERM hSIT
UPv BUT IT BEST DESCRIBES THE ACTION REQUIRED
3IT BACK IN FRONT OF A BRICK WALL NOT A PLASTERED WALL WITH BENT KNEES
!S YOU COME UP RELEASE WITH A TWO
HANDED THROW AGAINST THE WALL AND
CATCH THE RETURN AS YOU SIT BACK 9OU WILL NEED THE hBOUNCYv VARIETY FOR THIS
AS THE LEATHER VARIETY WILL IN THIS EXERCISE BE AS MUCH USE AS A #HRISTMAS
PUDDING
#HOPPING WOOD
3TANDING FEET SHOULDER
WIDTH APART HOLDING BALL IN
BOTH HANDS 3WING BALL FROM
HIGH TO LOW IN AN ACTION AKIN
TO CHOPPING WOOD !FTER A SET
NUMBER OF REPS SWITCH TO THE
OTHER SIDE
#HOPPING WOOD
3HOT PUTTS
,AUNCH THE BALL FROM A
SHOT
PUTTING STANCE SINGLE
HANDED EITHER TO A PARTNER OR
TO BEAT A MARK ON THE GROUND
"UILDS SHOULDER AND ARM POWER
4HIS CAN BE DONE WITH SET REPS
CONCENTRATING ON ONE ARM AT A
TIME OR SIMPLY WITH ALTERNATE
ARMS
3HOT PUTTS
%XERCISES TO STRENGTHEN THE ABS WITHOUT EQUIPMENT
#URL UPS
3TART WITH l NGERTIPS RESTING ON THE SIDE OF THE HEAD AND BENT KNEES
h#URLv TORSO FORWARD UNTIL SHOULDER BLADES NOT LOWER BACK LEAVE THE m OOR
!FTER A
SECOND PAUSE LOWER DOWN AGAIN
#RUNCH
!S ABOVE BUT WITH THE LEGS CROSSED AND BENT AT THE KNEE LOWER LEG
HORIZONTAL TO THE m OOR BEFORE STARTING ! VARIATION IS TO PUT THE FEET UP ON
A BENCH
2EVERSE CRUNCH
3TART AS WITH THE CRUNCH BUT DRAW THE KNEES TOWARDS THE RIBS
/BLIQUE CRUNCH
0LACE FEET ON BENCH WITH KNEES BENT AT RIGHT ANGLES AND l NGERS RESTING
BY THE SIDE OF THE HEAD ,IFT AND TURN AS IF TO PLACE YOUR ELBOW AGAINST
THE OPPOSITE KNEE 0AUSE FOR
SECONDS BEFORE RETURNING
TO THE START AND THEN PERFORM
SAME MOVE TO THE OTHER KNEE
h4HE PLANKv ALSO KNOWN AS hTHE
HOVERv AND hTHE BRIDGEv
4ARGETS THE TRANSVERSUS
ABDOMINIS
2EST SOLELY ON YOUR ELBOWS
AND TOES YOUR BODY IN A STRAIGHT
LINE FROM THE BACK OF YOUR HEAD
/BLIQUE CRUNCH
!LSO SEE CALISTHENICS P
A 4HE PLANK B THE SIDE PLANK
DOWN TO YOUR HEELS (OLD FOR
SECONDS OR AS LONG AS YOU
CAN TO START AND BUILD UP TO
SECONDS
4HINK THIS IS HARD 4RY THE
SIDE PLANK ITS TOUGHER COUSIN
,IE ON YOUR SIDE 2AISE YOURSELF
UP ON ONE ELBOW WITH THE ARM
BENT AT DEGREES YOUR ONLY
OTHER CONTACT WITH THE m OOR
BEING THE SIDE OF YOUR LOWER
FOOT (OLD FOR A PERIOD OF TIME
AS WITH THE PLANK
7ITH EQUIPMENT YOU CAN HANG FROM OR REST ON YOU CAN DO VARIATIONS
OF MOST OF THE ABOVE )F YOU COMBINE THESE WITH DISCIPLINES INVOLVING THE
EXERCISE BALL THE MEDICINE BALL AND THE POWER WHEEL YOU SHOULD BUILD
GOOD ABS AND A STRONG CORE
4HE POWER WHEEL
3OME YEARS AGO AMONG SOME OF THE WEIRD AND WONDERFUL WEIGHT
REDUCING AND SLIMMING ADVERTISEMENTS CAME A CONTRAPTION THAT RESEMBLED
THE WHEEL OF A GARDEN WHEELBARROW )T WAS REVEALED IN EXALTED TONES THAT
A QUICK DAILY WORKOUT WITH THIS SIMPLE DEVICE WOULD NOT ONLY REDUCE FAT
BUT GIVE YOU SCULPTED ABDOMINAL MUSCLES )T WAS A CHEAP PLASTIC WHEEL
WITH A METAL HANDLE ON EACH SIDE AND YOU KNELT DOWN AND ROLLED IT OUT IN
FRONT OF YOU
! COUPLE OF YEARS AGO ) SAW THE h POWER WHEELv AND AS ONE OF THE FEW
PEOPLE AT THE GYM TO REMEMBER THE PLASTIC PROTOTYPE ) WAS NOT INITIALLY
IMPRESSED ) WAS TOLD IT HAD BEEN RECOMMENDED BY WORLD CHAMPION
SHOOT
l GHTER %RIK 0AULSON WHO REGULARLY CAME OVER FROM $AN )NOSANTOS
!CADEMY IN ,OS !NGELES TO GIVE HIS WELL
ATTENDED SEMINARS %RIK IS NOT
ONLY IN POSSESSION OF ENORMOUS STRENGTH AND IMPRESSIVE PHYSIQUE BUT
IS ALSO A VERY USEFUL BOXER WHO SPARS WITH PROFESSIONAL BOXERS AS PART
OF HIS DEMANDING TRAINING REGIME )N SHORT HIS POINT OF VIEW WAS TO BE
RESPECTED
4HE NEW WHEEL WAS A MUCH CLASSIER LOOKING AFFAIR MUCH LIKE THE FRONT
WHEEL OF A MOTOR
SCOOTER WITH ADJUSTABLE FOOT
STRAPS ON THE HANDLES AND
A STURDY RUBBER TREAD )T ALSO CAME AT AN ENHANCED PRICE OF COURSE
4HE MANUFACTURERS CLAIMED IT IMPROVED BALANCE AND STABILITY IN THE CORE
AND IN ADDITION THE SHOULDERS CHEST BACK ARMS GLUTES AND HAMSTRINGS 4HIS
WAS A BOLD CLAIM BUT AFTER SOME INITIAL SCEPTICISM ) FOUND THAT ACCORDING TO
HOW HARD YOU WERE PREPARED TO WORK MANY OF THESE CLAIMS WERE ABOUT
RIGHT 9OU CAN MAKE IMPRESSIVE CORE STRENGTH GAINS WITH THE WHEEL BUT
THERE ARE SOME POINTS YOU NEED TO BEAR IN MIND BEFORE LAUNCHING INTO IT
YOU MUST BE WARMED UP THOROUGHLY
YOU SHOULD ALREADY BE AT A FAIRLY GOOD LEVEL OF lTNESS
YOU WILL NEED A WELL PADDED SURFACE FOR YOUR KNEES TO START WITH !
JUDO MAT A lRM EXERCISE MAT OR CARPET IS lNE
4HE VELCRO
FASTENING STRAPS AND PEDALS ON THE SIDE OF THE WHEEL MEAN
YOU CAN PERFORM PUSH
UPS PLYO
JUMPS PIKES AND OTHER ASSORTED MOVES
ALL WITH GREAT DIFlCULTY $UE TO THE HIGHLY UNSTABLE MODE OF TRANSPORT YOU
ARE BALANCED ON A HUGE NUMBER OF MUSCLES ARE RECRUITED JUST TO KEEP YOU
FROM CRUMPLING TO THE mOOR SOMETHING MOST PEOPLE DO INITIALLY UNTIL THEY
LEARN TO ADAPT
)N MY EXPERIENCE THERE IS MUCH CORE TRAINING WHICH YOU HAVE TO HOPE
IS ALL WORKING TOWARDS A RESULT THE WHEEL IS THE ONE WHERE YOU FEEL THE
EFFECTS ALMOST IMMEDIATELY ESPECIALLY IF YOU BECOME OVER
ENTHUSIASTIC
)T REALLY CAN BE A GREAT BOON TO IMPROVING YOUR CORE STRENGTH BUT ) MUST
STRESS IT SHOULD BE APPROACHED WITH CAUTION )T WILL NOT SUIT EVERYBODY
0OWER WHEEL
#IRCUIT TRAINING
4HE BEAUTY OF CIRCUIT TRAINING IS ITS mEXIBILITY AND ITS ADAPTABILITY TO
PROVIDE SPECIlC TRAINING FOR INDIVIDUAL SPORTS )T INVOLVES A FREQUENT CHANGE
OF TRAINING ACTIVITY PERFORMED IN RAPID SUCCESSION WITH VERY LITTLE REST
BETWEEN EXERCISE hSTATIONSv
! BOXING CIRCUIT NEEDS TO ALLOW THE TRAINER TO REHEARSE VARIOUS MOVES
AND TECHNIQUES LEADING TO IMPROVED STRENGTH AND ENDURANCE 4HERE IS VERY
LITTLE EMPHASIS PLACED ON SKILL FACTORS
) HAVE BEEN SUPERVISING A CIRCUIT CLASS OF THIS NATURE AT "OB "REENS
!CADEMY FOR MORE YEARS THAN ) CARE TO REMEMBER AND HAVE FOUND THE
BEST SYSTEM FOR MY CLASS IS ONE THAT SPREADS OUT THE PUSHING AND PULLING
EXERCISES SO THAT THEY ARE NEVER CONSECUTIVE 4HIS ALLOWS THE SMALLER MUSCLE
GROUPS BICEPS AND TRICEPS TO RECOVER ) ALSO SPREAD OUT THE LEG EXERCISES
AS IT WOULD BE DETRIMENTAL TO PERFORM DEADLIFTS LUNGES OR SQUATS TOO SOON
AFTER ONE ANOTHER ) ALWAYS INCLUDE TWO SESSIONS OF SKIPPING WHICH IS ALWAYS
USED FOR THE WARM
UP TWO SESSIONS OF SHUTTLE
RUNNING AND TWO SESSIONS
OF BAGWORK ONE ON THE LIGHT BAG AND ONE ON THE HEAVY BAG
4HE CIRCUITS ALWAYS CONTAIN EXERCISES THAT WORK THE LARGE MUSCLE
GROUPSBENCH
PRESS SQUATS AND DEADLIFTSAS WELL AS ABDOMINAL WORK
OF VARYING DIFlCULTY
) HAVE RECENTLY FOUND MANY OF THE hCORE TRAININGv DISCIPLINES INTRODUCED
TO BE EFFECTIVE) HESITATE TO USE THE WORD hPOPULARv 7E OFTEN INCLUDE
EXERCISES INVOLVING THE 3WISS BALL MEDICINE BALLS AND THE hPOWER WHEELv
SEE SECTION ON EXERCISES WITH THESE CONCEPTS
7ARM
UP SHOULD CONSIST OF
MINUTES OF EASY SKIPPING OR SHADOW
BOXING FOLLOWED BY A SHORT STRETCH #OOLDOWN SHOULD BE RELAXED SKIPPING
FOR MINUTES WITH A mOOR
BASED STRETCH OF SECONDS PER BODY PART TO
CONCLUDE
4HERE ARE NO HARD AND lXED RULES WITH CIRCUIT TRAINING AND YOU CAN
QUITE EASILY CONSTRUCT YOUR OWN CIRCUIT AT HOME EVEN WITHOUT EQUIPMENT
9OU COULD WARM UP WITH JOGGING OR SHADOW
BOXING HAVE A SHORT STRETCH
AND THEN GO THROUGH A REGIME OF PUSH
UPS CRUNCHES BACK EXTENSIONS
TRICEP DIPS SQUATS LUNGES STEP
UPS ON STAIRS CALF RAISES TUCK JUMPS AND
SHUTTLE RUNS
/BVIOUSLY IF YOU WERE TO ADD HOME
FRIENDLY PORTABLE EQUIPMENT YOU
COULD BECOME MORE VERSATILE 9OU
COULD INCORPORATE THE USE OF A
3WISS BALL A MEDICINE BALL SOME
LIGHT WEIGHTS AND 4UBI
GRIP
4UBI
GRIP IS EXTREMELY VERSATILE
AND REASONABLY INEXPENSIVE )T
COMES IN A VARIETY OF STRENGTHS
WHICH ARE COLOUR
CODED BLACK
BEING THE MOST RESISTANT )T ALLOWS
YOU TO DO SQUATS CURLS UPRIGHT
ROWS AND WHEN LOOPED AROUND A
SOLID SUPPORT
SEATED ROWS
3QUATS USING 4UBI
GRIP
LAT PULL
DOWNS
AND RESISTANCE
PUNCHING EXERCISES
#IRCUITS CAN BE MULTI
STATIONED OR SPARSELY LAID OUT
TO SUIT INDIVIDUAL NEEDS 4HE TWO CIRCUITS ) HAVE SHOWN
OVERLEAF ARE PURELY SUGGESTIONS TO GIVE SOME IDEA OF
HOW TO SPREAD OUT A CIRCULAR CIRCUIT OR HOW TO USE A
LINEAR MODEL 4HE MAIN CONSIDERATIONS ARE TIME SPACE
AVAILABILITY AND EQUIPMENT
"ICEP CURL USING 4UBI
GRIP
3TART
3KIPPING
0USH UPS
(EAVY HANDS
PUNCHING
3INGLE ARM ROWS
3HUTTLE RUNS
"ICEP CURLS
3HOULDER PRESSES
,IGHT PUNCHBAG
3TEP UPS
#IRCULAR CIRCUIT
4RICEP DIPS
#RUNCHES
(EAVY BAG
,ATERAL RAISES
3HUTTLE RUNS
3QUATS
$EADLIFTS
"ACK EXTENSIONS
&LOOR TO CEILING
PUNCHBALL
3KIPPING
2EVERSE CURLS
3TART
3KIPPING
,IGHT PUNCHBAG
$EADLIFTS
0USH UPS
,INEAR CIRCUIT
3TEP UPS
(EAVY PUNCHBAG
3HUTTLE RUNS
3QUATS
#RUNCHES
&LOOR TO CEILING BALL
4RAINING WITH A
PARTNER
)T IS A BOON TO HAVE A SYMPATHETIC TRAINING PARTNER 4OGETHER YOU CAN
WORK PROGRESSIVELY TO IMPROVE ALL ASPECTS OF TECHNIQUE AND lTNESS !S YOU
BECOME MORE PROlCIENT YOU WILL SHARE YOUR IDEAS AND HELP EACH OTHER
DEVELOP 9OU SHOULD BE CAPABLE OF RECEIVING CONSTRUCTIVE CRITICISM FROM
YOUR PARTNER LIKE hYOU ARE DROPPING YOUR HANDSv OR hYOU ARE STICKING YOUR
CHIN OUTv AND BE GRATEFUL FOR THE ADVICE 9OU CAN WORK A SYSTEM OF hONE ON
ONE OFF v WHEREBY YOU TAKE TURNS AT TRAINING DRILLS WITH ONE WORKING HARD
ONE RECOVERING BRIEmY BUT EXHORTING THE PARTNER TO WORK EVEN HARDER
$O NOT HOWEVER BECOME TOTALLY DEPENDENT ON YOUR PARTNER HAVE
A BACK
UP PLAN 4HERE WILL BE TIMES INEVITABLY WHEN THEY WILL GET STUCK AT
WORK OR IN TRAFlC THUS GIVING YOU THE OPPORTUNITY TO DUCK A POTENTIALLY
TOUGH SESSION )N THIS CASE TRAIN ALONE TO THE BEST OF YOUR ABILITY SEE SOLO
TRAINING WORKOUT P
$RILLS
(ERE ARE SOME OF THE PARTNER DRILLS WE USE BUT BE IMAGINATIVE AND
TRY TO DEVELOP YOUR OWN #HANGE THEM REGULARLY TO AVOID THEM BECOMING
STALE OR BORING
#IRCLING THE PAD
0UT A FOCUS PAD ON THE mOOR AND START OUT BY FACING EACH OTHER A FEW
FEET APART -OVE AROUND THE PAD SHADOW
BOXING AS YOU GO FORCING YOUR
PARTNER TO RETREAT IN A CIRCULAR DIRECTION 3WITCH DIRECTION FREQUENTLY AND
TAKE TURNS AT BEING THE INSTIGATOR OF THE MOVEMENT
#IRCLING THE PAD
#RUNCH AND PUNCH
4HE STRIKER IN BAG MITTS STARTS BY LYING IN A hPRE
CRUNCHv POSITION WITH
THE STANDING PAD
HOLDER TREADING LIGHTLY ON HIS TOES !FTER A PREDETERMINED
NUMBER OF ABS CRUNCHES THE STRIKER LEAPS TO HIS FEET AND THROWS A RAPID
BURST OF PUNCHES 3TART OUT WITH CRUNCHES AND PUNCHES FOR SETS
BEFORE SWITCHING ROLES )TS HARDER THAN IT SOUNDS AND SHOULD BE PERFORMED
IN A RAPID ANAEROBIC MANNER !S YOU GET lTTER INCREASE THE REPETITIONS AND
THE SETS
#RUNCH AND PUNCH
3LAP AND TURN
3TRIKER FACES AWAY FROM THE PAD
HOLDER WHO THEN SLAPS HIM ON THE BACK
!T THIS SIGNAL THE STRIKER SPINS AROUND AND RESPONDS TO THE ANGLE OF THE
PROFFERED PADS AS TO WHETHER TO JAB HOOK CROSS ETC AS REQUIRED 4HIS IS BEST
DONE TO A TIME
LIMIT SAY OR
MINUTES TO START
WITH BEFORE
SWITCHING ROLES
3LAP AND TURN
(IDE THE PADS
0AD
HOLDER MOVES AROUND WITH PADS HELD BEHIND AND THEN PRODUCES
THEM SUDDENLY REQUIRING AN INSTANT RESPONSE FROM THE STRIKER
(IDE THE PADS
(IT AND RUN
3TRIKER PUNCHES RAPIDLY WITH PAD
HOLDER CALLING THE SHOTS AND THEN
INSTANTLY RETREATS ON THEIR COMPLETION BEFORE THE HOLDER CAN REPLY WITH A
LIGHT OR OTHERWISE CUFF WITH THE FOCUS PAD
(IT AND RUN
4WO VS /NE
4WO VS /NE
3TRIKER HAS TO DEAL WITH TWO HOLDERS COMING AT HIM OR HER GIVING
AWKWARD UNEXPECTED ANGLES AND APPROACHES TO DEAL WITH AS THE HOLDERS
ADVANCE AND RETREAT 0ARTICULARLY GOOD FOR SHARPENING REACTION TIME AND
KEEPING COMPOSURE UNDER PRESSURE
3TAMINA DRILL
#ONTINUOUS RAPID
l RE PUNCHES ON FOCUS PADS FOR MINUTES WITH A
HALF MINUTE BREAK BETWEEN ROUNDS 3TART WITH ROUNDS AND BUILD UP IN
NUMBER AS STAMINA IMPROVES
$UCKING THE ROPE
! LONG LENGTH OF ROPE IS ATTACHED TO A CONVENIENT l XTURE AT ONE END
AT ABOUT NECK
HEIGHT /NE
PARTNER LIFTS
AND LOWERS
ROPE AS THE
OTHER BOBS AND
WEAVES FROM
SIDE TO SIDE
COMPLYING WITH
$UCKING THE ROPE
THE VARIANCE IN
HEIGHT 4HE HOLDER INSTRUCTS WHEN TO ADVANCE AND WHEN TO RETREAT
$UCK AND JUMP
$UCK AND JUMP
/NE PARTNER HOLDS A
BROOMSTICK OUT IN FRONT AND
SWEEPS IT SLOWLY FROM SIDE TO
SIDE FORCING THE OTHER TO JUMP
OVER THE LOW SWEEPS AND DUCK
UNDER THE HIGH ONES 0ERFORM
SLOWLY TO BEGIN WITH AND SPEED
UP WITH PROlCIENCY
/BLIQUE SWINGS
/NE PARTNER SWINGS A ROPE
OBLIQUELY FROM ONE SIDE TO THE
OTHER AS IF FORMING A LARGE LETTER
hVv 4HE PARTNER AVOIDS THE
ROPE BY hANGLINGv IN AND OUT OF
THE SWEEPS
/BLIQUE SWINGS
0UNCHING SIT UPS
0UNCHING SIT
UPS
/NE PARTNER WEARING BAG MITTS LIES ON HIS BACK WITH KNEES SLIGHTLY
BENT 4HE OTHER HOLDS THE PADS OVER HIM OR HER TO START HITTING THEM FROM
A PRONE POSITION AND GRADUALLY WITHDRAWS THE PADS SO THE STRIKER HAS TO
SLOWLY RISE TO MAKE GOOD CONTACT /NCE IN A FULL SITTING POSITION THE ACTION
IS REVERSED FORCING HIM OR HER ALL THE WAY BACK DOWN AGAIN WHILE HITTING
CONTINUOUSLY 0REDETERMINE A SET NUMBER OR TIME FACTOR 3TART EASILY AND
GRADUALLY BUILD UP INTENSITY AND OUTPUT
4HE UNDERARM GLOVE
5NDERARM GLOVE
/NE PARTNER WEARS ONE FOCUS PAD
HELD UP TO BE SUITABLE FOR A JAB OR HOOK
4HE STRIKER IN BAG MITTS RETAINS ANOTHER
BAG MITT UNDER HIS BICEP PRESSED AGAINST
HIS RIBCAGE 4HIS REINFORCES THE CORRECT
POSITION OF THE NON STRIKING ARM DURING
THE HITTING ACTION PROTECTING THE RIBS )F
THE STRIKER THROWING JABS DOUBLE JABS
AND HOOKS AS INSTRUCTED ALLOWS THE MITT
TO DROP A SUITABLE PENALTY IS IMPOSED
SUCH AS PRESS UPS OR PAYMENT OF POST
TRAINING REFRESHMENTS
4HE SOLO
TRAINING
WORKOUT
3KIP MINUTES
3HORT STRETCH ALL MAJOR MUSCLE GROUPS SECONDS EACH
STRETCH
3HADOW BOX MINUTES
(EAVY BAGHIT LIGHT AND FAST MINUTES
3KIP MINUTES
!BS CRUNCHES REPS
0USH UPS REPS
3KIP MINUTETOP SPEED USE SPEED ROPE
3TEP UPS ON REEBOK STEP BOXSTURDY CRATE WITH KG WEIGHTS
REPS
3HADOW BOX MINUTES
"OX JUMPS FOOTED JUMPS ONOFF STEP
BOX TO ALTERNATE SIDES
MINUTE
3QUATS WITH KG WEIGHTS REPS
3KIP MINUTES
(OOKS AND UPPERCUTS ON hTEARDROPv OR MAIZE BAG OR ANY
AVAILABLE BAG MINUTES
3HUTTLE RUNS DOGGIES MINUTES
#RUNCHES REPS
0USH UPS REPS
3KIP MINUTES
(EAVY BAGHITTING HARD MINUTES
3QUATS AS BEFORE REPS
3HADOW BOX MINUTES
3TEP UPS AS BEFORE
3KIP MINUTES
"OX JUMPS AS BEFORE MINUTE
3HADOW BOX MINUTES
3HUTTLE RUNS MINUTES
3KIP SLOW PACE MINUTES
,ONG STRETCH SECONDS EACH MUSCLE GROUP
3HAKE OUT LIMBS AND GENTLE MOBILITY MOVEMENTS
.OTES
&OR BEGINNERSnHALVE TIMES
&OR ADVANCEDnINCREASE TIMES AND WEIGHTS
SHADOW BOX WITH SMALL HAND WEIGHTS USE POWER
WHEEL FOR ABS AND PUSH
UP EXERCISES AND USE A
WEIGHTED SKIPPING ROPE
9OU MAY l ND THAT SOME
MOTIVATIONAL MUSIC WILL
HELP ESPECIALLY TO GET A
RHYTHM WHILST SKIPPING
%QUIPMENT REQUIRED
3KIPPING ROPESnIDEALLY HEAVY ROPE AND
SPEED ROPE
"AG MITTS m OOR MAT STEP BOX OR STURDY
CRATE
KG WEIGHTS
TRAINING TIP
TRAINING TIP
3IP m UIDS CONSTANTLY RE
STRETCH IF FEELING hTIGHTv
AND TAKE A MINUTE BREAK AT INTERVALS IF UNUSED TO
THIS TYPE OF TRAINING
6ALE 4UDO INSTRUCTOR
-ATT #HAPMAN RECORDS
HIS WORKOUTS ON AUDIO
TAPE FOR HIS STUDENTS
TO TAKE AWAY TO THEIR
HOME OR OWN GYM
4APE YOUR OWN
ADAPTED TO YOUR
REQUIREMENTS
%QUIPMENT USED IN THE SOLO TRAINING WORKOUT
3OLO TRAINING WORKOUT
3KIP MINUTES
3HORT STRETCH ALL MAJOR MUSCLE
GROUPS SECONDS EACH
STRETCH
3HADOW BOX MINUTES
(EAVY BAGHIT LIGHT AND FAST
MINUTES
3KIP MINUTES
!BS CRUNCHES REPS
0USH UPS REPS
3KIP MINUTETOP SPEED USE
SPEED ROPE
3TEP UPS ON 2EEBOK STEP BOX
STURDY CRATE WITH KG WEIGHTS
REPS
3HADOW BOX MINUTES
"OX JUMPS MINUTE FOOTED
JUMPS ONOFF STEP BOX TO ALTERNATE
SIDES
3QUATS WITH KG WEIGHTS
REPS
3KIP MINUTES
0HOTOCOPIABLE PAGE )AN /LIVER
0HOTOCOPY THESE PAGES AND COMPLETE AS YOU TRAIN
(OOKS UPPERCUTS ON hTEARDROPv
OR MAIZE BAG OR ANY AVAILABLE BAG
MINUTES
3HUTTLE RUNS DOGGIES MINUTES
#RUNCHES REPS
0USH UPS REPS
3KIP MINUTES
(EAVY BAG
MINUTES
3QUATS AS BEFORE
3HADOW BOX MINUTES
3TEP UPS AS BEFORE
3KIP MINUTES
"OX JUMPS AS BEFORE MINUTE
3HADOW BOX MINUTES
3HUTTLE RUNS MINUTES
3KIP SLOW PACE MINUTES
,ONG STRETCH SECONDS EACH
MUSCLE GROUP
3HAKE OUT LIMBS AND GENTLE
MOBILITY MOVEMENTS
HITTING
HARD
0HOTOCOPIABLE PAGE )AN /LIVER
!DVANCED
TRAINING
4HE FOLLOWING TRAINING DISCIPLINES ARE AIMED AT THOSE WITH A
FAIRLY GOOD LEVEL OF lTNESS 4HE WEIGHT TRAININGPOWER LIFTING SECTION
FOR EXAMPLE REQUIRES WORKING WITH AN /LYMPIC BAR WHICH WEIGHS
KILOGRAMS UNLOADED 3OME OF THE PLYOMETRIC DRILLS SHOULD NOT
BE ATTEMPTED BY ANYBODY WITH A HISTORY OF OR CURRENT KNEE OR
BACK PROBLEMS 4HESE DRILLS ARE A SYSTEM TO IMPROVE lTNESS FOR THE
ALREADY QUITE lT PERSON IT IS HIGHLY INADVISABLE FOR UNlT INDIVIDUALS
TO ATTEMPT THEM )F IN ANY DOUBT SPEAK TO A QUALIlED lTNESS
PROFESSIONAL BEFORE COMMENCING A PROGRAMME INVOLVING ADVANCED
TRAINING OF ANY NATURE
!DVANCED 7EIGHT 4RAINING
4HE EARLIER CHAPTER ON WEIGHT TRAINING IS HOPEFULLY ADEQUATE
TO PROVIDE FOR THE STRENGTH NEEDS OF THE MAJORITY OF PEOPLE BUT IN
FAIRNESS TO THOSE WHO NEED SERIOUS STRENGTH GAINS ) HAVE ADDED
THE FOLLOWING DISCIPLINES MAINLY DERIVED FROM POWER LIFTING A SPORT
IN ITS OWN RIGHT "OXING REQUIRES ALL
ROUND BODY STRENGTH THE CHEST
AND BACK MUSCLES ARE RESPONSIBLE FOR THE THROWING AND RETRACTION
OF PUNCHES THE LEGS PROVIDE PUSH
OFF POWER AND STABILITY FOR BOTH
OFFENSIVE AND DEFENSIVE ACTIONS 4HE FOLLOWING MAY PROVE USEFUL FOR
ANYBODY WHOSE STRENGTH GAINS HAVE REACHED A PLATEAU OR THOSE
SEEKING TO EXPLORE THE POTENTIAL FOR EXPLOSIVE POWER 4HESE EXERCISES
MAY REQUIRE PROFESSIONAL TUTELAGE AND AS ) HAVE ALREADY SUGGESTED
SEEK THE ADVICE OF A QUALIlED INSTRUCTOR WHICH WILL ALMOST CERTAINLY
BE THE CASE IF YOU HAVE NEVER ATTEMPTED ANY OF THESE DISCIPLINES
BEFORE
"EFORE YOU START
"REATHING
) WAS TAUGHT AFTER WHAT NOW SEEMS TO BE JUST AFTER THE &ALL OF
2OME TO INHALE PRIOR TO THE LIFT AND EXHALE ON THE LIFT 5SING THE
BENCH PRESS AS AN EXAMPLE INHALE AS YOU LOWER ECCENTRIC EXHALE
AS YOU PRESS THE BAR UP CONCENTRIC ) lND A CRUDE BUT HELPFUL
MAXIM IS hBLOW ON THE EFFORTv .%6%2 ATTEMPT TO COMPLETE A LIFT
WHILE HOLDING YOUR BREATH THIS WILL DEPRIVE YOUR BRAIN OF OXYGEN
WITH DISASTROUS RESULTS A POSSIBILITY ! BLACKOUT WHILE SUPPORTING A
HEAVY BAR DOES NOT BEAR THINKING ABOUT
3PEED
7ORK SLOWLY AT ALL TIMES IN ORDER TO RECRUIT THE MAXIMUM
AMOUNT OF MUSCLE lBRE 4HERE IS NO REASON FOR SPEED IN ANY OF
THE FOLLOWING EXERCISES
7ORKING SLOWLY ENCOURAGES GOOD TECHNIQUE AND PROPER CONTROL
3AFETY
!LWAYS USE A SPOTTER IF THERE IS ONE AVAILABLE ! DECENT GYM
WILL USUALLY BE IN A POSITION TO PROVIDE ASSISTANCE FOR A SHORT TIME
IF YOU DO NOT HAVE A TRAINING PARTNER WHICH IS THE MOST ADVISABLE
SOLUTION !LWAYS USE COLLARS ON BOTH BARS AND DUMBBELLS CHECK IF
!LLEN BOLTS ARE TIGHT EVEN IF PRIOR USERS NEGLECT TO DO SO 5SING A
MIRROR SERVES TWO PURPOSES CHECKING HAIR AND BICEPS NOT AS MANY
SEEM TO FEEL BEING ONE OF THEM lRSTLY TO AID CHECKING FOR GOOD
ALIGNMENT TO ENSURE PERSONAL SAFETY AND SECONDLY TO CHECK FOR THE
APPROACH OF UNAWARE OR IGNORANT GYM USERS #LEAR AWAY OBSTACLES
AND ENSURE GOOD CLEARANCE BEHIND YOU 3QUATTING DOWN ONLY TO JAM
YOUR BACKSIDE INTO A BENCH AND HURTLE FORWARDS WHILE SUPPORTING
A BARBELL IS A RECIPE FOR DISASTER BUT ) HAVE SEEN IT HAPPEN $/
./4 /6%2,/!$ 7E WERE ONCE HAILED BY SCREAMS FROM THE
FREE WEIGHTS ROOM TO lND A YOUNG GUY TRAPPED UNDER KILOS
OF IRONWARE PINNING HIM TO THE BENCH (E HAD BEEN UNDER THE
MISTAKEN IMPRESSION HE COULD BENCH PRESS THIS AMOUNT +NOW YOUR
LIMITS NEVER FEEL TOO PROUD TO STRIP DOWN THE PREVIOUS USERS BAR
#HANCES ARE HE OR SHE IS A MORE ADVANCED TRAINER OR HAS DIFFERENT
SPECIlCS
4HE %XERCISES
"ARBELL #LEAN AND 0RESS
FOR LEGS BACK AND SHOULDERS
3TAND BEHIND BARBELL USE AN /LYMPIC BAR IF POSSIBLE WITH FEET
SHOULDER
WIDTH APART 4HE VERY TIPS OF THE TOES SHOULD BE VISIBLE FROM
ABOVE AND SHINS SHOULD BE CLOSE TO THE BAR "END KNEES TO START LIFT
HANDS SLIGHTLY WIDER THAN SHOULDERS AS YOU GRIP THE BAR BUT KEEP
"ARBELL CLEAN AND PRESS
HEAD UP EYES LOOKING UPWARD TO MAINTAIN SAFE BACK POSITION ,IFT
THE BAR IN ONE SLOW mUID MOVEMENT TO SHOULDER HEIGHT mIPPING
THE PALMS OF THE HANDS OVER TO SUPPORT THE BAR WHICH SHOULD REST
ON THE UPPER CHEST PRIOR TO THE UPWARD PRESS 0RESS OVERHEAD
UNTIL THE ARMS ARE FULLY EXTENDED 2EVERSE THE PROCEDURE TO LOWER
THE BAR BACK TO THE CHEST AND THEN mIPPING THE HANDS FORWARD
LOWER THE BAR TO THE mOOR TOUCHING THE PLATES DOWN LIGHTLY BEFORE
CONTINUING 3TART WITH AN UNLOADED BAR AS A REHEARSAL IN THE lRST
SESSIONS PERFORM ONLY A FEW REPETITIONS ADDING MORE AS YOU GROW
ACCUSTOMED TO THE LIFT
"ENCH 0RESS
FOR CHEST ANTERIOR DELTOIDS TRICEPS
'RIP THE BAR IDEALLY AN /LYMPIC BARBELL SLIGHTLY WIDER THAN
SHOULDER
WIDTH %NSURE BACK IS mAT AND FEET lRMLY PLANTED ON THE
mOOR ,OWER THE BAR TO THE CHEST INHALING AS YOU DO SO %XHALE AS
YOU DRIVE THE BAR UPWARD TO ARMS LENGTH 0AUSE FOR A SECOND AT
THE TOP AND BOTTOM OF THE LIFT 4AKE ABOUT SECONDS TO LIFT AND
THE SAME TO LOWER COUNT THE SECONDS TO YOURSELF TO PERFECT YOUR
TIMING ! SPOTTER IS RECOMMENDED FOR HEAVY LIFTS )F TRAINING ALONE BE
ABSOLUTELY CERTAINLY THE WEIGHT IS COMFORTABLY WITHIN YOUR CAPACITY
TO ELIMINATE THE RISK OF INJURY AND EMBARRASSMENT
"ENCH PRESS
)NCLINE "ARBELL "ENCH 0RESS
UPPER CHEST ANTERIOR DELTOIDS
5SING A BARBELL THE BENCH SHOULD BE SET AT DEGREES IN A
SQUAT RACK OR 3MITH MACHINE )F NEITHER IS AVAILABLE THE EXERCISE CAN
BE PERFORMED WITH DUMBBELLS &OR BAR n GRIP SLIGHTLY WIDER THAN
SHOULDERS FOR DUMBBELLS HOLD OUT LEVEL WITH THE SHOULDERS THE
ELBOWS PULLED BACK 0ALMS MAY FACE FORWARDS OR FACING EACH OTHER
IF THIS MAKES IT EASIER 'ETTING HEAVY DUMBBELLS INTO PLACE WITHOUT
A PARTNER TO HAND THEM TO YOU CAN BE TRICKY /NE SOLUTION IS TO
PLACE THEM ONTO THE THIGHS ONE AT A TIME THEN LIFT THEM ALSO ONE
AT A TIME TO GET INTO THE STARTING POSITION REVERSING THE PROCEDURE
WHEN LOWERING 7HETHER USING BAR OR DUMBBELLS TAKE SECONDS BOTH
IN LIFTING AND LOWERING WITH A PAUSE AT THE TOP AND BOTTOM OF THE
LIFT "REATHING IS AS FOR BENCH PRESS
)NCLINE "ARBELL "ENCH 0RESS
#ROSS BENCH 0ULLOVER
PECTORALS SERRATUS ;RIBCAGE=
,IE ACROSS A BENCH WITH SHOULDERS AND UPPER BACK SUPPORTED
AND HEAD HANGING DOWN 0LANT FEET lRMLY ENSURE STABILITY BEFORE
COMMENCEMENT
#ROSS BENCH 0ULLOVER
(OLD DUMBBELL BY SUPPORTING THE TOP PLATE WITH BOTH HANDS mAT
AGAINST IT HOLDING THE DUMBBELL HANDLE BETWEEN THE THUMBS 3TART
WITH ARMS FULLY EXTENDED THE DUMBBELL VERTICALLY IN LINE WITH THE
NECK ,OWER THE WEIGHT IN A GENTLE ARC TO REACH OVER AND BEYOND
THE HEAD 2ETURN TO STARTING POSITION RETURNING IN THE SAME PLANE
)NHALE ON LOWERING EXHALE ON LIFTING
3EATED ,EG 0RESS 1UADS
7HERE NO LEG PRESS MACHINE
IS AVAILABLE SUBSTITUTE SQUATS
HEAVY WEIGHTS LOW REPS /NCE
SEATED ON THE LEG PRESS MACHINE
ENSURE THE LEGS DESCRIBE A
RIGHT ANGLE ADJUSTING THE SEAT
TO ENABLE THIS 0USH PLATE AWAY
SLOWLY AND STEADILY MAKING SURE
YOUR BACKSIDE NEVER LEAVES THE
SEAT KEEP YOUR HEAD AND BACK
3EATED ,EG 0RESS
IN UPRIGHT IE NOT CRANING FORWARD +EEP ALL OF THE SOLES OF BOTH FEET
lRMLY IN PLACE THE FEET IN LINE WITH THE KNEES 'REAT CARE SHOULD BE
TAKEN WITH THIS MACHINE TO ENSURE MAXIMUM SAFETY
3QUATS WITH "ARBELL QUADS GLUTES
!S IN CHAPTER BUT USING THE /LYMPIC BAR WITH A SPOTTER OR
A 3MITH MACHINE OR SQUAT RACK 7ITH THE BARBELL OPTION START AS IF
PERFORMING NO IE THE BARBELL CLEAN AND PRESS BUT AT THE hPRESSv
STAGE BRING THE BAR OVER YOUR HEAD TO REST ACROSS THE MIDDLE OF
THE SHOULDERS AND UPPER BACK ./4 THE NECK 3OME GYMS PROVIDE A
PADDED WRAP TO PREVENT hBITEv FROM THE BAR SELF
HELP COMES IN THE
FORM OF A FOLDED HAND
TOWEL THE MORE MACHO ELEMENT DISDAINING
BOTH )N REALITY ONCE YOU GET USED TO PROPER PLACEMENT PADDING
USUALLY BECOMES SUPERmUOUS 'RIP THE BAR AS FAR OUT TO THE PLATES
AS IS MANAGEABLE FEET SHOULDER
WIDTH APART OR SLIGHTLY WIDER TOES
TURNED OUT SLIGHTLY !S YOU BEND THE KNEES ATTEMPTING TO GET THE
UPPER LEG PARALLEL TO THE mOOR KEEP EYES UPWARD AND BACK STRAIGHT
$O NOT ALLOW YOUR HEELS TO LIFT OFF THE mOOR SOME PEOPLE HAVE
3QUATS WITH "ARBELL
GREAT DIFlCULTY IN ACHIEVING THIS IN WHICH CASE BLOCK THE HEELS WITH
A WOODEN SLAT v
v LONG OR A LIGHT THIN PLATE A KILO /LYMPIC
PLATE WILL SUFlCE UNDER EACH HEEL 2EVERSE THE PROCEDURE TO RETURN
THE BAR TO THE mOOR
%XPERIENCED WEIGHT TRAINERS WILL OFTEN USE A hSUPERSETv ROUTINE
DOING TWO OR THREE EXERCISE FOR ONE PARTICULAR BODY PART IN
SUCCESSION &OR THE SLIGHTLY LESS EXPERIENCED ) WOULD ADVOCATE
ALTERNATING BETWEEN UPPER AND LOWER BODY ESPECIALLY IF YOU WANT TO
WALK WITH A MODICUM OF NORMALITY THE FOLLOWING DAY
2EHEARSE ALL THE EXERCISES 7)4(/54 A WEIGHT BEFOREHAND TO
ACHIEVE CORRECT TECHNIQUE AND CONTROL $O NOT BE AFRAID OF LOOKING
STUPID THROWING YOUR BACK OUT BY VIRTUE OF BAD TECHNIQUE IS A GREAT
DEAL MORE STUPID
3AMPLE WORKOUT
3AMPLE WORKOUT
7ARM UP
MINS
"ARBELL 0OWER #LEAN AND 0RESS
"ENCH 0RESS
3QUATS
)NCLINE "ENCH 0RESS
3EATED ,EG 0RESS
#ROSS "ENCH 0ULLOVERS
7ARM DOWN
MINS
)-0/24!.4
3TRETCH ALL BODY PARTS
PAGE ONWARDS FOR AT LEAST
SECONDS EACH TO PREVENT SORENESS AND SPEED RECOVERY FROM
YOUR EXERTIONS ) DO NOT ADVISE DOING THIS KIND OF WORKOUT MORE
THAN ONCE A WEEK UNLESS YOU ARE EXTREMELY lT AND EXTREMELY
COMPETENT
0LYOMETRICS
! BOXERS POWER IS DERIVED FROM PUSH
OFF FROM THE LEGS TRUNK
ROTATION AND STRONG ARM AND SHOULDER MOVEMENT 0LYOMETRICS ARE
EXPLOSIVE MOVEMENTS USED IN AN EFFORT DESIGNED TO IMPROVE POWER
FORCE X VELOCITY )T IS WISE TO START WITH THE MOST BASIC EXERCISES
REQUIRING THE MINIMUM EFFORT TO GAIN CONlDENCE AND ACQUIRE THE
MOTOR SKILLS REQUIRED IN ORDER TO AVOID INJURY IN WHAT CAN BE
QUITE DEMANDING IF UNCOMPLICATED PROCEDURES 4HESE EXERCISES ARE NOT
RECOMMENDED FOR ANYBODY WITH BACK OR KNEE PROBLEMS
7HILE PLYOMETRIC EXERCISES CAN IMPROVE POWER YOU NEED TO BE
lT BEFORE ATTEMPTING THEM 4HE SIMPLEST EXAMPLE OF A PLYOMETRIC
EXCISE IS HOPPING SO ANYBODY WHO WAS A VIRTUOSO AT HOPSCOTCH
STARTS WITH AN ADVANTAGE
4HE %XERCISES
$EPTH *UMPS
3TAND ON A BOX
FEET HIGH EG X STEP BOXES
*UMP FROM BOX
TO LAND SOFTLY AND
EXPLODE UPWARD
REACHING AS HIGH AS
POSSIBLE
/PTIONAL ADDITION
AFTER LANDING JUMP
OVER A BARRIER
HURDLE BOX ETC
$EPTH JUMPS
3TICK *UMPS
3ET STICKS ON THE mOOR AS SHOWN 4AKE OFF SIDEWAYS PUSHING
OFF WITH THE LEFT FOOT TO LAND WITH THE RIGHT !TTEMPT TO LAND SOFTLY
AND lRMLY HOLDING THE POSITION FOR A SECOND BEFORE RETURNING $O
REPS TO START WITH
3TICK JUMPS
4UCK *UMPS
3TART WITH FEET SHOULDER
WIDTH APART (ALF SQUAT BEFORE MAKING
A VERTICAL TAKE
OFF BRINGING
THE KNEES UP
TOWARDS THE
CHEST ,AND SOFTLY
WITH BENT KNEES
TO ABSORB SHOCK
4AKE A FEW LIGHT
BOUNCES ON
THE SPOT BEFORE
hTAKING
OFF v AGAIN
4UCK JUMPS
(URDLES
!SSEMBLE HURDLES THAT WILL BE KNOCKED ASIDE ON IMPACT AS
OPPOSED TO THE KIND YOU MIGHT TRIP OVER AS KNOCKING YOURSELF
UNCONSCIOUS DEFEATS THE OBJECT OF THE MANOEUVRE 5SE STICKS GARDEN
CANES CUT
DOWN BROOM HANDLES ETC RESTING ACROSS STEP
BOXES OR
UPTURNED PLASTIC BUCKETS .ICE SHINY TAILOR
MADE HURDLES ARE AVAILABLE
DONT LASH OUT ON THEM UNTIL YOU BECOME A COMPETENT HURDLER *UMP
HURDLES TURN AND COME BACK COMPLETING REPETITIONS JUMPS
IN TOTAL TO BEGIN WITH 3TART WITH TWO FOOTED VARIETY MOVE ON TO
ONE
LEGGED JUMPS
/PTIONAL ADDITION COMBINE WITH $EPTH *UMPS lG
(URDLES
%XPLOSIVE PRESS
UPS FROM INCLINE
3TART IN THE LOWERED PRESS
UP POSITION FEET ELEVATED ON A STEP
BOX 0USH OFF POWERFULLY TO LAND WITH YOUR HANDS WIDER THAN YOUR
SHOULDERS 2ETURN TO THE START POSITION BEFORE THE NEXT REPETITION &OR
INCREASED DIFlCULTY PUSH OFF WHEN RETURNING FROM THE WIDE POSITION
TO THE ORIGINAL
%XPLOSIVE PRESS UPS
0UNCHBAG 4HRUST
0USH A HEAVY PUNCH BAG AWAY WITH A VIGOROUS SHOULDER TURN THEN
ARREST ITS RETURN WITH THE SAME HAND IN A POSITIVE ACTION 3TART WITH
ON THE LEFT ON THE RIGHT THEN WITH BOTH HANDS -AKE CERTAIN NO
UNSUSPECTING GYM PATRONS ARE WITHIN mATTENING RANGE BEFORE LAUNCHING
YOUR MISSILE OR YOU MAY NEED TO lND ANOTHER GYM TO PERFECT YOUR hSHOVE
SHOCKv ROUTINE
) PARTICULARLY
LIKE THIS MANOEUVRE
AS ) FEEL IT IS
BOXING
SPECIlC -OST
PLYOMETRIC MANUALS
GIVE SPECIlC
EXERCISES FOR
lGURE
SKATING NETBALL
SPEED
SKATING AND
JUST ABOUT EVERY
SPORT IMAGINABLE
BUT ) HAVE YET TO
SEE ANY RELATING TO
BOXING
0UNCHBAG TRUST
!DVANCED "OXING $RILLS
-OVING 4ARGET
0 A D
H O L D E R
HOLDS AS FOR JAB
CROSS HOOKS AND
UPPERCUTS BUT NOT
AS BEFORE IN A STATIC
POSE 4HE PADS ARE
KEPT ON THE MOVE
PROVIDING A MORE
-OVING TARGET
CHALLENGING TASK FOR
THE HITTER $O NOT
THROW FULL
BLOODED PUNCHES AS A MISS OF THIS NATURE COULD PROVE
UNKIND TO YOUR ELBOW
$EFENCE $RILLS
A *!" BLOCK LEFT JAB WITH A SEMI
CLENCHED RIGHT GLOVE hlELDINGv THE
PUNCH WITH A SEMI
CATCH TECHNIQUE
DONT SLAP IT AWAY 7AIT UNTIL
THE JAB PASSES YOUR OWN LEFT LEAD BEFORE BLOCKING GOING OUT TO
MEET THE ANTICIPATED BLOW CAN LEAVE A LARGE GAP RENDERING YOU
OPEN TO A HOOK
OFF
THE
JAB
$EFENCE $RILLS *AB
B 342!)'(4 2)'(4 3TEER INCOMING PUNCH AWAY WITH YOUR LEFT HAND
OR TURN THE SHOULDER YOUR RIGHT HAND ALONGSIDE IT COVERING YOUR
CHIN TO NULLIFY THE IMPACT
$EFENCE $RILLS 3TRAIGHT RIGHT
C (//+3 A CHOICE OF
I BLOCK WITH RAISED ARM
$EFENCE $RILLS BLOCK HOOK WITH RAISED ARM
II BOB AND WEAVE IMPRACTICAL AGAINST A MUCH SHORTER
OPPONENT
$EFENCE $RILLS BOB AND WEAVE
III SWAY BACK TO AVOID THE BLOW
$EFENCE $RILLS SWAY BACK
0ERFORM THESE DRILLS IN SPARRING GLOVES GRADUALLY INCREASING THE
SPEED AND INTENSITY 4HESE DRILLS CAN BE CONSIDERED A PRECURSOR TO
ACTUAL SPARRING 3TART BY ALTERNATING WITH YOUR PARTNER AND PROGRESS
TO BOTH THROWING PUNCHES AT RANDOM IN A DELIBERATE FASHION
3LO
-O 3PARRING
*UST AS THE TITLE IMPLIES THROW ALL PUNCHES IN A SLOW DELIBERATE
FASHION WEARING
OUNCE GLOVES AND MOUTH GUARDS !GREE
BEFOREHAND ON THE hDEGREE OF INTENSITYv PARTICULARLY IF YOU WANT TO
KEEP YOUR SPARRING PARTNER (EADGUARDS ARE A MATTER OF PERSONAL
CHOICE ) TEND TO DISCOURAGE BEGINNERS FROM WEARING THEM AS THEY
GIVE A FALSE SENSE OF SECURITY AND CAN LEAD TO A CAVALIER ATTITUDE TO
HEAD SHOTS 3OME HEADGUARDS HAVE A POOR DESIGN AND CAN HINDER
THE VISION WHEN THE HEAD IS TURNED
h"ACKS TO THE 7ALLv $EFENCE
3TAND WITH BACK TO THE GYM WALL 0ARTNER THROWS SLO
MO PUNCHES
AT RANDOM TO HEAD AND BODY IN HOPEFULLY FRIENDLY FASHION "LOCK
AND EVADE PUNCHES n WITHOUT COMING AWAY FROM THE WALL OR
RETURNING PUNCHES NO MATTER HOW TEMPTING IT MAY BE 3TART WITH
ONE MINUTE ROUND PROGRESSING TO
ROUNDS +NOWING ITS YOUR
PARTNERS TURN TO THROW PUNCHES NEXT SHOULD ENCOURAGE FRIENDLY
PUNCHES ,ARGE SPARRING GLOVES AND MOUTH GUARDS ARE ESSENTIAL FOR
THIS DRILL
"ACKS TO THE WALL DEFENCE
&LEXIBILITY AND
STRETCHING
&LEXIBILITY IS AN IMPORTANT PART OF TRAINING TO YOUR MAXIMUM ABILITY )T
CAN IMPROVE YOUR PERFORMANCE AS WELL AS REDUCE THE RISK OF INJURY 0OST
EXERCISE STRETCHES WILL SPEED YOUR RECOVERY FROM HARD TRAINING IN ADDITION
TO MAINTAINING OR FURTHER DEVELOPING YOUR LEVEL OF mEXIBILITY
4HUS YOUR TRAINING SHOULD USUALLY ENCOMPASS THE FOLLOWING PHASES THE
WARM
UP THE WORKOUT THE WARM
DOWN THE WARM
DOWN STRETCH
4HE WARM
UP
#OLD MUSCLES DO NOT ENJOY BEING STRETCHED 4HINK OF PUTTY OR PLASTICINE
BEFORE YOU HAVE WARMED IT IN YOUR HANDS BEFORE USE IF YOU TRIED TO DO
ANYTHING WITH IT IN ITS COLD STATE IT WOULD SIMPLY TEAR 7ARMING
UP IS
ESSENTIAL FOR TWO MAIN REASONS
THE BODY FUNCTIONS BETTER WHEN WARM ENABLING THE MUSCLES TO
BECOME MORE PLIABLE
THE WARM
UP GETS YOU hIN THE MOODv PREPARING THE MIND FOR THE
ACTION TO FOLLOW
-USCLES AT REST NEED ONLY OF TOTAL BLOOD mOW WHEREAS HIGH ACTIVITY
REQUIRES OF TOTAL BLOOD mOW AS THE MUSCLES DEMAND MORE FUEL 4HE
TRANSFER OF THE SUPPLY CANNOT HAPPEN QUICKLY AND SO WARM
UP SHOULD BE
ANYTHING FROM
MINUTES ACCORDING TO THE INDIVIDUAL THE INTENDED LEVEL
OF EXERTION OR THE COACHS JUDGEMENT
4HE ACTIVITY SHOULD BE CONTINUOUS RHYTHMIC AND IDEALLY SPECIlC OR
RELATIVE TO THE UPCOMING WORKOUT )T FOLLOWS LOGICALLY THAT A GOOD WARM
UP ACTIVITY FOR BOXING WILL INVOLVE SKIPPING ANDOR SHADOW BOXING !LWAYS
ENSURE YOU WEAR ENOUGH CLOTHING TO STAY WARM YOU CAN ALWAYS SHED YOUR
OUTER LAYERS WHEN YOU GET WARMED UP
4O STRETCH OR NOT TO STRETCH 4HIS HAS NOW BECOME THE QUESTION &OR
YEARS WE WERE TOLD TO WARM
UP MOBILISE JOINTS AND TO HAVE A SHORT PRE
EXERCISE STRETCH 4HIS WOULD TAKE LESS THAN A MINUTE IN TOTAL STRETCHING FOR
SECONDS PER BODY PART 4HE STRETCH WAS ALWAYS PERFORMED STANDING AS
IT WAS CONSIDERED THAT LYING DOWN OR SITTING WOULD ALLOW THE BODY TO COOL
TO THE OBVIOUS DETRIMENT OF THE WARM
UP
3UDDENLYALL CHANGE &ITNESS GURUS SEEM UNABLE TO COME TO A UNIlED
AGREEMENT ON THE SUBJECT OF STRETCHING BEFORE THE WORKOUT 2ECENT DATA
SUGGESTS THAT STRETCHING WORKS BY SUBJECTING MUSCLES TO STRESS AND THE
STRESS APPLIED TO MUSCLES AND JOINTS TENDS TO LEAVE THEM UNREADY FOR AND
EVEN VULNERABLE TO VIGOROUS EXERCISE )F YOU LIKE ME HAVE BEEN DOING A
SHORT STRETCH FOR YEARS WITH NO NOTICEABLE ILL
EFFECTS MY ADVICE WOULD BE
TO CARRY ON REGARDLESS
%XPERIMENT TRY SKIPPING YOUR STRETCH AND SEE IF IT MAKES ANY DISCERNIBLE
DIFFERENCE
)N EITHER CASE ) AM SURE THERE IS NOTHING PERNICIOUS ABOUT A
SECOND
GENTLE STRETCH BEFORE A
MILE RUN 4HE SPORTS PHYSIOLOGY COMMUNITY
CHANGES ITS OPINION OF WHAT IS BEST AT SUCH A DAZZLING PACE ) HALF EXPECT IT
TO CHANGE AGAIN IN A SHORT TIME
/NE POINT ALL lTNESS INSTRUCTORS WILL AGREE UPON IS THAT THE OPTIMAL
TIME FOR STRETCHING IS AFTER YOUR WORKOUT WHEN THE MUSCLES ARE BLOOD
ENRICHED WARM AND THEREFORE PLIABLE )T WILL HELP TO SPEED YOUR RECOVERY
REDUCE MUSCULAR SORENESS AND BEGIN THE PROCESS OF WASTE CLEARANCE
4HE WARM
DOWN
!FTER YOUR WORKOUT IT IS ESSENTIAL TO WARM DOWN 3UDDEN CESSATION OF
EXERCISE CAN BE HARMFUL TO THE HEART )T ALSO HELPS TO CLEAR LACTIC ACID AND
REDUCES MUSCLE SORENESS ANYONE WHO HAS SUFFERED THE DREADED $/-3
DELAYED ONSET MUSCLE SORENESS WILL APPRECIATE THE WISDOM OF AVOIDING
THIS PARTICULAR AGONY BY A WARM
DOWN AND STRETCH )F LIKE ME YOU SPENT THE
THREE DAYS AFTER RUNNING A MARATHON COMING DOWNSTAIRS BACKWARDS YOU
WILL KNOW JUST WHAT ) MEAN SADLY THE LAST THING ANYONE WANTS TO DO AFTER
COMPLETING A MARATHON IS ANY FURTHER FORM OF EXERTION 9OUR WARM
DOWN
SHOULD BE SIMILAR IN CONTENT AND DURATION TO YOUR WARM
UP
"ALLISTIC STRETCHING
)NVOLVES BOUNCING MOVEMENTS AND IS HIGHLY INADVISABLE AS THE
MOVEMENT LACKS THE REQUIRED CONTROL AND DOES NOT ALLOW THE MUSCLES TO
STRETCH ADEQUATELY 4AKEN TO THE EXTREME IT CAN CAUSE SORENESS AND INJURY
"EST LEFT TO lNELY TUNED SPECIALISED ATHLETES SUPERVISED BY EXPERIENCED
COACHES 3TRETCH SLOWLY DONT BOUNCE
4HE WARM
DOWN STRETCH
9OU CAN AVAIL YOURSELF OF ANY NUMBER OF BOOKS ON mEXIBILITY WHICH VARY
IN HOW MUCH TECHNICAL INFORMATION THEY CONTAIN ) HAVE WORKED ON THE
BASIS THAT FOR NOW WHAT YOU NEED TO KNOW IS
WHICH MUSCLES TO STRETCH
HOW TO DO THEM
) PREFER TO START AT THE TOP AND WORK DOWN IN THE HOPE ) WONT OVERLOOK
ANY PARTS IN THE DESCENT MANY PREFER TO WORK THEIR WAY UP INSTEAD !LL
STRETCHES LISTED FROM PAGE ONWARDS REQUIRE NO WALLS BOXES OR OTHER
EQUIPMENT
&INISH OF BY MOBILISING NECK SHOULDERS HIPS AND ANKLES 3HAKE OUT ARMS
AND LEGS AND TAKE A WARM SHOWER
$EVELOPMENTAL STRETCHING
4HE SYSTEM ) lND USEFUL AND HAVE FOUND SUCCESSFUL WITH MY STUDENTS
IS A SIMPLE CONTRACT
RELAX TECHNIQUE )T CAN BE DONE WITH A PARTNER OR
IN THE CASE OF SOME MUSCLE GROUPS BY YOURSELF 4HE EXAMPLE USED IS FOR
DEVELOPING mEXIBILITY IN THE HAMSTRINGS
3TAND IN FRONT OF A SURFACE OF ABOUT WAIST HEIGHT A WEIGHTS RACK OR A
STACK OF STEP BOXES IS IDEAL 7ITH THE TOE OF THE STANDING FOOT FACING FORWARD
RAISE THE OTHER LEG TO REST ON THE RAISED SURFACE OR BOX 2EACH AS FAR AS
POSSIBLE TOWARDS THE TOE OF THE RAISED FOOT 3TOP WHEN YOU HAVE REACHED
AS FAR AS YOU CAN WHEN YOU FEEL UNCOMFORTABLE AND GET THE SENSATION
OFTEN REFERRED TO AS hTHE BITEv .OW YOU WILL NEED A LITTLE COURAGE AS
YOU HOLD THAT UNCOMFORTABLE POSITION FOR ABOUT
SECONDS 4O YOUR
SURPRISE AND RELIEF THIS TIGHT AND SLIGHTLY PAINFUL FEELING WEARS OFF
%XHALE AND REACH FORWARD ANOTHER INCH OR SO AND START THE PROCESS ALL
OVER AGAIN )NCH
BY
INCH AND WEEK
BY
WEEK YOU ARE EDUCATING YOUR MUSCLES
TO DEVELOP MORE mEXIBILITY BY TOLERATING THESE MINUTE ADVANCES .EEDLESS
TO SAY IT WILL TAKE SOME STICKING POWER ON YOUR PART BUT IF YOU WANT TO
IMPROVE mEXIBILITY IT DElNITELY WORKS YOU CAN USE THE SAME TECHNIQUE TO
IMPROVE YOUR RANGE IN DOING hTHE SPLITSv )F THE SAME STRETCH IS PERFORMED
WITH A PARTNER THEY CAN HOLD YOUR FOOT RAISING IT CAREFULLY AND SLOWLY TO THE
POINT OF MAXIMUM CONTRACTION
4HERE ARE OTHER TECHNIQUES VARYING IN PROCEDURE AND COUNTLESS BOOKS
DEDICATED TO THE SUBJECT THAT WILL EXPLAIN HOW THIS WORKS AND INFORM YOU
OF 'OLGI TENDONS AUTOGENIC INHIBITION AND ALL THE INTERNAL MYSTERIES OF
STRETCHING4WO ) HAVE PERSONALLY FOUND INFORMATIVE ARE
4HE #OMPLETE 'UIDE TO 3TRETCHINGn#HRISTOPHER - .ORRIS
3PORT 3TRETCHn-ICHAEL * !LTER
4HE lRST BOOK IS NEW AND BANG UP TO DATE !LTERS BOOK IS A FEW YEARS
OLD BUT HAS PROVED VERY POPULAR WITH MY STUDENTS "OTH BOOKS ARE IN MY
PUBLIC LIBRARY CHECK THEM OUT IN YOUR OWN LIBRARY 9OU MAY EVEN lND OTHER
BOOKS THAT CAN HELP YOU MORE
)F YOU FEEL YOU ARE INmEXIBLE DO NOT SETTLE FOR IT BY CONSOLING YOURSELF
WITH SUCH EXCUSES AS
h)TS MY AGEvnYOU CAN IMPROVE YOUR mEXIBILITY OR AT LEAST PROTECT WHAT
YOU HAVE IF YOU STRETCH REGULARLY
h)VE NEVER BEEN mEXIBLEvnTHERES NO TIME LIKE THE PRESENT TO IMPROVE
'ET INTO A HABIT OF STRETCHING ON A DAILY BASIS
$ONT SNEER AT DISCIPLINES LIKE YOGA OR 0ILATES THEY ARE NO LONGER
CONSIDERED THE PRESERVE OF TREE
HUGGERS OR THE BROWN RICE AND SANDAL
BRIGADE -ANY ELITE MARTIAL ARTISTS HAVE INCORPORATED BOTH AS AN ESSENTIAL
AID TO THEIR TRAINING REGIME 0EOPLE OF ALL AGES HAVE BENElTED ENORMOUSLY
FROM YOGA IN PARTICULAR
&LEXIBILITY IS THE BEST EXAMPLE OF A HACKNEYED BUT TRUE MAXIM USE IT
OR LOSE IT
4HE STRETCHES
3HOULDER STRETCH
3PINAL MUSCLESvANGRY CATv
"ACK STANDING
#HEST
,OWER BACK
/BLIQUES
(AMSTRINGS
'LUTES
1UADS
(IP mEXORS
!DDUCTORS
#ALF
3OLEUS AND !CHILLES
4RICEPS
.ECK
!LTERNATIVE
TRAINING
2UNNING IS A SPECIlC TRAINING TOOL FOR BOXING AND HAS
BEEN A TRADITIONAL ENDURANCE SYSTEM FOR COUNTLESS YEARS
"UT IF THE WEATHER IS FOUL DEEP SNOW STORMY OR FOGGY
AND UNLESS THERE IS A TREADMILL AVAILABLE RUNNING IS OUT !LSO IF YOU ARE
SUFFERING FROM A STRAINED CALF MUSCLE OR !CHILLES TENDON YOU WOULD BE
UNWISE TO RUN 9OU STILL WANT TO MAINTAIN YOUR AEROBIC lTNESS SO YOU MAY
NEED TO TRAIN IN A WAY THAT REDUCES IMPACT OR OVERUSE IN THE SHORT TERM
UNTIL YOU CAN RESUME RUNNING )F YOU HAVE TO SEEK AN ALTERNATIVE TRAINING
FORM LOOK FOR SOMETHING THAT WILL PROVIDE INTEREST OR VARIETY #OMBINING
VARIOUS SYSTEMS THE POPULARITY OF WHICH IS MAINLY DUE TO THE GROWTH OF
TRIATHLON TRAINING IS OFTEN REFERRED TO AS CROSS
TRAINING 4RAINING SHOULD
BE SPECIlC FOR YOUR SPORT BUT IF NO OTHER FORMS OF AEROBIC TRAINING ARE
POSSIBLE TRY STATIC OR ROAD CYCLING #ONCEPT ROWER OR SIMILAR STATIC ROWER
3TAIRMASTER AND SWIMMING ,OOK TO ACHIEVE A
MINUTE SESSION
(ERE IS A SUGGESTED WORKOUT ) HAVE LIMITED THE CYCLING SECTION TO
3TATIC CYCLE ON 3CHWINN h!IRDYNEv OR SIMILAR MINUTES REVS PER
MINUTE
2OW ON h#ONCEPTv ROWER OR SIMILAR MINUTES STROKES PER MINUTE
ON SETTING
3TAIRMASTER USE hINTERVALSv SETTING LEVEL OR MANUAL SETTING OF CHOICE
!LWAYS LEAVE TO LAST 3TARTING ON THE 3TAIRMASTER WHEN COLD CAN BE HARSH ON
THE CALF MUSCLES
MINUTES AS ) HAVE KNOWN PEOPLE
START TO LOSE THE WILL TO LIVE IF IT GOES
ANY LONGER
PER
AFTERWARDS
3TRETCH BEFOREHAND
SECONDS
MUSCLE GROUP AND
SECONDS PER MUSCLE GROUP
3WIMMING
4HE ALL
ROUND MUSCLE TONER SUPERB IF YOU ARE RECOVERING FROM INJURY
3WIMMING PLACES LESS STRESS THAN OTHER CROSS
TRAINING ACTIVITIES ON MUSCLES
BONES AND JOINTS WHILST IMPROVING MUSCULAR AND CARDIOVASCULAR STRENGTH AND
mEXIBILITY )N HIS BIOGRAPHY 4HE 4ARTAN 4ERROR A GREAT READ +ENNY "UCHANAN
THE LEGENDARY FORMER WORLD LIGHTWEIGHT CHAMPION ATTRIBUTED HIS TERRIlC
LUNG POWER TO THE HUGE NUMBER OF LENGTHS HE SWAM UNDERWATER AT HIS
LOCAL BATHS 7ARM UP AT lRST WITH A FEW EASY LENGTHS ESPECIALLY IF YOU HAVE
NOT SWUM LATELY #ONSIDER INTERVAL TRAINING ALTERNATING SPEED AND RECOVERY
LENGTHS
!EROBIC CLASSES
3O MANY GUYS WILL NOT TOUCH AN AEROBICS CLASS WITH A TEN
FOOT BARGEPOLE
AS THEY CONSIDER IT TO BE TOO hGIRLYv $UE TO THE INmUX OF JAZZERCISE
BOXERCISE 4AE "O AND NUMEROUS NEW EXERCISE CLASSES AEROBICS HAS TAKEN
A BIT OF A BACK SEAT )RONICALLY IT IS A GOOD ACCOMPANIMENT TO BOXING AS
MOST CLASSES CONTAIN ELEMENTS THAT CALL FOR BALANCE AND CO
ORDINATION )T
WILL ALSO IMPROVE CARDIOVASCULAR CAPACITY AND MUSCULAR ENDURANCE ) HAVE
KNOWN GUYS DRAGGED ALONG KICKING AND SCREAMING BY THEIR GIRLFRIENDS OR
WIVES TO CLASSES BUT HAVE NEVER KNOWN ANY OF THEM TO ADMIT THEY WERE
NOT EXHAUSTED BY THE END ,IKE MOST EXERCISE CLASSES OF THIS NATURE THE
QUALITY OF TRAINING HINGES ON THE ABILITY OF THE INSTRUCTOR
%QUIPMENT
&OR YOUR SPECIlC BOXING TRAINING NEEDS THERE ARE SOME OBVIOUS
REQUIREMENTS YOU WILL NEED STRAIGHT AWAY AND THERE ARE OTHER ITEMS YOU
CAN ADD AS YOU PROGRESS
"AG MITTS
%SSENTIAL REQUIREMENT !LWAYS GO FOR GOOD QUALITY LEATHER ONES THE
VINYL TYPE TEND TO WEAR QUICKLY OFFER LESS PROTECTION AND SPLIT EASILY ) THINK
FROM THIS YOU MAY HAVE OBSERVED THAT ) AM NO FAN OF THEM -AKE SURE YOU
HAVE A LITTLE ROOM IN YOUR NEW GLOVES THERE BEING TWO REASONS FOR THIS
YOUR HANDS WILL BECOME HOT IF YOU WEAR THE GLOVES FOR A LONG SESSION
AND THEY WILL EXPAND 3NUG
lTTING GLOVES WILL PROVE UNCOMFORTABLE
YOU WILL POSSIBLY WANT TO WRAP YOUR HANDS ESPECIALLY IF YOU WORK
ON THE HEAVY BAG ,EAVE ENOUGH ROOM FOR THE
WRAPS
'OOD QUALITY GLOVES COME IN
SMALL MEDIUM AND LARGE SO
YOU SHOULD lND A GOOD
lT !T OUR GYM AND
) IMAGINE A GREAT
MANY OTHERS IS A ROW
OF BOXES lLLED WITH
LONG
ABANDONED GLOVES
IN WHICH PEOPLE CAN IN
THE INTERESTS OF ECONOMY TAKE
A hLUCKY DIPv ) FEEL THIS IS A FALSE
4HUMBLESS BAG MITTS
ECONOMY UNLESS YOU ENJOY YOUR HANDS REEKING WITH THE STRONG ODOUR OF
PERFORMING SEALS THAT NO SOAP
KNOWN TO MANKIND CAN
NEUTRALISE FOR DAYS
3TANDARD BAG MITTS
!VOID THIS PHENOMENON OCCURRING WITH YOUR OWN GLOVES BY GIVING
THEM A REGULAR SHOT OF $ETTOX WHICH KILLS OFF BACTERIA 2ETURN TO YOUR
SCHOOLDAYS AND WRITE YOUR NAME ON THEM FOR THAT OCCASION WHEN YOU
STUMBLE DAZED AND CONFUSED FROM THE GYM LEAVING THEM BEHIND 0HONING
TO REPORT THEM MISSING TO THE GYM WILL NOT BE HELPED BY THE INFORMATION
THAT hTHEY ARE REDv
&OCUS PADS HOOK AND JAB PADS
!GAIN GO FOR THE BEST LEATHER VARIETY YOU CAN AFFORD 4HE VINYL ONES
FALL FAR SHORT OF WHAT IS REQUIRED AND THE CANVAS ONES SOON TAKE ON THE
CONSISTENCY OF BREAD PUDDING HARDLY CONDUCIVE TO hFEEDBACKv
(ANDWRAPS
'ET THE ELASTICATED VARIETY WHICH ARE LESS LIKELY TO BECOME UNRAVELLED
WITH USE 4HESE HAVE A VELCRO FASTENING THE ONES THAT NEED TYING REQUIRE
OUTSIDE HELP 9OUR WRAPS WILL LESSEN ANY ABRASIVE RUBBING FROM THE GLOVE
AND ASSIST IN KEEPING A STRAIGHT WRIST IN LINE WITH THE KNUCKLES AND NOT
hCOCKEDv WHICH CAUSES WRIST INJURY SEE SECTION ON HANDWRAPS P
3PARRING EQUIPMENT
3PARRING GLOVES
4HESE TEND TO VARY WITH THE SIZE OF THE USER 4HEY ARE NOT JUST TO
PROTECT YOUR SPARRING PARTNERS HEAD BUT ALSO THE RELATIVELY FRAGILE BONES
OF THE HAND 3MALL WOMEN WILL REQUIRE OZ GLOVES BUT MOST GUYS NEED
OZ OR EVEN OZ hPILLOWSv 4HE REPUTABLE BRANDS MAKE THEM IN ALL
WEIGHTS BUY THE BEST YOU CAN AFFORD 4REAT THEM PROPERLY AND THEY WILL LAST
FOR YEARS .EVER PUT THEM DOWN ON THE m OOR THEY CAN PICK UP BACTERIA
WHICH ABOVE ALL SHOWS A MARKED LACK OF RESPECT FOR YOUR PARTNER 7RITE
YOUR NAME ON THEM AND hDETTOXv THEM REGULARLY AS THIS WILL PREVENT THEM
FROM FORMING PENICILLIN BETWEEN SESSIONS
-OUTHGUARD GUMSHIELD
-ANDATORY FOR SPARRING 9OU HAVE TO MY KNOWLEDGE ONLY TWO CHOICES
HERE ONE IS CHEAP AND THE OTHER IS EXPENSIVE 4HERE IS A TYPE THAT COMES
ALREADY MOULDED DO NOT EVEN CONSIDER THESE
4HE DO
IT YOURSELF 4HESE WERE INITIALLY POOR QUALITY BUT THE NEWER
VARIETY IS EXTREMELY GOOD 9OU SIMPLY DROP IT IN HOT WATER TO MAKE IT
MALLEABLE POP INTO YOUR MOUTH BITE DOWN AND HOLD FOR SECONDS
THEN IMMERSE IN COLD WATER TO SET !T THE TIME OF WRITING THESE COST
ONLY a
a
2EACH FOR YOUR CREDIT CARD AS THIS NEXT VERSION INVOLVES YOUR DENTIST
WHO WILL AT A PRICE MAKE A PERFECT TAILOR
MADE MOUTHGUARD BY TAKING
AN IMPRESSION IN HOT WAX THE SAME METHOD AS USED FOR FALSE TEETH
'ROIN GUARD
(IGHLY ADVISABLE FOR TRAINING ,OW
PRICED MATERIAL VERSIONS AND EXPENSIVE
BUT HIGHLY EFFECTIVE LEATHER VERSIONS IN
BOXING GENERALLY REFERRED TO AS A hCUPv
ARE AVAILABLE 4HERE ARE READILY AVAILABLE
WOMENS VERSIONS THESE DAYS ITS NOT JUST
GUYS WHO CAN GET HURT FROM THAT ERRANT
LOW SHOT
'ROIN GUARD
&OOTWEAR
"OXING BOOTS
4HIS IS PURELY DOWN TO PERSONAL CHOICE
"OXING BOOTS GIVE GOOD GRIP AND HELP
WITH THE SLIDING ASPECT OF FOOTWORK 4HESE
COME IN hHIGH LEGv OR hLOW LEGv 4HEY ARE
AVAILABLE IN LEATHER SYNTHETIC MATERIAL OR
A COMBINATION OF BOTH !LL ARE l NE IN MY
ESTIMATION -ANY PEOPLE ARE JUST AS HAPPY AND JUST AS COMPETENT IN CROSS
TRAINERS OR RUNNING SHOES
(EADGUARDS
.OW COMPULSORY IN AMATEUR BOXING AND THE BEST
BET IF YOU ARE GOING IN FOR SERIOUS SPARRING 4HE
TROUBLE WITH HEADGUARDS IS THAT A BOXER UNUSED
TO SPARRING WITHOUT ONE CAN BE A TRIm E
CAVALIER ABOUT TAKING HEAD SHOTS TREATING
THE HEADGUARD AS INSURANCE 3PARRING
WITHOUT ONE TEACHES YOU TO MOVE THE
HEAD DEFENSIVELY AS YOU SHOULD
)F YOU ARE GOING TO GET ONE
THEN A GOOD QUALITY
LEATHER MODEL IS THE
ONLY REALISTIC OPTION
VINYL
FOAM
l LLED
HEADGUARDS OFFER
LESS
PROTECTION
AND HAVE A NASTY
HABIT OF SLIPPING
ABOUT
THUS
NEEDING CONSTANT
ADJUSTMENT
!
DECENT BRAND
NAME
HEADGUARD WHICH
ARE SIZED FOR A GOOD
l T WILL NOT SHIFT ABOUT
(EADGUARD MOUTHGUARD
OZ SPARRING GLOVES
IN COMBAT 4HE VERSION THAT ALSO PROTECTS THE CHEEKBONES TENDS TO BE
DEARER BUT OFFERS A HIGHER LEVEL OF PROTECTION
(ANDY BUT NON ESSENTIAL KIT
! COUNTDOWN TIMER 9OU HAVE A RANGE OF OPTIONS
A MODESTLY PRICED COUNTDOWN AFFAIR !RGOS SELL THEM
ONE OF THOSE WIND UP EGG TIMERS THAT @DING AT ZERO
A STOPWATCH WITH AN AUDIBLE ALARM
THE STOPWATCH ON YOUR MOBILE PHONE
A SPORTS WATCH SUCH AS #ASIO ' SHOCK OR 4IMEX )RONMAN WITH AN
AUDIBLE ALARM
FOR HOME TRAINING A LARGE YOU DONT WANT TO SQUINT CHEAP CLOCK WITH
A SECOND HAND MINE SET ME BACK a AT
)KEA
2EMEMBER IF YOU ARE SKIPPING OR WORKING
ON THE PUNCHBAG YOU DO NOT WANT TO INTERRUPT
YOUR SESSION TO LOOK AT YOUR WATCH YOUR TIMING
DEVICE NEEDS TO BE VISIBLE OR AUDIBLE TO ALLOW
CONTINUOUS TRAINING
4IMERS
$ETTOX
"EFORE ) PROMOTE THE VIRTUES OF THIS PRODUCT ) MUST CONl RM THAT
) HAVE NO SHARES IN OR PARTICULAR AFFECTION FOR 2ECKITT #OLEMAN
THE MANUFACTURERS OF $ETTOX ! FORMER COLLEAGUE !NTHONY *OHNSON
CONSIDERED THE BEST TRAINING TIP ) EVER PASSED ON TO HIM WAS TO
TREAT YOUR TRAINERS TO A LIGHT SQUIRT OF $ETTOX ON A REGULAR BASIS
THEREBY ELIMINATING SUSPICION THAT THEY HAD BEEN MISUSED BY A
CAT 4HE SAME GOES FOR YOUR GLOVES WORN LONG
TERM WITHOUT AN
ANTI
BACTERIAL SPRAY THEY CAN OCCASIONALLY DOUBLE AS AN ANAESTHETIC
#LEAN THE SURFACE OF GLOVES AND PADS AS WELL IT IS INEVITABLE THAT THEY WILL
HAVE SPENT SOME TIME ON THE GYM mOOR AS WELL AS RECEIVING A LIGHT DRESSING
OF PERSPIRATION FROM TIME TO TIME
)N YOUR TRAINING BAG
&IRST OF ALL GET THE BIGGEST STURDIEST BAG YOU CAN CARRY SO YOU ARE
ALWAYS WELL PREPARED WITH ALL YOUR KIT ON BOARD
$ONT FORGET THE
mIP
mOPS AVOID VERRUCAS AT ALL COSTS 4HEY ARE HARDER TO GET RID OF THAN
A TATTOO
PLASTIC BAG CARRIER BAG WILL DO +EEP WET STUFF AWAY FROM KIT YOU
NEED TO KEEP DRY AND AVOID GIVING YOUR BAG THAT hSWIMMING BATHv
ODOUR
WATER BOTTLE STAY HYDRATED GET A LARGE ONE lLL FROM THE TAP AND SIP AS
YOU TRAIN
LIGHTWEIGHT SPEED ROPE GET AN INEXPENSIVE PLASTIC ROPE TO CARRY IN
CASE THE ONES AT THE GYM ARE ALL IN USE
LOG BOOK KEEP A NOTE OF YOUR EARLY PROGRESS IF YOU ARE STARTING ON
A TRAINING PROGRAM 9OU CAN WRITE OUT YOUR INTENDED WORKOUT IN
ADVANCE TO BE FULLY ORGANISED WHEN YOU GET TO THE GYM OR PHOTOCOPY
THE WORKSHEETS ON PAGES AND 9OU ONLY NEED A SMALL EXERCISE
BOOK #OREY WHO FEATURES IN MANY OF THE PHOTOS IN "OXING &ITNESS
WRITES DOWN EVERYTHING NEW HE HAS GLEANED IN AN ! BOOK AS A
MEMO FOR PRACTICE DRILLS IT IS HIS WAY OF COMMITTING IT TO MEMORY
WHICH ) THINK IS SOUND
WATERPROOFS A CHEAP FOLD
UP WATERPROOF TOP AND TROUSERS ARE A GOOD
ADDITION IF YOUR TRAINING INVOLVES OUTDOOR WORK 9OU USUALLY GET THE
QUALITY YOU PAY FOR WITH THIS SORT OF GARMENT
WARM UP GEAR IF THE WEATHER LOOKS DUBIOUS OR THE GYM HAS POOR OR
NO HEATING THROW IN A HOODED TOP AND A WOOLLY HAT
6ASELINE 6ASELINE OVER THE EYEBROW PREVENTS SWEAT FROM RUNNING INTO
YOUR EYES MAKING THEM STING AND IMPAIRING YOUR VISION )T ALSO HELPS
PROTECT AGAINST CHAlNG AND FRICTION FROM CLOTHING ESPECIALLY NEW KIT
ANYONE WHO HAS SUFFERED THE DREADED hNIPPLE RASHv WILL KNOW WHAT )
MEAN
BOXING TAPESURGICAL TAPE TO COVER LACES ON LACE
UP GLOVES AND HANDY
FOR RUNNING REPAIRS TO KIT
)N THE WASHBAG
!PART FROM SHOWER GEL AND TOILETRIES INCLUDE
6ASELINE AS EXPLAINED ABOVE
SMALL PACKET OF PLASTERS
SMALL NAIL SCISSORS
!RNICA CREAM FOR BRUISES ) STILL BELIEVE IT WORKS
SMALL PLASTIC BOTTLE OF MASSAGE OIL GRAPE SEED OIL LAVENDER
ESSENCE "UY GRAPE SEED OIL IN SUPERMARKETS ABOUT a FOR A LITRE
%SSENCE FROM "ODY 3HOP ABOUT a
PACKET OF CLEAN TISSUES AND MEDI WIPES
7RAPPING YOUR HANDS
7RAPPING YOUR HANDS IS A PRECAUTION ) CANNOT RECOMMEND TOO HIGHLY
-ANY OF THE BONES OF THE HAND ARE SMALL AND EXTREMELY VULNERABLE TO INJURY
7HETHER YOU ARE HITTING THE PADS THE BAG OR SPARRING IT IS WISE TO WRAP
YOUR HANDS 4HIS IS ESPECIALLY TRUE OF SPARRING THE SKULL IS A GREAT DEAL HARDER
THAN THE HAND ! COMMON INJURY PARTICULARLY REGARDING NEWCOMERS IS TO
THE WRIST ,ESS EXPERIENCED PEOPLE HAVE A TENDENCY TO COCK THEIR WRIST
IN WHAT ) HAVE FAIRLY ACCURATELY HEARD DESCRIBED AS A hSWAN NECKv ACTION
WHICH IS HIGHLY LIKELY TO PROVE INJURIOUS TO THE WRIST )T IS FOR THIS REASON THAT
) RECOMMEND TAKING THE WRAP A LITTLE WAY UP THE ARM SO THAT THE WRIST IS
IN THE MIDDLE OF THE PROTECTED AREA THUS AFFORDING THE MAXIMUM AMOUNT
OF SUPPORT )N TIME NOVICES LEARN TO STRAIGHTEN THE ARM ON IMPACT BUT
EVEN EXPERIENCED BOXERS CAN STILL DAMAGE THE WRIST IF YOU ARE FREQUENTLY
TROUBLED WITH NIGGLING WRIST INJURIES CONSIDER CONTINUING YOUR WRAPPING
FURTHER UP THE ARM
4HERE ARE VARIOUS WAYS OF WRAPPING 4HE EXAMPLE ) HAVE GIVEN IS ONE
COMMONLY USED AT OUR GYM BUT THERE ARE MANY VARIATIONS AND YOU MAY IN
TIME DEVELOP A SYSTEM OF WRAPPING THAT YOU THINK SUITS YOU BEST ! LOT WILL
DEPEND ON THE LENGTH OF THE WRAPS YOU WANT TO PROTECT YOUR HAND BUT STILL
GET YOUR GLOVE ON WITHOUT USING A SHOEHORN ) l ND THE SLIGHTLY ELASTICATED
VARIETY OF WRAP WORKS BEST THEY GIVE JUST THE RIGHT AMOUNT OF PRESSURE
AND ARE LESS LIKELY TO COME UNRAVELLED 4HE PRICE DIFFERENCE IS MINIMAL AT
THE TIME OF GOING TO PRESS THE ELASTICATED VERSION ARE PRICED AT a A SMALL
PRICE TO PAY FOR THE PROTECTION THEY GIVE 2EMEMBER HAND INJURIES ARE
COMMON AND CAN SIDELINE YOU FROM FULL TRAINING FOR A FRUSTRATINGLY LONG
PERIOD
#AUTIONARY NOTE WASH YOUR WRAPS FREQUENTLY 9OUR HANDS SWEAT
PROFUSELY WHEN WRAPPED AND WEARING G LOVES 2EPEATED USE WITHOUT
WASHING CAN GIVE THE IMPRESSION THAT THEY COULD CRAWL AWAY ON THEIR
OWN
.OT INCLUDED ABOVE BUT EXTREMELY USEFUL IS A SMALL BOTTLE OF /LBAS /IL
)F YOU NEED TO CLEAR YOUR HEAD IT IS ALSO USEFUL FOR A hWAKE UPv SMELLING
SALTS HAVING BEEN FROWNED UPON BY &IRST !ID BODIES )T ALSO DOUBLES AS
A MASSAGE OIL BUT KEEP CLEAR OF SENSITIVE REGIONS 4IGER "ALM 2
ALGEX AND
OTHER hHOT RUBSv ARE SOMETHING THAT YOU EITHER LOVE OR HATE )M IN THE
LATTER CATEGORY BUT AT LEAST EVERYBODY WITHIN A YARD RADIUS WILL KNOW
WHERE TO LOCATE YOU
-OST OF THE EQUIPMENT USED IN THIS BOOK IS AVAILABLE FROM WWW
l GHTGEARCOUK OR THE TELESALES LINE ON
7RAPPING YOUR HANDS
.UTRITION
4HE FUELLING PROCESSDIETARY ADVICE
!NYBODY INVOLVED IN COMPETITIVE BOXING WILL HAVE TO EAT WITHIN THE
CONSTRAINTS OF A DIET THAT WILL NOT JEOPARDISE THEIR WEIGHT TO STAY WITHIN
THEIR WEIGHT DIVISION AS WELL AS BEING IN TOP lGHTING SHAPE
!S YOU ARE UNLIKELY AT THIS STAGE TO BE TOO CONCERNED ABOUT MAKING A
PARTICULAR WEIGHT YOU CAN JUST CONCENTRATE ON EATING TO TRAIN TO THE BEST
OF YOUR CAPABILITIES /NLY WHEN YOU GET INTO TOP SHAPE CAN YOU CONSIDER
THE IDEA OF COMPETITION 4HE FOOD YOU EAT IS OF THE UTMOST IMPORTANCE )F
YOU WERE GOING ON A LONG ROAD JOURNEY YOU WOULD AUTOMATICALLY ENSURE
THAT YOUR FUEL TANK WAS FULL AND BEFORE RETURNING YOU WOULD REFUEL THE CAR
3O MANY PEOPLE WILL PUT PREMIUM FUEL IN THEIR CAR BUT TREAT THEIR BODY TO
SUBSTANDARD AND OFTEN INSUFlCIENT FUEL
4HERE ARE NOW SO MANY WORTHY INFORMATIVE BOOKS ON SPORTS NUTRITION
WRITTEN BY PROFESSIONAL NUTRITIONISTS THAT EVERYBODY CAN lND OUT EXACTLY
WHAT THEY NEED TO BE EATING FOR THEIR SPECIlC SPORT 3ADLY FEW OF THEM GIVE
ANY ADVICE ON WHAT YOU REQUIRE FOR BOXING AND TEND TO ADVISE ON DIETS
FOR RUNNING CYCLING AND SWIMMING EVEN THE GOOD !MERICAN BOOKS DO THE
SAME BUT THROW IN hSOCCERv AS WELL AS !MERICAN WOMEN HAVE TAKEN TO IT
WITH GREAT SUCCESS
) HAVE THEREFORE PUT TOGETHER WHAT ) HOPE WILL EXPLAIN WHAT YOU SHOULD
BE EATING TO GET IN lGHTING CONDITION USING THE ADVICE ) HAVE GIVEN TO
STUDENTS OVER MANY YEARS 4O MY KNOWLEDGE NONE OF THEM HAVE DIED FROM
IT AND MOST HAVE BECOME VERY lT OR AT LEAST lTTER
$O NOT SUDDENLY BECOME MONKISH ABOUT IT GIVING UP ALL YOUR CURRENT
DIET TO SWITCH TO RICE AND LENTILS -AKE SOME GRADUAL TOLERABLE CHANGES
OVER YOUR TRAINING PERIOD TO A MORE SUITABLE SOURCE OF FUEL 9OU WILL VERY
POSSIBLY lND THAT WHAT ) ADVOCATE WILL NOT REQUIRE A GREAT DEAL OF CHANGE
FROM YOUR CURRENT EATING HABITS JUST REMEMBER THAT IF YOU UP THE LEVEL OF
YOUR TRAINING YOU WILL NEED AN INCREASED FOOD SUPPLY OF THE RIGHT SORT
/UR MAIN SOURCE OF ENERGY COMES FROM CARBOHYDRATE PROTEIN AND
FATS /THER FOOD CONSTITUENTS ARE VITAMINS MINERALS AND WATER 6ITAMINS
AND MINERALS PLAY ESSENTIAL ROLES IN OUR CHEMICAL PROCESS WE ALL NEED
WATER FOR ALL OUR MAJOR FUNCTIONS ABOUT OF OUR BODY IS COMPOSED
OF WATER
#ARBOHYDRATES HITHERTO REFERRED TO AS CARBS FOR SHORT
4HESE SHOULD PROVIDE THE BULK OF YOUR ENERGY AND THEREFORE YOUR DIET
(ARD TRAINING PEOPLE SHOULD AIM FOR ABOUT OF THEIR INTAKE TO BE CARBS
4HEY COME IN TWO FORMS SIMPLE AND COMPLEX AND THIS CAN BE CONFUSING
"OTH SIMPLE AND COMPLEX FORMS HAVE NUTRITIONAL VALUE BUT ENTER THE
BLOODSTREAM AT DIFFERENT RATES TO BE CONVERTED TO GLYCOGEN FOR ENERGY
4HIS RATE IS LISTED IN THE GLYCAEMIC INDEX A SYSTEM CREATED ORIGINALLY TO HELP
DIABETES SUFFERERS WITH THEIR INSULIN SUPPLY AND REFERRED TO AS THE ') OF A
FOODSTUFF 4HIS IS NOT ALWAYS OBVIOUS BUT CORNmAKES HAVE A ') OF OUT OF
WHEREAS AN APPLE REGISTERS ONLY ! USEFUL LITTLE BOOK IS 4HE .EW
'LUCOSE 2EVOLUTION A TINY POCKET BOOK THAT GIVES A FULL LIST OF THE ')S OF MOST
CARBS SEE HELPFUL LITERATURE P 4HIS IS HANDY WHEN YOU NEED TO KNOW
WHICH CARBS TO EAT BEFORE LOW INDEX AND AFTER TRAINING HIGH INDEX 4HIS
IS BECAUSE YOU WILL WANT SOMETHING THAT WILL SLOWLY RELEASE ENERGY OVER
YOUR WORKOUT AND SOMETHING TO ELEVATE YOUR GLUCOSE LEVEL AS SOON AS
POSSIBLE AFTER YOUR WORKOUT
5NFORTUNATELY IN THE 7ESTERN DIET WE INCLUDE A LARGE AMOUNT OF SIMPLE
CARBS FROM RElNED CONCENTRATED SUGARS IN SUCH FOODS AS BISCUITS CAKES
SUGARY BREAKFAST CEREALS BUNS AND MANY SIMILAR PRODUCTS AND NOT SO MUCH
OF THE MORE STARCH
RICH CARBS FROM PLANTS AND GRAINS !GAIN DONT BECOME
TOO STRICT WITH YOURSELF JUST EAT THEM IN MODERATION 2EMEMBER NOT TO
COAT THE HEALTHY OPTIONS SUCH AS PASTA BAKED POTATOES AND RICE IN FATS
SUCH AS BUTTER OR A HIGH FAT SAUCE
7HEN ADVISING WHAT TO EAT ) DO OF COURSE ACCEPT THAT THE INDIVIDUALS
FOOD TOLERANCE AND ALLERGIES WILL BE CRITICAL TO THEIR NUTRITION ) WILL TELL
YOU THAT A GREAT BREAKFAST TO START THE DAY IS A BOWL OF CEREAL WITH LOW
FAT MILK AND A BANANA BUT THIS IS NOT OF MUCH USE IF YOU HAVE LACTIC OR
GLUTEN INTOLERANCE OR HATE BANANAS 4HEREFORE ) HAVE JUST MENTIONED WHAT
GROUPS TO CHOOSE FROM AND WHY ) FEEL YOU WILL NEED THEM 7HAT YOU
SELECT FROM THEM MUST SUIT YOUR INDIVIDUAL NEEDS
&RUIT AND VEGETABLES
)DEALLY YOU REQUIRE PORTIONS OF FRUIT OR VEGETABLES A DAY JUST FOR
YOUR NORMAL DIETARY REQUIREMENT BUT MORE IF YOU ARE TRAINING HARD
7HEN IT COMES TO FRUIT AND VEGETABLES GO FOR AS MUCH VARIETY AS YOU CAN
7HEN EATING OUT GO FOR THE FRUIT SALAD AND FORGO THE GATEAU PILE ON THE
VEGETABLES OR SALAD AND GIVE THE FRIES A WIDE BERTH !LL FRUITS HAVE GREAT
NATURAL NUTRITIONAL BENElTS BUT GO EASY ON AVOCADOS AS THEY ARE HIGH IN
MONOUNSATURATED FATS
&RUIT JUICES ARE A CONVENIENT WAY OF GETTING CARBS ON BOARD OR
REFUELLING BUT READ THE LABEL $ONT TOUCH THE VARIETIES WITH ADDED SUGAR
OR SWEETENERS OPT FOR NATURAL FRUIT JUICE ONLY
#EREALS
"REAKFAST CEREALS MAKE NOT JUST A GREAT START TO THE DAY 4HEY WILL BE
lNE IF YOU GET IN TOO LATE TO COOK SOMETHING BUT NEED A QUICK MEAL
3HREDDED 7HEAT AND #HEERIOS ARE EXAMPLES OF WHOLEGRAIN CEREALS AND
THERE ARE MANY OTHERS READ THE INGREDIENTS ON THE SIDE OF THE BOX BEFORE
YOU BUY 7HETHER YOU GO FOR CEREAL OR MUESLI OPT FOR VARIETIES LOW IN SUGAR
AND SODIUM BUT HIGH IN VITAMINS AS FOUND IN THE hFORTIlEDv VARIETIES
/ATMEAL
/ATS HAVE NUTRITIONAL VALUE AS CARBS PROTEIN lBRE AND VITAMINS 0ORRIDGE
IS LOW IN FAT AND HAS A LOW ') MAKING IT A PERFECT BREAKFAST FOOD WHETHER
YOU PREFER IT WITH MILK OR WATER THE LATTER OF WHICH ) WOULD PERSONALLY
CONSIDER THE CHOICE OF THE DEDICATED ONLY
"READ
'O FOR THE WHOLE
GRAIN VARIETY WHICH TENDS TO HAVE MORE NUTRITIONAL
VALUE THAN ITS MORE RElNED WHITE COUSIN ,OOK ALSO FOR WHOLEGRAIN
WHOLEMEAL VERSIONS OF PITTA TORTILLAS AND BAGELS TO COMBINE WITH A HEALTHY
PROTEIN lLLING SEE PROTEIN P
#RACKERS CRUMPETS AND MUFlNS
!S WITH BREAD GO FOR THE DARKER WHOLE
GRAIN VARIETY 7ITH MUFlNS TRY
THE OATMEAL OR BRAN TYPES AS OPPOSED TO THOSE MADE WITH WHITE BREAD
4RY THEM WITH JAM AND A NEGLIGIBLE AMOUNT OF BUTTER IF REQUIRED FROM FORCE
OF HABIT DONT DENY YOURSELF EVERYTHING
0ASTA
(IGH IN STARCH YET LOW IN FAT PASTA HAS BECOME THE SPORTSPERSONS
FOOD OF CHOICE 4HE hPASTA PARTYv HAS BEEN A PRE
MARATHON RITUAL FOR YEARS
4HE SECRET OF GETTING THE MOST FROM PASTA IS TO NOT SLAVER HIGH FAT SAUCE
ALL OVER IT
'O FOR TOMATO
BASED SAUCES WITH ONIONS OLIVES HERBS MUSHROOMS
PEPPERS AND OTHER VEGETABLES AS OPPOSED TO SAUCES RICH IN CREAM OR
CHEESE 4RY WHOLEMEAL PASTA WHICH HAS MORE DIETARY lBRE THAN ITS PALER
COUSIN ALTHOUGH THE PLAIN VARIETY IS STILL RICH IN lBRE AND STARCH
2ICE
4HE STAPLE FOOD OF HALF THE WORLD THE SLIMMER HALF IN MY EXPERIENCE
IT HAS NUMEROUS HEALTH BENElTS )T IS A VALUABLE SOURCE OF STARCH ESPECIALLY
BROWN RICE ,IKE PASTA IT IS EASY TO PREPARE IS INEXPENSIVE AND NEEDS ONLY
A SIMPLE ACCOMPANIMENT TO PROVIDE A TASTY lLLING MEAL
0ROTEIN
0ROTEIN PLAYS AN ESSENTIAL ROLE IN YOUR DIET AND SHOULD IDEALLY CONSTITUTE
OF YOUR FOOD INTAKE 4HE AMINO ACIDS CONTAINED IN THE MOLECULAR
STRUCTURE OF MUSCLES ARE BUILT FROM PROTEIN !RMED WITH THIS INFORMATION
MANY WEIGHT
TRAINERS EMBARK ON A DIET THAT IS VERY HIGH IN PROTEIN )T IS
SCIENTIlCALLY RECORDED THAT IT IS EXERCISE FUELLED BY THE CORRECT BALANCE OF
CARBS AND PROTEIN WHICH BUILDS MUSCLE %XCESSIVE DOSAGE OF PROTEIN IN THE
FORM OF EXPENSIVE SHAKES TUNA CHICKEN EGG
WHITE AND OTHER PROTEIN
RICH
FOODS THAT ARE NOT BURNT FOR ENERGY WILL BE STORED AS FAT 0ROTEIN
HEAVY
DIETS TO THE EXCLUSION OF CARBOHYDRATE WILL MEAN NOT HAVING ADEQUATE
MUSCLE FUEL REQUIRED FOR MUSCULAR STRENGTH DEVELOPMENT AND GROWTH /F
PARAMOUNT IMPORTANCE IS NOT THE AMOUNT OF PROTEIN YOU EAT BUT THE
QUALITY
#HOICE OF PROTEIN
4HE DELI IS USUALLY A GOOD PLACE TO PICK UP THE LEAN CUTS OF MEAT
YOU NEED FOR PROTEIN &OR SANDWICHES FOR ME STILL THE BEST PORTABLE
REFUELLING METHOD GO FOR CHICKEN TURKEY BEEF AND HAM AND TRIM OFF ANY
VISIBLE FAT 0OULTRY HAS LESS SATURATED FAT THAN RED MEAT IF YOU ARE FEELING
PARTICULARLY HEALTH CONSCIOUS %AT ON THICK WHOLEMEAL BREAD WITH LOW
FAT
SPREAD OR MAYO MUSTARD OR KETCHUP INSTEAD OF BUTTER OR MARGARINE 6ARY
YOUR SANDWICHES SARDINES TUNA SALMON BOILED EGG PEANUT BUTTER AND
OCCASIONALLY CHEESE WILL ALL PROVIDE GOOD PROTEIN )F YOU ARE TRAINING HARD
WOMEN ESPECIALLY YOU CAN DERIVE YOUR PROTEIN FROM MILK AND OTHER DAIRY
PRODUCTS 4HESE ARE RICH IN CALCIUM WHICH IMPROVES BONE DENSITY AND
PROTECTS AGAINST THE ONSET OF OSTEOPOROSIS 3EMI
SKIMMED OR SKIMMED
MILK AND LOW FAT YOGHURT ARE ALL VITAMIN AND MINERAL RICH !IM TO DRINK A
HALF
PINT MINIMUM TO A PINT MAXIMUM HUGE GUYS WILL GET THROUGH MORE
) HAVE FOUND
"IO
YOGHURTS CAN PROTECT AGAINST HARMFUL BACTERIA .ATURAL YOGHURT IS
TASTELESS BUT COMBINES WELL WITH FRUIT 4RY FROZEN YOGHURT AS A SUBSTITUTE
FOR ICE
CREAM BUT BEWARE OF HIGH SUGAR VARIETIES
"EANS AND LENTILS ARE A GOOD SOURCE OF PROTEIN AND THEY REDUCE THE
RISK OF HEART DISEASE AND MAINTAIN BLOOD SUGAR LEVELS 4HEY HAVE A HYBRID
QUALITY IN THAT THEY PROVIDE CARBOHYDRATE AS WELL AS PROTEIN #ANNED BEANS
LOSE SOME OF THEIR VITAMINS BUT RETAIN MINERALS
6EGETARIAN PROTEIN
)F WITHIN YOUR DIET THERE IS NO PROTEIN DERIVED FROM MEAT THEN IT WILL
HAVE TO COME FROM PLANTS 4HIS WILL MEAN A DEPENDENCE ON BEANS NUTS
AND TOFU WHICH IS MADE FROM SOYA BEANS 0ROTEIN CAN ALSO BE FOUND IN
PEANUT BUTTER AND HUMMUS MADE FROM CHICKPEAS !NY SOYA PRODUCT
TOFU SOY MILK IS RICH IN PROTEIN AND VEGETARIANS CAN GET CALCIUM FROM HARD
CHEESE YOGHURT MILK ALMONDS AND GREEN LEAFY VEGETABLES
#OMBINING CARBOHYDRATES AND PROTEINS SUGGESTED
COMBINATIONS
3PAGHETTI BOLOGNESE
#HILLI CON CARNE
0RAWN RISOTTO
#HICKEN CURRY AND BOILED RICE
*ACKET POTATO WITH BAKED BEANS OR TUNA
.OODLES AND STIR FRY TOFU
'REEK SALAD WITH RED GREEN AND YELLOW PEPPERS
3ALMON AND PASTA SALAD
3ALAD NIOISE
#HICKEN CASSEROLE
3HEPHERDS PIE WITH VEGETABLES
&ATS
4HE RECOMMENDATION IS TO HAVE NO MORE THAN OF YOUR DIETARY
INTAKE FROM FAT 5NFORTUNATELY MOST PEOPLE IN THE 7EST GET CLOSER TO
)T IS NOT JUST THE ISOLATED FAT WE EAT THAT GETS STORED %XCESSIVE CARBOHYDRATE
AND PROTEIN CAN ALSO BE CONVERTED TO BE STORED AS FAT RESERVES IF THEY ARE
UNUSED BY EXERCISE %XERCISE HARNESSED TO A BALANCED DIET IS THE KEY TO
FAT REDUCTION &AT CONTAINS MORE CALORIES THAN CARBOHYDRATE OR PROTEIN
AND THEREFORE EATING FOOD THAT IS HIGH IN FAT IS JUST NOT CONDUCIVE TO GOOD
HEALTH *UST BECAUSE YOU ARE lT AND IN A PHYSICALLY DEMANDING EXERCISE
REGIME IT DOES NOT MEAN YOU CAN BE CAVALIER ABOUT EATING JUNK OR FAST
FOOD IT WILL PROVE DETRIMENTAL TO YOUR TRAINING 2EAD THE LABELS ON CANS
AND PACKAGING AND WHILST IT IS FAR FROM A FOOLPROOF SOLUTION IT WILL HELP YOU
IDENTIFY THE FAT CONTENT OF COMPARABLE FOODSTUFFS !LL FOODS SHOULD GIVE A
FAT CONTENT PER GRAMS !IM FOR GRAMS PER GRAM AND TRY NOT
TO GO OVER GRAMS 4HE EXCEPTION IS OILY lSH SUCH AS SARDINES TUNA AND
SALMON WITH THEIR OMEGA
FATTY ACIDS THE SPECIAL FAT FOUND IN OILY lSH THAT
HAS NUMEROUS HEALTH BENElTS FOR THE HEART 7HEN COOKING GO FOR OLIVE
OIL WHICH IS RICH IN MONOUNSATURATED FAT AND THE HEALTHIEST CHOICE
7ATER
9OU NEED GLASSES A DAY ABOUT ONE AND A HALF TO TWO LITRES 3IP WATER
AS YOU TRAIN )T mUSHES AWAY METABOLIC BY
PRODUCTS &AILURE TO GET ENOUGH
WATER CAN LEAD TO YOUR SYSTEM DERIVING mUID FROM YOUR WASTE IT NEEDS
WATER AS A COOLANT TO REGULATE YOUR TEMPERATURE AND THIS CAN LEAD TO
CONSTIPATION ,ACK OF WATER IN SPORTING ACTIVITY CAN CAUSE CONFUSION INABILITY
TO CONCENTRATE AND IRRATIONAL BEHAVIOUR 4AP WATER IS lNE IF YOU DONT TRUST
YOUR LOCAL WATER BOIL IT lRST AND LET IT COOL OFF IN THE REFRIGERATOR
4HE BEST TEST OF WHETHER YOU ARE DRINKING ENOUGH IS TO CHECK THE
COLOUR OF YOUR URINE )F IT IS THE COLOUR OF GIN THATS EXCELLENT IF ITS THE
COLOUR OF LAGER IT IS A WARNING SIGN BUT IF IT IS THE COLOUR OF BEST BITTER GET
SOME WATER AND QUICKLY
$ONT OVERDO THE WATER INTAKE %XCESSIVE AMOUNTS CAN HAVE AN ADVERSE
EFFECT LEADING TO A SODIUM IMBALANCE CAUSED BY PLAIN WATER DILUTION
6ITAMINS AND MINERALS
)F YOU EAT A GOOD HEALTHY WELL
BALANCED DIET YOU DO NOT NEED ANY
VITAMIN OR MINERAL SUPPLEMENT TABLETS 9OU SHOULD lND IT ALL IN YOUR FOOD
7HILE YOU NEED AN ADEQUATE AMOUNT OF BOTH VITAMINS AND MINERALS TO
FUNCTION SCIENTIlC EVIDENCE THOROUGHLY INVESTIGATIVE AS IT HAS BEEN HAS
YET TO lND THAT ADDITIONAL AMOUNTS ARE OF ANY BENElT 4AKING SUPPLEMENTS
WILL NOT HARM YOUR HEALTH BUT THEY WILL NOT PROVE A SUBSTITUTE FOR A POOR
DIET 0ILLS CANNOT PROVIDE THE QUALITIES DERIVED FROM FRUIT VEGETABLES AND
WHOLE GRAINS 4HE ONLY POSSIBLE EXCEPTIONS ARE STRICT VEGANS WHO FEEL THEY
ARE NOT GETTING ENOUGH VITAMINS OR MINERALS FROM A LIMITED DIET OR THOSE
RECOMMENDED BY A QUALIlED PHYSICIAN
#REATINE
#REATINE A HIGH ENERGY MOLECULE STORED NATURALLY IN OUR MUSCLES
TEAMS UP WITH PHOSPHATE TO GIVE SHORT BURSTS OF ENERGY ,ATELY #REATINE
SUPPLEMENTS HAVE BEEN COMMONLY USED BY BOTH PROFESSIONAL AND
RECREATIONAL SPORTSPEOPLE )T WAS FELT IT HELPED IN INTENSIVE BOUTS OF
EXERCISE AND RECOVERY FROM THEM )T HAS NOT WORKED FOR EVERYBODY MOST
EXERCISERS ) HAVE DISCUSSED IT WITH RELATE THAT IT SHOWED DYNAMIC RESULTS
INITIALLY BUT THE EFFECT TAPERED OFF UNTIL IT HAD NO MARKED EFFECT AT ALL 3OME
HOWEVER HAVE CONTINUED TO USE #REATINE IN AN ON
AND
OFF FASHION ,OW
DOSAGE AND SHORT TERM USE WOULD APPEAR ADVISABLE AS THE EFFECTS OF USING
IT LONG TERM ARE STILL UNKNOWN 3OME PEOPLE HAVE FOUND PROBLEMS WITH
WEIGHT GAIN AND WATER RETENTION BUT IN GENERAL ANY SIDE EFFECTS HAVE BEEN
FEW AND MILD
3PORTS DRINKS AND BARS
"OIL A HALF
LITRE OF
WATER ALLOW TO COOL
!DD A HALF
LITRE
OF YOUR FAVOURITE
PURE FRUIT JUICE LIKE
ORANGE PINEAPPLE
OR GRAPEFRUIT !DD A
PINCH OF SALT -IX WELL
AND REFRIGERATE
3PORTS DRINKS CONTAIN CARBOHYDRATES AND SO
REFUEL MORE EFFECTIVELY THAN WATER 3OME PEOPLE
lND THEM UNPALATABLE PARTICULARLY THE ISOTONIC
VARIETY )F YOU CANNOT GET ALONG WITH ,UCOZADE
WHICH IT MUST BE SAID COMES IN A REASONABLE ARRAY
OF mAVOURS 'ATORADE NOT ALWAYS EASY TO lND IN
THE 5+ OR THE ODD TASTING )SOSTAR THEN MAKE
YOUR OWN AND KEEP IT
IN THE FRIDGE SEE BOX
9OU WILL NEED ONE
RIPE BANANA ONE PINT OF
$)9 SPORTSDRINK
3MOOTHIES ARE NUTRITIOUS DRINKS USING MILK
OR WATER COMBINED WITH CARBOHYDRATES FOR
ENERGY ON THE MOVE OR TO REFUEL QUICKLY 4HEY
ARE USUALLY VERY HIGH IN mAVOUR AND CARBS BUT
ALSO IN PRICE 'ET THEM FROM THE SUPERMARKET
AND SHOP AROUND !LTERNATIVELY MAKE YOUR
OWN BY USING A BLENDER OR FOOD PROCESSOR -Y
PERSONAL FAVOURITE IS THE BANANA AND HONEY
SHAKE SEE BOX "ANANA AND HONEY SHAKE
"ANANA AND HONEY SHAKE
$)9 SPORTSDRINK
3PORTS BARS MAKE TERRIlC CLAIMS ABOUT THE ENERGY THEY CAN PROVIDE
WHICH THEY HOPE WILL JUSTIFY THE INmATED PRICE OF SO MANY OF THEM )T IS A CASE
OF READING THE LABEL AVOID THOSE THAT ARE HIGH IN FAT ! MORE ECONOMICAL
ALTERNATIVE IS THE CEREAL BAR WHICH SHOULD DO THE JOB OF REPLACING ENERGY
JUST ABOUT AS EFFECTIVELY ESPECIALLY IF TEAMED WITH A BANANA
SEMI SKIMMED MILK ONE
LOW FAT BANANA mAVOUR
YOGHURT ONE SCOOP OF
LOW FAT ICE CREAM A
HANDFUL OF ICE CUBES A
LARGE SPOONFUL OF HONEY
"LEND BANANA WITH
SMALL AMOUNT OF MILK
!DD ICE CUBES AND
BLEND THEM IN !DD THE
REST OF THE INGREDIENTS
AND BLEND ON HIGH
SETTING -AKES GOOD
SIZED SERVINGS
4IMING
4IMING YOUR FOOD IS ESSENTIAL 9OU NEED TO EAT
HOURS BEFORE YOU
WORK OUT INCORPORATING COMPLEX CARBS 9OU NEED TO ELEVATE YOUR GLUCOSE
LEVEL AS SOON AS POSSIBLE AFTER TRAINING WITH CARBOHYDRATES BUT NOT WITH
A HEAVY MEAL IMMEDIATELY AS BLOOD IS STILL NEEDED IN THE MUSCLES TO AID
RECOVERY
!LWAYS EAT BREAKFAST +EEP A VARIETY OF CEREALS SO YOU DONT GET BORED
WITH A DAILY BOWL OF CORNmAKES )F THE ONLY EARLY MORNING PLACE OPEN IS
-C$ONALDS THEN GO FOR A COUPLE OF %NGLISH MUFlNS WITH JAM ORANGE
JUICE AND AN UNSWEETENED CUP OF TEA )F YOU HAVE ARRIVED HOME LATE EAT
SOMETHING LIGHT SO AS NOT TO DISTURB YOUR SLEEP BUT DONT GO TO BED HUNGRY
! LIGHT SALAD OR SOME PASTA WITH TOMATO RAGU WILL BE lNE
#ARRY SMALL PACKS OF RAISINS OR NUTS IN YOUR SPORTS BAG FOR THOSE
OCCASIONS WHEN YOU ARE hSTARVINGv
#ONCLUSION
$ONT BECOME YOUR OWN FOOD POLICE %AT AS WELL AND AS SENSIBLY AS YOU
CAN WE ALL HAVE ENOUGH INFORMATION THESE DAYS TO KNOW THE GOOD FROM
THE BAD AS FAR AS FOOD IS CONCERNED .EVER FORGET YOUR OVERALL HEALTH IS FAR
MORE IMPORTANT THAN YOUR SPECIlC TRAINING NEEDS AND ANY DIET YOU CHOOSE
SHOULD BE ONE YOU CAN LIVE WELL AND HAPPILY ON FOR THE REST OF YOUR DAYS
$O NOT BE MISLED BY THE FALSE PROPHETS OF hFADv DIETS THAT WILL KEEP YOU
THIN THEY WILL NOT KEEP YOU HAPPY !NY DIET THAT SEEKS TO DEPRIVE YOU OF
AN ADEQUATE AMOUNT OF FRUIT VEGETABLES AND WHOLE GRAINS IS NOT ONE YOU
WILL NEED TO TRAIN WELL
)NJURY ILLNESS
#OMBAT AND HIGH IMPACT SPORTS CAN GET YOU IN GREAT SHAPE BUT YOU
ALSO RUN THE ALMOST INEVITABLE RISK OF INJURY MILD OR OTHERWISE
!S SOON AS YOU FEEL PAIN STOP TRAINING )F YOU DONT KNOW WHAT IS
CAUSING YOUR PAIN DESCRIBE THE SYMPTOMS TO SOMEBODY WHO YOU THINK
WILL KNOW )F YOUR INJURY IS LONG
TERM IT DOES NOT NECESSARILY MEAN YOU
CANNOT TRAIN AT ALL $O WHAT YOU CAN WITHIN THE BOUNDS OF SOUND SENSE AND
COMFORT ,EG INJURIES ACCORDING TO SEVERITY DO NOT MEAN YOU CANT STILL TRAIN
YOUR UPPER BODY JUST AS A SPRAINED WRIST OR ELBOW LIGAMENT PROBLEMS WILL
NOT PREVENT LEG TRAINING
$O NOT PUT OFF GETTING A CHRONIC PROBLEM PROFESSIONALLY EXAMINED )F YOU
GET NO SATISFACTION WITH THE .ATIONAL (EALTH 3ERVICE SOME DO SOME DONT
IN MY EXPERIENCE SEE A PRIVATE SPECIALIST PREFERABLY ON RECOMMENDATION
"Y DOING SO YOU SHOULD
SPEED UP THE TREATMENT
lND OUT THE ROOT CAUSE OF YOUR PROBLEM AND HOW TO PREVENT RE
OCCURRENCE
lND OUT HOW TO hSELF HELPv IN FUTURE
&IRST
AID
&AMILIARISE YOURSELF WITH THE BASIC PROCEDURE TO FOLLOW IF YOU OR A
TRAINING PARTNER INCURS AN INJURY 4HE VERY MINIMUM KNOWLEDGE YOU SHOULD
BE FAMILIAR WITH IS h2)#%v
h2v IS FOR hRESTv 3TOP TRAININGNOW
h)v IS FOR hICEv 'ET SOME ICE VERY COLD WATER OR FREEZE SPRAY APPLIED
TO THE AREA AS SOON AS POSSIBLE AND TRY TO KEEP IT ON FOR MINUTES
EVERY HOUR 7ITH ICE WRAP IN A TOWEL lRST TO PREVENT ICE BURN
h#v IS FOR hCOMPRESSIONv 3TRAP IT UP TO PREVENT PAINFUL MOVEMENT
AND LIMIT SWELLING
h%v IS FOR hELEVATIONv 2AISE INJURED LIMB TO ALLOW BLOOD TO mOW BACK
TO THE HEART
4HIS IS THE MOST BASIC EXPLANATION OF h2)#%v BUT THIS LITTLE KNOWLEDGE
IS BETTER THAN NOTHING OBVIOUSLY IF THE INJURED PERSON IS IN AGONY OR HAS
SUFFERED A MAJOR TRAUMA DO NOT MESS ABOUT DOING ANYTHING EXCEPT PHONING
FOR AN AMBULANCE AND MAKING THEM COMFORTABLE WHILE YOU WAIT
! ONE
DAY lRST
AID COURSE IS RELATIVELY INEXPENSIVE AND MANY LOCAL
COUNCILS HAVE THEM RUNNING CONTINUOUSLY !TTENDING SUCH A COURSE COUNTS
NOT ONLY FOR YOUR OWN WELFARE IN A CRISIS BUT FOR FRIENDS FAMILY AND MORE
USUALLY TOTAL STRANGERS ) SIGNED UP FOR IT THE DAY AFTER A YOUNG GUY FROM AN
OPPOSING FOOTBALL TEAM COLLAPSED WITH A HEART ATTACK AND OUT OF THE MANY
PEOPLE AT THE GROUND ONLY THE REFEREE KNEW WHAT TO DO
4RAIN SENSIBLY
$ONT TAKE UNNECESSARY RISKS LIKE CARRYING ON WHEN IN AGONY GOING
OUT RUNNING ON ICY PAVEMENTS OR FOGGY EVENINGS SEE ALTERNATIVE TRAINING
P
4RY TO ALWAYS GET A DECENT SLEEP AND DONT OVERDO IT THE NEXT DAY IF
YOU DIDNT GET MUCH SLEEP THE NIGHT BEFORE
4EACH YOURSELF TO RELAX 4HERE ARE NUMEROUS BOOKS IN THE LIBRARY
TEACHING RELAXATION TECHNIQUES -EDITATION WORKS FOR MANY PEOPLE DONT
KNOCK IT UNTIL YOUVE TRIED IT #HUCK .ORRIS SWEARS BY IT WHICH GOT MY
ATTENTION
3TRAINS AND OTHER PAINS WHICH LINGER ON
)F YOUR MUSCLE PULL DOESNT GO AWAY ON ITS OWN OR RETURNS AS SOON AS
YOU RESUME TRAINING YOU MAY NEED TO SEEK SPECIALIST ADVICE 3AD TO SAY IN
MOST AREAS IF YOU WANT SPEEDY TREATMENT YOU ARE GOING TO HAVE TO PAY
FOR IT BE IT AN OSTEOPATH CHIROPRACTOR PHYSIOTHERAPIST OR SPORTS INJURY
SPECIALIST )T ALL COMES DOWN TO PRIORITIES SOME PEOPLE WILL NOT BAULK AT
PAYING a FOR A CAR PART BUT WILL NOT FORK OUT A SIMILAR AMOUNT FOR A
CONSULTATION ABOUT A CHRONIC INJURY -ANY NIGGLING INJURIES CAN BE HELPED
WITH A REGULAR MASSAGE SESSION AND ALTHOUGH PROFESSIONAL TREATMENT CAN
PROVE COSTLY BOOKS SUCH AS THOSE BY -EL #ASH AND 6IVIAN 'RISOGONO THAT
INFORM YOU HOW TO TREAT YOUR OWN INJURIES WITH SELF MASSAGE ARE WORTH
CONSIDERING ESPECIALLY AS THERE IS USUALLY A WIDE SELECTION AT THE PUBLIC
LIBRARY
)LLNESS
4HERE WILL INEVITABLY BE TIMES WHEN YOU WILL FALL PREY TO THE ODD COLD
4HE GENERAL RULE OF THUMB REGARDING TRAINING IS
IF ITS FROM THE NECK UP SNIFmES ETC TRAIN LIGHTLY
IF ITS FROM THE NECK DOWN ACHING LIMBS COUGHING WHEEZING FEELING
OF LETHARGY DO NOT TRAIN AT ALL 7AIT FOR THE hALL CLEARv BEFORE
RECOMMENCEMENT
7HEN RETURNING TO TRAINING AFTER ILLNESS OR INJURY EASE YOUR WAY BACK INTO
YOUR lTNESS REGIME YOU CANNOT CATCH UP ON LOST TIME BY OVERWORKING
)F FRIENDS OR TRAINING PARTNERS TELL YOU THAT YOU LOOK UNWELL OR OFF
COLOUR TAKE NOTICE AND PROCEED CAREFULLY 9OU MIGHT BE COMING DOWN WITH
SOMETHING #URIOUSLY ENOUGH NOBODY WANTS TO SHARE YOUR ILLNESS AND
GYMS ARE A GREAT PLACE TO CATCH SOMETHING CONTAGIOUS OR INFECTIOUS SO BE
CONSIDERATE
)NSURANCE
9OU MIGHT WANT TO CONSIDER TAKING OUT INSURANCE 3OME GYMS HAVE IT
AS A REQUIREMENT AND ITS USUALLY AS MUCH TO COVER AN UNFORTUNATE VICTIM
OF YOURS AS YOURSELF PERSONALLY
4HE !GE FACTOR4RAINING FOR 3ENIORS
(OW OLD IS TOO OLD ) HEAR PEOPLE OF FORTY TELL ME THAT THEY ARE TOO
OLD FOR THIS KIND OF TRAINING BUT WHEN THEY TRY IT THEY ARE OFTEN THE MORE
COMMITTED AND SATISlED WITH THEIR IMPROVED lTNESS LEVELS .OT THAT MANY
YEARS AGO lTNESS CLASSES FOR THE OVER S CONSISTED OF GENTLE EXERCISES
MUCH OF IT PERFORMED WHILE SEATED A FAR CRY FROM THE FRIENDS ) KNOW WHO
STILL DO MARTIAL ARTS SWIM FOR MILES DAILY RUN NOT JOG
TIMES A WEEK
AND WEIGHT
TRAIN REGULARLY !LL OF THEM MAINTAIN mEXIBILITY BY STRETCHING
REGULARLY
)F YOU ARE REASONABLY lT WITH NO DEBILITATING INJURIES AND FULL MEDICAL
CLEARANCE AND ARE PREPARED TO TAKE A PATIENT SENSIBLE VIEW ABOUT YOUR
lTNESS ASPIRATIONS THERE IS A GREAT DEAL OF BOXING lTNESS YOU CAN PARTICIPATE
IN AND DERIVE BENElT FROM
! ONCE
A
WEEK SESSION OF LIGHT SKIPPING PUNCHING BAGS AND PADS AND
ESPECIALLY WEIGHT TRAINING JOGGING OR RUNNING SHOULD NOT OVER
EXTEND
ELDERLY PEOPLE #ONSIDER THE VAST NUMBER OF AND YEAR OLDS WHO
CANTER THROUGH THE ,ONDON -ARATHON EVEN MORE IN THE .EW 9ORK AND
"OSTON MARATHONS &LEXIBILITY TRAINING IS A MUST FOR THE OLDER TRAINER THE
TERM hUSE IT OR LOSE ITv IS APT IN THIS RESPECT #OUNTLESS TESTS CONDUCTED
BY UNIVERSITIES IN THE 53 SHOW THAT BOTH MEN AND WOMEN CAN MAKE
IMPRESSIVE STRENGTH GAINS BY RESISTANCE TRAINING EVEN INTO THEIR S AND
S -ODERATION IS THE KEY WORK COMFORTABLY WITHIN YOUR LIMITS AT lRST
5NFORTUNATELY INJURY COMES ALL TOO EASILY TO THE OLDER PERSON AND TAKES
WHAT SEEMS FOREVER TO CLEAR UP $ONT WRITE YOURSELF OFF AFTER ALL THIS KIND
OF TRAINING SHOULD GIVE YOU RENEWED CONlDENCE AND SELF
ESTEEM $ONT
WORRY ABOUT WHAT OTHER PEOPLE THINK 9OU WILL PROBABLY GAIN THE GRUDGING
ADMIRATION OF MANY YOUNGER TRAINERS WHO ARE HOPING THAT THEY WILL BE AS
lT AS YOU WHEN THEY GET TO YOUR AGE 4AKE THE LONG VIEW AND BE CONTENT TO
BUILD UP SLOWLY IN SMALL INCREMENTS YOU ARE UNLIKELY TO BE BORED
(ELPFUL LITERATURE
4HE ,ONSDALE "OXING -ANUAL $AVID *AMES 2OBSON "OOKS
3PORTS .UTRITION 'UIDEBOOK .ANCY #LARKE (UMAN +INETICS
&OOD FOR l TNESS !NITA "EAN !# "LACK
4HE .EW 'LUCOSE 2EVOLUTION *ENNIE "RAND
-ILLER ET AL 0UBLISHERS 'ROUP 7EST
4HE #OMPLETE 'UIDE TO 3TRENGTH 4RAINING !NITA "EAN !# "LACK
3PORT 3TRETCH -ICHAEL * !LTER (UMAN +INETICS
4HE #OMPLETE 'UIDE TO 3TRETCHING #HRISTOPHER .ORRIS ,YONS 0RESS
3TRONG TO THE #ORE ,ISA 7ESTLAKE !URUM 0RESS
&ITNESS AND (EALTH "RIAN 3HARKEY (UMAN +INETICS
3PORTS )NJURIES ! 3ELF (ELP 'UIDE 6IVIAN 'RISOGONO *OHN -URRAY
2UNNING &ITNESS AND )NJURIES 6IVIAN 'RISOGONO *OHN -URRAY
*UMP 2OPE 4RAINING "UDDY ,EE (UMAN +INETICS
!THLETIC !BS #OLE AND 3EABOURNE (UMAN +INETICS
3PORTS -ASSAGE 9INEN AND #ASH %BURY 0RESS
&IRST !ID -ANUAL 3T *OHNS !MBULANCE $ORLING +INDERSLEY
&OR HARD GAINERS ONLY
"RAWN 3TUART -C2OBERT #OMMON 3ENSE 0UBLISHING
"EYOND "RAWN 3TUART -C2OBERT #OMMON 3ENSE 0UBLISHING
-ODELS
-Y HEARTFELT THANKS GO OUT TO ALL OF OUR MODELS AND OUR EXCELLENT PHOTOGRAPHER 0ETE $RINKELL
#OREY $ONOGHUE
/WEN /GBOURNE
$AVID 4HORP
6ICTORIA -OSE
$AVE "IRKETT
4ANYA 2AHMAN
7AYNE 2OWLANDS
3AMANTHA 2USSELL
/LIVER 3EBE
(OWARD .EWTON
3TEVE 7RIGHT
,ORA 6ENABLES
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