Boxing Fitness- A Guide to Get Fighting Fit

3o×|oz ¦toess

/ svste¬ o¦ t·a|o|oz ¦o· co¬o|ete bo×|oz ¦toess
|ao C||ve·
St·eozt| aoo cooo|t|oo|oz o·o¦ess|ooa|. 3ob 3·eeo's /caoe¬v o¦ |a·t|a| /·ts.
¬o×too Sooa·e. |ooooo.
....bobb·eeo.co.o'
\|t| o|otoz·ao|s bv |ete |·|o'e|| aoo /ooa To·bo·z
Coov·|z|t © 200+ |ao C||ve·
/ovaoceo t·a|o|oz sect|oo © 200S |ao C||ve·
T|e /ot|o· asse·ts t|e ¬o·a| ·|z|t to be |oeot|¦eo
as t|e aot|o· o¦ t||s .o·'.
/|| ·|z|ts ·ese·veo.
||·st oob||s|eo |o 200+
T||s eo|t|oo 200S
3
|·ooo|v oob||s|eo bv
Soo.boo's |to.
+20 |eotoov|||e |oao
|ooooo
|+ ³||
Te|. 020¯ 83¯ 6+82
|a×. 020¯ 83¯ 63+8
e¬a||. |o¦ousoo.boo's.co¬
....soo.boo's.co¬
3·|t|s| ||b·a·v Cata|ozo|oz |o |ob||cat|oo |ata
/ cata|ozoe ·eco·o ¦o· t||s boo' |s ava||ab|e ¦·o¬ t|e 3·|t|s| ||b·a·v.
|S3| 0-³S+S-¯S³8-³
Cooteots
/c'oo.|eoze¬eots |v
/ .o·o o¦ .a·o|oz |v
|otes ¦·o¬ Te··v 3a·oett aoo ||c' |ave v
|o·e.o·o ¦·o¬ 3ob 3·eeo v|
|eo|cat|oo v||
+ |ot·oooct|oo 8
2 Tec|o|ooe ++
3 3az.o·' 22
+ |ocos oao t·a|o|oz 28
S Soec|¦c bo×|oz o·|||s 3+
6 S'|oo|oz 38
¯ |ooo|oz +6
8 \e|z|t t·a|o|oz S6
³ Ca||st|eo|cs ¯0
+0 Co·e t·a|o|oz ¦o· bo×|oz ¯8
++ C|·co|t t·a|o|oz ³0
+2 T·a|o|oz .|t| a oa·toe· ³+
+3 T|e so|o t·a|o|oz .o·'oot +02
++ /ovaoceo t·a|o|oz +08
+S ||e×|b|||tv aoo st·etc||oz +2+
+6 /|te·oat|ve t·a|o|oz +3+
+¯ |oo|o¬eot +36
+8 |ot·|t|oo ++6
+³ |o|o·v aoo |||oess +S6
¬e|o¦o| ||te·ato·e +60
|ooe|s +60

|v
/c'oo.|eoze¬eots
||oo t|ao's to ¬v co||eazoe V|cto·|a |ose ¦·o¬ t|e Y|C/ t·a|o|oz
aoo oeve|oo¬eot oeoa·t¬eot ¦o· eoso·|oz t|e acco·acv o¦ t|e aov|ce t|at
¦o||o.s.
/|so to ¬v zooo ¦·|eoo Savas| |osta¦a (|octo· o¦ Csteooat|v) ¦o· ||s '|oo
asso·aoce t|at t|e t·a|o|oz ·ez|¬es coota|oeo .|t||o a·e oot ||¦e t|·eateo|oz.
C·ate¦o| ac'oo.|eoze¬eots ¬ost a|so zo to |¬¬a Ca||||. |ete |·|o'e||
aoo ¬v zooo ¦·|eoo aoo co||eazoe \avoe |o.|aoos .|o ¬aoe t||s boo'
a ·ea||tv |osteao o¦ a ooss|b|||tv. aoo to Sa||v aoo C|e·v|. .|ose coostaot
¬oao|oz ¦o·ceo ¬v |aoo.
|esoect aoo soec|a| t|ao's zo oot to 3ob 3·eeo. Te··v 3a·oett. Co·ooo
|c/oa¬ aoo /|e× To·obo||. ¦·o¬ a|| o¦ .|ose ¬ot|vat|ooa| c|asses |
bo··o.eo so |eav||v. aoo st||| coot|ooe to oo so.
/ .o·o o¦ .a·o|oz
|t a|¬ost zoes .|t|oot sav|oz t|at a boo' oo bo×|oz t·a|o|oz .||| |ovo|ve
so¬e v|zo·oos aoo oe¬aoo|oz o|vs|ca| e¦¦o·t. |¦ voo |ave aov cooce·os
aboot voo· |ea|t| t|eo | ¬ost st·ess t|e |¬oo·taoce o¦ zett|oz c|ea·aoce
¦·o¬ voo· oocto·. |¦ voo |ave oot oa·t|c|oateo |o aov t·a|o|oz be¦o·e. o·
oot ¦o· so¬e t|¬e. t|eo sta·t z·aooa||v. a|.avs ta'|oz t|e eas|e· oot|oos
aoo ||¬|t|oz t|e t·a|o|oz t|¬es. Too ¬aov oeoo|e |ave t|e |¬o·ess|oo t|at |¦
e×e·c|se ooeso't |o·t t|eo |t |s oot ac||ev|oz aovt||oz. t||s |s oot t|e case.
Yoo s|oo|o. aoo ¬v ¦e·veot |ooe |s t|at voo .|||. eo|ov voo· e×e·c|se. |eve·
¦o·zet t|at voo |ave t|e ·est o¦ voo· ||¦e to zet ¦t.
v
|ote ¦·o¬ Te··v 3a·oett
/ o·act|ca| boo' oo bo×|oz ¦toess |s |ooz ove·ooe |o t|e
¬a·t|a| a·ts .o·|o aoo |ao C||ve· |s e¬|oeot|v ooa||¦eo to
o·oooce soc| a zo|oe. |ao's aoo·oac| to t|e 'oob|e a·t' |s t|e
sa¬e as ||s aoo·oac| to ||¦e. a oo.o-to-ea·t|. oo-oooseose
v|e. soooo·teo bv sooe·|o· |eve|s o¦ |ote|||zeoce aoo |o¬|||tv.
T|ose o¦ os .|o |ave beeo |oc'v eoooz| to t·a|o oooe·
|ao |ave ¬a·ve||eo at ||s .ea|t| o¦ 'oo.|eoze aoo ||s ab|||tv
to e×o·ess aoo s|a·e ||s e×oe·|eoces. ¬e |as t|e ab|||tv to
¬a'e t|e co¬o|e× see¬ s|¬o|e aoo |s coostaot|v aoo|oz to
||s see¬|oz|v eoo|ess ·eoe·to|·e o¦ o·|||s.
T|ose ·eao|oz t||s boo' .|o 'oo. |ao .||| oot be
so·o·|seo at t|e ooa||tv o¦ .|at |s to ¦o||o.. T|ose .|o |ave
oeve· ¬et ||¬ s|oo|o o·eoa·e t|e¬se|ves ¦o· a .oooe·¦o|
|oo·oev o¦ o|scove·v.
7err, 8ornett
|ote ¦·o¬ ||c' |ave
|t's aboot t|¬e t|at so¬eooe oot tozet|e· a bo×|oz boo'
||'e t||s ¦o· ¬a·t|a| a·t|sts. |ao's e×oe·t|se |o ca·|oz ¦o· ||s
stooeots co¬es oot |o eve·v oaze. aoo eveo t|e s¬a||est t|os
a·e esseot|a| |o t|e zv¬. T||s |s a ¬ost |ave ¦o· eve·v ¬a·t|a|
a·ts boo' co||ect|oo.
ß|ck lo,e
v|
|o·e.o·o ¦·o¬ 3ob 3·eeo
3o×|oz |s ao a¬az|oz a·t aoo sc|eoce. ¬e·e t|eo·v aoo
o·act|ce ¦z|t |t oot oo a o|z|t|v bas|s. |a·t ooet·v o¦ ¬ove¬eot.
oa·t b·ota||tv. t|e |o·e o¦ bo×|oz to ¬ooe·o ¬ao |s ve·v st·ooz.
¬e·e ooe cao test ooese|¦ |o ·|toa| coo¦|ct. aoo ¦o· ¬aov
eveo ||z|t soa··|oz cao be a ·|te o¦ oassaze. T|e t·a|o|oz |s
.|o|eso¬e aoo co¬o|ete. bo||o|oz |eao boo|es aoo. ¬ost o¦teo.
¬|oos oevo|o o¦ azz·ess|oo aoo ¦ea·. | ¦oo |t |oc·eo|b|e t|at
so¬e so·t o¦ bo×|oz. oe·|aos o¦ a |ess oest·oct|ve oato·e. |so't
oa·t o¦ t|e soo·ts co··|co|o¬ |o a|| sc|oo|s.
¬o.eve·. to o·oz·ess .e|| |o t||s a·t voo oeeo a zooo
t·a|oe· aoo | 'oo. ¦e. bette· aoo ¬o·e oass|ooate t|ao |ao
C||ve·. |ao |s a oo|ooe |oo|v|ooa|. oot oo|v a zooo aoo ve·v
'oo.|eozeab|e coac| .|t| a |oze |ote·est |o bo×|oz. bot
e·oo|te aoo .|oe|v ·eao oo a|¬ost aov sob|ect. ¬e b·|ozs ¦oo
aoo eot|os|as¬ aoo a oo.o-to-ea·t| ease to a|| ||s c|asses
aoo |'¬ z|ao t|at t||s ease aoo ¦oo |as beeo ca··|eo ove· to
t||s boo'. |t's oot as zooo as t·a|o|oz .|t| t|e ¬ao ||¬se|¦. bot
oea·|v. T|o·ooz||v ·eco¬¬eooeo.
8o5 8reen

v||
|eo|cat|oo
T||s boo' |s oeo|cateo to a|| |ost·octo·s. sta¦¦ aoo stooeots
o¦ t|e 3ob 3·eeo /caoe¬v oast aoo o·eseot. a|| ¬v ¦a¬||v
(esoec|a||v ¬v |ooz-so¦¦e·|oz .|¦e 3·eooa) aoo to t|e ¬e¬o·v
o¦ |o|o |c|av|o. |ao·a |ozao. '\|o'' \a|'e·. |ov 3ec'.o·t|.
|o|oov 3|·o aoo |. S. C.
f.t tc t'cse .'c 'o.e t'e· !coes · ¸cco :c·otc· t'e·e s
¸·eot oss.·o·:e |·c· oo·¸e· o·o ·c oo·¸e· c| s.||e··¸ o·, s.:'
:o'o·t, |·c· .eo'·ess c| :c·stt.tc·
(¦·o¬ ¯'e /e·c·o!'o c| ´c:·otes)


8
+. |ot·oooct|oo
T|e ¬a|o·|tv o¦ oeoo|e .|o
·eao t||s a·e oot |ote·esteo |o bo×|oz as
a o·o¦ess|oo. o· eveo as a ||z||v co¬oet|t|ve
a¬ateo·. t|ose oeoo|e sta·teo oot as '|os. o·
at |east teeoaze·s. T|ev |ave |ooeo t|e|· s'|||s
t|e |a·o .av. taoz|t bv seasooeo t·a|oe·s .|o
'oo. |o. to zet t|e¬ batt|e-|a·oeoeo. .|||e
'eeo|oz t|e¬ .|t||o t|e coo¦oes o¦ a oa·t|co|a·
.e|z|t.
T||s boo' |s ¦o· t|ose .|o .aot to zet ¦t os|oz bo×|oz t·a|o|oz as
a coooo|t. as ooooseo to s|¬o|v os|oz .e|z|t t·a|o|oz. ae·ob|cs. ·ooo|oz
o· ot|e· act|v|t|es t|at t|ev ¦ee| |ave |ost t|e|· st|¬o|os as staoo-a|ooe
e×e·c|ses. |a·t|c|oaots |ave oeve· ¦a||eo to so·o·|se ¬e. |o t|e oast | |ave
t·a|oeo acto·s. oaoce·s. ooo·¬eo. e×ecot|ves. a·t|sts. ¬os|c|aos. ||s. |a.ve·s
aoo o·o¦ess|ooa| soo·tsoeoo|e.
|ao C||ve·
³
|o ¬v e×oe·|eoce. t|e·e a·e a ¦e. ¦oooa¬eota| ·easoos .|v oeoo|e
to·o to bo×|oz.
T|ev .aot so¬et||oz oe. |o t|e .av o¦ t·a|o|oz t|at .||| be oe¬aoo|oz
bot ·e¦·es||oz. |o ¬atte· |o. o|ac|o oeoo|e a·e bv oato·e. ¬ost o¦
t|e¬ st||| ¦ee| z·eat eo|ov¬eot ¦·o¬ ||tt|oz so¬et||oz |a·o. / ¬|oo|e-
azeo. o|vs|ca||v o|sab|eo |aov .oo|o co¬e |oto t|e zv¬ ¦o· 20 ¬|ootes
oo oo|et a¦te·oooos to s|¬o|v oooc| t|e |eavv baz |o +6 oz. z|oves.
S|e .oo|o |eave |o a ca|¬. se·eoe ¬ooo. te|||oz os |o. ¬oc| bette·
s|e ¦e|t. Ta'|oz oot voo· ¦·ost·at|oo aoo aoze· oo a oooc|baz |s a z·eat
¦o·¬ o¦ osvc|o|oz|ca| se|¦-|e|o. 3ov a oooc|baz aoo sac' voo· aoa|vst.
.|at bette· ¦o·¬ o¦ aoze· ¬aoaze¬eot cao t|e·e be: C|eaoe· too.
eveo .|t| zv¬ ¬e¬be·s||o.
T|ev ¦ee| t|ev .oo|o ||'e a s|ot at '.||te co||a·' bo×|oz co¬oet|t|oo.
|o .|at .as ooce ¬o·e o¦ a b|oe co||a· soo·t. Sc|oo|s oo oot teac|
bo×|oz. |t beca¬e coos|oe·eo oecaoeot aoo oo||t|ca||v |oco··ect vea·s
azo. Co|v t|e ¦o·ces aoo so¬e oo|ve·s|t|es st||| eocoo·aze |t. Cצo·o
aoo Ca¬b·|oze |ave ao aoooa| Va·s|tv ¬atc|. aoo t|e·e |s a bo×|oz
oo|oo stooeot ¦eoe·at|oo. Coe o¦ oo· stooeots. |ob ¬o.a·o. a ¦o·¬e·
Cצo·o 3o×|oz 3|oe .|o zoes bac' to Cצo·o to |e|o .|t| t·a|o|oz.
|as s|oce ¬oveo |oto .||te co||a· co¬oet|t|oo aoo |s. as vet. oobeateo.
3o×|oz c|obs. eveo ¦o· vooozste·s. a·e ¦e. aoo ¦a· bet.eeo. t|ev
oo oot osoa||v zeoe·ate ¬oc| ·eveooe. aoo ·|s|oz ·eots aoo ot|e·
ootzo|ozs |ave sao|v ¦o·ceo ¬aov c|obs to c|ose. Yea·s azo t|ese c|obs
o|o oot |ave to co¬oete .|t| |o¬e co¬oote·s aoo 'a·ate c|obs ¦o·
t|e|· ¬e¬be·s||o.
T|ev a·e oot |oo'|oz to zet a |oze bo||o. bot see' t|e ||t|e. ¬osco|a·
|oo' t|at ¦z|te·s oeve|oo. as ooooseo to boov-bo||oe·s. |eso|te t|e
c|a|¬ o¦ ¬aov ot|e· ¬a·t|a| a·ts. bo×|oz |s st||| seeo as t|e o·|¬e
¬eaos o¦ se|¦-oe¦eoce. Yoo zet t.o-¦o·-ooe oo t||s sco·e as voo
beco¬e ab|e to ¦z|t. aoo |o cooo|t|oo to oo so as .e||.
+0
/s oa·t o¦. o· as ao |ot·oooct|oo to. a ¬a·t|a| a·t o· |otez·ateo ¬a·t|a|
a·t. soc| as ¬oav t|a|. |aoaoto'ao. '|c'bo×|oz. Va|e Tooo aoo |eet |ooe
|o.
3o×|oz |as beco¬e ·eza·oeo |o t|e ¬eo|a as a ¬|oo·|tv soo·t. cove·|oz
oo|v ¬a|o· cootests. osoa||v |ovo|v|oz |eavv.e|z|ts. |ts ·eso·zeoce |as
co¬e ¦·o¬ oob||c |ote·est |o oo|oz |t |osteao o¦ .atc||oz |t. / ¦e. vea·s
azo. t|e ||z|-tec| zv¬s .oo|o oeve· |ave |oc|ooeo a oooc|baz a¬ooz
t|e|· z||tte·|oz a··av o¦ s||ov ¬ac||oes. bot c||eots .aoteo t|e¬. aoo t|ev
.aoteo to 'oo. |o. to s'|o ·ooe ||'e a ¦z|te·. |e. zv¬s a·e so·|oz|oz
oo .||c| |oc|ooe ·o.s o¦ bazs aoo eveo bo×|oz ·|ozs. Coote¬oo·a·v ¦|¬s
aboot bo×|oz |oc|ooe ¯'e C·oe·e''o /o· (|osse|| C·o.e). ^¸o·st t'e |coes
(|ez |vao). ¯'e Co':.· ·o (C·|aooo 3|oo¬) aoo /''c· |c''o· fo!,
(C||ot |ast.ooo aoo ¬||a·v S.ao'). bot ooo't |ost .atc| |t. z|ve |t a t·v.
Boxing and the Bob Breen Acadeny
|t .as |eet |ooe |o (|||) .||c| ·e-a.a'eoeo ¬v |ote·est |o bo×|oz.
t|e .av .e teac| at t|e /caoe¬v |s zeoe·a||v ·e¦e··eo to as \este·o
3o×|oz. .||c| o|¦¦e·eot|ates |t ¦·o¬ t|e ¬aov ot|e· ¦o·¬s o¦ bo×|oz. |t |s
taoz|t as t|e ¦·st aoo ¬ost bas|c e|e¬eot o¦ t|e ¬aov-¦aceteo a·t o¦ |||.
oev|seo bv 3·oce |ee. coot|ooeo o·|oc|oa||v bv |ao |oosaoto. ||s ¦·|eoo
aoo stooeot. aoo oooo|a·|seo |o t|e || bv 3ob 3·eeo. ||¬se|¦ a stooeot
o¦ S|¦o |oosaoto. 3·oce |ee be||eveo |o t·a|o|oz |oc·eo|b|v |a·o. oos||oz
||¬se|¦ to t|e ||¬|t. ¬e ·ao. |e s'|ooeo. |e .e|z|t-t·a|oeo. |e .o·'eo oot
oo oooc|bazs aoo oaos aoo |e cvc|eo. ¬ost|v ¦at oot'
/t t|e /caoe¬v .e ose a|| t|e sa¬e t·a|o|oz s'|||s. o|os a ¦e. ¬o·e.
as ¬o·e ¬ooe·o t||o'|oz aoo |ooovat|oos a·e abso·beo. Cve·t·a|o|oz |s
so¬et||oz to a|.avs be a.a·e o¦. so¬e oeoo|e actoa||v |ave to be to|o
to cot bac' t|e|· t·a|o|oz be¦o·e t|e|· ove·-eot|os|as¬ ¬a'es t|e¬ |||. |t |s
ooe t||oz to veoe·ate 3·oce |ee. |t .oo|o be |oaov|sab|e to coov ||s ¦o||
t·a|o|oz ·ez|¬e.
++
| |ave beeo teac||oz aoo t·a|o|oz at t|e /caoe¬v ¦o· oea·|v 20 vea·s
(sao soo| t|at | a¬). aoo |ave eo|oveo |ts te··|¦c at¬oso|e·e aoo a¬b|eoce.
as .e|| as |ts co¬o|ete abseoce o¦ e||t|s¬. se×|s¬. ·ac|s¬ aoo. |oc'||v ¦o·
¬e. aze|s¬.
Boxing for aII
|v soec|a||tv |as a|.avs beeo soec|¦c cooo|t|oo|oz. .|et|e· |t .as ¦o·
¬a·t|a| a·ts. bo×|oz. socce·. ·ozbv. s'||oz. teoo|s o· |ost oe·sooa| t·a|o|oz to
zet |o zooo s|aoe. | |ave oo o·ecooceot|oos aboot .||c| oeoo|e a·e best
so|teo to .||c| soo·t. |¦ voo ¦aocv |av|oz a zo at bo×|oz. .|v .a|t oot||
voo a·e o|oe·. ¦tte· o· ||z|te·: |t |s a soo·t÷o· a·t. .||c|eve· .av voo
|oo' at |t÷|o .||c| voo .||| zet ¦tte· bv oa·t|c|oat|oo at eveo t|e |o.est
|eve|. |t |s oot oot|| voo |ave o|ooeo voo· toes |o t|e .ate· t|at voo .|||
oete·¬|oe |o. oeeo voo .aot to zo |o. aoo |o. ¦a· ¦·o¬ t|e s|o·e voo
.aot to st·|'e oot.
| |ave beeo o|easaot|v so·o·|seo bv t|e |oc·eas|oz oo¬be· o¦ .o¬eo
.|o oo. eo|ov oot |ost bo×|oz t·a|o|oz. bot soa··|oz as .e||. osoa||v
.|t| t|e zovs. T|ese z|·|s a·e ¦t aoo st·ooz. aoo caoab|e o¦ oe¦eoo|oz
t|e¬se|ves. as |s sao|v ·eoo|·eo |o so¬e o¦ oo· o·bao a·eas. |¦ aov o¦ ¬v
¦e¬a|e stooeots ·eao t||s aoo t||o' | a¬ be|oz oat·oo|s|oz. | cao oo|v sav
ooe t||oz. o|ease ooo't ||t ¬e'
Technique
| .||| tooc| oo|v b·|e¦v oo tec|o|ooe |o C|aote· 2. as t|at .oo|o oeeo
a boo' |o |tse|¦. | |ave t|e·e¦o·e s|¬o|v oot||oeo t|e bas|c oooc|es to |e|o
.|t| .o·'|oz oo oaos aoo bazs.
| s|oce·e|v be||eve voo cao |ea·o to t·a|o ¦·o¬ a boo'. bot voo caooot
|ea·o to ¦z|t ¦·o¬ ooe. voo oeeo to zet to a zv¬. |veo t|e best boo' oo
zo|¦ caooot teac| voo |o. to ||t a oeceot o·|ve. a c·|c'et boo' caooot
o·eoa·e voo to ¦ace a ¦ast bo.|e· aoo a boo' oo cvc||oz caooot s|o. voo
+2
|o. to ·|oe a b|'e. T|e best bo×|oz tec|o|ooe boo' | |ave co¬e ac·oss |s
st||| ¯'e !c·soo'e fc·¸ /o·.o' bv t|e |ate |av|o |a¬es. a|t|ooz| +0 vea·s
o· so o|o. |t .||| aov|se voo oo oooc||oz aoo oe¦eoo|oz. bot t|e t|eo·v |s
oo|v a s¬a|| oe·ceotaze o¦ .|at voo oeeo. T|e actoa| o·act|ca| aoo||cat|oo
|s oa·a¬ooot.
Why boxing!
3o×|oz .||| |¬o·ove st·eozt| (o¦ bot| boov aoo c|a·acte·). soeeo.
ae·ob|c aoo aoae·ob|c ¦toess. az|||tv. aoo ¬osco|a· aoo ca·o|ovasco|a·
eooo·aoce. as .e|| as o·ov|o|oz a ¬eaos o¦ se|¦-oe¦eoce.
What sort of boxing!
T||s |s oot t|e bo×|oz o¦ |as Vezas o· t|e |ova| /|be·t ¬a||. bot bo×|oz
as a ¦o·¬ o¦ ¬a·t|a| a·t. |ooe¦o||v .|t| t|e so|·|t. va|oes aoo ¬otoa| ·esoect
t|at cao osoa||v be ¦oooo |o zeoo|oe ¬a·t|a| a·ts t·a|o|oz.
Why a book on boxing training!
|ve·v oav at t|e zv¬ .|t| ¬v ¦e||o. |ost·octo·s. \avoe. |ave aoo
C.eo. .e a·e ¦e|o|oz ooest|oos oo t|e best .av to t·a|o. T|e ¬o·e
oeo|cateo stooeots .·|te |o¦o·¬at|oo oo.o. o· zet ooe o¦ os to. |t .as t|e
z|·|s |o t|e o¦¦ce .|o ¦·st ¬oaoeo at ¬e to .·|te a boo'. aoo ¬v o·|z|oa|
|oteot|oo .as to set |t a|| oo.o ¦o· t|e stooeots at t|e /caoe¬v. |o· a||
| 'oo. t|ev ¬av be t|e oo|v ·eaoe·s||o | eve· zet' |¦ t||s |e|os aovboov
zet ¦tte· aoo |ea|t||e·. | .||| ¦ee| t|e e¦¦o·t |as beeo .o·t|.|||e. |¦ |t zets
so¬eboov |oto a zv¬. .o·'|oz oot oo t|e |eavv baz. | .||| be e×t·e¬e|v
o|easeo.
¬aoov t·a|o|oz.
+3
++
2. Tec|o|ooe
T|e |o¦o·¬at|oo z|veo |s ¦o· ·|z|t-|aooe·s. sett|oz oo .|t| t|e |e¦t ¦oot
¦o·.a·o. |¦ voo a·e |e¦t-|aooeo. ¬v aoo|oz|es. |ost ·eve·se a|| ·|z|t aoo |e¦t-
|aooeo |ost·oct|oos.
|o oot ¦o·zet .|at t|e bas|c a|¬ ¬ost be. ||t bot avo|o be|oz ||t bac'.
|eve·. eveo .|eo .o·'|oz oo bazs o· oaos. |aoz a·oooo to ao¬|·e voo·
|aoo|.o·'. |e¬e¬be· t||s c·ooe bot ose¦o| ¬a×|¬ ¦avoo·eo bv t|e o|o
sc|oo|. ||t aoo |oo |t'
The stance
|¬az|oe voo a·e staoo|oz oo a
|a·ze c|oc'¦ace. voo· |e¦t ¦oot oo
+2 o' c|oc' aoo voo· ·|z|t ¦oot at
t.eotv oast t.e|ve. Yoo .||| t·v to
¬a|ota|o t||s staoce ¦o· ¬ost o¦ t|e
t|¬e voo a·e bo×|oz. ¬a'|oz so·e
voo oeve· c·oss voo· ¦eet.
Yoo· boov.e|z|t |eaos
¬|o|¬a||v ¦o·.a·o ¦·o¬ t|e
.a|st. Yoo a·e oot bo|t oo·|z|t
bot s||z|t|v c·ooc|eo. Yoo· c||o |s
|o. eoooz| to t·ao a teoo|s ba||
oooe·oeat| |t. bot voo· eves a·e oo
t|e ta·zet. 3ot| e|bo.s a·e toc'eo
co¬¦o·tab|v aza|ost t|e ·|bs aoo
t|e ·|z|t |aoo. se¬|-c|oseo ·eaov
to b|oc' o· ||t. |s c|ose to t|e c||o.
T|e |e¦t |aoo |s |e|o at t|e sa¬e
2.+ T|e staoce
+S
|e|z|t as t|e ·|z|t. bot ¦o·.a·o o¦ |t .|t| aboot +2' bet.eeo t|e z|oves.
T|e |e¦t z|ove |s c|oseo. 3ot| a·¬s oeeo to ¦ee| ·e|a×eo. as s|oo|o t|e |ezs.
/vo|o teos|oo at a|| costs.
/|| voo oeeo to ·e¬e¬be· .|eo voo ¦·st sta·t |s.
a t|e ¦·oot ¦oot ta'es voo ¦o·.a·os
b t|e bac' ¦oot ta'es voo bac'.a·os
c |¦ voo .aot to zo ·|z|t oos| o¦¦ .|t| t|e |e¦t ¦oot
o |¦ voo .aot to zo |e¦t oos| o¦¦ .|t| t|e ·|z|t ¦oot.
Stav oo t|e ba||s o¦ t|e ¦eet aoo o·act|ce ¬a|ota|o|oz
zooo ba|aoce as voo ¬ove a·oooo. |o oot boooce.
¬ove |o a s||o|oz ¦as||oo. z||o|oz ||'e a ba||·oo¬ oaoce·÷a tooz| ba||·oo¬
oaoce·.
2.2 Sta·t|oz oos|t|oo
2.3 |oot.o·'
a
b
c
o
+6
The Ieft jab
Ceo·ze |o·e¬ao a|.avs ¬a|ota|oeo t|at
t|e |ab .as t|e ¬ost |¬oo·taot oooc|.
aoo |t |s a|.avs t|e ¦·st oooc| t|e oov|ce
¬ost ¬aste· be¦o·e ¬ov|oz oo. |t |s oo|te a
oato·a| act|oo. ¬o·e ||'e a soea· t|ao a c|ob. oe||ve·eo s|a·o|v aoo c|eao|v
.|t| |ostaot ·et·act|oo. |ost soao t|e |e¦t z|ove to t|e ta·zet |o a st·a|z|t ||oe.
|aoo|oz .|t| t|e 'ooc'|e a·ea o¦ t|e z|ove. To·o t|e |e¦t ||o aoo s|oo|oe·
as voo oo so ¦o· aooeo oo.e·. T|e ¬ost |¬oo·taot oa·t o¦ aov oooc| |s
2.+ T|e |ab

t|e t·aos¦e· o¦ .e|z|t. \|t| t|e |ab voo .||| ose t|e ba|| o¦ t|e ·|z|t ¦oot
to o·ooe| voo· .e|z|t ¦o·.a·o. steoo|oz ¦o·.a·o .|t| t|e |e¦t a ¦e. |oc|es.
T|e ¬o¬eoto¬ a|| co¬es ¦·o¬ t|e ba|| o¦ t|e ·|z|t ¦oot. t·v to o|cto·e
so¬eboov staoo|oz oo voo· toes as voo ||t to zet t|e ·|z|t '¦ee|'. T·v to
||t t|·ooz| t|e ta·zet as ooooseo to s|¬o|v ·eac||oz |t. |et·act voo· z|ove
to t|e bas|c staoce oos|t|oo |o t|e sa¬e o|aoe |t t·ave||eo ¦o·.a·o |o. t|os
avo|o|oz a ooteot|a| ·|z|t |aoo cooote· be|oz ¦·eo t|·ooz| t|e zao t|at
.||| be t|e·e |¦ voo o·oo t|e |aoo. |eeo bot| |aoos oo at a|| t|¬es at t||s
staze o¦ voo· oeve|oo¬eot.
The straight right (right cross)
T||s |s .|e·e voo cao to·o t|e oo.e· oo. ||tt|oz o¦¦ voo· oato·a||v
2.S T|e c·oss
+8
st·ooze· .|oz. .|t| t|e sat|s¦v|oz ¦ee||oz voo
oe·|ve ¦·o¬ |t. /s .|t| t|e |ab voo .||| oeeo
t|e t·aos¦e·eoce o¦ oo.e·. o·|v|oz o¦¦ t|e ba||
o¦ t|e ·|z|t ¦oot. to·o|oz t|e ||o aoo s|oo|oe·
|o t|e o|·ect|oo o¦ t|e |oteooeo ta·zet. T|e
oooe· ·o. o¦ 'ooc'|es a·e t|e |a·oest oa·t o¦
t|e |aoo. so atte¬ot to oooc| s||z|t|v oo.o.a·o oo |¬oact to eoso·e |t
|s t||s oa·t o¦ t|e |aoo t|at ¬a'es cootact ¦·st. Stav oo·|z|t. 'eeo|oz t|e
s|oo|oe·s ove· t|e ||os. to avo|o '·eac||oz' ¦o· t|e ta·zet |o soc| a .av
t|at t|e oooe· boov |eaos ¦o·.a·o. .||c| .||| ·eso|t |o a |oss o¦ oo.e·. aoo
a s.|¦t cooote· |¦ oe·¦o·¬eo .|eo soa··|oz. \|eo voo zo ¦o·.a·o. voo·
||os ¬ost zo .|t| voo |o o·oe· to oooc| voo· ¦o|| .e|z|t. T|e |e¦t s|oe o¦
t|e boov s|oo|o a||o. t|e ·|z|t s|oe to o|vot. act|oz ||'e a ||oze. T·v to
oooc| 't|·ooz|' t|e ta·zet ·at|e· t|ao |ost ·eac||oz |t. |o t|e ¬eaot|¬e.
voo· |e¦t |aoo ·e¬a|os a|oozs|oe t|e |a.. o·ov|o|oz o·otect|oo. T|e e|bo.
s|oo|o be toc'eo |o t|z|t|v to t|e ·|bs. |·act|ce oo t|e ¬o·e stat|c |eavv
baz to bez|o .|t| aoo t|eo z·aooate to t|e ¦ocos oaos. T|e a·¬ co¬es
bac' to t|e oe¦eos|ve oos|t|oo t|e |ostaot a¦te· |aoo|oz. |o e×act|v t|e sa¬e
o|aoe as |t ¬aoe |ts ¦o·.a·o ¬ove¬eot. to zoa·o aza|ost a cooote·-attac'.
|eeo voo· c||o oo.o. aoo voo· eves oo t|e ta·zet.
The hook
T|e |e¦t |oo' |s ¬o·e co¬¬oo|v oseo t|ao t|e ·|z|t. osoa||v becaose |t
|s atte¬oteo ¦·o¬ t|e s|oe. to zet ove·. o· oooe·. t|e oe¦eos|ve ·|z|t |aoo.
t·v|oz to |oo' ove· t|e e×teooeo |e¦t |eao |s e×t·e¬e|v o|¦¦co|t. aoo t|e
·|z|t |oo' |s ¬o·e co¬¬oo|v a ¦o||o.-oo to a soccess¦o| |e¦t |oo'. o· a
boov s|ot (|av|oz s||ooeo oooe· a |ab).
To |aooc| t|e |oo'. s||¦t voo· .e|z|t
to t|e s|oe voo |oteoo to ||t ¦·o¬. to·o|oz
t|e ||o aoo s|oo|oe· to t|at s|oe. Yoo· a·¬ |s

beot at t|e e|bo.. at aboot ³0 oez·ees. T|e ot|e· |aoo |s oo||eo c|ose to
t|e |eao ¦o· o·otect|oo. 3v ·ao|o|v ·a|s|oz t|e |ee| aoo o|vot|oz t|e ||o o¦
t|e ||tt|oz s|oe s|¬o|taoeoos|v. ¬a'e a v|o|eot (oo ot|e· .o·o oesc·|bes
t|e ·eoo|·eo act|oo) to·o aoo s|a¬ t|e |aoo aza|ost t|e ta·zet .|t| t|e
oooe· 'ooc'|es |eao|oz. aoo t|e t|o¬b (toc'eo |o t|z|t|v) oo too at cootact.
T|e |ostaot a¦te· ||tt|oz. .||o t|e |aoo bac' to t|e oe¦eos|ve oos|t|oo. Yoo·
¦eet a·e |o t|e '20 oast +2' oos|t|oo ¦o· t|e |ab aoo t|e st·a|z|t ·|z|t. bot
¦o· t|e |oo' t·v a ¬|o|¬a| c|aoze o¦ staoce. to 'a ooa·te· oast +2'. |o
o·oe· to a||o. voo· ||os to to·o ¬o·e eas||v aoo ·ao|o|v.
The uppercut
T||s |s a oooc| voo .oo|o ose at c|ose ·aoze. a|¬ost e×c|os|ve|v oseo
2.6 T|e |oo'
20
.|t| t|e st·ooz |aoo. T·v to oeve|oo t||s oooc| oo t|e 'tea·o·oo' tvoe
baz (so¬et|¬es ·e¦e··eo to as t|e '|oo' aoo oooe·cot' baz). |o a 'ooa·te·
oast +2' staoce. o·oo t|e ·|z|t s|oo|oe·. t|eo o·|ve oo.a·os e×o|os|ve|v
.|t| t|e ||os as voo oooc| oo.a·o |o ao a|¬ost ve·t|ca| o|aoe. T|e |e¦t
|aoo |s oo||eo |o to t|e s|oe o¦ t|e |eao to zoa·o aza|ost a cooote·. T|e
oooc| s|oo|o t·ave| |ess t|ao +2' aoo t|e |aoo s|oo|o ·eto·o ·ao|o|v to
t|e oe¦eos|ve oos|t|oo a¦te· cootact. oo oot ¦ee| te¬oteo to t·ave| ||z|e·
t|ao t|e ta·zet. o· to sta·t voo· |aoo ¦·o¬ a |o. oos|t|oo (voo .||| eoo oo
t|·o.|oz a ooo· |¬|tat|oo o¦ a 'bo|o' oooc|. .||c| .oo|o be |oaov|sab|e at
t||s staze). \|||st |aoo|oz t|e b|o. voo· oa|¬ s|oo|o be ¦ac|oz voo.
\|t| aoo|oz|es aza|o to |e¦t|aooe·s. .|o s|oo|o ·eve·se a|| |ost·oct|oos.
so¬e co¬b|oat|oos to sta·t .|t| a·e.
|e¦t |ab. st·a|z|t ·|z|t. |e¦t |oo'.
|e¦t |ab. ·|z|t oooe·cot. |e¦t |oo'.
|e¦t |ab. st·a|z|t ·|z|t. |e¦t |oo'. ·|z|t |oo'.
2.¯ T|e oooe·cot
2+
T|e·e a·e ¬o·e oooc|es. osoa||v va·|at|oos o¦ t|e above. c|aoz|oz t|e
a·ea o¦ attac' o· s|aoe o¦ t|e a·¬. bot ooo't ¦ee| te¬oteo to ¬ove oo
oot|| voo |ave ¬aste·eo t|e bas|c oooc|es.
Making a ñst
|t |s oot ooosoa| ¦o· bez|ooe·s to .oooe· aboot t|e best .av to '¬a'e
a ¦st' |o soc| a .av t|at t|ev .||| oot |o·t t|e |aoo. esoec|a||v t|e t|o¬b.
|ost |o|o·|es t|at bez|ooe·s |oco· a·e to t|e .·|st (t|·ooz| ¦a||o·e to 'eeo
a st·a|z|t a·¬ oo cootact). o· to t|e t|o¬b (t|·ooz| |oco··ect o|ace¬eot
o¦ t|e t|o¬b). T|e ¦o||o.|oz zo|oe |s ¦o· t|e abso|ote bez|ooe·. seo|o·
t·a|oe·s cao s'|o to t|e oe×t c|aote·'
+ Sett|e |aoo co¬¦o·tab|v |oto z|ove. oo|||oz |a·o oo t|e .·|stbaoo to
eoso·e sooz ¦t. \|eo bov|oz z|oves t·v t|e¬ oo .ea·|oz |aoo-.·aos
|¦ voo |oteoo to t·a|o oo bazs aoo oaos .ea·|oz .·aos. |o· t||s ·easoo
(oo|te aoa·t ¦·o¬ t|e ¦·az·aoce |ssoe). voo oeeo voo· o.o baz ¬|tts.
2 C|ose |aoo. |eav|oz t|o¬b |o t|e 't|o¬bs oo' oos|t|oo (see ¦z. 2.8).
3 |·a. t|o¬b t|z|t|v oo.o aza|ost ¦oze·s (see ¦z. 2.³).
+ T|o¬b ||ST be ·eta|oeo |o t||s oos|t|oo. |a||o·e to oo so .||| a|¬ost
ce·ta|o|v |eao. eveotoa||v. to |o|o·v.
S |¦ t||s o·oves o·ob|e¬at|c. t·v ta||o·-¬aoe 'cot-t|o¬b' stv|e baz ¬|tts.
.||c| a·e zeoe·a||v aboot t|e sa¬e cost as t|e o·t|ooo× tvoe. /
·ao|ca| a|te·oat|ve .oo|o be to cot o¦¦ t|e t|o¬b sect|oo
o¦ voo· o|o z|oves to see |¦ t||s o·ov|oes a so|ot|oo.
/s .|t| ¦oot.ea·. oeve· oe·s|st .|t|
aov '|t t|at |s ooco¬¦o·tab|e. T|e
o·ob|e¬ osoa||v |ost zets .o·se.
2.³ T|e ¦st 2.8 T|o¬b oo
22
3. 3az.o·'
/cco·o|oz to |o. .e|| t|e zv¬ voo t·a|o |o |s eoo|ooeo. voo osoa||v
|ave a c|o|ce o¦ oooc|bazs. Yoo a·e aov|seo to .·ao voo· |aoos (see
sect|oo oo 'o·o-.·ooo·¸ o. ++S). aoo .ea· zooo ooa||tv |eat|e· baz ¬|tts.
¬|tt|oz .|t| ba·e 'ooc'|es ¬av |oo' ¬ac|o. bot coo|o oot voo oo t|e ·oao
to a·t|·|t|c |aoos |o |ate· ||¦e.
Light bag
|seo ¦o· ¦ast-
oooc||oz co¬b|oat|oos.
|t .||| |ave a zeoe·oos
s.|oz .||c| eocoo·azes
c|aoz|oz voo· aoz|e to
avo|o t|e baz aoo ||t |t .|||e |t |s st||| 'oo t|e ¬ove'. |oo't
oot voo· |aoos oot to steaov |t bet.eeo ||ts. t·v to coot·o|
|t as voo .oo|o ao oooooeot. To stoo |t oeao. ||t |t |a·o as |t
s.|ozs o|·ect|v to.a·os voo. T·v ¦ast-||tt|oz 2 ¬|oote ·oooos
3.+ |e¦t |ab oo t|e ||z|t baz
23
.|t| a ¬|oote b·ea'
|o bet.eeo. |se 'bob
aoo .eave' as s|o.o to
avo|o t|e baz.

Heavy bag
3o||o oo voo· oooc||oz
oo.e· .|t| |a·o. oe||be·ate
||tt|oz. St·|'|oz t||s baz as |t
s.|ozs to.a·os voo .||| st·eozt|eo
t|e oo.e· o¦ voo· oooc|. |t ¬ost be
st·esseo t|at t|e a·¬ oo ||tt|oz ¬ost be
st·a|z|t as voo ¬a'e so||o cootact .|t| t|e
'ooc'|e oa·t o¦ t|e z|ove. a coc'eo .·|st cao ·eso|t |o
.·|st |o|o·|es .|eo os|oz t|e |eavv baz. ||× oo |ooz
aoo c|ose-·aoze oooc|es.
FIoor to ceiIing baII
|×ce||eot t·a|o|oz too| ¦o· |oo|oz voo· ·e¦e×es. Co
be|oz st·oc'. t|e ba|| .||os bac' aoo ¦o·t| o·ov|oz ao
e×t·e¬e|v e|os|ve ¬ov|oz ta·zet. oot oo||'e ao oooooeot
3.2 3ob aoo .eave to avo|o t|e baz
3.3 St·a|z|t ·|z|t oo t|e |eavv baz
2+
¬ov|oz ||s |eao ·ao|o|v
to avo|o voo· oooc|es.
T||s ba|| cao ¬a'e
voo |oo' s|||v at ¦·st.
as |t |s |a·o to |ooze |ts
ooo·eo|ctab|e ¬ove¬eot. |t
teac|es a ve·v va|oab|e |essoo.
|¦ voo ||t |t aoo t|eo ¦a|| to ¬ove
voo· |eao. as voo s|oo|o a|.avs oo. |t co¬es bac'
.|t| a veozeaoce. | ooce .|toesseo a soectaco|a· ''ooc'oo.o' .|eo a
zov st·oc' |t a ¬ass|ve b|o. bot staveo |o t|e sa¬e o|ace .|t| ||s |eao
¦o||v e×ooseo to t|e ·ao|o ·eto·o o¦ t|e ba||. |ezo|a· ose s|oo|o |¬o·ove
voo· acco·acv aoo a.a·eoess.
Teardrop bag
|se¦o| to |¬o·ove |oo's aoo oooe·cots. t|ese teoo to co¬e .|t|
o|¦¦e·eot tvoes o¦ ¦|||ozs. T|e ¬a|ze-¦||eo va·|etv teoo to be ¬o·e stab|e.
bot s¬a||e· ve·s|oos a·e ava||ab|e .||c| ca|| ¬o·e ¦o· soeeo aoo acco·acv
o¦ c|ose-·aoze oooc|es.
5peedbaII
Tea·o·oo-s|aoeo ba|| .|t| a .oooeo o|at¦o·¬ ¬oooteo above. Ve·v
zooo ¦o· eooo·aoce as voo |ave to 'eeo bot| |aoos oooc||oz coot|oooos|v.
/|so eocoo·azes |aoo aoo ¦oot co-o·o|oat|oo. |ot a|.avs oooo|a· as
oooc|es a·e ¬aoe |o ao oo·ea||st|c '·o|||oz' ¦as||oo. aoo t|e oo|se t|ev
¬a'e |s |oc·eo|b|e. |oso|tab|e ¦o· |o¬e ose |¦ t|e .a||s a·e t||o. o· |¦ voo·
oe|z|boo·s o|s||'e oo|se.
WaIIbags
Sto·ov bazs. s|¬||a· to '|c'-s||e|os oseo |o ¬a·t|a| a·ts (| |ave seeo
3.+ ||oo· to ce|||oz ba||
2S
3.5 Le|t booklng tbe tearorop bag
26
t|e¬ oseo ¦o· t||s oo·oose) ¬oooteo oo t|e .a|| |o a ¦·a¬e o· bv |oo's.
|o t|e c·o.oeo zv¬s o¦ |aste·o |o·ooe aoo Coba t|ev a·e st||| oo|te
oooo|a·. as t|ev a||o. ¬o·e oeoo|e to t·a|o. T|e o·a.bac' |s t|at t|ev a·e
oo|v so|tab|e ¦o· st·a|z|t oooc|es.
5tandbaIIs
T|e staooba|| |s ao o|o ¦avoo·|te aoo a|t|ooz| ¬ost bo×|oz zv¬s oseo
to |ave ooe t|ev |ave beco¬e so¬et||oz o¦ a ·a·|tv. esoec|a||v ooe to t|e
¦act t|at t|ev |ave to be bo|teo to t|e ¦oo· ¦o· sa¦etv. T|ev a·e ve·v zooo
¦o· teac||oz oov|ces |o. to |ab. aoo to oeve|oo t|¬|oz.
Hitnen
|o· a ¦e. vea·s oo.. va·|oos ¦zo·es oo a saoo o· .ate· ¦||eo base
|ave beco¬e oooo|a· ¦o· t·a|o|oz. T|e oo|v ·easoo | cao see ¦o· t||s |s t|at
t|ev a·e oo·tab|e. as t|ev cost t.|ce as ¬oc| as a zooo ooa||tv |eat|e·
oooc|baz. T|ev oo oot. |o.eve·. oeeo a ·a¦te· to |aoz ¦·o¬ ¦o· |o¬e ose.
\e |o|e·|teo ooe at oo· zv¬ becaose a zov .|o t·a|oeo t|e·e .as oo
o·oe·s to zet ·|o o¦ |t .|eo |e ¬oveo |o .|t| ||s z|·|¦·|eoo. .|o |ateo t|e
s|z|t o¦ |t. |t .as oo|te .a·¬|v ·ece|veo aoo zot a |ot o¦ ose. |t ·ese¬b|eo
t|e too |a|¦ o¦ a tooz|-|oo'|oz. .e||-bo||t ¬osc|e¬ao. |o¦o·tooate|v
'|e' coo|oo't ta'e t|e oooc|es aoo .as oecao|tateo a¦te· a ¦e. ¬oot|s.
So|tab|e ¦o· |o¬e t·a|o|oz bot o·|cev. /oot|e· ve·s|oo ||z|ts oo .|eo
||t÷oo co¬¬eot.
\||c|eve· baz voo .o·' oo. best ·eso|ts co¬e ¦·o¬ ||tt|oz oot |ost to
·eac| t|e baz. bot to v|soa||se voo·se|¦ oooc||oz ·|z|t 't|·ooz|' t|e baz.
Access to punchbags
|a¬es 3·o.o. .|ose ve·s|oo o¦ `¸'t ¯·o·. |oc|oeota||v. |s e×ce||eot
t·a|o|oz ¬os|c. ¬av |ave a b·aoo oe. baz. bot voo .||| oeeo to ta'e seve·a|
o·ecaot|oos be¦o·e bov|oz ooe ¦o· t|e |o¬e. |¦ voo ||ve |o a coove·teo

¦acto·v soace. a so||o |o¦t aoa·t¬eot. o· o.o a ·oo¬v b·|c'-bo||t s|eo
o· za·aze. o· a s|¬||a·|v ·obost sett|oz. a|| voo oeeo |s a stoot |oo' to
|aoz voo· baz ¦·o¬. T||s. |o.eve·. ¬av c·eate ce·ta|o o·ob|e¬s. t|e ¬ost
co¬¬oo o¦ .||c| a·e as ¦o||o.s.
St·octo·a| oa¬aze. |eoo|e o¦teo ¦a|| to ·ecozo|se t|e st·ess eozeooe·eo
bv coot|ooa| sess|oos oo eveo a ||z|t baz. 3·|oz|oz t|e ce|||oz oo.o
cao o·ove ¬o·e cost|v t|ao zv¬ ¬e¬be·s||o. a ·|s'v veoto·e |o t|e
ave·aze |o¬e. |¦ voo a·e te¬oteo to |osta|| ooe. eoso·e voo cooso|t a
t·osteo a·c||tect o· bo||oe· ¦·st.
|o|se. Yoo· oe|z|boo·s a·e oo||'e|v to so¦¦e· t|e coostaot tattoo aoo
oo|| t|oos ·eooe·eo bv voo· e¦¦o·ts.
||tt|ozs aoo ¦×|ozs cao be cost|v |¦ voo |ave to e¬o|ov so¬eboov to
|osta|| |t. aoo oo|ess soace |s oot at a o·e¬|o¬ voo .||| |ave a sto·aze
o·ob|e¬. Yoo· oea·est aoo oea·est ¬|z|t oot coos|oe· |t ao att·act|ve
¦eato·e |¦ coostaot|v oo v|e..
|ooc|bazs cao be as |oe×oeos|ve as L30 ¦o· t|e v|ov|
va·|etv. o· oo|te cost|v ¦o· a too o¦ t|e ·aoze (||'e |eves
o· |ve·|ast) |eat|e· ve·s|oo. |o· aboot L³0 voo cao zet a
oeceot ¦||eo |eat|e· baz. |bav |s .o·t| |ovest|zat|oz |¦ voo
a·e oot bot|e·eo aboot a secooo |aoo ooe. T|e |oca| ¦·ee
oe.soaoe·s osoa||v aove·t|se o|eotv |ost a¦te· C|·|st¬as
as t|e oe. o.oe·s o|scove· t|at t|e .e||-|oteot|ooeo z|¦t
caooot be |ooz aov.|e·e at |o¬e. |t |s .|sest to bov a
¦||eo baz. |o¬e ¦|||oz |s oeve· as zooo as t|e ¬aoo¦acto·e·'s
o·oooct. |·eestaoo|oz oooc|bazs. t|e base ¦||eo .|t| saoo
o· .ate· ¦o· stab|||tv. a·e ava||ab|e (¦o· aboot L200-L2S0)
bot voo .||| oeeo a st·ooz ¦oo· to .|t|staoo t|e
|oev|tab|e .ea· aoo tea·. T|ev a·e z·eat to ose as t|ev
¬a'e 360 ¬ove¬eot ooss|b|e.
3.6 |·eestaoo|oz oooc|baz
28
+. |ocos oao
t·a|o|oz
Focus pads
|ocos oaos a||o. ¦o· a ·aoze o¦ s|ots.
|ve·v oooc| cao be atte¬oteo. esoec|a||v
.|t| ao aoeot oao-|o|oe·. |ao |o|o|oz |s a
soec|¦c s'||| aoo cao |¬o·ove t|e |o|oe·'s
·e¦e×es aoo ¦oot.o·' as .e|| as t|ose o¦
t|e ||tte·. |o aovaoceo o·|||s (see ooo o·''s
o. 30). |t cao |¬o·ove sta¬|oa. eooo·aoce
aoo ¬oto· s'|||s. T|ev a·e e×ce||eot. so¬e
¬|z|t sav |··eo|aceab|e. ¦o· coac|es to
|||ost·ate t|e co··ect oooc||oz tec|o|ooe
aoo oeve|oo co¬b|oat|oo oooc||oz.
(See a|so sect|oo oo eo.o·e·t o. +36.)
Focus nitts
|ocos ¬|tts. a|so 'oo.o as coac||oz ¬|tts. ·ese¬b|e a |oze soa··|oz
z|ove. .|t| |eavv oaoo|oz aoo a ¦ocos a·ea oo t|e oa|¬. T|ev ta'e oao
|o|o|oz a staze ¦o·t|e·.
a||o.|oz t|e |ost·octo· to
|o|o a ¬o·e oe¬aoo|oz
sess|oo bv s.|tc||oz ¦·o¬
|o|o|oz to ||tt|oz. test|oz
oe¦eos|ve aoo cooote·-
oooc||oz caoab|||t|es.
+.+ |ocos oaos |e|o ¦o· |e¦t |ab. ·|z|t c·oss
+.2 |ocos ¬|tts

How to hoId
¬o|o|oz t|e oaos oeeos to be taoz|t |o|t|a||v.
to |e|o o·eveot|oo o¦ e|bo. ||za¬eot |o|o·|es. soc|
as t|e o·eaoeo teoo|s e|bo. (above t|e e|bo.).
o· zo|¦e·'s e|bo. (be|o. t|e e|bo.). .||c| cao be
so¦¦e·eo .|t|oot eve· |e¦t|oz a ·acooet o· c|ob.
T|e a·¬s s|oo|o be ·e|a×eo to a||ev|ate t|e
's|oc' ¦acto·'. T|e |o|oe· ¬ost |ea·o to aot|c|oate
b|o.s aoo to abso·b t|e|· eoe·zv |o a tec|o|ooe
s|¬||a· to ¦e|o|oz a c·|c'et ba||. bv os|oz a ||tt|e 'z|ve'
oo cootact. |eooce ·|s' o¦ eve |o|o·v bv seco·|oz
¦aoov st·aos be¦o·e ose.
To |e|o o·eveot st·a|os aoo ove·ose |o|o·|es. o·e-
st·etc| t|e ¦o·ea·¬ as |||ost·ateo |o ¦z. +.+. /¦te· a
|a·o sess|oo oo t|e oaos ·eoeat t|e st·etc|es aoo
s|a'e voo· a·¬s aoo ¦oze·s oot.
+.3 |ocos oaos |e|o ¦o· a) |e¦t |ab b) ·|z|t c·oss c) ·|z|t c·oss. |e¦t |oo'
a b c
+.+ St·etc|es
30
Conbinations on the focus pads
|¦ voo a·e sta·t|oz oot. soeoo a ||tt|e t|¬e |ost o·act|s|oz a bas|c |ab aoo
c·oss co¬b|oat|oo to zet t|e co··ect ·aoze. ¦oot.o·' aoo '¦ee|' ¦o· t|e
oaos.
|·oz·ess to aoo|oz |oo's aoo oooe·cots. bot| o¦ .||c| oeeo
o·o¦ess|ooa| to|t|oo to o·oooce zooo. sa¦e tec|o|ooe.
¬e·e a·e so¬e sozzesteo co¬b|oat|oos. aoo|oz|es to |e¦t-|aooe·s.
.|o .||| |ave to aoaot a|| |ost·oct|oos to so|t a ·|z|t |eao.
\|e·e t|e te·¬s '|eao' aoo 'boov' a·e oseo. t||s ·e¦e·s to |e|z|t
aoo oos|t|oo o¦ oao .|t| ·e¦e·eoce to t|ese ta·zets.
+.S |ab C·oss |e¦t |oo' ||z|t |oo'
+.6 |ab |ab C·oss |e¦t |oo'
+.¯ |e¦t |oo' to
boov
|e¦t |oo' to |eao ||z|t oooe·cot
+.8 |ab C·oss |e¦t |oo' ||z|t oooe·cot
+.³ |ab to boov C·oss to |eao |e¦t |oo' to
boov
+.+0 |ab C·oss |e¦t oooe·cot ||z|t oooe·cot
+.++ |ab to |eao C·oss to boov |e¦t |oo' to |eao ||z|t c·oss to
boov
+.+2 |e¦t |ab |e¦t |oo' ||z|t c·oss
+.+3 |ab ||z| aoo |o.. |o|oe· ¬ov|oz s|oe to s|oe. bac'.a·o aoo ¦o·.a·o
+.++ |e¦t |oo' ||z| ||z|t |oo' ||z| |e¦t |oo' |o. ||z|t |oo' |o.
+.+S ¬o|oe· 'eeos oaos ¬ov|oz. atte¬ot to |ab bot| oaos
3+
+.+6 |s|oz bob aoo .eave tec|o|ooe. ooc' |oco¬|oz |oo's aoo ·eo|v .|t| |oo's
¦·o¬ bot| |aoos
32
+.+¯ |abs .|t| oaos |e|o 's|o·t aoo |ooz'. ¦o||o.eo bv '|ooz aoo s|o·t'
+.+8 |s|oz 's.avbac' / soaobac'' tec|o|ooe. avo|o ·|z|t c·oss. cooote· .|t| |e¦t
|oo'. ·|z|t oooe·cot. |e¦t |ab
33
+.+³ 3|oc' |oco¬|oz |ab aoo cooote· .|t| o.o |ab. b|oc' |oco¬|oz ·|z|t .|t|
s|oo|oe· ·o|| aoo cooote· .|t| o.o c·oss
3+
S. Soec|¦c
3o×|oz |·|||s
1. Heavy hands
|¬o·oves |aoo-soeeo aoo oo.e·. Yoo cao bov oo·oose-bo||t z|oves ¦o·
t||s (e×oeos|ve oot|oo). o· t·v t|ese c|eaoe· oot|oos.
2 × +'z oo¬bbe||s
2 × s¬oot| stooes o¦ ·easooab|e s|ze aoo .e|z|t to ¦t |o t|e
oa|¬.
| .as ¦asc|oateo (aoo |¬o·esseo) to see
so¬eboov os|oz a cooo|e o¦ a|abaste· ezzs÷
oe·¦ect |aoo-¦t aoo oe·¦ect .e|z|t'
S|aoo.-bo× |o|o|oz t|e .e|z|ts ¦o· a set
oo¬be· o¦ ·oooos. t|eo o|sca·o aoo s|aoo.-
bo× t|e sa¬e oo¬be· .|t| e¬otv |aoos.
cooceot·at|oz oo |aoo-soeeo.
2. Box junps
|¬o·oves ao'|e |o|ot st·eozt|. |¬o·oves
oos|-o¦¦ ¦·o¬ ·ea· ¦oot .||c| |s esseot|a| |o
oooc||oz. esoec|a||v ·eza·o|oz |abs aoo st·a|z|t oooc|es.
Yoo .||| oeeo a steo bo×. s|¬||a· to t|e |eebo' ve·s|oo. .||c| ¬ost be
sto·ov aoo stab|e. o|aceo oo a ¦·¬ so·¦ace.
8eg|nner |eve| us|ng 1 5ox
Sta·t bv staoo|oz a|oozs|oe bo×. |o¬o s|oe.avs. t.o-¦ooteo ooto bo×.
S.+ S|aoo.bo× .|t| |aoo .e|z|ts
3S
t|eo o¦¦ t|e ot|e· s|oe to |aoo t.o-¦ooteo. Coot|ooe |o¬o|oz ¦·o¬ s|oe to
s|oe. ta'|oz t.o boooces oo t|e bo× aoo oo |aoo|oz.
lntermed|ote |eve| us|ng 1 5ox
/s bez|ooe·. bot oo. ta'|oz oo|v
ooe boooce oo t|e bo×. C·aooate
to ta'|oz a s|oz|e boooce oo |aoo|oz
as .e||.
Advonced |eve| us|ng 1 or more 5oxes
C|ea· t|e bo× co¬o|ete|v .|t| a
t.o-¦ooteo |o¬o ¦·o¬ s|oe to s|oe.
Coce co¬oeteot t·v .|t| 2 o· ¬o·e
bo×es. c|ea·|oz eac| |oo|v|ooa| bo×
.|t|oot |aoo|oz oo |t. |eave aboot
2 ¦oot bet.eeo t|e bo×es. /t t||s
aoo t|e ||z||v aovaoceo staze. t|e
|oteot|oo |s to oeve|oo e×o|os|ve |ate·a| oo.e·.
3e oat|eot. aoo sat|s¦v
voo·se|¦ .|t| s|o·t
oe·|oos. soc| as |a|¦ a
¬|oote to sta·t .|t|.
bo||o|oz oo |o +0-secooo
|oc·e¬eots. oot|| voo cao
|ast ¦o· 3 ¬|ootes÷voo·
o|t|¬ate ta·zet. \|eo
voo |o¬o. oe·¦o·¬ a
s.eeo|oz oo.a·o ¬ot|oo
o¦ t|e a·¬s. ·a|s|oz voo·
|aoos ¦o·.a·o to |eve|
.|t| voo· s|oo|oe·s. |
·eco¬¬eoo .ea·|oz
·ooo|oz s|oes .|t| |ee|
soooo·t ¦o· ¬|o|¬o¬
o|sco¬¦o·t to ca|¦ a·ea.

t
·
a
|
o
|
o
z

t
|
o





S.2 3o× |o¬os. aovaoceo |eve|
36
H|gh|, odvonced (k|||er) |eve|, us|ng 5 5oxes ond one ¨mot|votor¨
T|e ¬ot|vato· ¦aces t|e |o¬oe· aoo t|eo ¬oves |ate·a||v. c|aoz|oz
o|·ect|oo ¦·eooeot|v aoo ab·oot|v. T|e |o¬oe· |as to '¬|··o·' t|e |ate·a|
¬ove¬eot. c|ea·|oz t|e bo×es as t|e ¬ot|vato· ooes. |asoc||sts cao oo
t||s .|t| |aoo-.e|z|ts.
3. Tennis baII driII
S|aoo. bo× .|t| a teoo|s ba|| |e|o |o o|ace oooe· t|e c||o |o o·oe· to
aooot t|e co··ect |eao oos|t|oo. ve·v s¬a|| ¦o|' cao ose a zo|¦ ba||. T·v
.o·'|oz oo oooc|baz 'eeo|oz t|e ba|| |o o|ace. t|eo |et t|e ba||
o·oo bot ·eta|o t|e sa¬e |eao oos|t|oo.
(see a|so sc'c t·o··¸ .c·'c.t o. +02)

38
6. S'|oo|oz
T|e·e a·e a oo¬be· o¦ ·easoos .|v voo s|oo|o ¬a'e s'|oo|oz ao
esseot|a| oa·t o¦ voo· t·a|o|oz ·ez|¬e.
+ |¬o·oves co-o·o|oat|oo. S'|oo|oz zets oooe· aoo |o.e· boov to co-
o·o|oate ¬ove¬eots (a c·oc|a| ¦acto· |o bo×|oz).
2 /||o.s ae·ob|c aoo aoae·ob|c t·a|o|oz. Yoo (o· voo· |ost·octo·) ¬a'e
t|e c|o|ce o¦ .|at |eve| o¦ e×e·t|oo to t·a|o at.
3 |oc·eases |o|ot st·eozt|. aoo. as |o ¬ost ·eboooo|oz e×e·c|ses. |¬o·oves
booe oeos|tv.
+ |oc·eases |ez oo.e· aoo eooo·aoce.
S Tooes ¬osc|e aoo ·eooces ¦at.
6 3eoe¦c|a| eveo .|eo oseo |o s|o·t oe·|oos. |¦ voo |oteoo to bo× ¦o· 3
¬|oote ·oooos t|eo |oteos|ve s'|oo|oz |o 3 ¬|oote bo·sts. .|t| s|o·t
·ests |o bet.eeo. ¬a'es seose.
Coos|oe·at|oos a·e.
|eozt|. ¬ate·|a| aoo ooa||tv o¦ ·ooe
so·¦ace
¦oot.ea·.
Ropes
T|e·e a·e oo¬e·oos o|¦¦e·eot tvoes o¦ ·ooes bot. ¦o· t·a|o|oz. | .oo|o
·eco¬¬eoo a |eat|e· ·ooe. a |VC soeeo ·ooe o· a |eavv ·ooe co¬ooseo
o¦ beaos o· ·obbe· o· o|ast|c tob|oz. \|t| a|| ·ooes zet t|e¬ o·ooe·|v s|zeo
(¦z. 6.+). |ost sta·te·s oeeo a ·ooe t|ev cao staoo oo .|t| t|e |eao|oz
¦oot .|e·e t|e |aoo|es ·eac| t|e a·¬o|ts. |×t·e¬e|v ta|| oeoo|e ¬av

oeeo to zet a '¬aoe to ¬easo·e'. |ooes cao eas||v
be ·eooceo |o |eozt| ¦o· s|o·te· oeoo|e. / ¬eo|o¬-
t||c'oess |eat|e· ·ooe .|t| ba||-bea·|oz |aoo|es |s. |
|ave ¦oooo. t|e eas|est ·ooe ¦o· ¬ost oeoo|e to |ea·o
.|t|.
Leather ropes
T·ao|t|ooa||v t|e bo×|oz t·a|o|oz c|o|ce. zooo
eoooz| ¦o· /|| aoo bot| 'Soza· |avs' (|ob|osoo aoo
|eooa·o). so zooo eoooz| ¦o· aovboov. /¦¦o·oab|e.
a|t|ooz| so¬e |ave s.|ve|||oz o· ba||-bea·|oz |aoo|es
aoo .o·' oot a ||tt|e ¬o·e e×oeos|ve.
PVC speed ropes
/s t|e oa¬e |¬o||es t|ese ¦ast-to·o|oz ·ooes a·e |oteooeo to |¬o·ove
¦oot soeeo. aoo a·e. ||'e |eat|e· ·ooes. ¬ooest|v o·|ceo.
|¦ voo a·e t·v|oz ooe ¦o· t|e ¦·st t|¬e ¬v t|o .oo|o be to .ea· |ozz|oz
botto¬s. to ¬|o|¬|se '.||o|as|' oot|| voo beco¬e accosto¬eo to t|e
·ooe.
Heavy ropes
¬e|o to st·eozt|eo a·¬s aoo oooe· boov. S|oo|o oo|v be oseo |o s|o·t
bo·sts o¦ 2-3 ¬|ootes to avo|o e×cess|ve st·a|o.
5urface
|o oot s'|o oo cooc·ete. ta·¬ac o· ot|e· eooa||v |a·o so·¦aces. T|e
ve·v |east voo .||| so¦¦e· |s so·e ca|¦ ¬osc|es. |oea||v voo oeeo a so·ooz
.oooeo ¦oo· o· a ·obbe·|seo zv¬ ¦oo·. S'|oo|oz |oooo·s oo a ca·oeteo
¦oo· |s oo||'e|v to o·ove |a·¬¦o|.
6.+ S|z|oz t|e ·ooe
+0
Footwear
|ooo|oz o· teoo|s s|oes. c·oss-t·a|o|oz s|oes. bo×|oz o· .·est||oz
boots a·e a|| |oea|. |a'e so·e voo· |aces a·e seco·e|v t|z|teoeo. |¦ voo ¦ee|
t|e oes|·e to s'|o |o ba·e ¦eet. ose a |ooo ¬at o· a ca·oeteo ¦oo·.
Other considerations
|ooz |a|·: ||o |t oo.o.
|oose-¦tt|oz soectac|es: T|e t|e¬ a·oooo bac' o¦ |eao.
|ao|es a·e aov|seo to a) zet a zooo soo·ts b·a b) 'soeoo a oeoov'
be¦o·e co¬¬eoc|oz (voo'|| |ave to t·ost ¬v |ooze¬eot oo t||s ooe.
| ooo't .|s| to zo |oto oe|v|c ¦oo·s aoo |ote·oa| o|o¬b|oz oeta||s
|e·e).
ActuaIIy getting started!
3e¦o·e voo sta·t. voo a·e zo|oz to |ave to te|| voo·se|¦ t|at t||s .|||
·eoo|·e a ||tt|e oat|eoce. | |ave taoz|t so¬e oeoo|e to s'|o |o 20 secooos
aoo ot|e·s |ave ta'eo ¬oot|s to beco¬e eveo ¬ooe·ate|v |aoov .|t|
t|e|· ·eso|ts. |e·c|¦o||v. t|ese a·e |o t|e ¬|oo·|tv as ¬ost oeoo|e .|t| aov
so·t o¦ soo·ts. oaoce o· zv¬ bac'z·oooo osoa||v o|c' |t oo |o ¬|ootes.
\|e·e ooss|b|e. staoo oooos|te a ¦o||-|eozt| ¬|··o·. Yoo oeeo to 'eeo
voo· |eao oo at a|| t|¬es. To ¬a|ota|o a zooo e·zooo¬|c oos|t|oo. ·es|st t|e
te¬otat|oo to |oo' oo.o at voo· ¦eet to see |o. t|ev'·e oo|oz'
Cet t|e ·ooe to ·est oo t|e bac' o¦ voo· 'oees. 'eeo a·¬s aoo |ezs |oose
aoo ·e|a×eo aoo sta·t to boooce ||z|t|v .|t| ¦eet a ¦e. |oc|es aoa·t÷oo
·ooe vet' Coce voo |ave estab||s|eo ao easv. e¦¦o·t|ess boooc|oz ·|vt|¬.
b·|oz t|e ·ooe ove· voo· |eao. c|ea·|oz voo· ¦eet .|t| eac| ·evo|ot|oo.
Yoo .||| ||t voo· ¦eet ¦·o¬ t|¬e to t|¬e. .||c| |s ¦·ost·at|oz |ost as voo
t||o' voo a·e zett|oz t|e |aoz o¦ |t. / zooo t|o |s t|at .|eo t||s |aooeos.
ooo't stoo boooc|oz. |ost ¦|o t|e ·ooe ove· voo· |eao bac' to t|e sta·t-oo
++
oos|t|oo aoo t|eo b·|oz t|e ·ooe bac' |o. T||s .||| oot oo|v |e|o to |¬o·ove
voo· tec|o|ooe. bot |t .||| save |ote··oot|oz a coot|oooos .o·'oot. /za|o.
be oat|eot. |e¬e¬be· .|eo voo ¦·st |ea·oeo to cvc|e aoo o·|ve. t||s |s
s|¬o|e bv co¬oa·|soo.
Coce voo |ave z·asoeo t|e bas|cs. |¬o·ove¬eot .||| oo|v co¬e
bv ·ezo|a· o·act|ce. |o oot oesoa|· |¦
soccess |s oot |ostaot.
| |ave oot |ao a
s|oz|e ¦a||o·e |o t|e
|ooo·eos | |ave
taoz|t. oo ¬atte·
|o. oocoo·o|oateo
o· oo¦t t|ev .e·e.
3·eat|e |o oo|te oeeo|v t|·ooz| voo· oose. Yoo .||| be
so·o·|seo |o. t|·|oz s'|oo|oz |s |o|t|a||v. C·aooa||v b·|oz t|e
e|bo.s |o c|ose· to t|e ·|bs aoo e×oe·|¬eot .|t| o|¦¦e·eot
z·|os. t·v e×teoo|oz t|e t|o¬b a|ooz t|e |aoo|e. /¦te· voo· ¦·st cooo|e
o¦ ¬|ootes stoo to st·etc| voo· ca|¦ ¬osc|e aoo /c||||es ¦o· aboot +0
6.2 Cett|oz sta·teo
6.3 T|e z·|o
+2
secooos be¦o·e ·e-sta·t|oz. t|ese a·eas ta'e a ooooo|oz oo·|oz s'|oo|oz
(see sect|oo oo st·et:'·¸ o. +2+). |o· t||s ·easoo | zeoe·a||v aov|se sta·t|oz
|o ·ooo|oz s|oes .|t| cos||ooeo |ee|s (.|t| ze|. a|· caoso|es o· .a¦¦es |o
t|e |ee|s).
Advanced techniques (but not too advanced!)
A|ternote stepp|ng
Sta·t oot |o t|e
t.o-¦ooteo boooce
aoo t|eo a|te·oate|v
o|ace a ¦oot |o ¦·oot. as
|¦ oott|oz oot a cooo|e
o¦ ||z|teo c|za·ette
botts' Va·v t||s bv
ta'|oz a ooob|e beat
.|t| eac| ¦oot.
Sk| hops
|eet
tozet|e·.
|oo ¦·o¬
s|oe to s|oe
t|eo s.|tc|
to |ooo|oz
bac'.a·o aoo
¦o·.a·o.
6.+ /|te·oate steoo|oz
6.S S'| |oos
+3
Sp||t steps
/s voo s'|o. sta·t .|t| ¦eet
tozet|e·. t|eo ooeo to s|oo|oe·
.|ot| aoo bac' aza|o.
Hop ond k|ck
¬oo oo ooe ¦oot aoo ta'e a
s¬a|| '|c' to t|e ¦·oot÷t|e c|ass|c-
|oo'|oz 'bo×e·'s s'|o'.
Leg ro|se
\o·' t|e |o.e· abs as voo
s'|o' \|||e boooc|oz oo ooe ¦oot
·a|se t|e ot|e· |ez oot|| |t |s beot at
a ·|z|t aoz|e.
6.6 So||t steos
6.¯ ¬oo aoo '|c'
6.8 |ez ·a|se
++
8umps
||o|s| a .o·'-oot o¦¦ bv
|o¬o|oz as t|e ·ooe so|os t.|ce
(¦z. 6.++). See |o. ¬aov voo cao
oo. oote |t. t|eo atte¬ot to beat
voo· o.o oe·sooa| best.
Cross-overs
Yoo .||| oeeo a |ooz|s| ·ooe
aoo t|e |ooze· t|e |aoo|es a|| t|e
bette·. Sta·t o¦¦ boooc|oz t|eo
c·oss voo· a·¬s |o ¦·oot o¦ voo
so t|e ·ooe ¦o·¬s a |ooo .||c|
voo oass oooe· voo· ¦eet .|t| a
oo.o.a·o s.eeo o¦ voo· c·osseo
a·¬s. Coce t|e ·ooe |as ¦|ooeo
oooe· voo· ¦eet b·|oz voo· a·¬s
bac' to t|e sta·t oos|t|oo. /t ¦·st
|t .||| ta'e a ||tt|e zett|oz oseo to
bot t||o' |o. |¬o·ess|ve |t .|||
|oo' ooce voo cao oe·¦o·¬ a
coot|oooos se·|es o¦ c·oss-ove·s. o
'o Soza· |av |eooa·o.
ßunn|ng |n p|oce
|oo oo t|e soot as voo s'|o.
va·v|oz t|e oace bot ¦o|s||oz oo
a ¦at-oot bo·st. |¦ voo |ave a zooo
6.³ C·ossove·s
6.+0 |ooo|oz |o o|ace
+S
soace. |oz ¦o·.a·o aoo bac'.a·o. o·
c·eate voo· o.o va·|at|oos oo t|e
·ooo|oz t|e¬e.
8ock ond [orth
|oo ¦o·.a·o ¦o· a ¦e. va·os. t|eo
bac' oo .|t| a|te·oat|oz bac'.a·os
steos. /|te·oat|ve|v. zo ¦o·.a·os aoo
bac'.a·os .|t| a|te·oate steos. va·v|oz
t|e soeeos aoo st·|oe oatte·os.
Sk|pp|ng 5ockwords
T|e o|t|¬ate s'|o c|a||eoze' Sta·t .|t| t|e ·ooe ·est|oz oo voo· s||os
aoo t·v s'|oo|oz bv ta'|oz t|e ·ooe bac' ove· voo· |eao |o t|e ·eve·se
o|·ect|oo. T||s ta'es oo|te a |ot o¦ zett|oz oseo to'
S'|oo|oz to ¬os|c
a||ev|ates bo·eoo¬ aoo.
z|veo t|e aoo·oo·|ate
¬os|c. |e|os t|e seose
o¦ ·|vt|¬. |eooa·o
Co|eo aoo \azoe· a·e
|oaov|sab|e. o|c' voo·
o.o oobeat ¦avoo·|tes
eoso·|oz ot|e· zv¬
ose·s oo oot ob|ect.
|ot eve·vboov ¬av
s|a·e voo· |ove o¦ ||o-
|oo. t·aoce etc.

t
·
a
|
o
|
o
z

t
|
o





6.++ 3o¬os

+6
¯. |ooo|oz
|ooo|oz beoe¦ts bot| ae·ob|c aoo aoae·ob|c caoac|tv. acco·o|oz to
t|e |oteos|tv aoo||eo. |ooz coot|oooos ·ooo|oz. at a oace at .||c| voo cao
coove·se .|t| a oa·toe·. .||| z|ve voo ao aoeooate ·ese·vo|· o¦ sta¬|oa.
/|¬ at t.o o· ¬o·e sess|oos a .ee'. ·e¬e¬be·|oz t|at. at .o·st. ooe |s
bette· t|ao oooe.
|¦ voo a·e sta·t|oz oot. o· |ave oot ·oo s|oce voo .e·e ¦o·ceo to at
sc|oo| soo·ts. t·v t|e ¦o||o.|oz aoo·oac|.
+ \a|' b·|s'|v ¦o· 3-S ¬|ootes.
2 |oz eas||v ¦o· 3-S ¬|ootes.
3 Stoo ¦o· a s|o·t st·etc|. St·etc| |ezs. ooaos. |a¬st·|ozs. ca|ves aoo
/c||||es. |o oot st·etc| |a·o o· oeeo as t||s |s a ||z|t. co·so·v o·e-
·oo st·etc|. |e·¦o·¬ a|| st·etc|es ¦·o¬ a staoo|oz oos|t|oo. voo a·e
oot .a·¬ eoooz| vet to |av oo.o ¦o· aov o¦ t|e¬ (see sect|oo oo
st·et:'·¸ o. +2+).
+ |oo' at voo· .atc| aoo oote t|e t|¬e. |oo ¦o· ¯-8 ¬|ootes. to·o
·oooo aoo ·oo bac' to sta·t a·ea. taoe·|oz o¦¦ to a ve·v s|o. oace
ove· t|e |ast ¦e. |ooo·eo ¬et·es. s|o.|oz to a .a|'. \a|' ¦o· 3-S
¬|ootes to coo| oo.o. b·eat||oz oeeo|v to ·ecove·.
S S|a'e ||¬bs oot to |ooseo t|e¬. St·etc| eac| boov oa·t ¦o· 30 secooos
eac|. |v|oz oo.o |¦ ooss|b|e (|¦ t|e·e |s a c|eao. o·v co¬¦o·tab|e so·¦ace
ava||ab|e). |¦ voo |ave ·eto·oeo |o¬e ¦·o¬ voo· ·oo. eo|ov a |o×o·|oos
st·etc| oo t|e ca·oet. a¦te· c|ec'|oz voo ooo't |ave ¬oo soatte·eo oo
voo· bac'. | |ave ¦oooo t|at t||s |s oot too .e|| ·ece|veo.
C|ec' |o. voo ¦e|t a¦te· voo· |o|t|a| +S ¬|oote ·oo. |¦ voo ¦e|t oaoseoos.
e×|aosteo o· ¦o|| o¦ ac|es aoo oa|os. t|eo |t .||| be best to st|c' to +S

¬|oote ·oos oot|| soc| t|¬e as voo ¦ee| ¦oe a¦te· t|e ·oo. Coce voo cao
·oo .|t| a oez·ee o¦ co¬¦o·t ove· t||s oe·|oo |t |s t|¬e to ¬ove oo. Ta'e a
cooo|e o¦ oavs o¦¦ ¦·o¬ ·ooo|oz a¦te· a sess|oo. bot oot voo· ot|e· t·a|o|oz.
Yoo s|oo|o |ave ·ecove·eo co¬o|ete|v .|eo t|e t|¬e co¬es to |ave
aoot|e· ·oo.
Moving up
Cet voo· .atc| oo aoo. os|oz t|e ea·||e· o·oceoo·e. o·oz·ess to oo|oz
20 aoo t|eo 30 ¬|oote ·oos. t|e |oea| o|staoce. |se t|e ca· soeeoo to see
|o. ¦a· voo |ave ·oo o· ¬e¬o·|se t|e |aoo¬a·'s |¦ voo ·oo |o a oa·'. T·v
to |¬o·ove voo· t|¬es. |¦ voo .aot to c|ec' oo voo· ¦toess |eve|. ta'e voo·
oo|se at t|e co¬o|et|oo o¦ t|e ·oo o· t·v .ea·|oz a |ea·t ·ate ¬oo|to·.
\|eo voo |ave ¬aste·eo a steaov 30-¬|oote ·oo. t·v. ooce a .ee'.
va·v|oz t|e soeeo bv soeeo|oz oo ¦o· s|o·t |ote·va|s. a|te·oat|oz .|t| easv-
oace ·ooo|oz.
Running kit
Shoes
|ooo|oz ·eoo|·es ·ooo|oz s|oes. o·e¦e·ab|v oo·c|aseo ¦·o¬ a
·eco¬¬eooeo. zooo ooa||tv ·ooo|oz s|oo. soc| as |.··e·s `eeo |.· o·o
fe:c·e o· aoot|e· soec|a||st oot|et. T·v oot to sc·|¬o oo s|oes. voo .|||
be z|ao voo o|oo't. Yoo ¬av |ave to t·ave| a ¦e. ¬||es to ¦oo a soec|a||st
·ooo|oz s|oo bot. as ooooseo to t|e asso·teo |o|o·|es t|at ||e |o .a|t ¦o·
c|eao o· ooso|tab|e ¦as||oo s|oes. t||s |s a s¬a|| o·|ce to oav. |ost o¦ t|e
·eootab|e s|oos aove·t|se |o soc| ¬azaz|oes as |.··e· aoo |.··e·s \c·'o.
t|ese ¬azaz|oes a|so test aoo ¬a'e ·eco¬¬eooat|oos oo s|oes aoo z|ve
so¬e z·eat t|os oo a|| asoects o¦ ·ooo|oz. \|||e zett|oz voo· s|oes. o|c' oo
so¬e ·ooo|oz soc's. Yoo .||| oot|ce t|e o|¦¦e·eoce ¦·o¬ o·o|oa·v soc's |o
t|e co¬¦o·t o¦ t|e ¦t.
T|e s|oo ass|staot. .|eo ¦tt|oz voo ¦o· s|oes. .||| zet voo to ·oo
+8
oo a t·eao¬||| aoo v|oeo voo to see .|at '|oo o¦ stv|e voo |ave. ¬e
o· s|e .||| o·obab|v te|| voo t|at voo o·ooate. soo|oate o· a·e 'oo·¬a|'.
.||c|eve· t|ev oetect .||| zove·o t|e|· c|o|ce o¦ t|e co··ect s|oe ¦o·
voo. T||s ooeso't |aooeo |o '¦as||oo' soo·ts oot|ets. .|e·e aooea·aoce
aoo o·|ce a·e t|e o·|o·|t|es. So¬e s|oes ose ze| |o t|e |ee|s o· ¦o·e¦oot.
ot|e·s |ave a|· caoso|es o· '.a¦¦es'. \||c|eve· voo c|oose. t|ev s|oo|o
¦ee| z·eat ooce voo ta'e voo· ¦·st ·oo |o t|e¬.
|t oseo to be co¬¬oo to zet bo×e·s to ·oo |o |eavv boots. bot | ¦ee|
t|at .|||st t||s |s e×ce||eot ¦o· t|e ¬|||ta·v (.|o .||| |ave to ·oo |o boots).
co¬¦o·tab|e. ose·-¦·|eoo|v s|oes aoo soc's (oot ov|oo. cottoo o· soec|a||st
soc's .o·' best) .||| save voo ¦·o¬ t|e |e·o|cs o¦ ·ooo|oz .|t| b||ste·s.
|t s|oo|o oot be asso¬eo. |o.eve·. t|at eveo t|e best ·ooo|oz s|oes
|o t|e .o·|o .||| save voo ¦·o¬ |o|o·|es |¦ t|e·e |s ao oooe·|v|oz o·ob|e¬.
|¦ voo ¦oo voo a·e so¦¦e·|oz ¦·o¬ st·a|os aoo ¬|oo· oo||s. t·v cootact|oz a
soec|a||st |o soo·ts |o|o·|es be¦o·e t||ozs zet too se·|oos aoo voo a·e |a|o
o¦¦ .|t| ao |o|o·v.
C|oth|ng
|¦ voo a·e ooso·e o¦ t|e .eat|e· (.||c| eveo t|e .eat|e· ¦o·ecaste·s
a·e |o 3·|ta|o). o·ess oo ·at|e· t|ao oo.o. / |at cao be ca··|eo o· sto¦¦eo
|oto a ooc'et |¦ voo zet too |ot. aoo a |ooz-s|eeveo too cao be t|eo aboot
t|e .a|st. |o .|ote· a |at |s oeeoeo to stoo boov |eat escao|oz ¦·o¬ t|e
too o¦ t|e |eao.
T||o .ate·o·oo¦s a·e a zooo |ovest¬eot. T|ev .||| oot oo|v o·otect
voo ¦·o¬ t|e .et bot ¦·o¬ t|e .|oo as .e||. T|e·e a·e so¬e z·eat ·ooo|oz
za·¬eots ava||ab|e t|at .||| 'eeo voo .a·¬. coo| o· .|c' a.av s.eat as
oes|·eo. Yoo cao ¦oo t|e¬ |o ·ooo|oz ¬azaz|oes ¦o· ¬a|| o·oe·. |o s|oos.
o· oo t|e .eb.
Stee· .e|| c|ea· o¦ b|o-||oe·s o· ot|e· soc| 'a|os' to |ose .e|z|t. o·
|ez-.e|z|ts to bo||o |ez st·eozt|. T|e ¦o·¬e· cao oo voo |a·¬ bv caos|oz

oe|vo·at|oo. t|e |atte· soo|| voo· oato·a| ·ooo|oz ·|vt|¬.
Tining and running sensibIy
|¦ voo |ave t|e coost·a|ots o¦ ¦o||-t|¬e e¬o|ov¬eot (as ¬ost oeoo|e
st||| |ave) o· s||¦t-.o·'. voo cao oo|v ·oo .|eo voo cao soa·e t|e t|¬e.
¬o.eve·. |t ¬a'es ve·v ||tt|e o|¦¦e·eoce at .|at t|¬e voo ·oo. |t |s a ¦a||acv
t|at ·ooo|oz ea·|v |o t|e ¬o·o|oz .||| bo·o ¦at ¦aste· ooe to t|e |ac' o¦
ca·bo|vo·ate. tests |ave o·oveo t||s to be ¦a|se
+
. T·v to eat a bo.| o¦
ce·ea| be¦o·e ·ooo|oz. |t |s osoa||v easv to o|zest ¦o· ¬ost oeoo|e aoo
.||| z|ve voo eoooz| eoe·zv ¦o· voo· 20-30 ¬|oote ·oo
2
. |ooo|oz |o t|e
ea·|v eveo|oz be¦o·e voo· ¬ea| ¬a'es soooo seose. Yoo· ||¬bs a·e o|ce|v
.a·¬eo oo bv t||s t|¬e o¦ oav. oo||'e voo· 'ea·|v-b|·o' cooote·oa·t. .|o
¬av st||| ¦ee| a ||tt|e st|¦¦ a¦te· ·|s|oz. |veo|oz ·ooo|oz |o so¬¬e· a|so ¬eaos
avo|o|oz t|e ¬|ooav soo aoo beco¬|oz ove·|eateo.
ßunn|ng so[e|,
/t t|e t|¬e o¦ .·|t|oz. |o |ooooo. .|e·e .e t·a|o. ¦e¬a|e |ozze·s o·
·oooe·s (.|o |ave o¦teo beeo a soo·ce o¦ ¬e··|¬eot ¦o· t|e ¬o·oo|c
e|e¬eot o¦ soc|etv) |ave actoa||v beeo. oo at |east t.o occas|oos. v|ct|¬s
o¦ v|c|oos assao|ts. ooe soc| |oc|oeot t·az|ca||v ·eso|t|oz |o t|e ¬o·oe· o¦
a voooz /¬e·|cao |ozze·. |t |s ao e×t·e¬e|v sao |oo|ct¬eot o¦ oo· soc|etv
t|at .o¬eo ·oooe·s÷aoo |o so¬e o·bao a·eas a¦te· oa·'. ¬a|e ·oooe·s÷
oeeo e×t·a v|z||aoce. |t |s a|.avs bette· to e·· oo t|e s|oe o¦ caot|oo. aoo |
aov|se t|e ¦o||o.|oz ¦o· ¬a×|¬|s|oz voo· sa¦etv.
\o¬eo .|o ·oo |o aov a·ea |o .||c| t|ev ¦ee| oosa¦e o· a·e aov|seo
to be a.a·e. s|oo|o |oea||v ¦oo a ·ooo|oz oa·toe· o· oa·toe·s. t|e·e
+
3·|ao S|a·'ev ¯t·ess o·o ¬eo't'
2
|aocv C|a·'e ´oc·ts `.t·tc· C.oe!cc'
See a|so 'e'o|.' 'te·ot.·e o ó0
S0
be|oz ¬o·e st·eozt| |o oo¬be·s. T·v. |o.eve·. to st|c' to oooo|ateo.
.e||-||t a·eas.
|eave t|e .a|'¬ao at |o¬e. |¦ t|e·e |s t·a¦¦c o· voo 'oo. t|e a·ea
|as a oob|oos ·eootat|oo. | |ave soo'eo to ¬o·e t|ao ooe oe·soo
.|o |as so¦¦e·eo be|oz ¬ozzeo t|·ooz| |oatteot|oo caoseo bv |av|oz
a .a|'¬ao o|av|oz. T|ev o|o oot |ea· t|e aoo·oac| o¦ t|e|· attac'e·s.
.|o .e·e obv|oos|v a.a·e o¦ t||s ¦act.
\ea· ·e¦ect|ve ¬ate·|a|s at o|z|t.
|oo |o .e||-||t a·eas at o|z|t (| ooce ¬|sseo t|e eoze o¦ t|e 'e·b
|o t|e oa·' aoo so·a|oeo ¬v ao'|e. aoo t|e·e¦o·e soea' ¦·o¬ sao
e×oe·|eoce. | |ave oot ·oo |o bao ||z|t|oz s|oce).
Distance
T|e |oozest o|staoce voo oeeo to ·oo |s +0-+2 ¬||es. aoo |¦ so oo|v
ooce a .ee'. |o·e o|staoce .oo|o oot be |e|o¦o|. a 3 ¬||e ·oo 2-3 t|¬es
a .ee' .||| be a z·eat ¬a|oteoaoce o|staoce.
TreadniIIs
| |ave o|v|oeo ¬v a·zo¬eots oo t|ese |oto '¦o·' aoo 'aza|ost'. |o ¬v
e×oe·|eoce so¬e |ove t|e¬. so¬e |ate t|e¬ o·. ||'e ¬vse|¦. oo|v ose t|e¬
oot o¦ oecess|tv. |t ¬ost be sa|o. |o.eve·. t|at ¬aov oeoo|e .|o zet a
oeceot |eve| o¦ ¦toess ¦·o¬ t|e¬ .oo|o oot veoto·e to ·oo oots|oe. aoo
.||| o·obab|v oo|v eve· ·oo oo a t·eao¬||| becaose t|at |s .|e·e t|ev ¦ee|
co¬¦o·tab|e.
S+
7.1 Llgbt, pre-run stretcb
S2
FOP
||oe .|eo .eat|e· |s soo.v. sto·¬v o· ot|e·.|se ¦oo|.
|¦ voo ¦ee| a s||z|t st·a|o. voo a·e oot st·aooeo ¬||es ¦·o¬
aov.|e·e.
|ecove·e·s ¦·o¬ |o|o·v cao z|ve t|e¬se|ves a ¦toess c|ec' |o a
.a·¬. sa¦e eov|·oo¬eot.
|ost ¬ooe·o t·eao¬|||s ¬oo|to· t|¬e. ca|o·|es aoo oo|se.
T|ev |ave ¬||es o· '||o¬et·es ·eaooots to save ¬at|e¬at|ca|
zv¬oast|cs.
|o· bez|ooe·s |t cao |e|o to bo||o coo¦oeoce be¦o·e '||tt|oz t|e
·oao'.
Cao be e|evateo ¦o· |||| ·ooo|oz. T|e |o.est |oc||oe sett|oz |s
so|teo to t|e ¦aste· ·oooe· ·|z|t ¦·o¬ t|e sta·t o¦ t|e|· ·oo.
Yoo cao .ea· a .a|'¬ao. o|sc¬ao. ||oo o· .|ateve· |o sa¦etv
aoo. oo ¬ost t·eao¬|||s. sto·e a o·|o's bott|e eas||v to |aoo.
Yoo |ave to stav oo t|e oace. o· ¦o|s| oo ¦v|oz o¦¦ t|e bac' (|
|ave .|toesseo t||s t.|ce. |o bot| cases oeoo|e o|o oot ooe·ate
t|e coot·o|s o·ooe·|v).
For and against
S3
T|e·e |s oo zett|oz a.av ¦·o¬ t|e ooo|easaot ¦act t|at so¬e
|oo|v|ooa|s s.eat a|| ove· t|e t·eao¬||| aoo ooo't a|.avs ¬oo
oo. |¦ voo |ave a teooeocv to oe·so|·e coo|oos|v. ta'e a to.e|
oo boa·o.
Yoo .||| teoo to ·oo |o a st·|oe oatte·o t|at so|ts t·eao¬||| ·ooo|oz.
|t .||| o|¦¦e· ¦·o¬ voo· oato·a| tec|o|ooe.
Ct|e· ose·s zet t.|tc|v |¦ t|e·e |s a ||¬|teo oo¬be· o¦ ¬ac||oes.
So¬e c|obs ||¬|t ose to 20 ¬|ootes.
|eoo|e |ave beeo 'oo.o to ¬a'e soectaco|a· e×|ts ¦·o¬
t·eao¬|||s. osoa||v t|·ooz| |oo'|oz at a TV ¬oo|to· .|||e
|oc·eas|oz soeeo. | ooce sa. a zov o·aoeo ac·oss a oea·bv
oec-oec' ¬ac||oe ¬a'|oz t||s ve·v ¬aooeov·e. T|ev ¬ost be
t·eateo .|t| ·esoect to eoso·e sa¦etv. |eao aov aoo||cab|e sa¦etv
.a·o|ozs oosteo bv t|e ¬ac||oe.
So¬e c|obs. |o t|e |ote·ests o¦ sa¦etv. zove·o t|e soeeo oo|te
o·ast|ca||v. |o||b|t|oz t|e ¦aste· ·oooe·.
AGA|NST
S+
lntervaI training
Teac|es voo· boov to cooe .|t| ||z| |oteos|tv .o·' bv |ote·soe·s|oz
aoae·ob|c t·a|o|oz .|t| s|o·t ·ecove·v |ote·va|s. |t |s oot t|e ¬ost oooo|a·
¦o·¬ o¦ t·a|o|oz. as voo .||| oeeo to be co¬o|ete|v e×|aosteo at t|e eoo
o¦ eac| |ote·va|. |t |s e×t·e¬e|v |a·o .o·' bot ooes zet ·eso|ts. z|v|oz voo
t|e ooteot|a| o¦ |¬o·ov|oz bot| ae·ob|c aoo aoae·ob|c caoac|tv. /oae·ob|c
caoac|tv |s |¬o·oveo oo ·oos t|at ¦o·ce voo to ose oo a|| voo· o×vzeo
(o×vzeo oebt). aoo caose a |act|c bo||o-oo t|at voo· ca·o|o svste¬ .||| be
¦o·ceo to aoaot to.
T|e·e a·e ¬aov sc|eoo|es to ot|||se |ote·va| ·ooo|oz. bot |e·e |s a s|¬o|e
aoo osab|e e×a¬o|e to sta·t .|t|. |·oz·ess cao be c|a·teo. |o t||s case. bv
a oa·toe· .|t| a stoo-.atc| .|o cao see |¦ voo· t|¬es |¬o·ove. Ta'e voo·
oo|se as voo ·ecove· to act as a zo|oe to |¬o·oveo ca·o|ovasco|a· ¦toess.
o· .ea· a |ea·t-·ate ¬oo|to·.
lntervo| tro|n|ng exomp|e
Sta·t bv ·ooo|oz S0 ¬et·es (z·aooate bv +0-¬et·e |oc·e¬eots to +00.
200 aoo +00 ¬et·es). Se|ect a o|staoce t|at |as oe·¬aoeot ¦eato·es o·
¬a·'|ozs. ¦o· e×a¬o|e t.o |a¬o-oosts o· t·ees |o a oa·' t|e ·eoo|·eo
o|staoce aoa·t. \a·¬ oo ¦·st .|t| a |oz. |ooz eoooz| to .a·¬ voo·
¬osc|es (t||s .||| oeoeoo oo te¬oe·ato·e aoo boov tvoe). t|eo |ave a
s|o·t st·etc|. Yoo t|eo so·|ot t|e ·eoo|·eo o|staoce as ¦ast as ooss|b|e. Co
co¬o|et|oo. .a|' bac' to voo· ¬a·'. ·eza|o|oz voo· b·eat| ·eaov ¦o· t|e
oe×t |ote·va|. |eoeat t||s o·oceoo·e ¦o· a set oo¬be· o¦ |ote·va|s. oe·|aos
+0 to sta·t .|t|. /s voo aoaot to t||s t·a|o|oz. |oc·ease t|e o|staoce aoo
t|e e¦¦o·t e×oooooeo. T·v oot to ove·oo |t at ¦·st. a|¬ ¦o· z·aooa|. steaov
|¬o·ove¬eot.
SS
FartIek
T||s e×ce||eot t·a|o|oz svste¬ |s oot as oooo|a· as |t s|oo|o be. ¬ost|v
ooe to |ts a|¬ost ooa|ot|v vo|za· oa¬e. | a¬ |o¦o·¬eo t|at |t |s S.eo|s| ¦o·
'soeeo-o|av'. .||c| |s |o. |t .oo|o |ave beeo bette· |ot·oooceo to za|o
·esoectab|||tv.
|t e¬o|ovs va·|eo oace ·ooo|oz. /o easv e×a¬o|e |s t|e .|oe|v-oseo
¦ootba|| t·a|o|oz o·||| |o .||c| t|e sooao ·oo at ao easv oace bot t|e bac'
¬a·'e· o· ¬a·'e·s ¬ost a|.avs so·|ot to t|e ¦·oot o¦ t|e sooao. |a·t|e'
cao be st·octo·eo be¦o·e|aoo to be ·oo |o a ¦o·¬a| oatte·o o¦ |ote·va|s
o¦ |ozz|oz. |a·o-·ooo|oz aoo .a|'|oz. o· |ost ¦ee| ¦·ee to oo as voo o|ease
.|||e oot ·ooo|oz a|ooe o· .|t| ¦·|eoos. /s .|t| voo· coot|oooos ·oos. a|¬
¦o· a 30 ¬|oote sess|oo.
5urfaces
|¦ voo a·e |ost sta·t|oz oot. |oo' ¦o· oa·'|aoo .|t| ¦·¬ z·ass o· saoov
oat|s as ose·-¦·|eoo|v so·¦aces. |¦ voo |ave. o· |ave |ao. 'oee o·ob|e¬s.
t|ese a·e oe¦o|te|v t|e so·¦aces ¦o· voo. at |east |o|t|a||v. Saoov beac|es |oo'
|ov|t|oz aoo |ave ao |ov|t|oz eov|·oo¬eot. bot a·e oo|v zooo |¦ t|ev |ave
|a·o-oac'eo saoo. so¦t saoo oo||s |a·o oo t|e /c||||es teoooo. T|e .o·st
so·¦ace. oo¦o·tooate|v. |s t|e ¬ost co¬¬oo aoo ¬ost ava||ab|e. oave¬eot.
\|||e '·oao.o·'' |s t|e te·¬ o¦teo aoo||eo to t|e ·ooo|oz asoect o¦ bo×|oz
t·a|o|oz. |¦ voo |ave oot ·oo o|staoce be¦o·e o· |ave oot beeo ·ooo|oz
·eceot|v voo ¬av oo .e|| to see' ao a|te·oat|ve. '|ooe· so·¦ace t|ao a
stooe oave¬eot. Seasooeo ·oooe·s s|¬o|v zet oseo to oave¬eot ·ooo|oz
aoo |ea·o to aoaot. osoa||v ¦·o¬ oecess|tv. |¦ voo ||ve |o ao a·ea .|e·e t|ev
|ave ta·¬ac oave¬eots. o· t|e cab|e |ave·s |ave. oo|oteot|ooa||v. ·eceot|v
|e¦t a ·eaov-¬aoe so¦t ta·¬ac oat|. cooot voo·se|¦ ¦o·tooate. ta·¬ac |s
a z·eat so·¦ace to ·oo oo. | .oo|o aov|se aza|ost ·ooo|oz o|staoces oo
ast·oto·¦. /o osteooat| |o¦o·¬eo ¬e t|at Coo |oveoteo ast·oto·¦ to |e|o
||s o·o¦ess|oo o·osoe·. |t cao o|av |avoc .|t| |a¬st·|ozs |o oa·t|co|a·.
S6
8. \e|z|t
T·a|o|oz
\e|z|t t·a|o|oz |s ao |ova|oab|e too| ¦o· bo×|oz |o t|at |t.
bo||os st·eozt|
|¬o·oves ¬osco|a· ¦toess
bo·os o¦¦ e×cess ¦at (¬o·e t|ao ¬ost oeoo|e ·ea||se)
·eta·os osteooo·os|s (esoec|a||v |o .o¬eo).
Yea·s azo. .e|z|t t·a|o|oz .as o|scoo·azeo as ao e|e¬eot o¦ bo×|oz
t·a|o|oz. |t .as t|ooz|t bv ¬aov coac|es to ¬a'e voo '¬osc|e-boooo' aoo
|eoce co¬be·so¬e.
To ac||eve oos|t|ve |¬o·ove¬eots. voo ·ea||v oeeo to t·a|o t.|ce
a .ee'. T·v to ooveta|| voo· .o·'oots |o soc| a .av t|at t|ev oo oot
|ote·¦e·e .|t| voo· soec|¦c bo×|oz t·a|o|oz sess|oos.
/ svste¬ | |ave ¦oooo soccess¦o| |s to t·a|o t.|ce a .ee'. os|oz t.o
o|¦¦e·|oz .o·'oots.
ao a||-boov .o·'oot ¦o· ove·a|| ¬a|oteoaoce. t·a|o|oz a|| ¬osc|e
z·ooos
a .o·'oot os|oz oo|v t|e b|z ¬osc|e z·ooos .o·'eo ve·v |a·o. |ost
oeoo|e ¦oo ooce a .ee' |s eoooz| ¦o· t||s .o·'oot' | ·e¦e· to t||s as
t|e '|a·o-za|oe· .o·'oot'.
T|e c|o|ce ¦o· voo· actoa| t·a|o|oz .||| oo. be bet.eeo ¬ac||oes
o· ¦·ee .e|z|ts. o· a co¬b|oat|oo o¦ bot|. 3ot| |ave a·zo¬eots ¦o· aoo

FOP
AGA|NST
aza|ost. bot |¦ voo a·e a oe.co¬e· to .e|z|t t·a|o|oz t|eo | .oo|o aov|se
¬ac||oes. T|e·e |s oo oo|ot |o t·a|o|oz .|t| eoo|o¬eot voo oateot|v o|s||'e.
soea' to a ooa||¦eo |ost·octo· .|o s|oo|o ¦oo so¬et||oz to so|t voo.
For and against nachine weights
|est·|ct ¬ove¬eot to a s|oz|e. aoo oot a|.avs oato·a|. o|aoe.
|o||b|t ¬oto· s'|||s. ¬oves cao be oe·¦o·¬eo |o ·obot|c ¬aooe·.
|×oeos|ve. ¬ost oeoo|e coo|o oot a¦¦o·o to |ave a co¬o·e|eos|ve
set at |o¬e.
|eoo|·e ¬a|oteoaoce.
Sa¦e· (.|t| o·o¦ess|ooa| |ost·oct|oo).
|·act|ca||v e||¬|oate t|e¦t.
|se·-¦·|eoo|v ¦o· bez|ooe·s.
|o· ¬ost e×e·c|ses. t|¬e sav|oz.
S8
FOP
For and against free weights
|eoo|·e soec|¦c o·o¦ess|ooa| |ost·oct|oo ¦o· sa¦e ose. oo||'e
¬ac||oes.
|·ooe to ¬|sose. |eoo|e oo oot a|.avs ·eo|ace .e|z|ts |o t|e ·ac'
a¦te· ose. .||c| t|ev s|oo|o to o·eveot acc|oeots |aooeo|oz.
T|e¦ts a·e oot oo'oo.o.
|o·e t|¬e-cooso¬|oz. Yoo |ave to c|aoze o|ates o· .a|t ¦o·
aoot|e· ose· to ¦·ee oo oa·t|co|a· .e|z|ts.
Ve·sat||e.
So|t aovaoceo t·a|oe·s.
|ocoo·aze ¬oto· s'|||s aoo b||ate·a| st·eozt| (.|t| ose o¦
oo¬bbe||s).
C|eaoe· (¬ost oeoo|e cao a¦¦o·o a ¦o|| set o¦ ¦·ee .e|z|ts ¦o·
ose |o t|e za·aze. s|eo. soa·e ·oo¬ o· .|e·eve·. a||o.|oz |o¬e
t·a|o|oz).
AGA|NST

\|eo a|| asoects a·e coos|oe·eo. |t |s oo to t|e |oo|v|ooa| as to .||c|
¬ooe t|ev o·e¦e·. |oo't be a ¦·ee .e|z|ts 'soob'. |oo'|oz o|soa·az|oz|v at
¬ac||oe t·a|oe·s. T|e·e s|oo|o be oo e||t|s¬ |o .e|z|t t·a|o|oz. aoo |t |s
oo¦o·tooate t|at t|e·e o¦teo |s.
T|e ·oot|oes | o·esc·|be cao be oe·¦o·¬eo .|t| ¬ac||oes. ¦·ee .e|z|ts
o· a co¬b|oat|oo o¦ bot|.
The workouts
A||-5od, workout
T||s |s oes|zoeo as a +0 ·eoet|t|oo ¬a×. .o·'oot. .|e·ebv t|e
¦·st ·eoet|t|oo |s easv bot bv t|e teot| ·eoet|t|oo |t beco¬es ¦a|·|v
oe¬aoo|oz.
8.2 8encb press (cbest)
8.+ ||ves o· oec-oec' (c|est)
8.2 3eoc| o·ess (c|est)
60
8.3 Slngle arm rows or lat pull oowns (back)
8.4 Uprlgbt rows uslng barbell or cable statlon (trapezlus)
8.5 Front ralse (|ront o| sbouloers)
8.3 S|oz|e a·¬ ·o.s (o· |at oo|| oo.os oo ¬ac||oe) (|ats)
8.+ |o·|z|t ·o.s os|oz ba·be|| (o· cab|e stat|oo) (t·aoez|os)
8.S |·oot ·a|se (¦·oot o¦ s|oo|oe·s)
6+
8.6 Sbouloer press wltb barbell, oumbbells or macblne (mloole o| sbouloers)
8.7 Seateo bent-over lateral ralse (rear o| sbouloers)
8.6 S|oo|oe· o·ess .|t| ba·be||. oo¬bbe||s o· ¬ac||oe (¬|oo|e o¦ s|oo|oe·s)
8.¯ Seateo beot-ove· |ate·a| ·a|se (·ea· o¦ s|oo|oe·s)
8.8 3|ceo co·|s os|oz ¬ac||oe. ba·be||s o· oo¬bbe||s (b|ceo)
8.³ |ez e×teos|oo oo ¬ac||oe (ooaos)
62

|o 3 sets o¦ +0 ·eoet|t|oos.
.o·'|oz s|o.|v oo a|| e×e·c|ses.
|est ¦o· 30 secooos bet.eeo sets.
bot be¦o·e sta·t|oz eac| oe. o|sc|o||oe
oo a set o¦ +0-20 aboo¬|oa| e×e·c|ses
(see :c·e t·o··¸ o.¯8. ¦o· e×e·c|ses).
3e¦o·e .o·'oot.
.a·¬-oo S ¬|ootes.
s|o·t st·etc| 6-8
secooos eac| ¬osc|e
z·ooo.
/¦te· .o·'oot.
coo|oo.o S ¬|ootes.
|ooz st·etc|. at |east
30 secooos eac| boov
oa·t.

t
·
a
|
o
|
o
z

t
|
o





8.++
T·|ceo oos|oo.os oo cab|e stat|oo o· seateo oo¬be|| t·|ceo e×teos|oos
(t·|ceo)
8.+0
Sooats .|t| ba·be|| (ooaos. |a¬st·|ozs aoo z|otes) o· |ez co·|s oo ¬ac||oe
(|a¬st·|ozs)
63
Hord-go|ners workout (odvonced tro|ners on|,|)÷7he óxó
T||s |s a ve·v oe¬aoo|oz .o·'oot. | ¬ost st·ess t|at aovooe
atte¬ot|oz |t s|oo|o be ¦t aoo |ave beeo .e|z|t t·a|o|oz ·ezo|a·|v
¦o· so¬e ¬oot|s be¦o·e e¬ba·'|oz oo |t. |est 2 ¬|ootes bet.eeo
eac| set (oo abs .o·'. |ost ·est'). S|o .ate· bet.eeo sets. / t·a|o|oz
oa·toe· .oo|o be o¦ s|zo|¦caot beoe¦t. o·|¬a·||v to 'soot'. bot a|so
to eocoo·aze eac| ot|e·.
.a·¬-oo÷+0 ¬|ootes ae·ob|c
o·e-st·etc|÷6-8 secooos oe· boov oa·t.
+ set o¦ +S ·eos os|oz oo|v t|e ba· (t||s |s to '.a·¬ oo').
¦o||o.eo bv 6 sets o¦ 6 ·eoet|t|oos.
T||s s|oo|o be oe·¦o·¬eo .|t| as |eavv a .e|z|t as voo cao
¬aoaze ¦o· t|e 6 ·eoet|t|oos.
Yoo .||| oeeo a 'sootte·' o· a|te·oat|ve|v ose ¬ac||oe.
+ set o¦ +S ·eoet|t|oos os|oz a |o. sett|oz to .a·¬ oo. |¦
oe·¦o·¬eo .|t| ¦·ee .e|z|ts bv oo|oz s|oz|e a·¬ ·o.s. ose a ||z|t
oo¬be|| to .a·¬ oo.
|s|oz t|e 'v' z·|o attac|¬eot oo t|e |at-oo||oo.o ¬ac||oe. 6 sets
o¦ 6 ·eoet|t|oos as |eavv as voo cao ¬aoaze ¦o· t|e 6 ·eoet|t|oos.
/|te·oat|ve|v. 6 sets o¦ 6 ·eoet|t|oos o¦ s|oz|e a·¬ ·o.s .|t| as
|eavv a oo¬bbe|| as voo cao ¬aoaze ¦o· 6 ·eoet|t|oos.
¬C+ 3eoc| o·ess (see ¦z. 8.2)
¬C2 V z·|o oo||oo.os o· s|oz|e a·¬ ·o.s (see ¦z. 8.3)
6+
¬C3 Sooats (see ¦z. 8.+0)
¬C+ |eao||¦ts
Cao be oe·¦o·¬eo .|t| ba·be||. oo¬bbe||s. |o sooat ·ac'. o·
os|oz S¬|t| ¬ac||oe.
Sta·t .|t| + set o¦ +S ·eoet|t|oos os|oz oo .e|z|ts. to .a·¬
oo.
|e·¦o·¬ 6 sets o¦ 6 ·eoet|t|oos os|oz as ¬oc| .e|z|t as voo cao
¬aoaze ¦o· t|e 6 ·eoet|t|oos.
Cao oo|v be oe·¦o·¬eo aot|eot|ca||v .|t| a ba·be|| to ac||eve
t|e oes|·eo act|oo aoo ·eso|ts. |¦ voo a·e oot tota||v coo¦oeot o¦
voo· oeao||¦t tec|o|ooe voo ¬ost zet ass|staoce ¦·o¬ a ooa||¦eo
|ost·octo·.
\a·¬ oo bv oe·¦o·¬|oz oeao||¦t ¬aooeov·e
.|t|oot .e|z|t.
|o||o. .|t| 6 sets
o¦ 6 ·eoet|t|oos .|t| as
|eavv a .e|z|t as voo cao
¬aoaze.
coo|oo.o÷+0 ¬|ootes ae·ob|c
oost-e×e·c|se st·etc|÷¬|o|¬o¬ 30 secooos oe· boov oa·t
(see sect|oo oo |e!'t, o·o st·et:'·¸ o. +2+).
6S
|¦ voo a·e eveo ¬ooe·ate|v ooso·e o¦ voo· tec|o|ooe oo aov o¦ t|ese
e×e·c|ses. ooe to t|e e¦¦o·t voo .||| e×oeoo ooo't be too o·ooo to zet ao
|ost·octo· to |e|o voo oe·¦ect voo· tec|o|ooe.
/|| voo· e×e·c|ses ¬ost be oe·¦o·¬eo s|o.|v aoo .|t| ¦o|| coot·o|.
os|oz t|e ¦o|| ·aoze o¦ ¬ot|oo. Ta'e 2-3 secooos to ||¦t t|e .e|z|t. oaose
¦o· +-2 secooos. t|eo ta'e 2-3 secooos to |o.e· .e|z|t.
T||s ·oot|oe s|oo|o oo|v be oe·¦o·¬eo ooce a .ee'. aoo t|eo oo|v
¦o· a ||¬|teo oo¬be· o¦ ¬oot|s be¦o·e c|aoz|oz. |t oavs to c|aoze voo·
·oot|oe at ·ezo|a· |ote·va|s as .|eo voo· boov beco¬es aoeot at .o·'|oz
|o a ce·ta|o e×e·c|se oatte·o t|e·e |s a teooeocv to o|ateao .|eo voo stoo
¬a'|oz oos|t|ve o·oz·ess |o st·eozt| za|os.
|a'e so·e t|at 2-3 |oo·s be¦o·e voo t·a|o. voo o·|o' a cooo|e o¦ z|asses
o¦ .ate· aoo t·v to eat a ||z| ca·bo|vo·ate ¬ea| o· soac'. |¦ voo a·e at
.o·' aoo t||s |s |ocooveo|eot. t·v to zet |o|o o¦ so¬e ¦·o|t o· voz|o·t. /
saoo.|c| .|t| a o·ote|o ¦|||oz (¦s|. ezz. o· c|eese. ¦o· e×a¬o|e) .oo|o be
bette· t|ao oot||oz. |¦ voo |ave e×oe·|eoceo ¦at|zoe oo·|oz t·a|o|oz. z·ab
a bott|e o¦ soo·ts o·|o'. soc| as |ocozaoe o· |sosta·. aoo 'too oo' oo·|oz
voo· .o·'oot. | ·ea||se t|at |a·o-.o·'|oz oeoo|e oo oot |ave t|e |o×o·v
o¦ s|tt|oz oo.o to a oot·|t|ooa||v ba|aoceo ¬ea| as o·esc·|beo bv t|e|·
oe·sooa| t·a|oe·.
/¦te· voo· .o·'oot voo .||| oeeo to ·e¦oe|. /za|o. |¦ voo a·e oas||oz
bac' to .o·'. o· |ave to catc| t|e t·a|o. voo .||| oeeo to o|c' oo so¬et||oz
Summary o| 6×6 (Free Welgbts)
\a·¬ oo. o·e-st·etc| S-6 secooos S ¬|os
3eoc| o·ess 6 sets × 6 ·eos
S|oz|e a·¬ ·o.s 6 sets × 6 ·eos
Sooats 6 sets × 6 ·eos
|eao||¦ts 6 sets × 6 ·eos
Coo| oo.o. oost st·etc| 30 secooos S-+0 ¬|os
66
·eaov-¬aoe. Co ¦o· ¦·o|t. ¬||'. ooe o¦ t|e ¬aov 's¬oot||e' o·|o's ava||ab|e.
voz|o·t. a soo·ts ba·. \|eo s|ooo|oz. o|c' oo a ¬o|t|-oac' o¦ ·a|s|os |o
s¬a|| bo×es. t|·o. ooe o· t.o |oto voo· baz .|eo voo oac' voo· '|t.
T·v to eat .|t||o t.o |oo·s a¦te· voo· .o·'oot. ¦a||o·e to eat at a|| |s
||'e as'|oz a bo||oe· to e×teoo voo· o·ooe·tv bv sooo|v|oz t|e o|aos bot
oo ¬ate·|a|s.
|¦ voo |ave zot |o¬e ¦a|·|v |ate. eat a ||z|t ¬ea|. ¦o· e×a¬o|e sa|ao .|t|
|eao ¬eat o· sa·o|oes. oasta .|t| a to¬ato-baseo saoce. a t|o o¦ sooo. o·
a |ac'et ootato.
T|e oe×t oav a|¬ to |oco·oo·ate a ¬o·e ae·ob|c-baseo .o·'oot.
.||c| s|oo|o. a¦te· a ||tt|e |o|t|a| st|¦¦oess. |ooseo voo oo.
T||s .o·'oot .||| oot so|t eve·vboov. aoo ta'es oo|te a |ot o¦ ao|e·eoce.
So¬e oeoo|e | |ave oot oo |t |ave s.o·o bv |t. aoo st||| oo |o ¬aov cases.
Ct|e·s |ave oetesteo |t aoo z|veo oo oo |t a¦te· a s|o·t oe·|oo. ||'e a||
t·a|o|oz. voo .||| oot 'oo. |o. ¬oc| voo a·e .||||oz to e×teoo voo·se|¦
oot|| voo actoa||v t·v. |o oot be oot o¦¦ bv ot|e· ose·s ||¦t|oz ¬oc| |eav|e·
.e|z|ts t|ao voo. voo a·e oot co¬oet|oz .|t| t|e¬ aoo t||s |s oo|v ooe
e|e¬eot o¦ voo· va·|eo t·a|o|oz ·ez|¬e. .|e·eas .e|z|t-t·a|o|oz |s o·obab|v
a|| t|ev eve· oo. 3e |aoov .|t| voo· o.o za|os. oo ¬atte· |o. s¬a||. voo
o·e ¬a'|oz ao |¬o·ove¬eot.
Progress
T|e o·|oc|o|e t|at |s zeoe·a||v |e|o. ·eza·o|oz .e|z|t t·a|o|oz beoe¦ts.
|s t|at oo|oz ao a||-boov .o·'oot (as |o t|e e×a¬o|es |e·e) .||| ·esoooo
to t|ese ¦·eooeoc|es.
ooce a .ee' = ¬a|oteoaoce
t.|ce a .ee' = ¬a|oteoaoce aoo so¬e o·oz·ess
t|·ee t|¬es a .ee' = o·oz·ess.


T|e above a·e a|| oeoeooeot oo |o. ¬oc| e¦¦o·t aoo .e|z|t voo a·e
o·eoa·eo to ose'
T·v to avo|o .e|z|t t·a|o|oz aoo ca·o|o .o·' oo t|e sa¬e oav. |¦. ooe
to co¬¬|t¬eots. voo |ave oo a|te·oat|ve. aoo s|¬o|v 'o.e to oo t|e¬ oo
t|e sa¬e oav. t|eo.
oo t|e .e|z|ts |·st
'eeo t|e ae·ob|c/ca·o|o .o·' ||z|t.
Wonen and weights
T|e sa¬e zoes ¦o· t|e |ao|es. \|t| ¬o·e aoo ¬o·e .o¬eo ta'|oz
oo bo×|oz t·a|o|oz. .e|z|t t·a|o|oz .||| z|ve voo bot| st·eozt| aoo tooe.
aoo÷o|ease t·ost ¬e |e·e÷.|t|oot t|e bo|'' |t .||| |¬o·ove voo· booe
oeos|tv aoo ·eooce t|e ·|s' o¦ osteooo·os|s. T||s |as beeo o·oveo |o
sc|eot|¦c tests aoo t·|a|s to be |oo|sootab|v t·oe. |oe to oossess|oz oo|v
s¬a|| a¬ooots o¦ testoste·ooe (t|e ¬a|e se× |o·¬ooe. .||c| |e|os ¬eo
oot oo ¬osc|e). .o¬eo caooot oeve|oo |oze. ¬asco||oe-|oo'|oz ¬osc|es.
\o¬eo co¬oet|oz |o ¬a·t|a| a·ts soc| as .·est||oz. |ooo aoo Va|e Tooo
.|o | |ave t·a|oeo |ave ¬aoe eoo·¬oos st·eozt| za|os. bot .|||e t|e|·
¬osc|es |ave beco¬e c|ea·|v oe¦oeo t|ev |ave oeve· ta'eo oo a '¬ao|v'
|oo'.
/s ¦o· C·o-¬azooo tvoes .|o |oo' oo.o t|e|· oose at .o¬eo
.o·'|oz oot .|t| .e|z|ts. t·eat t|e¬ .|t| t|e coote¬ot t|ev oese·ve.
/ .e|z|ts a·ea s|oo|o be ¦·ee o¦ o|sc·|¬|oat|oo o¦ aov ¦o·¬. |o ¬v
e×oe·|eoce ¬ost |ote|||zeot zovs eo|ov |av|oz .o¬eo a·oooo t|e zv¬.
| teoo to .o··v aboot ¬eo .|o oo|v eo|ov 'staz' co¬oaov aoo ooo't
||'e zv¬s t|at eocoo·aze .o¬eo. |¦ voo |ave oeve· oseo .e|z|ts be¦o·e.
|ao|es. t|eo z|ve |t a zo. |a'e so·e voo |ave a ooa||¦eo |ost·octo· .|t|
.|o¬ voo ¦ee| co¬¦o·tab|e. |¦ oot. zet a oe. ooe. Yoo oo oot .aot to oav
¦o· so¬et||oz |ess t|ao t|e staooa·o voo e×oect.
68
Weight training progranne
+ \a·¬ oo÷S ¬|ootes ae·ob|c
2 St·etc|es÷6-8 secooos eac|
3 |×e·c|ses. |ac||oe/
oo¬be||s:
Sets |eos
|ecs
3eoc| o·ess
S|oz|e a·¬ ·o.s/ |at oo||oo.os
|o·|z|t ·o.s
|·oot ·a|se
S|oo|oe· o·ess
Seateo beot ove· |ate·a| ·a|se
|ez e×teos|oo
|ez co·|s / Sooats
3|ceo co·|s
T·|ceo oos|oo.os
¬a·o za|oe·s÷3eoc| o·ess
¬a·o za|oe·s÷V z·|o oo||oo.o
¬a·o za|oe·s÷Sooats
¬a·o za|oe·s÷|eao||¦ts
+ Coo|oo.o÷S ¬|ootes ae·ob|c
S Coo|oo.o st·etc|es÷30 secooos eac|
PhotocopiabIe page © lan OIiver 2004

Photocopy this page and conpIete as you train
os \e|z|ts + 2 3 + S 6 ¯
¯0
³. Ca||st|eo|cs
|oo't .o··v |¦ voo a·e oo¦a¬|||a· .|t| t|e te·¬. |t s|¬o|v ·e¦e·s to boov
·es|staoce e×e·c|se. osoa||v ca||eo ca||st|eo|cs |o t|e |S/. |obe||evab|v.
coos|oe·|oz t|e oeoeooeoce ¬a·t|a| a·ts. bo×|oz aoo t|e ¬|||ta·v |ave
oo |t. |t |s oe·|veo ¦·o¬ t|e C·ee' .o·os ''a||os' (beaotv) aoo 'st|eoos'
(st·eozt|). |o· oo. .e a·e zo|oz to s'|o t|e beaotv oa·t aoo |o¬e |o oo
t|e st·eozt| e|e¬eot.
\|v ca||st|eo|cs: T.o ·easoos.
|t's c|eao
|t's cooveo|eot.
Exercises
Push/press ups
|asv to e×o|a|o. bot. as a||
¦o·¬e· sc|oo|bovs ·e¬e¬be·. |a·o
to oe·¦o·¬ |o a |a·ze oo¬be· o¦
·eoet|t|oos. |eeo boov st·a|z|t aoo
sta·t .|t| |aoos oooe· s|oo|oe·s.
Va·|at|oos |ovo|ve oa··o.|oz o·
.|oeo|oz |aoo oos|t|oos o· oott|oz
¦eet oo. soc| as oo a bo×. |·|¬a·||v
t|ev .o·' t|e c|est. t|e ¦·oot o¦
t|e s|oo|oe·s aoo t|e t·|ceos. |o·
aoo|t|ooa| beoe¦t. aoo o¦ coo·se
o|¦¦co|tv. ·a|se t|e ¦eet oo a bo× o·
ba|| (see ¦z. +0.2. o. 80).
³.+ |os| oos
¯+
Cur|-ups
St·a|z|t-|ez s|t-oos beca¬e
taboo a ¦e. vea·s azo. bot |ave
¬aoe a b|t o¦ a co¬ebac' .|t|
|a·oco·e t·a|oe·s |ate|v. ||av sa¦e
aoo st|c' to beot-|ez co·|-oos.
·a|s|oz |ost t|e s|oo|oe· b|aoes
o¦¦ t|e ¦oo· as voo· oooe· boov
co·|s ¦o·.a·o. |o oot oo|| oo t|e
|eao o· oec'. aoo t·v to coot·act
t|e aboo¬|oa| ¬osc|es as voo
oe·¦o·¬ t|e ¬ove. |o oot |o|o
voo· b·eat|.
ßeverse cur|s
||e oo voo· bac' .|t|
|aoos c|ose to voo· s|oes. Yoo·
|ezs s|oo|o be beot at t|e 'oee
to ¦o·¬ a ·|z|t-aoz|e o· st·a|z|t
.|t| t|e so|es o¦ voo· ¦eet ¦ac|oz
t|e ce|||oz. |·o¬ t||s oos|t|oo
s|o.|v ||¦t voo· bac's|oe o¦¦
t|e ¦oo· bv b·|oz|oz voo· |ezs
to.a·o voo· ·|bs. Coce voo·
bac's|oe |s o¦¦ t|e ¦oo· |o.e·
|t bac' to sta·t oos|t|oo. Ta'e |t
s|o.|v aoo t·v to coot·act voo·
abs .|||e b·eat||oz oato·a||v.
³.3 |eve·se co·|s
³.2 Co·| oos
¯2
Crunches
Sta·t|oz |o t|e beot-'oee
oos|t|oo as |o t|e ·eve·se co·|s.
b·|oz voo· |eao to.a·os voo·
'oees bv ||¦t|oz voo· s|oo|oe·
b|aoes o¦¦ t|e ¦oo·. /t t|e sa¬e
t|¬e. ||¦t voo· bac's|oe o¦¦ t|e ¦oo·
to b·|oz voo· 'oees to.a·os voo·
·|bs. |e·¦o·¬ s|o.|v. cooceot·at|oz
oo coot·o| o¦ ¬ove¬eot.
(see a|so :c·e t·o··¸ o.¯8 ¦o·
¬o·e abs e×e·c|ses).
7r|cep d|ps
|se a sto·ov bo× o· c|a|·. ||ace
|aoos be||oo voo. .|t| t|e |ee| o¦
eac| |aoo ¦·¬|v z·|oo|oz t|e eoze o¦ t|e so·¦ace. |eeo|oz t|e |ezs st·a|z|t
¬a'es t||s a ||tt|e |a·oe·. t·v |t .|t| beot |ezs ¦·st. |et voo· a·¬s ¦o·¬ a
·|z|t-aoz|e oo eac| ·eoet|t|oo.
³.S T·|ceo o|os
³.+ C·ooc|es
¯3
Ch|n-ups (o|so co||ed pu||-ups)
|¦ voo cao ¦oo a so|tab|v |o. ba· voo cao oo ao eas|e· ¬oo|¦eo ve·s|oo
o¦ t||s e×e·c|se. |¦ voo cao't. voo'|| |ost |ave to zo ¦o· t|e ¦o||-oo c||o-oos.
/o e×e·c|se t|at so|ts ¦eat|e·.e|z|ts ¬o·e t|ao |eavv.e|z|ts. |t |ovo|ves
z·aso|oz ao ove·|eao ba· .|t| a .|oe ove·|aoo z·|o aoo t|eo oo|||oz
voo·se|¦ ||z| eoooz| to |oo' ove· t|e ba· (voo oo oot oeeo to actoa||v
zet voo· c||o ove· |t. oeso|te t|e oa¬e o¦ t|e e×e·c|se). |t |s o·|¬a·||v a
bac' e×e·c|se. .o·'|oz t|e |ats. t·aoez|os. te·es aoo ·|o¬bo|os. bot |t |s |o
t|e b|ceos voo .||| ¦ee| t|e e¦¦ect. acco·o|oz to |o. ¬oc| boov .e|z|t
voo |ave'
³.6 C||o-oos
¯+
8ock extens|ons
||e ¦ace
oo.o oo a
c o ¬¦ o · t a b| e
so·¦ace. |¦ |t's oot
co¬¦o·tab|e to
sta·t .|t| |t's
|a·o|v ||'e|v to
|¬o·ove a¦te·
+0 ·eoet|t|oos.
||ace voo· |aoos
||z|t|v oo eac|
s|oe o¦ voo·
|eao aoo s|o.|v ||¦t voo· t·oo' o¦¦ t|e ¦oo· |o a coot·o||eo ¬ove¬eot.
|oo't ove·e×teoo voo· bac'. Sta·t .|t| +0-+S ·eoet|t|oos.
Step-ups
|¦ voo oo oot |ave
a |eebo'-tvoe steo
bo×. o· eveo a sto·ov
¬||' c·ate t|eo ose
t|e botto¬ sta|·. ||t|e·
a|te·oate |eao ¦oot o·
sta·t .|t| +0 oo ooe
s|oe aoo t|eo s.|tc| to
t|e ot|e· ¦oot.
To ¬a'e |t |a·oe·.
ca··v |aoo.e|z|ts o· a
bac'oac'.
³.¯ 3ac' e×teos|oos
³.8 Steo oos
¯S
Souots
|e·¦o·¬eo as |o .e|z|t
t·a|o|oz bot st||| a oeceot
.e|z|t-¦·ee e×e·c|se. aoo
|¦ voo |ave oot oe·¦o·¬eo
t||s e×e·c|se .|t| .e|z|ts
o·ev|oos|v. a zooo |ot·oooct|oo
to ao e×ce||eot e×e·c|se ¦o· |ez
st·eozt| aoo eooo·aoce. 3o||o
oo t|e oo¬be· o¦ ·eoet|t|oos
to |¬o·ove eooo·aoce.
Co|[ ro|se
Staoo oo t|e botto¬ sta|· o· a
sto·ov bo× .|t| oo|v t|e toes ¬a'|oz
cootact. soooo·t|oz voo·se|¦ .|t| a
|aoo·a|| o· bv o·ess|oz |aoos aza|ost a
.a||. /||o. t|e |ee|s to oesceoo s|o.|v.
3·|oz t|e |ee|s bac' oo aoo ·|se oo
¦o||v oo voo· toes. |eeo boov oo·|z|t
at a|| stazes o¦ t|e ·a|se. Sta·t .|t| +0
·eoet|t|oos.
³.³ Sooats
³.+0 Ca|¦ ·a|se
¯6
Hong|ng |eg ro|se
C·aso ao ove·|eao ba· .|t| ao ove·|aoo z·|o. a·¬s s|oo|oe·-.|ot|
aoa·t. 3eoo voo· 'oees aoo oo|| voo· |ezs oo to.a·os voo· ·|bs. T|e
|a·oest oa·t |s to coot·o| e×cess ¬ove¬eot to stoo voo· boov s.|oz|oz
bac' aoo ¦o·t|. T||s e×e·c|se o·|¬a·||v .o·'s t|e aboo¬|oa| ¬osc|es aoo
t|e ||o ¦e×o·s.
Lunges
||'e sooats. osoa||v oe·¦o·¬eo .|t| .e|z|ts as a st·eozt| e×e·c|se.
\|t|oot .e|z|ts |t |s oa·t|co|a·|v beoe¦c|a| ¦o· oeve|oo|oz ba|aoce aoo co-
o·o|oat|oo. co¬b|oeo .|t| ao eooo·aoce ¦acto·. Sta·t .|t| ¦eet s|oo|oe·-
.|ot| aoa·t. |eeo|oz oooe· boov oo·|z|t. steo ¦o·.a·o .|t| ooe ¦oot.
beoo|oz t|e 'oee to ¦o·¬ a ·|z|t aoz|e. .|t| t|e |o.e· oa·t o¦ t|e |ez
ve·t|ca|. t|e 'oee above t|e ao'|e (oeve· bevooo |t). T|e ·ea· |ez s|oo|o
a|so ¦o·¬ a ·|z|t aoz|e. t|e |o.e· sect|oo a ¦e. |oc|es above t|e ¦oo·.
3·|oz |eao|oz |ez bac' aoo steo ¦o·.a·o .|t| t|e ot|e· ¦oot. aza|o t|e |ezs
¦o·¬|oz t.o ·|z|t aoz|es. Sta·t .|t| +0 ·eoet|t|oos oo eac| |ez. bo||o|oz
oo eooo·aoce bv |oc·eas|oz t|e oo¬be· o¦ ·eoet|t|oos. |¦ voo ¦ee| .obb|v
.|eo voo ¦·st sta·t. t·v so·eao|oz voo· a·¬s oot to t|e s|oe. ||'e a t|z|t·ooe
.a|'e·. |eeo voo· |eao oo at a|| t|¬es to ¬a|ota|o zooo a||zo¬eot. |¦ |t |s
ooss|b|e. c|ec' voo· oos|t|oo |o a ¬|··o· to |e|o co··ect ¦o·¬.
¯¯
³.++ |oozes
¯8
+0. Co·e t·a|o|oz
¦o· bo×|oz
St·ooz abs a·e ao esseot|a| ¦o· bo×|oz. / oo.e·¦o| ¬|o-sect|oo o·ov|oes
a oo.e·¦o| base to z|ve stab|||tv .|eo ba|aoce |s t|·eateoeo bv oe¬aoo|oz
¬ove¬eots. bot| t|ose t|at voo ¬a'e vo|oota·||v. aoo t|ose ¦o·ceo oooo
voo bv e×te·oa| ¦acto·s.
\|at |s ·eoo|·eo |s a st·ooz bot ¦e×|b|e co·e. t|e te·¬ ¦o· t|e oeeo
aboo¬|oa| aoo so|oa| ¬osc|es soooo·t|oz voo· so|oe. Cooceot·ate oo
bo||o|oz t||s 'stab|||s|oz be|t'. aoo ¬a'e t|e o|vs|ca| oot.a·o aooea·aoce
o¦ a secoooa·v oato·e. too ¬oc| e¬o|as|s |s o|aceo oo .o·'|oz to.a·o
t|e c||se||eo. '|ce-cobe t·av' |oo'. |¦ voo· abs |oo' z·eat. coos|oe· |t a booos.
.|at voo oeeo t|e¬ ¦o· |s to soooo·t voo e¦¦c|eot|v aoo e¦¦o·t|ess|v
t|·ooz|oot a ||z|-|¬oact soo·t.
|oo't ¦o·zet t|at |¦ voo a·e .o·'|oz voo· abs |a·o. voo ¬ost oot
oez|ect voo· bac'. Co¬b|oe 'c·ooc|' sess|oos .|t| bac' e×teos|oos aoo
oo·sa| ·a|ses. /bs e×e·c|ses s|oo|o ¦o·¬ oo|v oa·t o¦ voo· co·e t·a|o|oz.
\|||e t|e·e a·e ¬o·e |te¬s o¦ eoo|o¬eot | coo|o oa¬e. t|e ooes |
|ave se|ecteo a·e.
+ t|e e×e·c|se ba||
2 t|e ¬eo|c|oe ba|| (bot| tvoes÷booocv aoo ooo-booocv)
3 t|e oo.e· .|ee|.
The exercise baII
/|so 'oo.o as t|e 'S.|ss ba||'. t|e 'stab|||tv ba||' aoo t|e '¬eo|-ba||'.
/t oo· zv¬ so¬e o¦ t|e |ess st·a|t-|aceo .e|z|t-t·a|oe·s |ave ot|e· oa¬es
¦o· |t. bot oooe o¦ t|e¬ a·e ·eoeatab|e |e·e.
¯³
|t .as ¦·st |ot·oooceo bv ·e¬eo|a| t|e·ao|sts to ass|st o·|¬a·||v .|t|
bac' o·ob|e¬s. aoo .as z·eeteo .|t| a ¬|×to·e o¦ co·|os|tv aoo oe·|s|oo
oo |ts ea·|v aooea·aoce |o ¬aov zv¬s. |t |s ¦a|· to sav t|at |t |as beco¬e
oooo|a· ooe to t|e va·|at|oo o¦ e×e·c|ses |t a||o.s. Yoo ose oo¬e·oos
¬osc|es |ost to o·eveot voo·se|¦ ¦·o¬ ¦a|||oz o¦¦ |t' / o|vs|o | 'oo. oses
ooe |osteao o¦ a c|a|· |o ||s o¦¦ce.
T|e e×t·a e¦¦o·t ·eoo|·eo to ¬aoaze t|e aoo|t|ooa| e|e¬eot o¦
|ostab|||tv a||o.s ¦o· |oc·easeo st·eozt| za|os. |t ta'es a ||tt|e zett|oz oseo
to. sta·t oot oo a so¦t so·¦ace |ost to be sa¦e.
|t eocoo·azes t|e boov to .o·' as a s|oz|e oo|t |o ao e¦¦o·t to ¬a|ota|o
ba|aoce. .|||e oe·¦o·¬|oz tas's |o .|at .oo|o be ao ot|e·.|se .obb|v
eov|·oo¬eot. |ost |¬oo·taot|v. aoa·t ¦·o¬ |e|o|oz to |¬o·ove ba|aoce
aoo ¬oto· s'|||s. |t |s a too| to |¬o·ove voo· co·e st·eozt| |o t|ose a||-
|¬oo·taot oeeo-|v|oz ¬osc|es. / booos |s t|at voo cao ose |t |osteao o¦ a
beoc| ¦o· |o¬e t·a|o|oz.
ßecommended exerc|ses
+0.+ \a|| sooat (.|t| o· .|t|oot |aoo.e|z|ts)
80
+0.3 Co·|s a) ¦oze·s tooc||oz |eao b) |o|o|oz ¬eo|c|oe ba||
+0.+ 3ac' e×teos|oos
+0.2 |os| oos a) .|t| |aoos oo ba|| b) .|t| ¦eet oo ba||
8+
+0.¯ |eve·se co·|s (|o|o|oz .a||ba·) ÷ oot o|cto·eo.
+0.S |oss|ao t.|sts (¦o· ob||ooes)
+0.6 |ac' 'o|¦e
+0.8 |ate·a| co·|s
82
Medicine baIIs
/ o|ece o¦ eoo|o¬eot so veoe·ateo bv sao|st|c || teac|e·s t|at
c|||o·eo z·e. to ¦ea· aoo oeso|se t|e¬. |ootba||e·s .|o .o·e s|o·ts
to t|e|· 'oees aoo boots ||z|e· t|ao t|e ao'|e oseo t|e¬ to oeve|oo
a.eso¬e 't|·o.-|os'÷aoo |t .o·'eo' Coce t|ev o|c'eo oo eveo t|e
|eaoeo ¦ootba||s o¦ vo·e. t|ev coo|o |o·| t|e¬ ¦o·t|e·. \|t| t|e ¬o·e
¬ooe·o cooceots o¦ soo||st|cateo t·a|o|oz (.|at | ca|| t|e '|ez-.a·¬e·'
o|ase). t|ev beca¬e obso|ete. 3ot t|e ¬eo|c|oe ba|| |s bac'' |o |ooze·
·ese¬b||oz |a·oeoeo e|eo|aot oooz. s||ov b|ac' |eat|e· aoo b·|z|t|v
co|oo·eo ·obbe· va·|et|es aboooo. 3est to zo ¦o· t|e 3 o· S-'||oz·a¬ ba||s.
.||c| a·e eas||v obta|oab|e aoo co¬oet|t|ve|v o·|ceo.
0verheod throws
Ta'e so¬e ove·|eao t|·o.s aoo. as t|e o|o socce· o|ave·s ¦oooo. voo
.||| |¬o·ove oooe·-boov st·eozt|. |e|ease as t|e ba|| oasses ove· voo·
|eao. Cbv|oos|v. .o·'s bette· |o oa|·s.
















+0.³ Cve·|eao t|·o.s
83
Stond|ng tw|sts
Staoo .|t|
t|e ba|| |e|o |o
e×teooeo vet
·e|a×eo a·¬s.
oot |o ¦·oot o¦
voo. To·o to
ooe s|oe as |¦
to z|ve t|e ba||
to so¬eboov
be||oo voo.
Co¬e bac' to
t|e ceot·e aoo
oaose b·|e¦v be¦o·e ¬a'|oz t|e sa¬e ¬aooeov·e to t|e ot|e· s|oe. |eoeat
¦o· set oo¬be· o¦ ·eoet|t|oos. o·
oot|| voo· ob||ooes c·v ¦o· ¬e·cv.
Norrow-gr|p push-ups
|a··o.-z·|o oos|-oos .|t|
bot| |aoos oo ¬eo|c|oe ba||. T||s
.o·'s best .|t| t|e 'sooas|v'
tvoe ¬eo|c|oe ba||. bot |s. |o ¬v
e×oe·|eoce. ¦oe .|t| t|e |eat|e·
tvoe.
ßuss|on tw|sts
|se ¦o· |oss|ao t.|sts oo t|e
e×e·c|se ba||. c|a||eoz|oz bot beoe¦c|a| (see ¦z. +0.S).
+0.+0 Staoo|oz t.|sts
+0.++ |a··o. z·|o oos| oos
8+
Cur|s
|se as 'ba||ast' ¦o· co·|s oo t|e e×e·c|se ba|| (see ¦z.+0.3).
Poss-orounds
Staoo oo o· s|t oo (a co¬¦o·tab|e) ¦oo· |o|o|oz ¬eo|c|oe ba||. |ass t|e
ba|| a·oooo voo· bac'. ·eto·o |t to t|e ¦·oot. aoo coot|ooe |o t||s ¦as||oo ¦o·
a set oo¬be· o¦ ·eos be¦o·e oass|oz |t a·oooo |o t|e ot|e· o|·ect|oo.
lront ro|se
Staoo .|t| ba|| |e|o |o ¦·oot
o¦ t||z|s. |a|se a·¬s s|o.|v
to s|oo|oe· |e|z|t aoo s|o.|v
bac' oo.o aza|o. | |ave ¦oooo
t||s oeve|oos voo· ab|||tv to
|o|o voo· |aoos oo ¦o· bo×|oz.
3est oooe ove· a t|¬e oe·|oo.
as ooooseo to ·eoet|t|oos. as
t|e ob|ect|ve |s to co¬¦o·tab|v
¬a|ota|o t|e ·a|se ove· |ooze·
t|¬e oe·|oos.
+0.+3 |·oot ·a|se
+0.+2 |assa·oooos
8S
8ounc|ng s|t-ups
| o|s||'e t|e te·¬ 's|t-oo' bot |t best oesc·|bes t|e act|oo ·eoo|·eo.
S|t bac' |o ¦·oot o¦ a b·|c' .a|| (oot a o|aste·eo .a||') .|t| beot 'oees.
/s voo co¬e oo ·e|ease .|t| a t.o-|aooeo t|·o. aza|ost t|e .a|| aoo
catc| t|e ·eto·o as voo s|t bac'. Yoo .||| oeeo t|e 'booocv' va·|etv ¦o· t||s.
as t|e |eat|e· va·|etv .||| |o t||s e×e·c|se be as ¬oc| ose as a C|·|st¬as
oooo|oz.
Chopp|ng wood
Staoo|oz. ¦eet s|oo|oe·-
.|ot| aoa·t |o|o|oz ba|| |o
bot| |aoos. S.|oz ba|| ¦·o¬
||z| to |o. |o ao act|oo a'|o
to c|ooo|oz .ooo. /¦te· a set
oo¬be· o¦ ·eos. s.|tc| to t|e
ot|e· s|oe.
Shot putts
|aooc| t|e ba|| ¦·o¬ a
s|ot-oott|oz staoce s|oz|e-
|aooeo. e|t|e· to a oa·toe· o·
to beat a ¬a·' oo t|e z·oooo.
3o||os s|oo|oe· aoo a·¬ oo.e·.
T||s cao be oooe .|t| set ·eos.
cooceot·at|oz oo ooe a·¬ at a
t|¬e. o· s|¬o|v .|t| a|te·oate
a·¬s.
+0.++ C|ooo|oz .ooo
+0.+S S|ot ootts
86
Exercises to strengthen the abs (without equipnent).
1
Cur| ups
Sta·t .|t| ¦oze·t|os ·est|oz oo t|e s|oe o¦ t|e |eao. aoo beot 'oees.
'Co·|' to·so ¦o·.a·o oot|| s|oo|oe· b|aoes. oot |o.e· bac'. |eave t|e ¦oo·.
/¦te· a 2-secooo oaose |o.e· oo.o aza|o.
Crunch
/s above bot .|t| t|e |ezs c·osseo aoo beot at t|e 'oee. |o.e· |ez
|o·|zoota| to t|e ¦oo· be¦o·e sta·t|oz. / va·|at|oo |s to oot t|e ¦eet oo oo
a beoc|.
ßeverse crunch
Sta·t as .|t| t|e c·ooc| bot o·a. t|e 'oees to.a·os t|e ·|bs.
05||oue crunch
||ace ¦eet oo beoc| .|t| 'oees beot at ·|z|t aoz|es aoo ¦oze·s ·est|oz
bv t|e s|oe o¦ t|e |eao. ||¦t aoo to·o as |¦ to o|ace voo· e|bo. aza|ost
t|e oooos|te 'oee. |aose ¦o·
2 secooos be¦o·e ·eto·o|oz
to t|e sta·t aoo t|eo oe·¦o·¬
sa¬e ¬ove to t|e ot|e· 'oee.
¨7he p|onk¨ (o|so known os ¨the
hover¨ ond ¨the 5r|dge¨)
Ta·zets t|e t·aosve·sos
aboo¬|o|s.
|est so|e|v oo voo· e|bo.s
aoo toes. voo· boov |o a st·a|z|t
||oe ¦·o¬ t|e bac' o¦ voo· |eao
+0.+6 Cb||ooe c·ooc|
+
/|so see :o'st'e·:s o. ¯0.

oo.o to voo· |ee|s. ¬o|o ¦o·
30 secooos (o· as |ooz as voo
cao') to sta·t. aoo bo||o oo to
60 secooos.
T||o' t||s |s |a·o: T·v t|e
s|oe o|ao'. |ts tooz|e· coos|o.
||e oo voo· s|oe. |a|se voo·se|¦
oo oo ooe e|bo.. .|t| t|e a·¬
beot at ³0 oez·ees. voo· oo|v
ot|e· cootact .|t| t|e ¦oo·
be|oz t|e s|oe o¦ voo· |o.e·
¦oot. ¬o|o ¦o· a oe·|oo o¦ t|¬e
as .|t| t|e o|ao'.
\|t| eoo|o¬eot voo cao |aoz ¦·o¬ o· ·est oo. voo cao oo va·|at|oos
o¦ ¬ost o¦ t|e above. |¦ voo co¬b|oe t|ese .|t| o|sc|o||oes |ovo|v|oz t|e
e×e·c|se ba||. t|e ¬eo|c|oe ba|| aoo t|e oo.e· .|ee|. voo s|oo|o bo||o
zooo abs aoo a st·ooz co·e.
The power wheeI
So¬e vea·s azo. a¬ooz so¬e o¦ t|e .e|·o aoo .oooe·¦o| .e|z|t-
·eooc|oz aoo s||¬¬|oz aove·t|se¬eots ca¬e a coot·aot|oo t|at ·ese¬b|eo
t|e .|ee| o¦ a za·oeo .|ee|ba··o.. |t .as ·evea|eo |o e×a|teo tooes t|at
a oo|c' oa||v .o·'oot .|t| t||s s|¬o|e oev|ce .oo|o oot oo|v ·eooce ¦at
bot z|ve voo sco|oteo aboo¬|oa| ¬osc|es. |t .as a c|eao o|ast|c .|ee|
.|t| a ¬eta| |aoo|e oo eac| s|oe aoo voo 'oe|t oo.o aoo ·o||eo |t oot |o
¦·oot o¦ voo.
/ cooo|e o¦ vea·s azo | sa. t|e ' oo.e· .|ee|'. aoo. as ooe o¦ t|e ¦e.
oeoo|e at t|e zv¬ to ·e¬e¬be· t|e o|ast|c o·ototvoe. | .as oot |o|t|a||v
|¬o·esseo. | .as to|o |t |ao beeo ·eco¬¬eooeo bv .o·|o c|a¬o|oo
s|oot-¦z|te· |·|' |ao|soo. .|o ·ezo|a·|v ca¬e ove· ¦·o¬ |ao |oosaoto's
+0.+¯ a) T|e o|ao' b) t|e s|oe o|ao'
a
b
88
/caoe¬v |o |os /oze|es to z|ve ||s .e||-atteooeo se¬|oa·s. |·|' |s oot
oo|v |o oossess|oo o¦ eoo·¬oos st·eozt| aoo |¬o·ess|ve o|vs|ooe bot
|s a|so a ve·v ose¦o| bo×e· .|o soa·s .|t| o·o¦ess|ooa| bo×e·s as oa·t
o¦ ||s oe¬aoo|oz t·a|o|oz ·ez|¬e. |o s|o·t. ||s oo|ot o¦ v|e. .as to be
·esoecteo.
T|e oe. .|ee| .as a ¬oc| c|ass|e· |oo'|oz a¦¦a|·. ¬oc| ||'e t|e ¦·oot
.|ee| o¦ a ¬oto·-scoote·. .|t| ao|ostab|e ¦oot-st·aos oo t|e |aoo|es aoo
a sto·ov ·obbe· t·eao. |t a|so ca¬e at ao eo|aoceo o·|ce. o¦ coo·se'
T|e ¬aoo¦acto·e·s c|a|¬eo |t |¬o·oveo ba|aoce aoo stab|||tv |o t|e co·e
aoo. |o aoo|t|oo. t|e s|oo|oe·s. c|est. bac' a·¬s. z|otes aoo |a¬st·|ozs. T||s
.as a bo|o c|a|¬. bot a¦te· so¬e |o|t|a| sceot|c|s¬. | ¦oooo t|at. acco·o|oz to
|o. |a·o voo .e·e o·eoa·eo to .o·'. ¬aov o¦ t|ese c|a|¬s .e·e aboot
·|z|t. Yoo cao ¬a'e |¬o·ess|ve co·e st·eozt| za|os .|t| t|e .|ee|. bot
t|e·e a·e so¬e oo|ots voo oeeo to bea· |o ¬|oo be¦o·e |aooc||oz |oto |t.
+ voo ¬ost be .a·¬eo oo t|o·ooz||v
2 voo s|oo|o a|·eaov be at a ¦a|·|v zooo |eve| o¦ ¦toess
3 voo .||| oeeo a .e||-oaooeo so·¦ace ¦o· voo· 'oees. to sta·t .|t|. /
|ooo ¬at. a ¦·¬ e×e·c|se ¬at. o· ca·oet |s ¦oe.
T|e ve|c·o-¦asteo|oz st·aos aoo oeoa|s oo t|e s|oe o¦ t|e .|ee| ¬eao
voo cao oe·¦o·¬ oos|-oos. o|vo-|o¬os. o|'es aoo ot|e· asso·teo ¬oves÷
a|| .|t| z·eat o|¦¦co|tv' |oe to t|e ||z||v oostab|e ¬ooe o¦ t·aosoo·t voo
a·e ba|aoceo oo. a |oze oo¬be· o¦ ¬osc|es a·e ·ec·o|teo |ost to 'eeo voo
¦·o¬ c·o¬o||oz to t|e ¦oo·. so¬et||oz ¬ost oeoo|e oo |o|t|a||v. oot|| t|ev
|ea·o to aoaot.
|o ¬v e×oe·|eoce. t|e·e |s ¬oc| co·e t·a|o|oz .||c| voo |ave to |ooe
|s a|| .o·'|oz to.a·os a ·eso|t. t|e .|ee| |s t|e ooe .|e·e voo ¦ee| t|e
e¦¦ects a|¬ost |¬¬eo|ate|v. esoec|a||v |¦ voo beco¬e ove·-eot|os|ast|c.
|t ·ea||v cao be a z·eat booo to |¬o·ov|oz voo· co·e st·eozt|. bot | ¬ost
st·ess |t s|oo|o be aoo·oac|eo .|t| caot|oo. |t .||| oot so|t eve·vboov.

+0.+8 |o.e· .|ee|
³0
++. C|·co|t t·a|o|oz
T|e beaotv o¦ c|·co|t t·a|o|oz |s |ts ¦e×|b|||tv aoo |ts aoaotab|||tv to
o·ov|oe soec|¦c t·a|o|oz ¦o· |oo|v|ooa| soo·ts. |t |ovo|ves a ¦·eooeot c|aoze
o¦ t·a|o|oz act|v|tv. oe·¦o·¬eo |o ·ao|o soccess|oo. .|t| ve·v ||tt|e ·est
bet.eeo e×e·c|se 'stat|oos'.
/ bo×|oz c|·co|t oeeos to a||o. t|e t·a|oe· to ·e|ea·se va·|oos ¬oves
aoo tec|o|ooes. |eao|oz to |¬o·oveo st·eozt| aoo eooo·aoce. T|e·e |s ve·v
||tt|e e¬o|as|s o|aceo oo s'||| ¦acto·s.
| |ave beeo sooe·v|s|oz a c|·co|t c|ass o¦ t||s oato·e at 3ob 3·eeo's
/caoe¬v ¦o· ¬o·e vea·s t|ao | ca·e to ·e¬e¬be·. aoo |ave ¦oooo t|e
best svste¬ ¦o· ¬v c|ass |s ooe t|at so·eaos oot t|e oos||oz aoo oo|||oz
e×e·c|ses. so t|at t|ev a·e oeve· coosecot|ve. T||s a||o.s t|e s¬a||e· ¬osc|e
z·ooos (b|ceos aoo t·|ceos) to ·ecove·. | a|so so·eao oot t|e |ez e×e·c|ses.
as |t .oo|o be oet·|¬eota| to oe·¦o·¬ oeao||¦ts. |oozes o· sooats too sooo
a¦te· ooe aoot|e·. | a|.avs |oc|ooe t.o sess|oos o¦ s'|oo|oz (.||c| |s a|.avs
oseo ¦o· t|e .a·¬-oo). t.o sess|oos o¦ s|ott|e-·ooo|oz. aoo t.o sess|oos
o¦ baz.o·'. ooe oo t|e ||z|t baz aoo ooe oo t|e |eavv baz.
T|e c|·co|ts a|.avs coota|o e×e·c|ses t|at .o·' t|e |a·ze ¬osc|e
z·ooos÷beoc|-o·ess. sooats aoo oeao||¦ts÷as .e|| as aboo¬|oa| .o·'
o¦ va·v|oz o|¦¦co|tv.
| |ave ·eceot|v ¦oooo ¬aov o¦ t|e 'co·e t·a|o|oz' o|sc|o||oes |ot·oooceo
to be e¦¦ect|ve÷| |es|tate to ose t|e .o·o 'oooo|a·'. \e o¦teo |oc|ooe
e×e·c|ses |ovo|v|oz t|e S.|ss ba||. ¬eo|c|oe ba||s aoo t|e 'oo.e· .|ee|'
(see sect|oo oo e×e·c|ses .|t| t|ese cooceots).
\a·¬-oo s|oo|o coos|st o¦ S-+0 ¬|ootes o¦ easv s'|oo|oz o· s|aoo.
bo×|oz. ¦o||o.eo bv a s|o·t st·etc|. Coo|oo.o s|oo|o be ·e|a×eo s'|oo|oz
¦o· S ¬|ootes. .|t| a ¦oo·-baseo st·etc| o¦ 30 secooos oe· boov oa·t to
cooc|ooe.
³+
T|e·e a·e oo |a·o aoo ¦×eo ·o|es .|t| c|·co|t t·a|o|oz. aoo voo cao
oo|te eas||v coost·oct voo· o.o c|·co|t at |o¬e. eveo .|t|oot eoo|o¬eot.
Yoo coo|o .a·¬ oo .|t| |ozz|oz o· s|aoo.-bo×|oz. |ave a s|o·t st·etc|.
aoo t|eo zo t|·ooz| a ·ez|¬e o¦ oos|-oos. c·ooc|es. bac' e×teos|oos.
t·|ceo o|os. sooats. |oozes. steo-oos (oo sta|·s). ca|¦ ·a|ses. toc' |o¬os aoo
s|ott|e ·oos.
Cbv|oos|v. |¦ voo .e·e to aoo |o¬e-¦·|eoo|v oo·tab|e eoo|o¬eot voo
coo|o beco¬e ¬o·e ve·sat||e. Yoo
coo|o |oco·oo·ate t|e ose o¦ a
S.|ss ba||. a ¬eo|c|oe ba||. so¬e
||z|t .e|z|ts aoo Tob|-z·|o.
Tob|-z·|o |s e×t·e¬e|v ve·sat||e
aoo ·easooab|v |oe×oeos|ve. |t
co¬es |o a va·|etv o¦ st·eozt|s
.||c| a·e co|oo·-cooeo (b|ac'
be|oz t|e ¬ost ·es|staot). |t a||o.s
voo to oo sooats. co·|s. oo·|z|t
·o.s aoo. .|eo |oooeo a·oooo a
so||o soooo·t.
seateo ·o.s.
|at oo||-oo.os
aoo ·es|staoce
oooc||oz e×e·c|ses.
C|·co|ts cao be ¬o|t|-stat|ooeo o· soa·se|v |a|o oot
to so|t |oo|v|ooa| oeeos. T|e t.o c|·co|ts | |ave s|o.o
ove·|ea¦ a·e oo·e|v sozzest|oos to z|ve so¬e |oea o¦
|o. to so·eao oot a c|·co|a· c|·co|t. o· |o. to ose a
||oea· ¬ooe|. T|e ¬a|o coos|oe·at|oos a·e t|¬e. soace
ava||ab|||tv aoo eoo|o¬eot.
++.2 3|ceo co·| os|oz Tob|-z·|o
++.+ Sooats os|oz Tob|-z·|o
³2
S'|oo|oz
¬eavv |aoos
oooc||oz
S|oz|e a·¬ ·o.s
3|ceo co·|s
||z|t oooc|baz
T·|ceo o|os
|ate·a| ·a|ses
S|ott|e ·oos
|eao||¦ts
||oo· to ce|||oz
oooc|ba||
|eve·se co·|s
S'|oo|oz
3ac' e×teos|oos
Sooats
¬eavv baz
C·ooc|es
Steo oos
S|oo|oe· o·esses
S|ott|e ·oos
|os| oos
++.3 C|·co|a· c|·co|t
Sta·t
³3

S'|oo|oz
||z|t oooc|baz
|eao||¦ts
|os|-oos
¬eavv oooc|baz
S|ott|e ·oos
Sooats
C·ooc|es
||oo·-to-ce|||oz ba||
Steo-oos
++.+ ||oea· c|·co|t
Sta·t
³+
+2. T·a|o|oz .|t| a
oa·toe·
|t |s a booo to |ave a sv¬oat|et|c t·a|o|oz oa·toe·. Tozet|e· voo cao
.o·' o·oz·ess|ve|v to |¬o·ove a|| asoects o¦ tec|o|ooe aoo ¦toess. /s voo
beco¬e ¬o·e o·o¦c|eot. voo .||| s|a·e voo· |oeas aoo |e|o eac| ot|e·
oeve|oo. Yoo s|oo|o be caoab|e o¦ ·ece|v|oz coost·oct|ve c·|t|c|s¬ ¦·o¬
voo· oa·toe·. ||'e 'voo a·e o·ooo|oz voo· |aoos' o· 'voo a·e st|c'|oz voo·
c||o oot'. aoo be z·ate¦o| ¦o· t|e aov|ce. Yoo cao .o·' a svste¬ o¦ 'ooe oo.
ooe o¦¦ ' .|e·ebv voo ta'e to·os at t·a|o|oz o·|||s .|t| ooe .o·'|oz |a·o.
ooe ·ecove·|oz b·|e¦v. bot e×|o·t|oz t|e oa·toe· to .o·' eveo |a·oe·.
|o oot. |o.eve·. beco¬e tota||v oeoeooeot oo voo· oa·toe·. |ave
a bac'-oo o|ao. T|e·e .||| be t|¬es. |oev|tab|v. .|eo t|ev .||| zet stoc' at
.o·' o· |o t·a¦¦c. t|os z|v|oz voo t|e oooo·too|tv to ooc' a ooteot|a||v
tooz| sess|oo. |o t||s case. t·a|o a|ooe to t|e best o¦ voo· ab|||tv (see sc'c
t·o··¸ .c·'c.t o. +02).
DriIIs
¬e·e a·e so¬e o¦ t|e oa·toe· o·|||s .e ose. bot be |¬az|oat|ve aoo
t·v to oeve|oo voo· o.o. C|aoze t|e¬ ·ezo|a·|v to avo|o t|e¬ beco¬|oz
sta|e o· bo·|oz.
C|rc||ng the pod
|ot a ¦ocos oao oo t|e ¦oo· aoo sta·t oot bv ¦ac|oz eac| ot|e· a ¦e.
¦eet aoa·t. |ove a·oooo t|e oao. s|aoo.-bo×|oz as voo zo. ¦o·c|oz voo·
oa·toe· to ·et·eat |o a c|·co|a· o|·ect|oo. S.|tc| o|·ect|oo ¦·eooeot|v aoo
ta'e to·os at be|oz t|e |ost|zato· o¦ t|e ¬ove¬eot.
³S
+2.+ C|·c||oz t|e oao
³6
Crunch ond punch
T|e st·|'e·. |o baz ¬|tts. sta·ts bv |v|oz |o a 'o·e-c·ooc|' oos|t|oo. .|t|
t|e staoo|oz oao-|o|oe· t·eao|oz ||z|t|v oo ||s toes. /¦te· a o·eoete·¬|oeo
oo¬be· o¦ abs c·ooc|es. t|e st·|'e· |eaos to ||s ¦eet aoo t|·o.s a ·ao|o
bo·st o¦ oooc|es. Sta·t oot .|t| +0 c·ooc|es aoo +0 oooc|es ¦o· 3 sets
be¦o·e s.|tc||oz ·o|es. |t's |a·oe· t|ao |t soooos aoo s|oo|o be oe·¦o·¬eo
|o a ·ao|o aoae·ob|c ¬aooe·. /s voo zet ¦tte·. |oc·ease t|e ·eoet|t|oos aoo
t|e sets.
S|op ond turn
St·|'e· ¦aces a.av ¦·o¬ t|e oao-|o|oe·. .|o t|eo s|aos ||¬ oo t|e bac'.
/t t||s s|zoa| t|e st·|'e· so|os a·oooo aoo ·esoooos to t|e aoz|e o¦ t|e
o·o¦¦e·eo oaos as to .|et|e· to |ab. |oo'. c·oss etc. as ·eoo|·eo. T||s |s best
oooe to a t|¬e
||¬|t. sav + o· 2
¬|ootes to sta·t
.|t|. be¦o·e
s.|tc||oz ·o|es.
+2.2 C·ooc| aoo oooc|
+2.3 S|ao aoo to·o
³¯
H|de the pods
|ao-|o|oe· ¬oves a·oooo .|t| oaos |e|o be||oo aoo t|eo o·oooces
t|e¬ soooeo|v. ·eoo|·|oz ao |ostaot ·esooose ¦·o¬ t|e st·|'e·.
H|t ond run
St·|'e· oooc|es ·ao|o|v. .|t| oao-|o|oe· ca|||oz t|e s|ots aoo t|eo
|ostaot|v ·et·eats oo t|e|· co¬o|et|oo be¦o·e t|e |o|oe· cao ·eo|v .|t| a
||z|t (o· ot|e·.|se) co¦¦ .|t| t|e ¦ocos oao.
+2.+ ¬|oe t|e oaos
+2.S ¬|t aoo ·oo
³8
7wo vs. 0ne
St·|'e· |as to oea| .|t| t.o |o|oe·s co¬|oz at ||¬ o· |e·. z|v|oz
a.'.a·o ooe×oecteo aoz|es aoo aoo·oac|es to oea| .|t| as t|e |o|oe·s
aovaoce aoo ·et·eat. |a·t|co|a·|v zooo ¦o· s|a·oeo|oz ·eact|oo t|¬e aoo
'eeo|oz co¬ooso·e oooe· o·esso·e.
Stom|no dr|||
Coot|oooos ·ao|o-¦·e oooc|es oo ¦ocos oaos ¦o· 2 ¬|ootes .|t| a
|a|¦ ¬|oote b·ea' bet.eeo ·oooos. Sta·t .|t| 2 ·oooos aoo bo||o oo |o
oo¬be· as sta¬|oa |¬o·oves.
uuck|ng the rope
/ |ooz |eozt| o¦ ·ooe |s attac|eo to a cooveo|eot ¦×to·e at ooe eoo
+2.6 T.o vs. Coe
³³
at aboot oec'
|e|z|t. Coe
oa·toe· ||¦ts
aoo |o.e·s
·ooe as t|e
ot|e· bobs aoo
.eaves ¦·o¬
s|oe to s|oe.
co¬o|v|oz .|t|
t|e va·|aoce |o
|e|z|t. T|e |o|oe· |ost·octs .|eo to aovaoce aoo .|eo to ·et·eat.
uuck ond ¡ump
Coe oa·toe· |o|os a
b·oo¬st|c' oot |o ¦·oot aoo
s.eeos |t s|o.|v ¦·o¬ s|oe to
s|oe ¦o·c|oz t|e ot|e· to |o¬o
ove· t|e |o. s.eeos aoo ooc'
oooe· t|e ||z| ooes. |e·¦o·¬
s|o.|v to bez|o .|t| aoo soeeo
oo .|t| o·o¦c|eocv.
05||oue sw|ngs
Coe oa·toe· s.|ozs a ·ooe
ob||ooe|v ¦·o¬ ooe s|oe to t|e
ot|e· as |¦ ¦o·¬|oz a |a·ze |ette·
'v'. T|e oa·toe· avo|os t|e
·ooe bv 'aoz||oz' |o aoo oot o¦
t|e s.eeos.
+2.¯ |oc'|oz t|e ·ooe
+2.8 |oc' aoo |o¬o
+2.³ Cb||ooe s.|ozs
+00
Punch|ng s|t-ups
Coe oa·toe·. .ea·|oz baz ¬|tts. ||es oo ||s bac' .|t| 'oees s||z|t|v
beot. T|e ot|e· |o|os t|e oaos ove· ||¬ o· |e· to sta·t ||tt|oz t|e¬ ¦·o¬
a o·ooe oos|t|oo. aoo z·aooa||v .|t|o·a.s t|e oaos so t|e st·|'e· |as to
s|o.|v ·|se to ¬a'e zooo cootact. Coce |o a ¦o|| s|tt|oz oos|t|oo. t|e act|oo
|s ·eve·seo. ¦o·c|oz ||¬ o· |e· a|| t|e .av bac' oo.o aza|o .|||e ||tt|oz
coot|oooos|v. |·eoete·¬|oe a set oo¬be· o· t|¬e ¦acto·. Sta·t eas||v aoo
z·aooa||v bo||o oo |oteos|tv aoo ootoot.
7he underorm g|ove
Coe oa·toe· .ea·s ooe ¦ocos oao.
|e|o oo to be so|tab|e ¦o· a |ab o· |oo'.
T|e st·|'e·. |o baz ¬|tts. ·eta|os aoot|e·
baz ¬|tt oooe· ||s b|ceo. o·esseo aza|ost
||s ·|bcaze. T||s ·e|o¦o·ces t|e co··ect
oos|t|oo o¦ t|e ooo-st·|'|oz a·¬ oo·|oz
t|e ||tt|oz act|oo. o·otect|oz t|e ·|bs. |¦
t|e st·|'e·. t|·o.|oz |abs. ooob|e-|abs
aoo |oo's as |ost·octeo. a||o.s t|e ¬|tt
to o·oo. a so|tab|e oeoa|tv |s |¬ooseo.
soc| as o·ess-oos o· oav¬eot o¦ oost-
t·a|o|oz ·e¦·es|¬eots.
+2.++ |ooe·a·¬ z|ove
+2.+0 |ooc||oz s|t oos
+0+
+02
+3. T|e so|o
t·a|o|oz
.o·'oot
+
S'|o 2 ¬|ootes
2
S|o·t st·etc| (a|| ¬a|o· ¬osc|e z·ooos) 8-+0 secooos eac|
st·etc|
3
S|aoo. bo× 2 ¬|ootes
+
¬eavv baz÷||t ||z|t aoo ¦ast 2 ¬|ootes
S
S'|o 2 ¬|ootes
6
/bs c·ooc|es 30 ·eos
¯
|os|-oos 30 ·eos
8
S'|o + ¬|oote÷too soeeo (ose soeeo ·ooe)
³
Steo-oos oo ·eebo' steo-bo×/sto·ov c·ate .|t| S-+0'z .e|z|ts.
20 ·eos
+0
S|aoo. bo× 2 ¬|ootes
++
3o× |o¬os (2 ¦ooteo |o¬os oo/o¦¦ steo-bo× to a|te·oate s|oes)
+ ¬|oote
+2
Sooats .|t| S-+0'z .e|z|ts 20 ·eos
+03
+3
S'|o 2 ¬|ootes
++
¬oo's aoo oooe·cots oo 'tea·o·oo' o· ¬a|ze baz (o· aov
ava||ab|e baz) 2 ¬|ootes
+S
S|ott|e ·oos (oozz|es) 2 ¬|ootes
+6
C·ooc|es 30 ·eos

|os|-oos 30 ·eos
+8
S'|o 2 ¬|ootes

¬eavv baz÷||tt|oz |a·o÷2 ¬|ootes
20
Sooats (as be¦o·e) 20 ·eos
2+
S|aoo. bo× 2 ¬|ootes
22
Steo-oos (as be¦o·e)
23
S'|o 2 ¬|ootes
2+
3o×-|o¬os (as be¦o·e) + ¬|oote
2S
S|aoo. bo× 2 ¬|ootes
26
S|ott|e ·oos 2 ¬|ootes

S'|o (s|o. oace) 2 ¬|ootes
28
|ooz st·etc|÷30 secooos eac| ¬osc|e z·ooo

S|a'e-oot ||¬bs aoo zeot|e ¬ob|||tv ¬ove¬eots
+0+
Notes
|o· bez|ooe·s÷|a|ve t|¬es
|o· aovaoceo÷|oc·ease t|¬es aoo .e|z|ts.
s|aoo. bo× .|t| s¬a|| |aoo .e|z|ts. ose oo.e·
.|ee| ¦o· abs aoo oos|-oo e×e·c|ses aoo ose a
.e|z|teo s'|oo|oz ·ooe.
S|o ¦o|os coostaot|v. ·e- st·etc| |¦ ¦ee||oz 't|z|t'.
aoo ta'e a + ¬|oote b·ea' at |ote·va|s |¦ oooseo to
t||s tvoe o¦ t·a|o|oz.

Lou|pment reou|red
S'|oo|oz ·ooes÷|oea||v |eavv ·ooe aoo
soeeo ·ooe.
3az ¬|tts. ¦oo· ¬at. steo-bo× o· sto·ov
c·ate.
S-+0'z .e|z|ts.
Yoo ¬av ¦oo t|at so¬e
¬ot|vat|ooa| ¬os|c .|||
|e|o. esoec|a||v to zet a
·|vt|¬ .|||st s'|oo|oz.

t
·
a
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o
|
o
z

t
|
o





+3.+ |oo|o¬eot oseo |o t|e so|o t·a|o|oz .o·'oot
Va|e Tooo |ost·octo·
|att C|ao¬ao ·eco·os
||s .o·'oots oo aoo|o
taoe ¦o· ||s stooeots
to ta'e a.av to t|e|·
|o¬e o· o.o zv¬.
Taoe voo· o.o.
aoaoteo to voo·
·eoo|·e¬eots.

t
·
a
|
o
|
o
z

t
|
o





+0S
+06
5oIo training workout.
+ 2 3
+ S'|o 2 ¬|ootes
2 S|o·t st·etc| (a|| ¬a|o· ¬osc|e
z·ooos) 8-+0 secooos eac|
st·etc|
3 S|aoo. bo× 2 ¬|ootes
+ ¬eavv baz÷||t ||z|t aoo ¦ast 2
¬|ootes
S S'|o 2 ¬|ootes
6 /bs c·ooc|es 30 ·eos
¯ |os|-oos 30 ·eos
8 S'|o + ¬|oote÷too soeeo (ose
soeeo ·ooe)
³ Steo-oos oo |eebo' steo-bo×/
sto·ov c·ate .|t| S-+0'z .e|z|ts.
20 ·eos
+0 S|aoo. bo× 2 ¬|ootes
++ 3o× |o¬os + ¬|oote (2 ¦ooteo
|o¬os oo/o¦¦ steo-bo× to a|te·oate
s|oes)
+2 Sooats .|t| S-+0'z .e|z|ts 20
·eos
+3 S'|o 2 ¬|ootes
PhotocopiabIe page © lan OIiver 2005
+0¯
Photocopy these pages and conpIete as you train
+ 2 3
++ ¬oo's 8 oooe·cots oo 'tea·o·oo'
o· ¬a|ze baz (o· aov ava||ab|e baz)
2 ¬|ootes
+S S|ott|e ·oos (oozz|es) 2 ¬|ootes
+6 C·ooc|es 30 ·eos
+¯ |os|-oos 30 ·eos
+8 S'|o 2 ¬|ootes
+³ ¬eavv baz. ||tt|oz |a·o÷2
¬|ootes
20 Sooats (as be¦o·e)
2+ S|aoo. bo× 2 ¬|ootes
22 Steo-oos (as be¦o·e)
23 S'|o 2 ¬|ootes
2+ 3o×-|o¬os (as be¦o·e) + ¬|oote
2S S|aoo. bo× 2 ¬|ootes
26 S|ott|e ·oos 2 ¬|ootes
2¯ S'|o (s|o. oace) 2 ¬|ootes
28 |ooz st·etc|÷30 secooos eac|
¬osc|e z·ooo
2³ S|a'e-oot ||¬bs aoo zeot|e
¬ob|||tv ¬ove¬eots
PhotocopiabIe page © lan OIiver 2005
+08
++. /ovaoceo
t·a|o|oz
T|e ¦o||o.|oz t·a|o|oz o|sc|o||oes a·e a|¬eo at t|ose .|t| a
¦a|·|v zooo |eve| o¦ ¦toess. T|e .e|z|t t·a|o|oz/oo.e· ||¦t|oz sect|oo.
¦o· e×a¬o|e. ·eoo|·es .o·'|oz .|t| ao C|v¬o|c ba·. .||c| .e|z|s
22 '||oz·a¬s oo|oaoeo. So¬e o¦ t|e o|vo¬et·|c o·|||s s|oo|o oot
be atte¬oteo bv aovboov .|t| a ||sto·v o¦. o· co··eot. 'oee o·
bac' o·ob|e¬s. T|ese o·|||s a·e a svste¬ to |¬o·ove ¦toess ¦o· t|e
a|·eaov oo|te ¦t oe·soo. |t |s ||z||v |oaov|sab|e ¦o· oo¦t |oo|v|ooa|s
to atte¬ot t|e¬. |¦ |o aov ooobt soea' to a ooa||¦eo ¦toess
o·o¦ess|ooa| be¦o·e co¬¬eoc|oz a o·oz·a¬¬e |ovo|v|oz aovaoceo
t·a|o|oz o¦ aov oato·e.
Advanced Weight Training
T|e ea·||e· c|aote· oo .e|z|t t·a|o|oz |s. |ooe¦o||v. aoeooate
to o·ov|oe ¦o· t|e st·eozt| oeeos o¦ t|e ¬a|o·|tv o¦ oeoo|e. bot |o
¦a|·oess to t|ose .|o oeeo se·|oos st·eozt| za|os. | |ave aooeo
t|e ¦o||o.|oz o|sc|o||oes. ¬a|o|v oe·|veo ¦·o¬ oo.e· ||¦t|oz. a soo·t
|o |ts o.o ·|z|t. 3o×|oz ·eoo|·es a||-·oooo boov st·eozt|. t|e c|est
aoo bac' ¬osc|es a·e ·esooos|b|e ¦o· t|e t|·o.|oz aoo ·et·act|oo
o¦ oooc|es. t|e |ezs o·ov|oe oos|-o¦¦ oo.e· aoo stab|||tv ¦o· bot|
o¦¦eos|ve aoo oe¦eos|ve act|oos. T|e ¦o||o.|oz ¬av o·ove ose¦o| ¦o·
aovboov .|ose st·eozt| za|os |ave ·eac|eo a o|ateao. o· t|ose
see'|oz to e×o|o·e t|e ooteot|a| ¦o· e×o|os|ve oo.e·. T|ese e×e·c|ses
¬av ·eoo|·e o·o¦ess|ooa| tote|aze. aoo as | |ave a|·eaov sozzesteo.
see' t|e aov|ce o¦ a ooa||¦eo |ost·octo·. .||c| .||| a|¬ost ce·ta|o|v
+0³
be t|e case |¦ voo |ave oeve· atte¬oteo aov o¦ t|ese o|sc|o||oes
be¦o·e.
3e¦o·e voo sta·t.
Breathing
| .as taoz|t. a¦te· .|at oo. see¬s to be |ost a¦te· t|e |a|| o¦
|o¬e. to |o|a|e o·|o· to t|e ||¦t. aoo e×|a|e oo t|e ||¦t. |s|oz t|e
beoc| o·ess as ao e×a¬o|e. |o|a|e as voo |o.e· (ecceot·|c) ÷ e×|a|e
as voo o·ess t|e ba· oo (cooceot·|c). | ¦oo a c·ooe. bot |e|o¦o|.
¬a×|¬ |s 'b|o. oo t|e e¦¦o·t'. ||V|| atte¬ot to co¬o|ete a ||¦t
.|||e |o|o|oz voo· b·eat|. t||s .||| oeo·|ve voo· b·a|o o¦ o×vzeo.
.|t| o|sast·oos ·eso|ts a ooss|b|||tv. / b|ac'oot .|||e soooo·t|oz a
|eavv ba· ooes oot bea· t||o'|oz aboot.
5peed
\o·' s|o.|v at a|| t|¬es |o o·oe· to ·ec·o|t t|e ¬a×|¬o¬
a¬ooot o¦ ¬osc|e ¦b·e. T|e·e |s oo ·easoo ¦o· soeeo |o aov o¦
t|e ¦o||o.|oz e×e·c|ses.
\o·'|oz s|o.|v eocoo·azes zooo tec|o|ooe aoo o·ooe· coot·o|.
5afety
/|.avs ose a sootte· |¦ t|e·e |s ooe ava||ab|e. / oeceot zv¬
.||| osoa||v be |o a oos|t|oo to o·ov|oe ass|staoce ¦o· a s|o·t t|¬e
|¦ voo oo oot |ave a t·a|o|oz oa·toe·. .||c| |s t|e ¬ost aov|sab|e
so|ot|oo. /|.avs ose co||a·s oo bot| ba·s aoo oo¬bbe||s. c|ec' |¦
/||eo bo|ts a·e t|z|t. eveo |¦ o·|o· ose·s oez|ect to oo so. |s|oz a
¬|··o· se·ves t.o oo·ooses (c|ec'|oz |a|· aoo b|ceos oot. as ¬aov
see¬ to ¦ee|. be|oz ooe o¦ t|e¬). ¦·st|v to a|o c|ec'|oz ¦o· zooo
a||zo¬eot to eoso·e oe·sooa| sa¦etv. aoo secooo|v to c|ec' ¦o· t|e
aoo·oac| o¦ ooa.a·e o· |zoo·aot zv¬ ose·s. C|ea· a.av obstac|es
++0
aoo eoso·e zooo c|ea·aoce be||oo voo. Sooatt|oz oo.o oo|v to |a¬
voo· bac's|oe |oto a beoc| aoo |o·t|e ¦o·.a·os .|||e soooo·t|oz
a ba·be|| |s a ·ec|oe ¦o· o|saste· (bot | |ave seeo |t |aooeo). |C
|CT CV|||C/|. \e .e·e ooce |a||eo bv sc·ea¬s ¦·o¬ t|e
¦·ee .e|z|ts ·oo¬ to ¦oo a voooz zov t·aooeo oooe· 80 '||os
o¦ |·oo.a·e o|oo|oz ||¬ to t|e beoc|. ¬e |ao beeo oooe· t|e
(¬|sta'eo) |¬o·ess|oo |e coo|o beoc| o·ess t||s a¬ooot. |oo. voo·
||¬|ts. oeve· ¦ee| too o·ooo to st·|o oo.o t|e o·ev|oos ose·'s ba·.
C|aoces a·e |e o· s|e |s a ¬o·e aovaoceo t·a|oe·. o· |as o|¦¦e·eot
soec|¦cs.
The Exercises
8or5e|| C|eon ond Press ([or |egs, 5ock ond shou|ders)
Staoo be||oo ba·be|| (ose ao C|v¬o|c ba· |¦ ooss|b|e) .|t| ¦eet
s|oo|oe·-.|ot| aoa·t. T|e ve·v t|os o¦ t|e toes s|oo|o be v|s|b|e ¦·o¬
above. aoo s||os s|oo|o be c|ose to t|e ba·. 3eoo 'oees to sta·t ||¦t.
|aoos s||z|t|v .|oe· t|ao s|oo|oe·s as voo z·|o t|e ba·. bot 'eeo
++.+ 3a·be|| c|eao aoo o·ess
+++
|eao oo. eves |oo'|oz oo.a·o to ¬a|ota|o sa¦e bac' oos|t|oo. ||¦t
t|e ba· |o ooe s|o.. ¦o|o ¬ove¬eot to s|oo|oe· |e|z|t. ¦|oo|oz
t|e oa|¬s o¦ t|e |aoos ove· to soooo·t t|e ba·. .||c| s|oo|o ·est
oo t|e oooe· c|est o·|o· to t|e oo.a·o o·ess. |·ess ove·|eao
oot|| t|e a·¬s a·e ¦o||v e×teooeo. |eve·se t|e o·oceoo·e to |o.e·
t|e ba· bac' to t|e c|est. aoo t|eo ¦|oo|oz t|e |aoos ¦o·.a·o.
|o.e· t|e ba· to t|e ¦oo·. tooc||oz t|e o|ates oo.o ||z|t|v be¦o·e
coot|oo|oz. Sta·t .|t| ao oo|oaoeo ba· as a ·e|ea·sa|. |o t|e ¦·st
sess|oos oe·¦o·¬ oo|v a ¦e. ·eoet|t|oos. aoo|oz ¬o·e as voo z·o.
accosto¬eo to t|e ||¦t.
8ench Press ([or chest, onter|or de|to|ds, tr|ceps)
C·|o t|e ba·. |oea||v ao C|v¬o|c ba·be||. s||z|t|v .|oe· t|ao
s|oo|oe·-.|ot|. |oso·e bac' |s ¦at aoo ¦eet ¦·¬|v o|aoteo oo t|e
¦oo·. |o.e· t|e ba· to t|e c|est. |o|a||oz as voo oo so. |×|a|e as
voo o·|ve t|e ba· oo.a·o to a·¬'s |eozt|. |aose ¦o· a secooo at
t|e too aoo botto¬ o¦ t|e ||¦t. Ta'e aboot 3 secooos to ||¦t aoo
t|e sa¬e to |o.e·. cooot t|e secooos to voo·se|¦ to oe·¦ect voo·
t|¬|oz. / sootte· |s ·eco¬¬eooeo ¦o· |eavv ||¦ts. |¦ t·a|o|oz a|ooe be
abso|ote|v ce·ta|o|v t|e .e|z|t |s co¬¦o·tab|v .|t||o voo· caoac|tv.
to e||¬|oate t|e ·|s' o¦ |o|o·v aoo e¬ba··ass¬eot.
++.2 3eoc| o·ess
++2
lnc||ne 8or5e|| 8ench Press (upper chest, onter|or de|to|ds)
|s|oz a ba·be|| t|e beoc| s|oo|o be set at +S oez·ees |o a
sooat ·ac'. o· S¬|t| ¬ac||oe. |¦ oe|t|e· |s ava||ab|e t|e e×e·c|se cao
be oe·¦o·¬eo .|t| oo¬bbe||s. |o· ba· ÷ z·|o s||z|t|v .|oe· t|ao
s|oo|oe·s. ¦o· oo¬bbe||s |o|o oot |eve| .|t| t|e s|oo|oe·s. t|e
e|bo.s oo||eo bac'. |a|¬s ¬av ¦ace ¦o·.a·os. o· ¦ac|oz eac| ot|e·
|¦ t||s ¬a'es |t eas|e·. Cett|oz |eavv oo¬bbe||s |oto o|ace .|t|oot
a oa·toe· to |aoo t|e¬ to voo cao be t·|c'v. Coe so|ot|oo |s to
o|ace t|e¬ ooto t|e t||z|s ooe at a t|¬e. t|eo ||¦t t|e¬. a|so ooe
at a t|¬e. to zet |oto t|e sta·t|oz oos|t|oo. ·eve·s|oz t|e o·oceoo·e
.|eo |o.e·|oz. \|et|e· os|oz ba· o· oo¬bbe||s. ta'e 3 secooos bot|
|o ||¦t|oz aoo |o.e·|oz. .|t| a oaose at t|e too aoo botto¬ o¦ t|e
||¦t. 3·eat||oz |s as ¦o· beoc| o·ess.
Cross-5ench Pu||over (pectoro|s, serrotus [r|5coge])
||e ac·oss a beoc| .|t| s|oo|oe·s aoo oooe· bac' soooo·teo
aoo |eao |aoz|oz oo.o. ||aot ¦eet ¦·¬|v. eoso·e stab|||tv be¦o·e
co¬¬eoce¬eot.
++.3 |oc||oe 3a·be|| 3eoc| |·ess.
++3
¬o|o oo¬bbe|| bv soooo·t|oz t|e too o|ate .|t| bot| |aoos ¦at
aza|ost |t. |o|o|oz t|e oo¬bbe|| |aoo|e bet.eeo t|e t|o¬bs. Sta·t
.|t| a·¬s ¦o||v e×teooeo. t|e oo¬bbe|| ve·t|ca||v |o ||oe .|t| t|e
oec'. |o.e· t|e .e|z|t |o a zeot|e a·c to ·eac| ove· aoo bevooo
t|e |eao. |eto·o to sta·t|oz oos|t|oo. ·eto·o|oz |o t|e sa¬e o|aoe.
|o|a|e oo |o.e·|oz. e×|a|e oo ||¦t|oz.
Seoted Leg Press (0uods)
\|e·e oo |ez o·ess ¬ac||oe
|s ava||ab|e sobst|tote sooats
(|eavv .e|z|ts. |o. ·eos). Coce
seateo oo t|e |ez o·ess ¬ac||oe
eoso·e t|e |ezs oesc·|be a
·|z|t aoz|e. ao|ost|oz t|e seat
to eoab|e t||s. |os| o|ate a.av
s|o.|v aoo steao||v ¬a'|oz so·e
voo· bac's|oe oeve· |eaves t|e
seat. 'eeo voo· |eao aoo bac'
++.+ C·oss-beoc| |o||ove·
++.S Seateo |ez |·ess
+++
|o oo·|z|t. |.e. oot c·ao|oz ¦o·.a·o. |eeo a|| o¦ t|e so|es o¦ bot| ¦eet
¦·¬|v |o o|ace. t|e ¦eet |o ||oe .|t| t|e 'oees. C·eat ca·e s|oo|o be
ta'eo .|t| t||s ¬ac||oe to eoso·e ¬a×|¬o¬ sa¦etv.
Souots w|th 8or5e|| (ouods, g|utes)
/s |o c|aote· 8. bot os|oz t|e C|v¬o|c ba· .|t| a sootte· o·
a S¬|t| ¬ac||oe o· sooat ·ac'. \|t| t|e ba·be|| oot|oo sta·t as |¦
oe·¦o·¬|oz oo.+ |.e. t|e ba·be|| c|eao aoo o·ess. bot at t|e 'o·ess'
staze b·|oz t|e ba· ove· voo· |eao to ·est ac·oss t|e ¬|oo|e o¦
t|e s|oo|oe·s aoo oooe· bac'. |CT t|e oec'. So¬e zv¬s o·ov|oe a
oaooeo .·ao to o·eveot 'b|te' ¦·o¬ t|e ba·. se|¦-|e|o co¬es |o t|e
¦o·¬ o¦ a ¦o|oeo |aoo-to.e|. t|e ¬o·e ¬ac|o e|e¬eot o|soa|o|oz
bot|. |o ·ea||tv ooce voo zet oseo to o·ooe· o|ace¬eot oaoo|oz
osoa||v beco¬es sooe·¦ooos. C·|o t|e ba· as ¦a· oot to t|e o|ates
as |s ¬aoazeab|e. ¦eet s|oo|oe·-.|ot| aoa·t o· s||z|t|v .|oe·. toes
to·oeo oot s||z|t|v. /s voo beoo t|e 'oees. atte¬ot|oz to zet t|e
oooe· |ez oa·a||e| to t|e ¦oo·. 'eeo eves oo.a·o aoo bac' st·a|z|t.
|o oot a||o. voo· |ee|s to ||¦t o¦¦ t|e ¦oo·. so¬e oeoo|e |ave
++.6 Sooats .|t| 3a·be||
++S
z·eat o|¦¦co|tv |o ac||ev|oz t||s. |o .||c| case b|oc' t|e |ee|s .|t|
a .oooeo s|at +' - 2' |ooz. o· a ||z|t. t||o o|ate ( a 2.S '||o C|v¬o|c
o|ate .||| so¦¦ce) oooe· eac| |ee|. |eve·se t|e o·oceoo·e to ·eto·o
t|e ba· to t|e ¦oo·.
|×oe·|eoceo .e|z|t t·a|oe·s .||| o¦teo ose a 'sooe·set' ·oot|oe.
oo|oz t.o o· t|·ee e×e·c|se ¦o· ooe oa·t|co|a· boov oa·t |o
soccess|oo. |o· t|e s||z|t|v |ess e×oe·|eoceo | .oo|o aovocate
a|te·oat|oz bet.eeo oooe· aoo |o.e· boov. (esoec|a||v |¦ voo .aot to
.a|' .|t| a ¬oo|co¬ o¦ oo·¬a||tv t|e ¦o||o.|oz oav).
|e|ea·se a|| t|e e×e·c|ses \|T¬C|T a .e|z|t be¦o·e|aoo to
ac||eve co··ect tec|o|ooe aoo coot·o|. |o oot be a¦·a|o o¦ |oo'|oz
stoo|o. t|·o.|oz voo· bac' oot bv v|·toe o¦ bao tec|o|ooe |s a z·eat
oea| ¬o·e stoo|o.
5anpIe workout
lMPORTANT
St·etc| a|| boov oa·ts (+S.+ - +S.S oaze +2+ oo.a·os) ¦o· at |east
30 secooos eac|. to o·eveot so·eoess aoo soeeo ·ecove·v ¦·o¬
voo· e×e·t|oos. | oo oot aov|se oo|oz t||s '|oo o¦ .o·'oot ¬o·e
t|ao ooce a .ee' oo|ess voo a·e e×t·e¬e|v ¦t aoo e×t·e¬e|v
co¬oeteot.
Sample workout
\a·¬ oo S -+0 ¬|os
3a·be|| |o.e· C|eao aoo |·ess
3eoc| |·ess
Sooats
|oc||oe 3eoc| |·ess
Seateo |ez |·ess
C·oss 3eoc| |o||ove·s
\a·¬ oo.o S-+0 ¬|os
++6
PIyonetrics
/ bo×e·'s oo.e· |s oe·|veo ¦·o¬ oos|-o¦¦ ¦·o¬ t|e |ezs. t·oo'
·otat|oo aoo st·ooz a·¬ aoo s|oo|oe· ¬ove¬eot. ||vo¬et·|cs a·e
e×o|os|ve ¬ove¬eots oseo |o ao e¦¦o·t oes|zoeo to |¬o·ove oo.e·
(¦o·ce × ve|oc|tv). |t |s .|se to sta·t .|t| t|e ¬ost bas|c e×e·c|ses.
·eoo|·|oz t|e ¬|o|¬o¬ e¦¦o·t. to za|o coo¦oeoce aoo acoo|·e t|e
¬oto· s'|||s ·eoo|·eo. |o o·oe· to avo|o |o|o·v |o .|at cao be
oo|te oe¬aoo|oz. |¦ ooco¬o||cateo. o·oceoo·es. T|ese e×e·c|ses a·e oot
·eco¬¬eooeo ¦o· aovboov .|t| bac' o· 'oee o·ob|e¬s.
\|||e o|vo¬et·|c e×e·c|ses cao |¬o·ove oo.e·. voo oeeo to be
¦t be¦o·e atte¬ot|oz t|e¬. T|e s|¬o|est e×a¬o|e o¦ a o|vo¬et·|c
e×c|se |s |ooo|oz. so aovboov .|o .as a v|·tooso at |ooscotc|
sta·ts .|t| ao aovaotaze.
The Exercises
uepth jumps
Staoo oo a bo× + - 2 ¦eet ||z| (e.z. 2 × steo bo×es).
|o¬o ¦·o¬ bo×
to |aoo so¦t|v aoo
e×o|ooe oo.a·o
·eac||oz as ||z| as
ooss|b|e.
Cot|ooa| aoo|t|oo.
a¦te· |aoo|oz |o¬o
ove· a ba··|e·.
(|o·o|e. bo× etc.)
++.¯ |eot| |o¬os
++¯
St|ck jumps
Set + st|c's oo t|e ¦oo· (as s|o.o). Ta'e o¦¦ s|oe.avs. oos||oz
o¦¦ .|t| t|e |e¦t ¦oot to |aoo .|t| t|e ·|z|t. /tte¬ot to |aoo so¦t|v
aoo ¦·¬|v. |o|o|oz t|e oos|t|oo ¦o· a secooo be¦o·e ·eto·o|oz. |o
20 ·eos to sta·t .|t|.
7uck jumps
Sta·t .|t| ¦eet s|oo|oe·-.|ot| aoa·t. ¬a|¦ sooat be¦o·e ¬a'|oz
a ve·t|ca| ta'e-
o¦¦. b·|oz|oz
t|e 'oees oo
to.a·os t|e
c|est. |aoo so¦t|v
.|t| beot 'oees
to abso·b s|oc'.
Ta'e a ¦e. ||z|t
boooces oo
t|e soot be¦o·e
'ta'|oz-o¦¦ ' aza|o.
++.8 St|c' |o¬os
++.³ Toc' |o¬os
++8
Hurd|es
/sse¬b|e |o·o|es t|at .||| be 'ooc'eo as|oe oo |¬oact. as
ooooseo to t|e '|oo voo ¬|z|t t·|o ove·. as 'ooc'|oz voo·se|¦
oocoosc|oos oe¦eats t|e ob|ect o¦ t|e ¬aooeov·e. |se st|c's. (za·oeo
caoes. cot-oo.o b·oo¬ |aoo|es etc). ·est|oz ac·oss steo-bo×es o·
ooto·oeo o|ast|c boc'ets. ||ce s||ov ta||o·-¬aoe |o·o|es a·e ava||ab|e.
ooo't |as| oot oo t|e¬ oot|| voo beco¬e a co¬oeteot |o·o|e·. |o¬o
3 |o·o|es. to·o aoo co¬e bac'. co¬o|et|oz + ·eoet|t|oos. (+2 |o¬os
|o tota|) to bez|o .|t|. Sta·t .|t| t.o ¦ooteo va·|etv. ¬ove oo to
ooe-|ezzeo |o¬os.
Cot|ooa| aoo|t|oo. co¬b|oe .|t| |eot| |o¬os (¦z. ++.¯).
Lxp|os|ve press-ups ([rom |nc||ne)
Sta·t |o t|e |o.e·eo o·ess-oo oos|t|oo. ¦eet e|evateo oo a steo-
bo×. |os| o¦¦ oo.e·¦o||v to |aoo .|t| voo· |aoos .|oe· t|ao voo·
s|oo|oe·s. |eto·o to t|e sta·t oos|t|oo be¦o·e t|e oe×t ·eoet|t|oo. |o·
|oc·easeo o|¦¦co|tv oos| o¦¦ .|eo ·eto·o|oz ¦·o¬ t|e .|oe oos|t|oo
to t|e o·|z|oa|.
++.+0 ¬o·o|es
++³
Punch5og 7hrust
|os| a |eavv oooc| baz a.av .|t| a v|zo·oos s|oo|oe· to·o. t|eo
a··est |ts ·eto·o .|t| t|e sa¬e |aoo |o a oos|t|ve act|oo. Sta·t .|t| +0
oo t|e |e¦t. +0 oo t|e ·|z|t. t|eo +0 .|t| bot| |aoos. |a'e ce·ta|o oo
oososoect|oz zv¬ oat·oos a·e .|t||o ¦atteo|oz ·aoze be¦o·e |aooc||oz
voo· ¬|ss||e. o· voo ¬av oeeo to ¦oo aoot|e· zv¬ to oe·¦ect voo· 's|ove/
s|oc'' ·oot|oe.
| oa·t|co|a·|v
||'e t||s ¬aooeov·e
as | ¦ee| |t |s
bo×|oz-soec|¦c. |ost
o|vo¬et·|c ¬aooa|s
z|ve soec|¦c
e×e·c|ses ¦o·
¦zo·e-s'at|oz. oetba||.
soeeo-s'at|oz aoo
|ost aboot eve·v
soo·t |¬az|oab|e.
bot | |ave vet to
see aov ·e|at|oz to
bo×|oz.
++.+2 |ooc|baz t·ost
++.++ |×o|os|ve o·ess-oos
+20
Advanced Boxing DriIIs
Mov|ng 7orget
| a o - | o | o e ·
|o|os as ¦o· |ab.
c·oss. |oo's aoo
oooe·cots bot oot.
as be¦o·e. |o a stat|c
oose. T|e oaos a·e
'eot oo t|e ¬ove.
o·ov|o|oz a ¬o·e
c|a||eoz|oz tas' ¦o·
t|e ||tte·. |o oot
t|·o. ¦o||-b|oooeo oooc|es as a ¬|ss o¦ t||s oato·e coo|o o·ove
oo'|oo to voo· e|bo..
ue[ence ur|||s
a) |/3. b|oc' |e¦t |ab .|t| a se¬|-c|eoc|eo ·|z|t z|ove. '¦e|o|oz' t|e
oooc| .|t| a se¬|-catc| tec|o|ooe - ooo't s|ao |t a.av. \a|t oot||
t|e |ab oasses voo· o.o |e¦t |eao be¦o·e b|oc'|oz. zo|oz oot to
¬eet t|e aot|c|oateo b|o. cao |eave a |a·ze zao. ·eooe·|oz voo
ooeo to a |oo'-o¦¦-t|e-|ab.
++.++ |e¦eoce |·|||s. |ab
++.+3 |ov|oz ta·zet
+2+
b) ST|/|C¬T ||C¬T. Stee· |oco¬|oz oooc| a.av .|t| voo· |e¦t |aoo.
o· to·o t|e s|oo|oe·. voo· ·|z|t |aoo a|oozs|oe |t cove·|oz voo·
c||o. to oo|||¦v t|e |¬oact.
c) ¬CC|S. a c|o|ce o¦ 3.
|) b|oc' .|t| ·a|seo a·¬
++.+6 |e¦eoce |·|||s. b|oc' |oo' .|t| ·a|seo a·¬
++.+S |e¦eoce |·|||s. St·a|z|t ·|z|t
+22
||) bob aoo .eave (|¬o·act|ca| aza|ost a ¬oc| s|o·te·
oooooeot)
|||) s.av-bac' to avo|o t|e b|o..
|e·¦o·¬ t|ese o·|||s |o soa··|oz z|oves. z·aooa||v |oc·eas|oz t|e
soeeo aoo |oteos|tv. T|ese o·|||s cao be coos|oe·eo a o·eco·so· to
actoa| soa··|oz. Sta·t bv a|te·oat|oz .|t| voo· oa·toe· aoo o·oz·ess
to bot| t|·o.|oz oooc|es at ·aooo¬ |o a oe||be·ate ¦as||oo.
++.+¯ |e¦eoce |·|||s. bob aoo .eave
++.+8 |e¦eoce |·|||s. s.av bac'
+23
S|o-Mo Sporr|ng
|ost as t|e t|t|e |¬o||es. t|·o. a|| oooc|es |o a s|o.. oe||be·ate
¦as||oo. .ea·|oz ++-+8 oooce z|oves aoo ¬oot| zoa·os. /z·ee
be¦o·e|aoo oo t|e 'oez·ee o¦ |oteos|tv'. oa·t|co|a·|v |¦ voo .aot to
'eeo voo· soa··|oz oa·toe·. ¬eaozoa·os a·e a ¬atte· o¦ oe·sooa|
c|o|ce. | teoo to o|scoo·aze bez|ooe·s ¦·o¬ .ea·|oz t|e¬ as t|ev
z|ve a ¦a|se seose o¦ seco·|tv aoo cao |eao to a cava||e· att|tooe to
|eao s|ots. So¬e |eaozoa·os |ave a ooo· oes|zo aoo cao ||ooe·
t|e v|s|oo .|eo t|e |eao |s to·oeo.
¨8ocks to the Wo||¨ ue[ence
Staoo .|t| bac' to t|e zv¬ .a||. |a·toe· t|·o.s s|o-¬o oooc|es
at ·aooo¬ to |eao aoo boov |o (|ooe¦o||v) ¦·|eoo|v ¦as||oo. 3|oc'
aoo evaoe oooc|es ÷ .|t|oot co¬|oz a.av ¦·o¬ t|e .a|| o·
·eto·o|oz oooc|es. oo ¬atte· |o. te¬ot|oz |t ¬av be' Sta·t .|t|
ooe 2 ¬|oote ·oooo. o·oz·ess|oz to 3-S ·oooos. |oo.|oz |t's voo·
oa·toe·'s to·o to t|·o. oooc|es oe×t s|oo|o eocoo·aze ¦·|eoo|v
oooc|es. |a·ze soa··|oz z|oves aoo ¬oot| zoa·os a·e esseot|a| ¦o·
t||s o·|||.
++.+³ 3ac's to t|e .a|| oe¦eoce
+2+
+S. ||e×|b|||tv aoo
st·etc||oz
||e×|b|||tv |s ao |¬oo·taot oa·t o¦ t·a|o|oz to voo· ¬a×|¬o¬ ab|||tv. |t
cao |¬o·ove voo· oe·¦o·¬aoce as .e|| as ·eooce t|e ·|s' o¦ |o|o·v. |ost-
e×e·c|se st·etc|es .||| soeeo voo· ·ecove·v ¦·o¬ |a·o t·a|o|oz. |o aoo|t|oo
to ¬a|ota|o|oz. o· ¦o·t|e· oeve|oo|oz. voo· |eve| o¦ ¦e×|b|||tv.
T|os. voo· t·a|o|oz s|oo|o osoa||v eoco¬oass t|e ¦o||o.|oz o|ases. t|e
.a·¬-oo. t|e .o·'oot. t|e .a·¬-oo.o. t|e .a·¬-oo.o st·etc|.
The warn-up
Co|o ¬osc|es oo oot eo|ov be|oz st·etc|eo. T||o' o¦ oottv o· o|ast|c|oe
be¦o·e voo |ave .a·¬eo |t |o voo· |aoos be¦o·e ose. |¦ voo t·|eo to oo
aovt||oz .|t| |t |o |ts co|o state |t .oo|o s|¬o|v tea·. \a·¬|oz-oo |s
esseot|a| ¦o· t.o ¬a|o ·easoos.
+ t|e boov ¦ooct|oos bette· .|eo .a·¬. eoab||oz t|e ¬osc|es to
beco¬e ¬o·e o||ab|e
2 t|e .a·¬-oo zets voo '|o t|e ¬ooo'. o·eoa·|oz t|e ¬|oo ¦o· t|e
act|oo to ¦o||o..
|osc|es at ·est oeeo oo|v +Sº o¦ tota| b|ooo ¦o.. .|e·eas ||z| act|v|tv
·eoo|·es 80º o¦ tota| b|ooo ¦o. as t|e ¬osc|es oe¬aoo ¬o·e ¦oe|. T|e
t·aos¦e· o¦ t|e sooo|v caooot |aooeo oo|c'|v. aoo so .a·¬-oo s|oo|o be
aovt||oz ¦·o¬ S-+S ¬|ootes acco·o|oz to t|e |oo|v|ooa|. t|e |oteooeo |eve|
o¦ e×e·t|oo o· t|e coac|'s |ooze¬eot.
T|e act|v|tv s|oo|o be coot|oooos. ·|vt|¬|c aoo. |oea||v. soec|¦c o·
·e|at|ve to t|e ooco¬|oz .o·'oot. |t ¦o||o.s |oz|ca||v t|at a zooo .a·¬-
+2S
oo act|v|tv ¦o· bo×|oz .||| |ovo|ve s'|oo|oz aoo/o· s|aoo. bo×|oz. /|.avs
eoso·e voo .ea· eoooz| c|ot||oz to stav .a·¬. voo cao a|.avs s|eo voo·
oote· |ave·s .|eo voo zet .a·¬eo oo.
To st·etc| o· oot to st·etc|: T||s |as oo. beco¬e t|e ooest|oo. |o·
vea·s .e .e·e to|o to .a·¬-oo. ¬ob|||se |o|ots. aoo to |ave a s|o·t o·e-
e×e·c|se st·etc|. T||s .oo|o ta'e |ess t|ao a ¬|oote |o tota|. st·etc||oz ¦o·
6-8 secooos oe· boov oa·t. T|e st·etc| .as a|.avs oe·¦o·¬eo staoo|oz. as
|t .as coos|oe·eo t|at |v|oz oo.o o· s|tt|oz .oo|o a||o. t|e boov to coo|.
to t|e obv|oos oet·|¬eot o¦ t|e .a·¬-oo.
Soooeo|v÷a|| c|aoze' ||toess zo·os see¬ ooab|e to co¬e to a oo|¦eo
az·ee¬eot oo t|e sob|ect o¦ st·etc||oz be¦o·e t|e .o·'oot. |eceot oata
sozzests t|at st·etc||oz .o·'s bv sob|ect|oz ¬osc|es to st·ess. aoo t|e
st·ess aoo||eo to ¬osc|es aoo |o|ots teoos to |eave t|e¬ oo·eaov ¦o·. aoo
eveo vo|oe·ab|e to. v|zo·oos e×e·c|se. |¦ voo. ||'e ¬e. |ave beeo oo|oz a
s|o·t st·etc| ¦o· vea·s .|t| oo oot|ceab|e |||-e¦¦ects. ¬v aov|ce .oo|o be
to ca··v oo ·eza·o|ess.
|×oe·|¬eot. t·v s'|oo|oz voo· st·etc| aoo see |¦ |t ¬a'es aov o|sce·o|b|e
o|¦¦e·eoce.
|o e|t|e· case. | a¬ so·e t|e·e |s oot||oz oe·o|c|oos aboot a 6-secooo
zeot|e st·etc| be¦o·e a S-¬||e ·oo. T|e soo·ts o|vs|o|ozv co¬¬oo|tv
c|aozes |ts oo|o|oo o¦ .|at |s best at soc| a oazz||oz oace. | |a|¦ e×oect |t
to c|aoze aza|o |o a s|o·t t|¬e.
Coe oo|ot a|| ¦toess |ost·octo·s .||| az·ee oooo |s t|at t|e oot|¬a|
t|¬e ¦o· st·etc||oz |s a¦te· voo· .o·'oot. .|eo t|e ¬osc|es a·e b|ooo-
eo·|c|eo. .a·¬ aoo. t|e·e¦o·e. o||ab|e. |t .||| |e|o to soeeo voo· ·ecove·v.
·eooce ¬osco|a· so·eoess aoo bez|o t|e o·ocess o¦ .aste c|ea·aoce.
The warn-down
/¦te· voo· .o·'oot |t |s esseot|a| to .a·¬ oo.o. Soooeo cessat|oo o¦
e×e·c|se cao be |a·¬¦o| to t|e |ea·t. |t a|so |e|os to c|ea· |act|c ac|o aoo
+26
·eooces ¬osc|e so·eoess. aovooe .|o |as so¦¦e·eo t|e o·eaoeo |.C.|.S
(oe|aveo ooset ¬osc|e so·eoess) .||| aoo·ec|ate t|e .|soo¬ o¦ avo|o|oz
t||s oa·t|co|a· azoov bv a .a·¬-oo.o aoo st·etc|. |¦. ||'e ¬e. voo soeot t|e
t|·ee oavs a¦te· ·ooo|oz a ¬a·at|oo co¬|oz oo.osta|·s bac'.a·os. voo
.||| 'oo. |ost .|at | ¬eao. sao|v. t|e |ast t||oz aovooe .aots to oo a¦te·
co¬o|et|oz a ¬a·at|oo |s aov ¦o·t|e· ¦o·¬ o¦ e×e·t|oo' Yoo· .a·¬-oo.o
s|oo|o be s|¬||a· |o cooteot aoo oo·at|oo to voo· .a·¬-oo.
BaIIistic stretching
|ovo|ves boooc|oz ¬ove¬eots aoo |s ||z||v |oaov|sab|e. as t|e
¬ove¬eot |ac's t|e ·eoo|·eo coot·o| aoo ooes oot a||o. t|e ¬osc|es to
st·etc| aoeooate|v. Ta'eo to t|e e×t·e¬e |t cao caose so·eoess aoo |o|o·v.
3est |e¦t to ¦oe|v tooeo. soec|a||seo at||etes. sooe·v|seo bv e×oe·|eoceo
coac|es. St·etc| s|o.|v. ooo't boooce'
The warn-down stretch
Yoo cao ava|| voo·se|¦ o¦ aov oo¬be· o¦ boo's oo ¦e×|b|||tv .||c| va·v
|o |o. ¬oc| tec|o|ca| |o¦o·¬at|oo t|ev coota|o. | |ave .o·'eo oo t|e
bas|s t|at ¦o· oo. .|at voo oeeo to 'oo. |s.
+ .||c| ¬osc|es to st·etc|
2 |o. to oo t|e¬.
| o·e¦e· to sta·t at t|e too aoo .o·' oo.o. |o t|e |ooe | .oo't ove·|oo'
aov oa·ts |o t|e oesceot. ¬aov o·e¦e· to .o·' t|e|· .av oo |osteao. /||
st·etc|es ||steo ¦·o¬ oaze +2+ oo.a·os ·eoo|·e oo .a||s. bo×es o· ot|e·
eoo|o¬eot.
||o|s| o¦ bv ¬ob|||s|oz oec'. s|oo|oe·s. ||os aoo ao'|es. S|a'e oot a·¬s
aoo |ezs aoo ta'e a .a·¬ s|o.e·.
+2¯
DeveIopnentaI stretching
T|e svste¬ | ¦oo ose¦o|. aoo |ave ¦oooo soccess¦o| .|t| ¬v stooeots.
|s a s|¬o|e coot·act-·e|a× tec|o|ooe. |t cao be oooe .|t| a oa·toe· o·.
|o t|e case o¦ so¬e ¬osc|e z·ooos. bv voo·se|¦. T|e e×a¬o|e oseo |s ¦o·
oeve|oo|oz ¦e×|b|||tv |o t|e |a¬st·|ozs.
Staoo |o ¦·oot o¦ a so·¦ace o¦ aboot .a|st |e|z|t. a .e|z|ts ·ac' o· a
stac' o¦ steo bo×es |s |oea|. \|t| t|e toe o¦ t|e staoo|oz ¦oot ¦ac|oz ¦o·.a·o.
·a|se t|e ot|e· |ez to ·est oo t|e ·a|seo so·¦ace o· bo×. |eac| as ¦a· as
ooss|b|e to.a·os t|e toe o¦ t|e ·a|seo ¦oot. Stoo .|eo voo |ave ·eac|eo
as ¦a· as voo cao. .|eo voo ¦ee| ooco¬¦o·tab|e. aoo zet t|e seosat|oo
o¦teo ·e¦e··eo to as 't|e b|te'. |o. voo .||| oeeo a ||tt|e coo·aze. as
voo |o|o t|at ooco¬¦o·tab|e oos|t|oo ¦o· aboot +0-20 secooos. To voo·
so·o·|se aoo ·e||e¦. t||s t|z|t aoo s||z|t|v oa|o¦o| ¦ee||oz .ea·s o¦¦.
|×|a|e aoo ·eac| ¦o·.a·o aoot|e· |oc| o· so. aoo sta·t t|e o·ocess a||
ove· aza|o. |oc|-bv-|oc| aoo .ee'-bv-.ee' voo a·e eoocat|oz voo· ¬osc|es
to oeve|oo ¬o·e ¦e×|b|||tv bv to|e·at|oz t|ese ¬|oote aovaoces. |eeo|ess
to sav |t .||| ta'e so¬e st|c'|oz oo.e· oo voo· oa·t. bot |¦ voo .aot to
|¬o·ove ¦e×|b|||tv |t oe¦o|te|v .o·'s. voo cao ose t|e sa¬e tec|o|ooe to
|¬o·ove voo· ·aoze |o oo|oz 't|e so||ts'. |¦ t|e sa¬e st·etc| |s oe·¦o·¬eo
.|t| a oa·toe·. t|ev cao |o|o voo· ¦oot. ·a|s|oz |t ca·e¦o||v aoo s|o.|v to t|e
oo|ot o¦ ¬a×|¬o¬ coot·act|oo.
T|e·e a·e ot|e· tec|o|ooes va·v|oz |o o·oceoo·e. aoo cooot|ess boo's
oeo|cateo to t|e sob|ect t|at .||| e×o|a|o |o. t||s .o·'s. aoo |o¦o·¬ voo
o¦ Co|z| teoooos. aotozeo|c |o||b|t|oo aoo a|| t|e |ote·oa| ¬vste·|es o¦
st·etc||oz.T.o | |ave oe·sooa||v ¦oooo |o¦o·¬at|ve a·e.
¯'e Cc·o'ete C.oe tc ´t·et:'·¸÷C|·|stoo|e· |. |o··|s
´oc·t ´t·et:'÷||c|ae| | /|te·.
T|e ¦·st boo' |s oe. aoo baoz oo to oate. /|te·'s boo' |s a ¦e. vea·s
+28
o|o bot |as o·oveo ve·v oooo|a· .|t| ¬v stooeots. 3ot| boo's a·e |o ¬v
oob||c ||b·a·v. c|ec' t|e¬ oot |o voo· o.o ||b·a·v. Yoo ¬av eveo ¦oo ot|e·
boo's t|at cao |e|o voo ¬o·e.
|¦ voo ¦ee| voo a·e |o¦e×|b|e. oo oot sett|e ¦o· |t bv cooso||oz voo·se|¦
.|t| soc| e×coses as.
'|ts ·, o¸e¨÷voo cao |¬o·ove voo· ¦e×|b|||tv. o· at |east o·otect .|at
voo |ave |¦ voo st·etc| ·ezo|a·|v
'|.e ·e.e· !ee· |e!'e¨÷t|e·e's oo t|¬e ||'e t|e o·eseot to |¬o·ove.
Cet |oto a |ab|t o¦ st·etc||oz oo a oa||v bas|s.
|oo't soee· at o|sc|o||oes ||'e voza o· |||ates. t|ev a·e oo |ooze·
coos|oe·eo t|e o·ese·ve o¦ t·ee-|ozze·s o· t|e b·o.o ·|ce aoo saooa|
b·|zaoe. |aov e||te ¬a·t|a| a·t|sts |ave |oco·oo·ateo bot| as ao esseot|a|
a|o to t|e|· t·a|o|oz ·ez|¬e. |eoo|e o¦ a|| azes |ave beoe¦teo eoo·¬oos|v
¦·o¬ voza. |o oa·t|co|a·.
||e×|b|||tv |s t|e best e×a¬o|e o¦ a |ac'oeveo. bot t·oe. ¬a×|¬. ose |t
o· |ose |t.
The stretches
+S.+ S|oo|oe· st·etc|
+2³
+S.3 3ac'. staoo|oz
+S.S |o.e· bac'
+S.+ C|est
+S.2 So|oa| ¬osc|es÷'aoz·v cat'
+30
+S.6 Cb||ooes +S.¯ C|otes
+S.8 ¬a¬st·|ozs
+3+
+S.³ Coaos
+S.+0 ¬|o ¦e×o·s
+S.++ /ooocto·s
+32
+S.+2 Ca|¦
+33
+S.+3 So|eos aoo /c||||es
+S.+S |ec' +S.++ T·|ceos
+3+
+ Stat|c cvc|e (oo Sc|.|oo '/|·ovoe' o· s|¬||a·) +0 ¬|ootes u +0-60 ·evs oe·
¬|oote.
2 |o. (oo 'Cooceot' ·o.e· o· s|¬||a·. +S ¬|ootes u 28-+0 st·o'es oe· ¬|oote
oo sett|oz S).
3 Sta|·¬aste·. ose '|ote·va|s' sett|oz. |eve| S-8 o· ¬aooa| sett|oz o¦ c|o|ce.
(/|.avs |eave to |ast. Sta·t|oz oo t|e Sta|·¬aste· .|eo co|o cao be |a·s| oo
t|e ca|¦ ¬osc|es.)
+6. /|te·oat|ve
t·a|o|oz
|ooo|oz |s a soec|¦c t·a|o|oz too| ¦o· bo×|oz. aoo |as
beeo a t·ao|t|ooa| eooo·aoce svste¬ ¦o· cooot|ess vea·s.
3ot |¦ t|e .eat|e· |s ¦oo| (oeeo soo.. sto·¬v o· ¦ozzv)
aoo oo|ess t|e·e |s a t·eao¬||| ava||ab|e. ·ooo|oz |s oot. /|so. |¦ voo a·e
so¦¦e·|oz ¦·o¬ a st·a|oeo ca|¦ ¬osc|e o· /c||||es teoooo. voo .oo|o be
oo.|se to ·oo. Yoo st||| .aot to ¬a|ota|o voo· ae·ob|c ¦toess. so voo ¬av
oeeo to t·a|o |o a .av t|at ·eooces |¬oact o· ove·ose. |o t|e s|o·t te·¬.
oot|| voo cao ·eso¬e ·ooo|oz. |¦ voo |ave to see' ao a|te·oat|ve t·a|o|oz
¦o·¬. |oo' ¦o· so¬et||oz t|at .||| o·ov|oe |ote·est o· va·|etv. Co¬b|o|oz
va·|oos svste¬s. t|e oooo|a·|tv o¦ .||c| |s ¬a|o|v ooe to t|e z·o.t| o¦
t·|at||oo t·a|o|oz. |s o¦teo ·e¦e··eo to as c·oss-t·a|o|oz. T·a|o|oz s|oo|o
be soec|¦c ¦o· voo· soo·t. bot |¦ oo ot|e· ¦o·¬s o¦ ae·ob|c t·a|o|oz a·e
ooss|b|e. t·v stat|c o· ·oao cvc||oz. Cooceot ·o.e· (o· s|¬||a· stat|c ·o.e·).
Sta|·¬aste· aoo s.|¬¬|oz. |oo' to ac||eve a 30-+S ¬|oote sess|oo.
¬e·e |s a sozzesteo .o·'oot. (| |ave ||¬|teo t|e cvc||oz sect|oo to
+3S
+0 ¬|ootes as | |ave 'oo.o oeoo|e
sta·t to |ose t|e .||| to ||ve |¦ |t zoes
aov |ooze·.)
St·etc| be¦o·e|aoo (6-8 secooos
oe· ¬osc|e z·ooo) aoo
a¦ t e·.a·os (30 secooos oe· ¬osc|e z·ooo).
5winning
T|e a||-·oooo ¬osc|e tooe·. sooe·b |¦ voo a·e ·ecove·|oz ¦·o¬ |o|o·v.
S.|¬¬|oz o|aces |ess st·ess t|ao ot|e· c·oss-t·a|o|oz act|v|t|es oo ¬osc|es.
booes aoo |o|ots. .|||st |¬o·ov|oz ¬osco|a· aoo ca·o|ovasco|a· st·eozt| aoo
¦e×|b|||tv. |o ||s b|oz·ao|v ¯'e ¯o·to· ¯e··c· (a z·eat ·eao). |eoov 3oc|aoao.
t|e |ezeooa·v ¦o·¬e· .o·|o ||z|t.e|z|t c|a¬o|oo. att·|boteo ||s te··|¦c
|ooz oo.e· to t|e |oze oo¬be· o¦ |eozt|s |e s.a¬ oooe·.ate· at ||s
|oca| bat|s. \a·¬ oo at ¦·st .|t| a ¦e. easv |eozt|s. esoec|a||v |¦ voo |ave
oot s.o¬ |ate|v. Coos|oe· |ote·va| t·a|o|oz. a|te·oat|oz soeeo aoo ·ecove·v
|eozt|s.
Aerobic cIasses
So ¬aov zovs .||| oot tooc| ao ae·ob|cs c|ass .|t| a teo-¦oot ba·zeoo|e.
as t|ev coos|oe· |t to be too 'z|·|v'. |oe to t|e |o¦o× o¦ |azze·c|se.
bo×e·c|se. Tae 3o aoo oo¬e·oos oe. e×e·c|se c|asses. ae·ob|cs |as ta'eo
a b|t o¦ a bac' seat. |·oo|ca||v. |t |s a zooo acco¬oao|¬eot to bo×|oz. as
¬ost c|asses coota|o e|e¬eots t|at ca|| ¦o· ba|aoce aoo co-o·o|oat|oo. |t
.||| a|so |¬o·ove ca·o|ovasco|a· caoac|tv aoo ¬osco|a· eooo·aoce. | |ave
'oo.o zovs o·azzeo a|ooz '|c'|oz aoo sc·ea¬|oz bv t|e|· z|·|¦·|eoos o·
.|ves to c|asses. bot |ave oeve· 'oo.o aov o¦ t|e¬ to ao¬|t t|ev .e·e
oot e×|aosteo bv t|e eoo. ||'e ¬ost e×e·c|se c|asses o¦ t||s oato·e. t|e
ooa||tv o¦ t·a|o|oz ||ozes oo t|e ab|||tv o¦ t|e |ost·octo·.
+36
+¯.+ T|o¬b|ess baz ¬|tts
+¯. |oo|o¬eot
|o· voo· soec|¦c bo×|oz t·a|o|oz oeeos. t|e·e a·e so¬e obv|oos
·eoo|·e¬eots voo .||| oeeo st·a|z|t a.av. aoo t|e·e a·e ot|e· |te¬s voo
cao aoo as voo o·oz·ess.
Bag nitts
|sseot|a| ·eoo|·e¬eot. /|.avs zo ¦o· zooo ooa||tv |eat|e· ooes. t|e
v|ov| tvoe teoo to .ea· oo|c'|v. o¦¦e· |ess o·otect|oo aoo so||t eas||v. | t||o'
¦·o¬ t||s voo ¬av |ave obse·veo t|at | a¬ oo ¦ao o¦ t|e¬. |a'e so·e voo
|ave a ||tt|e ·oo¬ |o voo· oe. z|oves. t|e·e be|oz t.o ·easoos ¦o· t||s.
voo· |aoos .||| beco¬e |ot |¦ voo .ea· t|e z|oves ¦o· a |ooz sess|oo.
aoo t|ev .||| e×oaoo. Sooz-¦tt|oz z|oves .||| o·ove ooco¬¦o·tab|e.
voo .||| ooss|b|v .aot to .·ao voo· |aoos. esoec|a||v |¦ voo .o·'
oo t|e |eavv baz. |eave eoooz| ·oo¬ ¦o· t|e
.·aos.
Cooo ooa||tv z|oves co¬e |o
s¬a||. ¬eo|o¬ aoo |a·ze. so
voo s|oo|o ¦oo a zooo
¦t. /t oo· zv¬. aoo.
| |¬az|oe. a z·eat
¬aov ot|e·s. |s a ·o.
o¦ bo×es ¦||eo .|t|
|ooz-abaooooeo z|oves
|o .||c| oeoo|e cao. |o
t|e |ote·ests o¦ ecooo¬v. ta'e
a '|oc'v o|o'. | ¦ee| t||s |s a ¦a|se
+3¯
+¯.2 Staooa·o baz ¬|tts
ecooo¬v. oo|ess voo eo|ov voo· |aoos ·ee'|oz .|t| t|e st·ooz oooo· o¦
oe·¦o·¬|oz sea|s t|at oo soao
'oo.o to ¬ao'|oo cao
oeot·a||se ¦o· oavs.
+38
/vo|o t||s o|eoo¬eooo occo··|oz .|t| voo· o.o z|oves bv z|v|oz
t|e¬ a ·ezo|a· s|ot o¦ |etto×. .||c| '|||s o¦¦ bacte·|a. |eto·o to voo·
sc|oo|oavs. aoo .·|te voo· oa¬e oo t|e¬ ¦o· t|at occas|oo .|eo voo
sto¬b|e oazeo aoo coo¦oseo ¦·o¬ t|e zv¬ |eav|oz t|e¬ be||oo. ||oo|oz
to ·eoo·t t|e¬ ¬|ss|oz to t|e zv¬ .||| oot be |e|oeo bv t|e |o¦o·¬at|oo
t|at 't|ev a·e ·eo'.
Focus pads (hook and jab pads)
/za|o zo ¦o· t|e best |eat|e· va·|etv voo cao a¦¦o·o. T|e v|ov| ooes
¦a|| ¦a· s|o·t o¦ .|at |s ·eoo|·eo. aoo t|e caovas ooes sooo ta'e oo t|e
coos|steocv o¦ b·eao oooo|oz. |a·o|v cooooc|ve to '¦eeobac''.
Handwraps
Cet t|e e|ast|cateo va·|etv. .||c| a·e |ess ||'e|v to beco¬e oo·ave||eo
.|t| ose. T|ese |ave a ve|c·o ¦asteo|oz. t|e ooes t|at oeeo tv|oz ·eoo|·e
oots|oe |e|o. Yoo· .·aos .||| |esseo aov ab·as|ve ·obb|oz ¦·o¬ t|e z|ove.
aoo ass|st |o 'eeo|oz a st·a|z|t .·|st. |o ||oe .|t| t|e 'ooc'|es aoo oot
'coc'eo'. .||c| caoses .·|st |o|o·v (see sect|oo oo 'o·o.·oos o. ++S).
5parring equipnent
Sporr|ng g|oves
T|ese teoo to va·v .|t| t|e s|ze o¦ t|e ose·. T|ev a·e oot |ost to
o·otect voo· soa··|oz oa·toe·'s |eao. bot a|so t|e ·e|at|ve|v ¦·az||e booes
o¦ t|e |aoo. S¬a|| .o¬eo .||| ·eoo|·e ++ oz. z|oves. bot ¬ost zovs oeeo
+6 oz.. o· eveo +8 oz. 'o|||o.s'. T|e ·eootab|e b·aoos ¬a'e t|e¬ |o a||
.e|z|ts. bov t|e best voo cao a¦¦o·o. T·eat t|e¬ o·ooe·|v aoo t|ev .||| |ast
¦o· vea·s. |eve· oot t|e¬ oo.o oo t|e ¦oo·. t|ev cao o|c' oo bacte·|a.
.||c|. above a||. s|o.s a ¬a·'eo |ac' o¦ ·esoect ¦o· voo· oa·toe·. \·|te
voo· oa¬e oo t|e¬ aoo 'oetto×' t|e¬ ·ezo|a·|v. as t||s .||| o·eveot t|e¬
¦·o¬ ¦o·¬|oz oeo|c||||o bet.eeo sess|oos.
+3³
+¯.3 C·o|o zoa·o
+¯.+ 3o×|oz boots
Mouthguord / gumsh|e|d
|aooato·v ¦o· soa··|oz. Yoo |ave. to ¬v 'oo.|eoze. oo|v t.o c|o|ces
|e·e. ooe |s c|eao aoo t|e ot|e· |s e×oeos|ve. T|e·e |s a tvoe t|at co¬es
a|·eaov ¬oo|oeo. oo oot eveo coos|oe· t|ese.
T|e oo-|t voo·se|¦. T|ese .e·e |o|t|a||v ooo· ooa||tv. bot t|e oe.e·
va·|etv |s e×t·e¬e|v zooo. Yoo s|¬o|v o·oo |t |o |ot .ate· to ¬a'e |t
¬a||eab|e. ooo |oto voo· ¬oot|. b|te oo.o aoo |o|o ¦o· +0 secooos.
t|eo |¬¬e·se |o co|o .ate· to set. /t t|e t|¬e o¦ .·|t|oz t|ese cost
oo|v L2-L3.
|eac| ¦o· voo· c·eo|t ca·o as t||s oe×t ve·s|oo |ovo|ves voo· oeot|st.
.|o .|||. at a o·|ce. ¬a'e a oe·¦ect ta||o·-¬aoe ¬oot|zoa·o bv ta'|oz
ao |¬o·ess|oo |o |ot .a×. t|e sa¬e ¬et|oo as oseo ¦o· ¦a|se teet|.
Groin guard
¬|z||v aov|sab|e ¦o· t·a|o|oz. |o.-
o·|ceo ¬ate·|a| ve·s|oos aoo e×oeos|ve
bot ||z||v e¦¦ect|ve |eat|e· ve·s|oos (|o
bo×|oz. zeoe·a||v ·e¦e··eo to as a 'coo')
a·e ava||ab|e. T|e·e a·e ·eao||v ava||ab|e
.o¬eo's ve·s|oos t|ese oavs. |t's oot |ost
zovs .|o cao zet |o·t ¦·o¬ t|at e··aot
|o. s|ot.
Footwear
T||s |s oo·e|v oo.o to oe·sooa| c|o|ce.
3o×|oz boots z|ve zooo z·|o aoo |e|o
.|t| t|e s||o|oz asoect o¦ ¦oot.o·'. T|ese
co¬e |o '||z| |ez' o· '|o. |ez'. T|ev a·e
ava||ab|e |o |eat|e·. svot|et|c ¬ate·|a| o·
a co¬b|oat|oo o¦ bot|. /|| a·e ¦oe. |o ¬v
++0
+¯.S ¬eaozoa·o. ¬oot|zoa·o.
+6oz soa··|oz z|oves
est|¬at|oo. |aov oeoo|e a·e |ost as |aoov aoo |ost as co¬oeteot |o c·oss-
t·a|oe·s o· ·ooo|oz s|oes.
Headguards
|o. co¬oo|so·v |o a¬ateo· bo×|oz. aoo t|e best
bet |¦ voo a·e zo|oz |o ¦o· se·|oos soa··|oz. T|e
t·oob|e .|t| |eaozoa·os |s t|at a bo×e· oooseo
to soa··|oz .|t|oot ooe cao be a t·|¦e
cava||e· aboot ta'|oz |eao s|ots. t·eat|oz
t|e |eaozoa·o as |oso·aoce. Soa··|oz
.|t|oot ooe teac|es voo to ¬ove t|e
|eao oe¦eos|ve|v. as voo s|oo|o.
|¦ voo a·e zo|oz to zet ooe.
t|eo a zooo ooa||tv
|eat|e· ¬ooe| |s t|e
oo|v ·ea||st|c oot|oo.
v|ov|. ¦oa¬-¦||eo
|eaozoa·os o¦¦e·
|ess o·otect|oo
aoo |ave a oastv
|ab|t o¦ s||oo|oz
aboot. t|os
oeeo|oz coostaot
ao|ost¬eot. /
oeceot b·aoo-oa¬e
|eaozoa·o. .||c|
a·e s|zeo ¦o· a zooo
¦t. .||| oot s||¦t aboot
+++
+¯.6 T|¬e·s
|o co¬bat. T|e ve·s|oo t|at a|so o·otects t|e c|ee'booes teoos to be
oea·e·. bot o¦¦e·s a ||z|e· |eve| o¦ o·otect|oo.
Handy, but non-essentiaI kit
/ coootoo.o t|¬e·. Yoo |ave a ·aoze o¦ oot|oos.
a ¬ooest|v o·|ceo coootoo.o a¦¦a|· (/·zos se|| t|e¬)
ooe o¦ t|ose .|oo-oo ezz t|¬e·s t|at 'o|oz' at ze·o
a stoo.atc| .|t| ao aoo|b|e a|a·¬
t|e stoo.atc| oo voo· ¬ob||e o|ooe
a soo·ts .atc|. soc| as Cas|o C s'c:' o· T|¬e× |·c··o· .|t| ao
aoo|b|e a|a·¬
¦o· |o¬e t·a|o|oz. a |a·ze (voo ooo't .aot to soo|ot) c|eao c|oc' .|t|
a secooo |aoo (¬|oe set ¬e bac' L2.S0 at
|'ea).
|e¬e¬be·. |¦ voo a·e s'|oo|oz o· .o·'|oz
oo t|e oooc|baz. voo oo oot .aot to |ote··oot
voo· sess|oo to |oo' at voo· .atc|. voo· t|¬|oz
oev|ce oeeos to be v|s|b|e o· aoo|b|e to a||o.
coot|oooos t·a|o|oz.
Dettox
3e¦o·e | o·o¬ote t|e v|·toes o¦ t||s o·oooct. | ¬ost coo¦·¬ t|at
| |ave oo s|a·es |o. o· oa·t|co|a· a¦¦ect|oo ¦o·. |ec'|tt 8 Co|e¬ao.
t|e ¬aoo¦acto·e·s o¦ |etto×. / ¦o·¬e· co||eazoe. /ot|oov |o|osoo.
coos|oe·eo t|e best t·a|o|oz t|o | eve· oasseo oo to ||¬ .as to
t·eat voo· t·a|oe·s to a ||z|t soo|·t o¦ |etto× oo a ·ezo|a· bas|s.
t|e·ebv e||¬|oat|oz soso|c|oo t|at t|ev |ao beeo ¬|soseo bv a
cat. T|e sa¬e zoes ¦o· voo· z|oves. .o·o |ooz-te·¬ .|t|oot ao
aot|-bacte·|a| so·av. t|ev cao occas|ooa||v ooob|e as ao aoaest|et|c.
++2
C|eao t|e so·¦ace o¦ z|oves aoo oaos as .e||. |t |s |oev|tab|e t|at t|ev .|||
|ave soeot so¬e t|¬e oo t|e zv¬ ¦oo·. as .e|| as ·ece|v|oz a ||z|t o·ess|oz
o¦ oe·so|·at|oo ¦·o¬ t|¬e to t|¬e.
ln your training bag
||·st o¦ a||. zet t|e b|zzest. sto·o|est baz voo cao ca··v. so voo a·e
a|.avs .e|| o·eoa·eo .|t| a|| voo· '|t oo boa·o.
|oo't ¦o·zet t|e.
¦|o-¦oos. avo|o ve··ocas at a|| costs. T|ev a·e |a·oe· to zet ·|o o¦ t|ao
a tattoo.
o|ast|c baz (ca··|e· baz .||| oo). |eeo .et sto¦¦ a.av ¦·o¬ '|t voo
oeeo to 'eeo o·v. aoo avo|o z|v|oz voo· baz t|at 's.|¬¬|oz bat|'
oooo·.
.ate· bott|e. stav |vo·ateo. zet a |a·ze ooe. ¦|| ¦·o¬ t|e tao aoo s|o as
voo t·a|o.
||z|t.e|z|t soeeo ·ooe. zet ao |oe×oeos|ve o|ast|c ·ooe to ca··v. |o
case t|e ooes at t|e zv¬ a·e a|| |o ose.
|oz boo'. 'eeo a oote o¦ voo· ea·|v o·oz·ess |¦ voo a·e sta·t|oz oo
a t·a|o|oz o·oz·a¬. Yoo cao .·|te oot voo· |oteooeo .o·'oot |o
aovaoce to be ¦o||v o·zao|seo .|eo voo zet to t|e zv¬. o· o|otocoov
t|e .o·'s|eets oo oazes 68 aoo +02. Yoo oo|v oeeo a s¬a|| e×e·c|se
boo'. Co·ev. .|o ¦eato·es |o ¬aov o¦ t|e o|otos |o fc·¸ ¯t·ess.
.·|tes oo.o eve·vt||oz oe. |e |as z|eaoeo |o ao /+ boo'. as a
¬e¬o ¦o· o·act|ce o·|||s. |t |s ||s .av o¦ co¬¬|tt|oz |t to ¬e¬o·v.
.||c| | t||o' |s soooo.
.ate·o·oo¦s. a c|eao ¦o|o-oo .ate·o·oo¦ too aoo t·oose·s a·e a zooo
aoo|t|oo |¦ voo· t·a|o|oz |ovo|ves ootooo· .o·'. Yoo osoa||v zet t|e
ooa||tv voo oav ¦o· .|t| t||s so·t o¦ za·¬eot.
.a·¬-oo zea·. |¦ t|e .eat|e· |oo's oob|oos o· t|e zv¬ |as ooo·. o·
++3
oo |eat|oz. t|·o. |o a |oooeo too aoo a .oo||v |at.
Vase||oe. Vase||oe ove· t|e eveb·o. o·eveots s.eat ¦·o¬ ·ooo|oz |oto
voo· eves. ¬a'|oz t|e¬ st|oz aoo |¬oa|·|oz voo· v|s|oo. |t a|so |e|os
o·otect aza|ost c|a¦oz aoo ¦·|ct|oo ¦·o¬ c|ot||oz. esoec|a||v oe. '|t.
aovooe .|o |as so¦¦e·eo t|e o·eaoeo 'o|oo|e ·as|' .||| 'oo. .|at |
¬eao.
bo×|oz taoe/so·z|ca| taoe. to cove· |aces oo |ace-oo z|oves aoo |aoov
¦o· ·ooo|oz ·eoa|·s to '|t.
ln the washbag
/oa·t ¦·o¬ s|o.e· ze| aoo to||et·|es. |oc|ooe.
Vase||oe (as e×o|a|oeo above)
s¬a|| oac'et o¦ o|aste·s
s¬a|| (oa||) sc|sso·s
/·o|ca c·ea¬ (¦o· b·o|ses. | st||| be||eve |t .o·'s)
s¬a|| o|ast|c bott|e o¦ ¬assaze o|| (³³º z·aoe-seeo o||. +º |aveooe·
esseoce). 3ov z·aoe-seeo o|| |o sooe·¬a·'ets. aboot L+ ¦o· a ' ||t·e.
|sseoce ¦·o¬ 3oov S|oo. aboot L2
oac'et o¦ c|eao t|ssoes aoo ¬eo|-.|oes.
Wrapping your hands
\·aoo|oz voo· |aoos |s a o·ecaot|oo | caooot ·eco¬¬eoo too ||z||v.
|aov o¦ t|e booes o¦ t|e |aoo a·e s¬a|| aoo e×t·e¬e|v vo|oe·ab|e to |o|o·v.
\|et|e· voo a·e ||tt|oz t|e oaos. t|e baz. o· soa··|oz. |t |s .|se to .·ao
voo· |aoos. T||s |s esoec|a||v t·oe o¦ soa··|oz. t|e s'o|| |s a z·eat oea| |a·oe·
t|ao t|e |aoo' / co¬¬oo |o|o·v. oa·t|co|a·|v ·eza·o|oz oe.co¬e·s. |s to
t|e .·|st. |ess e×oe·|eoceo oeoo|e |ave a teooeocv to coc' t|e|· .·|st
|o .|at | |ave. ¦a|·|v acco·ate|v. |ea·o oesc·|beo as a 's.ao oec'' act|oo.
.||c| |s ||z||v ||'e|v to o·ove |o|o·|oos to t|e .·|st. |t |s ¦o· t||s ·easoo t|at
+++
| ·eco¬¬eoo ta'|oz t|e .·ao a ||tt|e .av oo t|e a·¬ so t|at t|e .·|st |s
|o t|e ¬|oo|e o¦ t|e o·otecteo a·ea. t|os a¦¦o·o|oz t|e ¬a×|¬o¬ a¬ooot
o¦ soooo·t. |o t|¬e. oov|ces |ea·o to st·a|z|teo t|e a·¬ oo |¬oact. bot
eveo e×oe·|eoceo bo×e·s cao st||| oa¬aze t|e .·|st. |¦ voo a·e ¦·eooeot|v
t·oob|eo .|t| o|zz||oz .·|st |o|o·|es. coos|oe· coot|oo|oz voo· .·aoo|oz
¦o·t|e· oo t|e a·¬.
T|e·e a·e va·|oos .avs o¦ .·aoo|oz. T|e e×a¬o|e | |ave z|veo |s ooe
co¬¬oo|v oseo at oo· zv¬. bot t|e·e a·e ¬aov va·|at|oos aoo voo ¬av. |o
t|¬e. oeve|oo a svste¬ o¦ .·aoo|oz t|at voo t||o' so|ts voo best. / |ot .|||
oeoeoo oo t|e |eozt| o¦ t|e .·aos. voo .aot to o·otect voo· |aoo bot st|||
zet voo· z|ove oo .|t|oot os|oz a s|oe|o·o. | ¦oo t|e s||z|t|v e|ast|cateo
va·|etv o¦ .·ao .o·'s best. t|ev z|ve |ost t|e ·|z|t a¬ooot o¦ o·esso·e
aoo a·e |ess ||'e|v to co¬e oo·ave||eo. T|e o·|ce o|¦¦e·eoce |s ¬|o|¬a|. at
t|e t|¬e o¦ zo|oz to o·ess t|e e|ast|cateo ve·s|oo a·e o·|ceo at LS. a s¬a||
o·|ce to oav ¦o· t|e o·otect|oo t|ev z|ve. |e¬e¬be·. |aoo |o|o·|es a·e
co¬¬oo aoo cao s|oe||oe voo ¦·o¬ ¦o|| t·a|o|oz ¦o· a ¦·ost·at|oz|v |ooz
oe·|oo.
Caot|ooa·v oote. .as| voo· .·aos ¦·eooeot|v. Yoo· |aoos s.eat
o·o¦ose|v .|eo .·aooeo aoo .ea·|oz z|oves. |eoeateo ose .|t|oot
.as||oz cao z|ve t|e |¬o·ess|oo t|at t|ev coo|o c·a.| a.av oo t|e|·
o.o'
|ot |oc|ooeo above. bot e×t·e¬e|v ose¦o|. |s a s¬a|| bott|e o¦ C|bas C||.
|¦ voo oeeo to c|ea· voo· |eao. |t |s a|so ose¦o| ¦o· a '.a'e oo' (s¬e|||oz
sa|ts |av|oz beeo ¦·o.oeo oooo bv ||·st /|o boo|es). |t a|so ooob|es as
a ¬assaze o||. bot 'eeo c|ea· o¦ seos|t|ve ·ez|oos' T|ze· 3a|¬. |a|ze× aoo
ot|e· '|ot ·obs' a·e so¬et||oz t|at voo e|t|e· |ove o· |ate (|'¬ |o t|e
|atte· catezo·v). bot at |east eve·vboov .|t||o a S0 va·o ·ao|os .||| 'oo.
.|e·e to |ocate voo.
|ost o¦ t|e eoo|o¬eot oseo |o t||s boo' |s ava||ab|e ¦·o¬ ....
¦z|tzea·.co.o' o· t|e te|esa|es ||oe oo 020¯ ¯2³ S¯8³.
++S
+¯.¯ \·aoo|oz voo· |aoos
++6
+8. |ot·|t|oo
The fueIIing process~dietary advice
/ovboov |ovo|veo |o co¬oet|t|ve bo×|oz .||| |ave to eat .|t||o t|e
coost·a|ots o¦ a o|et t|at .||| oot |eooa·o|se t|e|· .e|z|t. to stav .|t||o
t|e|· .e|z|t o|v|s|oo. as .e|| as be|oz |o too ¦z|t|oz s|aoe.
/s voo a·e oo||'e|v. at t||s staze. to be too cooce·oeo aboot ¬a'|oz a
oa·t|co|a· .e|z|t. voo cao |ost cooceot·ate oo eat|oz to t·a|o to t|e best
o¦ voo· caoab|||t|es. Co|v .|eo voo zet |oto too s|aoe cao voo coos|oe·
t|e |oea o¦ co¬oet|t|oo. T|e ¦ooo voo eat |s o¦ t|e ot¬ost |¬oo·taoce. |¦
voo .e·e zo|oz oo a |ooz ·oao |oo·oev. voo .oo|o aoto¬at|ca||v eoso·e
t|at voo· ¦oe| tao' .as ¦o||. aoo be¦o·e ·eto·o|oz voo .oo|o ·e¦oe| t|e ca·.
So ¬aov oeoo|e .||| oot o·e¬|o¬ ¦oe| |o t|e|· ca· bot t·eat t|e|· boov to
sobstaooa·o. aoo o¦teo |oso¦¦c|eot. ¦oe|.
T|e·e a·e oo. so ¬aov .o·t|v. |o¦o·¬at|ve boo's oo soo·ts oot·|t|oo.
.·|tteo bv o·o¦ess|ooa| oot·|t|oo|sts. t|at eve·vboov cao ¦oo oot e×act|v
.|at t|ev oeeo to be eat|oz ¦o· t|e|· soec|¦c soo·t. Sao|v. ¦e. o¦ t|e¬ z|ve
aov aov|ce oo .|at voo ·eoo|·e ¦o· bo×|oz. aoo teoo to aov|se oo o|ets
¦o· ·ooo|oz. cvc||oz aoo s.|¬¬|oz. eveo t|e zooo /¬e·|cao boo's oo t|e
sa¬e bot t|·o. |o 'socce·' as .e||. as /¬e·|cao .o¬eo |ave ta'eo to |t
.|t| z·eat soccess.
| |ave t|e·e¦o·e oot tozet|e· .|at | |ooe .||| e×o|a|o .|at voo s|oo|o
be eat|oz to zet |o ¦z|t|oz cooo|t|oo. os|oz t|e aov|ce | |ave z|veo to
stooeots ove· ¬aov vea·s. To ¬v 'oo.|eoze. oooe o¦ t|e¬ |ave o|eo ¦·o¬
|t. aoo ¬ost |ave beco¬e ve·v ¦t. o· at |east ¦tte·.
|o oot soooeo|v beco¬e ¬oo'|s| aboot |t. z|v|oz oo a|| voo· co··eot
o|et to s.|tc| to ·|ce aoo |eot||s. |a'e so¬e z·aooa|. to|e·ab|e c|aozes
++¯
ove· voo· t·a|o|oz oe·|oo to a ¬o·e so|tab|e soo·ce o¦ ¦oe|. Yoo .||| ve·v
ooss|b|v ¦oo t|at .|at | aovocate .||| oot ·eoo|·e a z·eat oea| o¦ c|aoze
¦·o¬ voo· co··eot eat|oz |ab|ts. |ost ·e¬e¬be· t|at |¦ voo oo t|e |eve| o¦
voo· t·a|o|oz. voo .||| oeeo ao |oc·easeo ¦ooo sooo|v o¦ t|e ·|z|t so·t.
Co· ¬a|o soo·ce o¦ eoe·zv co¬es ¦·o¬ ca·bo|vo·ate. o·ote|o aoo
¦ats. Ct|e· ¦ooo coost|toeots a·e v|ta¬|os. ¬|oe·a|s aoo .ate·. V|ta¬|os
aoo ¬|oe·a|s o|av esseot|a| ·o|es |o oo· c|e¬|ca| o·ocess. .e a|| oeeo
.ate· ¦o· a|| oo· ¬a|o· ¦ooct|oos (aboot 60º o¦ oo· boov |s co¬ooseo
o¦ .ate·).
Carbohydrates (hitherto referred to as carbs, for short)
T|ese s|oo|o o·ov|oe t|e bo|' o¦ voo· eoe·zv. aoo t|e·e¦o·e. voo· o|et.
¬a·o t·a|o|oz oeoo|e s|oo|o a|¬ ¦o· aboot 60º o¦ t|e|· |ota'e to be ca·bs.
T|ev co¬e |o t.o ¦o·¬s. s|¬o|e aoo co¬o|e×. aoo t||s cao be coo¦os|oz.
3ot| s|¬o|e aoo co¬o|e× ¦o·¬s |ave oot·|t|ooa| va|oe. bot eote· t|e
b|ooost·ea¬ at o|¦¦e·eot ·ates to be coove·teo to z|vcozeo ¦o· eoe·zv.
T||s ·ate |s ||steo |o t|e z|vcae¬|c |ooe×. a svste¬ c·eateo o·|z|oa||v to |e|o
o|abetes so¦¦e·e·s .|t| t|e|· |oso||o sooo|v. aoo ·e¦e··eo to as t|e C| o¦ a
¦ooosto¦¦. T||s |s oot a|.avs obv|oos. bot co·o¦a'es |ave a C| o¦ 8+ (oot o¦
+00). .|e·eas ao aoo|e ·ez|ste·s oo|v 38. / ose¦o| ||tt|e boo' |s ¯'e `e.
C'.:cse |e.c'.tc·. a t|ov ooc'et boo' t|at z|ves a ¦o|| ||st o¦ t|e C|s o¦ ¬ost
ca·bs (see 'e'o|.' 'te·ot.·e o. +60). T||s |s |aoov .|eo voo oeeo to 'oo.
.||c| ca·bs to eat be¦o·e (|o. |ooe×) aoo a¦te· t·a|o|oz (||z| |ooe×). T||s
|s becaose voo .||| .aot so¬et||oz t|at .||| s|o.|v ·e|ease eoe·zv ove·
voo· .o·'oot. aoo so¬et||oz to e|evate voo· z|ocose |eve| as sooo as
ooss|b|e a¦te· voo· .o·'oot.
|o¦o·tooate|v. |o t|e \este·o o|et .e |oc|ooe a |a·ze a¬ooot o¦ s|¬o|e
ca·bs ¦·o¬ ·e¦oeo. cooceot·ateo soza·s |o soc| ¦ooos as b|sco|ts. ca'es.
soza·v b·ea'¦ast ce·ea|s. boos aoo ¬aov s|¬||a· o·ooocts. aoo oot so ¬oc|
o¦ t|e ¬o·e sta·c|-·|c| ca·bs ¦·o¬ o|aots aoo z·a|os. /za|o. ooo't beco¬e
++8
too st·|ct .|t| voo·se|¦. |ost eat t|e¬ |o ¬ooe·at|oo. |e¬e¬be· oot to
coat t|e |ea|t|v oot|oos soc| as oasta. ba'eo ootatoes aoo ·|ce |o ¦ats.
soc| as botte· o· a ||z|-¦at saoce.
\|eo aov|s|oz .|at to eat | oo. o¦ coo·se. acceot t|at t|e |oo|v|ooa|'s
¦ooo to|e·aoce aoo a||e·z|es .||| be c·|t|ca| to t|e|· oot·|t|oo. | .||| te||
voo t|at a z·eat b·ea'¦ast to sta·t t|e oav |s a bo.| o¦ ce·ea| .|t| |o.-
¦at ¬||' aoo a baoaoa. bot t||s |s oot o¦ ¬oc| ose |¦ voo |ave |act|c o·
z|oteo |oto|e·aoce. o· |ate baoaoas. T|e·e¦o·e. | |ave |ost ¬eot|ooeo .|at
z·ooos to c|oose ¦·o¬. aoo .|v | ¦ee| voo .||| oeeo t|e¬. \|at voo
se|ect ¦·o¬ t|e¬ ¬ost so|t voo· |oo|v|ooa| oeeos.
Fruit and vegetabIes
|oea||v voo ·eoo|·e S oo·t|oos o¦ ¦·o|t o· vezetab|es a oav. |ost ¦o·
voo· oo·¬a| o|eta·v ·eoo|·e¬eot. bot ¬o·e |¦ voo a·e t·a|o|oz |a·o.
\|eo |t co¬es to ¦·o|t aoo vezetab|es. zo ¦o· as ¬oc| va·|etv as voo cao.
\|eo eat|oz oot. zo ¦o· t|e ¦·o|t sa|ao aoo ¦o·zo t|e zateao. o||e oo t|e
vezetab|es o· sa|ao aoo z|ve t|e ¦·|es a .|oe be·t|. /|| ¦·o|ts |ave z·eat
oato·a| oot·|t|ooa| beoe¦ts. bot zo easv oo avocaoos. as t|ev a·e ||z| |o
¬ooooosato·ateo ¦ats.
|·o|t |o|ces a·e a cooveo|eot .av o¦ zett|oz ca·bs oo boa·o. o·
·e¦oe|||oz. bot ·eao t|e |abe|. |oo't tooc| t|e va·|et|es .|t| aooeo soza·
o· s.eeteoe·s. oot ¦o· oato·a| ¦·o|t |o|ce oo|v.
CereaIs
3·ea'¦ast ce·ea|s ¬a'e oot |ost a z·eat sta·t to t|e oav. T|ev .||| be
¦oe |¦ voo zet |o too |ate to coo' so¬et||oz bot oeeo a oo|c' ¬ea|.
S|·eooeo \|eat aoo C|ee·|os a·e e×a¬o|es o¦ .|o|ez·a|o ce·ea|s aoo
t|e·e a·e ¬aov ot|e·s. ·eao t|e |oz·eo|eots oo t|e s|oe o¦ t|e bo× be¦o·e
voo bov. \|et|e· voo zo ¦o· ce·ea| o· ¬oes||. oot ¦o· va·|et|es |o. |o soza·
aoo soo|o¬. bot ||z| |o v|ta¬|os. as ¦oooo |o t|e '¦o·t|¦eo' va·|et|es.
++³
OatneaI
Cats |ave oot·|t|ooa| va|oe as ca·bs. o·ote|o. ¦b·e aoo v|ta¬|os. |o··|oze
|s |o. |o ¦at aoo |as a |o. C|. ¬a'|oz |t a oe·¦ect b·ea'¦ast ¦ooo .|et|e·
voo o·e¦e· |t .|t| ¬||' o· .ate·. t|e |atte· o¦ .||c| | .oo|o oe·sooa||v
coos|oe· t|e c|o|ce o¦ t|e oeo|cateo oo|v.
Bread
Co ¦o· t|e .|o|e-z·a|o va·|etv. .||c| teoos to |ave ¬o·e oot·|t|ooa|
va|oe t|ao |ts ¬o·e ·e¦oeo .||te coos|o. |oo' a|so ¦o· .|o|ez·a|o/
.|o|e¬ea| ve·s|oos o¦ o|tta. to·t|||as aoo baze|s to co¬b|oe .|t| a |ea|t|v
o·ote|o ¦|||oz (see o·cte· o. +S0).
Crackers, crunpets and nufñns
/s .|t| b·eao. zo ¦o· t|e oa·'e· .|o|e-z·a|o va·|etv. \|t| ¬o¦¦os t·v
t|e oat¬ea| o· b·ao tvoes as ooooseo to t|ose ¬aoe .|t| .||te b·eao.
T·v t|e¬ .|t| |a¬ aoo a oez||z|b|e a¬ooot o¦ botte· |¦ ·eoo|·eo ¦·o¬ ¦o·ce
o¦ |ab|t. ooo't oeov voo·se|¦ eve·vt||oz'
Pasta
¬|z| |o sta·c| vet |o. |o ¦at. oasta |as beco¬e t|e soo·tsoe·soo's
¦ooo o¦ c|o|ce. T|e 'oasta oa·tv' |as beeo a o·e-¬a·at|oo ·|toa| ¦o· vea·s.
T|e sec·et o¦ zett|oz t|e ¬ost ¦·o¬ oasta |s to oot s|ave· ||z| ¦at saoce
a|| ove· |t.
Co ¦o· to¬ato-baseo saoces .|t| oo|oos. o||ves. |e·bs. ¬os|·oo¬s.
oeooe·s aoo ot|e· vezetab|es. as ooooseo to saoces ·|c| |o c·ea¬ o·
c|eese. T·v .|o|e¬ea| oasta. .||c| |as ¬o·e o|eta·v ¦b·e t|ao |ts oa|e·
coos|o. a|t|ooz| t|e o|a|o va·|etv |s st||| ·|c| |o ¦b·e aoo sta·c|.
Rice
T|e stao|e ¦ooo o¦ |a|¦ t|e .o·|o (t|e s||¬¬e· |a|¦ |o ¬v e×oe·|eoce).
+S0
|t |as oo¬e·oos |ea|t| beoe¦ts. |t |s a va|oab|e soo·ce o¦ sta·c|. esoec|a||v
b·o.o ·|ce. ||'e oasta. |t |s easv to o·eoa·e. |s |oe×oeos|ve aoo oeeos oo|v
a s|¬o|e acco¬oao|¬eot to o·ov|oe a tastv. ¦|||oz ¬ea|.
Protein
|·ote|o o|avs ao esseot|a| ·o|e |o voo· o|et aoo s|oo|o |oea||v coost|tote
+S-20º o¦ voo· ¦ooo |ota'e. T|e a¬|oo ac|os coota|oeo |o t|e ¬o|eco|a·
st·octo·e o¦ ¬osc|es a·e bo||t ¦·o¬ o·ote|o. /·¬eo .|t| t||s |o¦o·¬at|oo.
¬aov .e|z|t-t·a|oe·s e¬ba·' oo a o|et t|at |s ve·v ||z| |o o·ote|o. |t |s
sc|eot|¦ca||v ·eco·oeo t|at |t |s e×e·c|se. ¦oe||eo bv t|e co··ect ba|aoce o¦
ca·bs aoo o·ote|o. .||c| bo||os ¬osc|e. |×cess|ve oosaze o¦ o·ote|o |o t|e
¦o·¬ o¦ e×oeos|ve s|a'es. tooa. c||c'eo. ezz-.||te aoo ot|e· o·ote|o-·|c|
¦ooos t|at a·e oot bo·ot ¦o· eoe·zv. .||| be sto·eo as ¦at. |·ote|o-|eavv
o|ets. to t|e e×c|os|oo o¦ ca·bo|vo·ate. .||| ¬eao oot |av|oz aoeooate
¬osc|e ¦oe| ·eoo|·eo ¦o· ¬osco|a· st·eozt|. oeve|oo¬eot aoo z·o.t|. C¦
oa·a¬ooot |¬oo·taoce |s oot t|e a¬ooot o¦ o·ote|o voo eat. bot t|e
ooa||tv.
Choice of protein
T|e oe|| |s osoa||v a zooo o|ace to o|c' oo t|e |eao cots o¦ ¬eat
voo oeeo ¦o· o·ote|o. |o· saoo.|c|es (¦o· ¬e. st||| t|e best oo·tab|e
·e¦oe|||oz ¬et|oo). zo ¦o· c||c'eo. to·'ev. bee¦ aoo |a¬. aoo t·|¬ o¦¦ aov
v|s|b|e ¦at. |oo|t·v |as |ess sato·ateo ¦at t|ao ·eo ¬eat. |¦ voo a·e ¦ee||oz
oa·t|co|a·|v |ea|t| coosc|oos. |at oo t||c' .|o|e¬ea| b·eao .|t| |o.-¦at
so·eao. o· ¬avo. ¬osta·o o· 'etc|oo |osteao o¦ botte· o· ¬a·za·|oe. Va·v
voo· saoo.|c|es. sa·o|oes. tooa. sa|¬oo. bo||eo ezz. oeaoot botte· aoo.
occas|ooa||v. c|eese .||| a|| o·ov|oe zooo o·ote|o. |¦ voo a·e t·a|o|oz |a·o
(.o¬eo esoec|a||v). voo cao oe·|ve voo· o·ote|o ¦·o¬ ¬||' aoo ot|e· oa|·v
o·ooocts. T|ese a·e ·|c| |o ca|c|o¬. .||c| |¬o·oves booe oeos|tv. aoo
o·otects aza|ost t|e ooset o¦ osteooo·os|s. Se¬|-s'|¬¬eo o· s'|¬¬eo
+S+
¬||' aoo |o. ¦at voz|o·t a·e a|| v|ta¬|o aoo ¬|oe·a| ·|c|. /|¬ to o·|o' a
|a|¦-o|ot ¬|o|¬o¬ to a o|ot ¬a×|¬o¬ (|oze zovs .||| zet t|·ooz| ¬o·e.
| |ave ¦oooo).
3|o-voz|o·ts cao o·otect aza|ost |a·¬¦o| bacte·|a. |ato·a| voz|o·t |s
taste|ess bot co¬b|oes .e|| .|t| ¦·o|t. T·v ¦·ozeo voz|o·t as a sobst|tote
¦o· |ce-c·ea¬. bot be.a·e o¦ ||z| soza· va·|et|es.
3eaos aoo |eot||s a·e a zooo soo·ce o¦ o·ote|o. aoo t|ev ·eooce t|e
·|s' o¦ |ea·t o|sease aoo ¬a|ota|o b|ooo soza· |eve|s. T|ev |ave a |vb·|o
ooa||tv. |o t|at t|ev o·ov|oe ca·bo|vo·ate as .e|| as o·ote|o. Caooeo beaos
|ose so¬e o¦ t|e|· v|ta¬|os bot ·eta|o ¬|oe·a|s.
Vegetarian protein
|¦. .|t||o voo· o|et. t|e·e |s oo o·ote|o oe·|veo ¦·o¬ ¬eat. t|eo |t .|||
|ave to co¬e ¦·o¬ o|aots. T||s .||| ¬eao a oeoeooeoce oo beaos. oots.
aoo to¦o (.||c| |s ¬aoe ¦·o¬ sova beaos). |·ote|o cao a|so be ¦oooo |o
oeaoot botte· aoo |o¬¬os (¬aoe ¦·o¬ c||c'oeas). /ov sova o·oooct
(to¦o. sov ¬||') |s ·|c| |o o·ote|o. aoo vezeta·|aos cao zet ca|c|o¬ ¦·o¬ |a·o
c|eese. voz|o·t. ¬||'. a|¬ooos aoo z·eeo |ea¦v vezetab|es.
Conbining carbohydrates and proteins: suggested
conbinations
Soaz|ett| bo|ozoese
C||||| coo ca·oe
|·a.o ·|sotto
C||c'eo co··v aoo bo||eo ·|ce
|ac'et ootato .|t| ba'eo beaos o· tooa
|ooo|es aoo st|·-¦·v to¦o
C·ee' sa|ao .|t| ·eo. z·eeo aoo ve||o. oeooe·s
+S2
Sa|¬oo aoo oasta sa|ao
Sa|ao o|co|se
C||c'eo casse·o|e
S|eo|e·o's o|e .|t| vezetab|es
Fats
T|e ·eco¬¬eooat|oo |s to |ave oo ¬o·e t|ao 2Sº o¦ voo· o|eta·v
|ota'e ¦·o¬ ¦at. |o¦o·tooate|v ¬ost oeoo|e |o t|e \est zet c|ose· to +0º.
|t |s oot |ost t|e |so|ateo ¦at .e eat t|at zets sto·eo. |×cess|ve ca·bo|vo·ate
aoo o·ote|o cao a|so be coove·teo to be sto·eo as ¦at ·ese·ves |¦ t|ev a·e
oooseo bv e×e·c|se. |×e·c|se. |a·oesseo to a ba|aoceo o|et. |s t|e 'ev to
¦at ·eooct|oo. |at coota|os ¬o·e ca|o·|es t|ao ca·bo|vo·ate o· o·ote|o.
aoo t|e·e¦o·e eat|oz ¦ooo t|at |s ||z| |o ¦at |s |ost oot cooooc|ve to zooo
|ea|t|. |ost becaose voo a·e ¦t aoo |o a o|vs|ca||v oe¬aoo|oz e×e·c|se
·ez|¬e. |t ooes oot ¬eao voo cao be cava||e· aboot eat|oz |oo' o· ¦ast
¦ooo. |t .||| o·ove oet·|¬eota| to voo· t·a|o|oz. |eao t|e |abe|s oo caos
aoo oac'az|oz. aoo .|||st |t |s ¦a· ¦·o¬ a ¦oo|o·oo¦ so|ot|oo. |t .||| |e|o voo
|oeot|¦v t|e ¦at cooteot o¦ co¬oa·ab|e ¦ooosto¦¦s. /|| ¦ooos s|oo|o z|ve a
¦at cooteot oe· +00 z·a¬s. /|¬ ¦o· S z·a¬s oe· +00 z·a¬. aoo t·v oot
to zo ove· +0 z·a¬s. T|e e×ceot|oo |s o||v ¦s|. soc| as sa·o|oes. tooa aoo
sa|¬oo. .|t| t|e|· o¬eza-3 ¦attv ac|os (t|e soec|a| ¦at ¦oooo |o o||v ¦s| t|at
|as oo¬e·oos |ea|t| beoe¦ts ¦o· t|e |ea·t). \|eo coo'|oz. zo ¦o· o||ve
o||. .||c| |s ·|c| |o ¬ooooosato·ateo ¦at. aoo t|e |ea|t||est c|o|ce.
Water
Yoo oeeo 8 z|asses a oav. aboot ooe aoo a |a|¦ to t.o ||t·es. S|o .ate·
as voo t·a|o. |t ¦os|es a.av ¬etabo||c bv-o·ooocts. |a||o·e to zet eoooz|
.ate· cao |eao to voo· svste¬ oe·|v|oz ¦o|o ¦·o¬ voo· .aste. |t oeeos
.ate· as a coo|aot to ·ezo|ate voo· te¬oe·ato·e aoo t||s cao |eao to
coost|oat|oo. |ac' o¦ .ate· |o soo·t|oz act|v|tv cao caose coo¦os|oo. |oab|||tv
+S3
to cooceot·ate aoo |··at|ooa| be|av|oo·. Tao .ate· |s ¦oe. |¦ voo ooo't t·ost
voo· |oca| .ate·. bo|| |t ¦·st aoo |et |t coo| o¦¦ |o t|e ·e¦·|ze·ato·.
T|e best test o¦ .|et|e· voo a·e o·|o'|oz eoooz| |s to c|ec' t|e
co|oo· o¦ voo· o·|oe. |¦ |t |s t|e co|oo· o¦ z|o. t|at's e×ce||eot. |¦ |t's t|e
co|oo· o¦ |aze·. |t |s a .a·o|oz s|zo. bot |¦ |t |s t|e co|oo· o¦ best b|tte·. zet
so¬e .ate·. aoo oo|c'|v'
|oo't ove·oo t|e .ate· |ota'e' |×cess|ve a¬ooots cao |ave ao aove·se
e¦¦ect. |eao|oz to a soo|o¬ |¬ba|aoce caoseo bv o|a|o .ate· o||ot|oo.
Vitanins and nineraIs
|¦ voo eat a zooo. |ea|t|v. .e||-ba|aoceo o|et. voo oo oot oeeo aov
v|ta¬|o o· ¬|oe·a| sooo|e¬eot tab|ets. Yoo s|oo|o ¦oo |t a|| |o voo· ¦ooo.
\|||e voo oeeo ao aoeooate a¬ooot o¦ bot| v|ta¬|os aoo ¬|oe·a|s to
¦ooct|oo. sc|eot|¦c ev|oeoce. t|o·ooz||v |ovest|zat|ve as |t |as beeo. |as
vet to ¦oo t|at aoo|t|ooa| a¬ooots a·e o¦ aov beoe¦t. Ta'|oz sooo|e¬eots
.||| oot |a·¬ voo· |ea|t| bot t|ev .||| oot o·ove a sobst|tote ¦o· a ooo·
o|et. ||||s caooot o·ov|oe t|e ooa||t|es oe·|veo ¦·o¬ ¦·o|t. vezetab|es aoo
.|o|e z·a|os. T|e oo|v ooss|b|e e×ceot|oos a·e st·|ct vezaos. .|o ¦ee| t|ev
a·e oot zett|oz eoooz| v|ta¬|os o· ¬|oe·a|s ¦·o¬ a ||¬|teo o|et. o· t|ose
·eco¬¬eooeo bv a ooa||¦eo o|vs|c|ao.
Creatine
C·eat|oe. a ||z| eoe·zv ¬o|eco|e sto·eo oato·a||v |o oo· ¬osc|es.
tea¬s oo .|t| o|oso|ate to z|ve s|o·t bo·sts o¦ eoe·zv. |ate|v. C·eat|oe
sooo|e¬eots |ave beeo co¬¬oo|v oseo bv bot| o·o¦ess|ooa| aoo
·ec·eat|ooa| soo·tsoeoo|e. |t .as ¦e|t |t |e|oeo |o |oteos|ve boots o¦
e×e·c|se. aoo ·ecove·v ¦·o¬ t|e¬. |t |as oot .o·'eo ¦o· eve·vboov. ¬ost
e×e·c|se·s | |ave o|scosseo |t .|t| ·e|ate t|at |t s|o.eo ovoa¬|c ·eso|ts
|o|t|a||v. bot t|e e¦¦ect taoe·eo o¦¦ oot|| |t |ao oo ¬a·'eo e¦¦ect at a||. So¬e.
|o.eve·. |ave coot|ooeo to ose C·eat|oe |o ao oo-aoo-o¦¦ ¦as||oo. |o.
+S+
3o|| a |a|¦-||t·e o¦
.ate·. a||o. to coo|.
/oo a |a|¦-||t·e
o¦ voo· ¦avoo·|te
oo·e ¦·o|t |o|ce ||'e
o·aoze. o|oeaoo|e
o· z·aoe¦·o|t. /oo a
o|oc| o¦ sa|t. ||× .e||
aoo ·e¦·|ze·ate.
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Yoo .||| oeeo. ooe
·|oe baoaoa. ooe o|ot o¦
se¬|-s'|¬¬eo ¬||'. ooe
|o.-¦at baoaoa ¦avoo·
voz|o·t. ooe scooo o¦
|o.-¦at |ce-c·ea¬. a
|aoo¦o| o¦ |ce cobes. a
|a·ze soooo¦o| o¦ |ooev.
3|eoo baoaoa .|t|
s¬a|| a¬ooot o¦ ¬||'.
/oo |ce cobes aoo
b|eoo t|e¬ |o. /oo t|e
·est o¦ t|e |oz·eo|eots
aoo b|eoo oo ||z|
sett|oz. |a'es 2-3 zooo
s|zeo se·v|ozs.
3
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oosaze aoo s|o·t te·¬ ose .oo|o aooea· aov|sab|e. as t|e e¦¦ects o¦ os|oz
|t |ooz te·¬ a·e st||| oo'oo.o. So¬e oeoo|e |ave ¦oooo o·ob|e¬s .|t|
.e|z|t za|o aoo .ate· ·eteot|oo. bot |o zeoe·a|. aov s|oe e¦¦ects |ave beeo
¦e. aoo ¬||o.
5ports drinks and bars
Soo·ts ba·s ¬a'e te··|¦c c|a|¬s aboot t|e eoe·zv t|ev cao o·ov|oe.
.||c| t|ev |ooe .||| |ost|¦v t|e |o¦ateo o·|ce o¦ so ¬aov o¦ t|e¬. |t |s a case
o¦ ·eao|oz t|e |abe|. avo|o t|ose t|at a·e ||z| |o ¦at. / ¬o·e ecooo¬|ca|
a|te·oat|ve |s t|e ce·ea| ba·. .||c| s|oo|o oo t|e |ob o¦ ·eo|ac|oz eoe·zv
|ost aboot as e¦¦ect|ve|v. esoec|a||v |¦ tea¬eo .|t| a baoaoa.
Soo·ts o·|o's coota|o ca·bo|vo·ates aoo so
·e¦oe| ¬o·e e¦¦ect|ve|v t|ao .ate·. So¬e oeoo|e
¦oo t|e¬ oooa|atab|e. oa·t|co|a·|v t|e |sotoo|c
va·|etv. |¦ voo caooot zet a|ooz .|t| |ocozaoe
(.||c|. |t ¬ost be sa|o. co¬es |o a ·easooab|e a··av
o¦ ¦avoo·s). Cato·aoe (oot a|.avs easv to ¦oo |o
t|e ||). o· t|e ooo-tast|oz |sosta·. t|eo ¬a'e
voo· o.o aoo 'eeo |t
|o t|e ¦·|oze (see bo×.
||) soc·tso··').
S¬oot||es a·e oot·|t|oos o·|o's. os|oz ¬||'
o· .ate· co¬b|oeo .|t| ca·bo|vo·ates. ¦o·
eoe·zv oo t|e ¬ove o· to ·e¦oe| oo|c'|v. T|ev
a·e osoa||v ve·v ||z| |o ¦avoo· aoo ca·bs. bot
a|so |o o·|ce. Cet t|e¬ ¦·o¬ t|e sooe·¬a·'et
aoo s|oo a·oooo. /|te·oat|ve|v. ¬a'e voo·
o.o bv os|oz a b|eooe· o· ¦ooo o·ocesso·. |v
oe·sooa| ¦avoo·|te |s t|e baoaoa aoo |ooev
s|a'e (see bo×. fo·o·o o·o 'c·e, s'o'e).
+SS
Tining
T|¬|oz voo· ¦ooo |s esseot|a|. Yoo oeeo to eat 2-3 |oo·s be¦o·e voo
.o·' oot. |oco·oo·at|oz co¬o|e× ca·bs. Yoo oeeo to e|evate voo· z|ocose
|eve|. as sooo as ooss|b|e a¦te· t·a|o|oz. .|t| ca·bo|vo·ates. bot oot .|t|
a |eavv ¬ea| |¬¬eo|ate|v. as b|ooo |s st||| oeeoeo |o t|e ¬osc|es to a|o
·ecove·v.
/|.avs eat b·ea'¦ast. |eeo a va·|etv o¦ ce·ea|s so voo ooo't zet bo·eo
.|t| a oa||v bo.| o¦ co·o¦a'es. |¦ t|e oo|v ea·|v ¬o·o|oz o|ace ooeo |s
|c|ooa|o's. t|eo zo ¦o· a cooo|e o¦ |oz||s| ¬o¦¦os .|t| |a¬. o·aoze
|o|ce aoo ao oos.eeteoeo coo o¦ tea. |¦ voo |ave a··|veo |o¬e |ate. eat
so¬et||oz ||z|t so as oot to o|sto·b voo· s|eeo. bot ooo't zo to beo |ooz·v.
/ ||z|t sa|ao o· so¬e oasta .|t| to¬ato ·azo .||| be ¦oe.
Ca··v s¬a|| oac's o¦ ·a|s|os o· oots |o voo· soo·ts baz ¦o· t|ose
occas|oos .|eo voo a·e 'sta·v|oz'.
ConcIusion
|oo't beco¬e voo· o.o ¦ooo oo||ce. |at as .e|| aoo as seos|b|v as voo
cao. .e a|| |ave eoooz| |o¦o·¬at|oo t|ese oavs to 'oo. t|e zooo ¦·o¬
t|e bao as ¦a· as ¦ooo |s cooce·oeo. |eve· ¦o·zet voo· ove·a|| |ea|t| |s ¦a·
¬o·e |¬oo·taot t|ao voo· soec|¦c t·a|o|oz oeeos. aoo aov o|et voo c|oose
s|oo|o be ooe voo cao ||ve .e|| aoo |aoo||v oo ¦o· t|e ·est o¦ voo· oavs.
|o oot be ¬|s|eo bv t|e ¦a|se o·oo|ets o¦ '¦ao' o|ets t|at .||| 'eeo voo
t||o. t|ev .||| oot 'eeo voo |aoov. /ov o|et t|at see's to oeo·|ve voo o¦
ao aoeooate a¬ooot o¦ ¦·o|t. vezetab|es aoo .|o|e z·a|os |s oot ooe voo
.||| oeeo to t·a|o .e||.
+S6
+³. |o|o·v 8 |||oess
Co¬bat aoo ||z| |¬oact soo·ts cao zet voo |o z·eat s|aoe. bot voo
a|so ·oo t|e a|¬ost |oev|tab|e ·|s' o¦ |o|o·v. ¬||o o· ot|e·.|se.
/s sooo as voo ¦ee| oa|o. stoo t·a|o|oz. |¦ voo ooo't 'oo. .|at |s
caos|oz voo· oa|o. oesc·|be t|e sv¬oto¬s to so¬eboov .|o voo t||o'
.||| 'oo.. |¦ voo· |o|o·v |s |ooz-te·¬ |t ooes oot oecessa·||v ¬eao voo
caooot t·a|o at a||. |o .|at voo cao .|t||o t|e boooos o¦ soooo seose aoo
co¬¦o·t. |ez |o|o·|es. acco·o|oz to seve·|tv. oo oot ¬eao voo cao't st||| t·a|o
voo· oooe· boov. |ost as a so·a|oeo .·|st o· e|bo. ||za¬eot o·ob|e¬s .|||
oot o·eveot |ez t·a|o|oz.
|o oot oot o¦¦ zett|oz a c|·oo|c o·ob|e¬ o·o¦ess|ooa||v e×a¬|oeo. |¦ voo
zet oo sat|s¦act|oo .|t| t|e |at|ooa| ¬ea|t| Se·v|ce (so¬e oo. so¬e ooo't.
|o ¬v e×oe·|eoce). see a o·|vate soec|a||st. o·e¦e·ab|v oo ·eco¬¬eooat|oo.
3v oo|oz so voo s|oo|o.
soeeo oo t|e t·eat¬eot
¦oo oot t|e ·oot caose o¦ voo· o·ob|e¬ aoo |o. to o·eveot ·e-
occo··eoce
¦oo oot |o. to 'se|¦-|e|o' |o ¦oto·e.
First-aid
|a¬|||a·|se voo·se|¦ .|t| t|e bas|c o·oceoo·e to ¦o||o. |¦ voo o· a
t·a|o|oz oa·toe· |oco·s ao |o|o·v. T|e ve·v ¬|o|¬o¬ 'oo.|eoze voo s|oo|o
be ¦a¬|||a· .|t| |s '||C|'.
'|' |s ¦o· '·est'. Stoo t·a|o|oz÷oo.'
'|' |s ¦o· '|ce'. Cet so¬e |ce. ve·v co|o .ate· o· ¦·eeze-so·av aoo||eo
to t|e a·ea as sooo as ooss|b|e. aoo t·v to 'eeo |t oo ¦o· 20 ¬|ootes
eve·v |oo·. \|t| |ce. .·ao |o a to.e| ¦·st. to o·eveot |ce bo·o.
+S¯
'C' |s ¦o· 'co¬o·ess|oo'. St·ao |t oo to o·eveot oa|o¦o| ¬ove¬eot
aoo ||¬|t s.e|||oz.
'|' |s ¦o· 'e|evat|oo'. |a|se |o|o·eo ||¬b to a||o. b|ooo to ¦o. bac'
to t|e |ea·t.
T||s |s t|e ¬ost bas|c e×o|aoat|oo o¦ '||C|'. bot t||s ||tt|e 'oo.|eoze
|s bette· t|ao oot||oz. obv|oos|v. |¦ t|e |o|o·eo oe·soo |s |o azoov o· |as
so¦¦e·eo a ¬a|o· t·ao¬a. oo oot ¬ess aboot oo|oz aovt||oz e×ceot o|oo|oz
¦o· ao a¬bo|aoce aoo ¬a'|oz t|e¬ co¬¦o·tab|e .|||e voo .a|t.
/ ooe-oav ¦·st-a|o coo·se |s ·e|at|ve|v |oe×oeos|ve aoo ¬aov |oca|
coooc||s |ave t|e¬ ·ooo|oz coot|oooos|v. /tteoo|oz soc| a coo·se cooots
oot oo|v ¦o· voo· o.o .e|¦a·e |o a c·|s|s. bot ¦o· ¦·|eoos. ¦a¬||v aoo. ¬o·e
osoa||v. tota| st·aoze·s. | s|zoeo oo ¦o· |t t|e oav a¦te· a voooz zov ¦·o¬ ao
oooos|oz ¦ootba|| tea¬ co||aoseo .|t| a |ea·t attac'. aoo oot o¦ t|e ¬aov
oeoo|e at t|e z·oooo oo|v t|e ·e¦e·ee 'oe. .|at to oo.
Train sensibIy
|oo't ta'e oooecessa·v ·|s's ||'e ca··v|oz oo .|eo |o azoov. zo|oz
oot ·ooo|oz oo |cv oave¬eots o· ¦ozzv eveo|ozs (see o'te··ot.e t·o··¸
o.+3+).
T·v to a|.avs zet a oeceot s|eeo. aoo ooo't ove·oo |t t|e oe×t oav |¦
voo o|oo't zet ¬oc| s|eeo t|e o|z|t be¦o·e.
Teac| voo·se|¦ to ·e|a×. T|e·e a·e oo¬e·oos boo's |o t|e ||b·a·v
teac||oz ·e|a×at|oo tec|o|ooes. |eo|tat|oo .o·'s ¦o· ¬aov oeoo|e. ooo't
'ooc' |t oot|| voo've t·|eo |t. C|oc' |o··|s s.ea·s bv |t. .||c| zot ¬v
atteot|oo.
5trains and other pains which Iinger on
|¦ voo· ¬osc|e oo|| ooeso't zo a.av oo |ts o.o. o· ·eto·os as sooo as
voo ·eso¬e t·a|o|oz. voo ¬av oeeo to see' soec|a||st aov|ce. Sao to sav. |o
+S8
¬ost a·eas |¦ voo .aot soeeov t·eat¬eot. voo a·e zo|oz to |ave to oav
¦o· |t. be |t ao osteooat|. c||·oo·acto·. o|vs|ot|e·ao|st. o· soo·ts |o|o·v
soec|a||st. |t a|| co¬es oo.o to o·|o·|t|es. so¬e oeoo|e .||| oot bao|' at
oav|oz L+0 ¦o· a ca· oa·t. bot .||| oot ¦o·' oot a s|¬||a· a¬ooot ¦o· a
cooso|tat|oo aboot a c|·oo|c |o|o·v. |aov o|zz||oz |o|o·|es cao be |e|oeo
.|t| a ·ezo|a· ¬assaze sess|oo aoo. a|t|ooz| o·o¦ess|ooa| t·eat¬eot cao
o·ove cost|v. boo's. soc| as t|ose bv |e| Cas| aoo V|v|ao C·|sozooo. t|at
|o¦o·¬ voo |o. to t·eat voo· o.o |o|o·|es .|t| se|¦ ¬assaze. a·e .o·t|
coos|oe·|oz. esoec|a||v as t|e·e |s osoa||v a .|oe se|ect|oo at t|e oob||c
||b·a·v.
lIIness
T|e·e .|||. |oev|tab|v. be t|¬es .|eo voo .||| ¦a|| o·ev to t|e ooo co|o.
T|e zeoe·a| ·o|e o¦ t|o¬b ·eza·o|oz t·a|o|oz |s.
|¦ |t's ¦·o¬ t|e oec' oo (so|¦¦es etc.). t·a|o ||z|t|v
|¦ |t's ¦·o¬ t|e oec' oo.o (ac||oz ||¬bs. cooz||oz. .|eez|oz. ¦ee||oz
o¦ |et|a·zv). oo oot t·a|o at a||. \a|t ¦o· t|e 'a|| c|ea·' be¦o·e
·eco¬¬eoce¬eot.
\|eo ·eto·o|oz to t·a|o|oz a¦te· |||oess o· |o|o·v. ease voo· .av bac' |oto
voo· ¦toess ·ez|¬e. voo caooot catc| oo oo |ost t|¬e bv ove·.o·'|oz.
|¦ ¦·|eoos o· t·a|o|oz oa·toe·s te|| voo t|at voo |oo' oo.e|| o· o¦¦-
co|oo·. ta'e oot|ce aoo o·oceeo ca·e¦o||v. Yoo ¬|z|t be co¬|oz oo.o .|t|
so¬et||oz. Co·|oos|v eoooz|. ooboov .aots to s|a·e voo· |||oess. aoo
zv¬s a·e a z·eat o|ace to catc| so¬et||oz cootaz|oos o· |o¦ect|oos. so be
coos|oe·ate.
lnsurance
Yoo ¬|z|t .aot to coos|oe· ta'|oz oot |oso·aoce. So¬e zv¬s |ave |t
as a ·eoo|·e¬eot. aoo |t's osoa||v as ¬oc| to cove· ao oo¦o·tooate v|ct|¬
o¦ voo·s as voo·se|¦ oe·sooa||v.
+S³
The Age factor~Training for 5eniors
¬o. o|o |s too o|o: | |ea· oeoo|e o¦ ¦o·tv te|| ¬e t|at t|ev a·e too
o|o ¦o· t||s '|oo o¦ t·a|o|oz. bot .|eo t|ev t·v |t t|ev a·e o¦teo t|e ¬o·e
co¬¬|tteo aoo sat|s¦eo .|t| t|e|· |¬o·oveo ¦toess |eve|s. |ot t|at ¬aov
vea·s azo. ¦toess c|asses ¦o· t|e ove· S0s coos|steo o¦ zeot|e e×e·c|ses.
¬oc| o¦ |t oe·¦o·¬eo .|||e seateo. a ¦a· c·v ¦·o¬ t|e ¦·|eoos | 'oo. .|o
st||| oo ¬a·t|a| a·ts. s.|¬ ¦o· ¬||es oa||v. ·oo (oot |oz') 2-3 t|¬es a .ee'
aoo .e|z|t-t·a|o ·ezo|a·|v. /|| o¦ t|e¬ ¬a|ota|o ¦e×|b|||tv bv st·etc||oz
·ezo|a·|v.
|¦ voo a·e ·easooab|v ¦t. .|t| oo oeb|||tat|oz |o|o·|es aoo ¦o|| ¬eo|ca|
c|ea·aoce. aoo a·e o·eoa·eo to ta'e a oat|eot. seos|b|e v|e. aboot voo·
¦toess aso|·at|oos. t|e·e |s a z·eat oea| o¦ bo×|oz ¦toess voo cao oa·t|c|oate
|o aoo oe·|ve beoe¦t ¦·o¬.
/ ooce-a-.ee' sess|oo o¦ ||z|t s'|oo|oz. oooc||oz bazs aoo oaos. aoo
esoec|a||v .e|z|t t·a|o|oz. |ozz|oz o· ·ooo|oz s|oo|o oot ove·-e×teoo
e|oe·|v oeoo|e. Coos|oe· t|e vast oo¬be· o¦ 60 aoo ¯0 vea· o|os .|o
caote· t|·ooz| t|e |ooooo |a·at|oo (eveo ¬o·e |o t|e |e. Yo·' aoo
3ostoo ¬a·at|oos). ||e×|b|||tv t·a|o|oz |s a ¬ost ¦o· t|e o|oe· t·a|oe·. t|e
te·¬ 'ose |t o· |ose |t' |s aot |o t||s ·esoect. Cooot|ess tests coooocteo
bv oo|ve·s|t|es |o t|e |S s|o. t|at bot| ¬eo aoo .o¬eo cao ¬a'e
|¬o·ess|ve st·eozt| za|os bv ·es|staoce t·a|o|oz eveo |oto t|e|· 80s aoo
³0s. |ooe·at|oo |s t|e 'ev. .o·' co¬¦o·tab|v .|t||o voo· ||¬|ts at ¦·st.
|o¦o·tooate|v |o|o·v co¬es a|| too eas||v to t|e o|oe· oe·soo aoo ta'es
.|at see¬s ¦o·eve· to c|ea· oo. |oo't .·|te voo·se|¦ o¦¦. a¦te· a||. t||s '|oo
o¦ t·a|o|oz s|oo|o z|ve voo ·eoe.eo coo¦oeoce aoo se|¦-estee¬. |oo't
.o··v aboot .|at ot|e· oeoo|e t||o'. Yoo .||| o·obab|v za|o t|e z·ooz|oz
ao¬|·at|oo o¦ ¬aov voooze· t·a|oe·s. .|o a·e |oo|oz t|at t|ev .||| be as
¦t as voo .|eo t|ev zet to voo· aze' Ta'e t|e |ooz v|e. aoo be cooteot to
bo||o oo s|o.|v |o s¬a|| |oc·e¬eots. voo a·e oo||'e|v to be bo·eo.
+60
ModeIs
|v |ea·t¦e|t t|ao's zo oot to a|| o¦ oo· ¬ooe|s aoo oo· e×ce||eot o|otoz·ao|e·. |ete |·|o'e||.
Co·ev |oooz|oe
|ave 3|·'ett |o·a Veoab|es
Steve \·|z|t
Taova |a|¬ao
V|cto·|a |ose
\avoe |o.|aoos C.eo Czboo·oe
Sa¬aot|a |osse||
C||ve· Sebe
¬o.a·o |e.too
|av|o T|o·o
HeIpfuI Iiterature
¯'e !c·soo'e fc·¸ /o·.o' |av|o |a¬es (|obsoo 3oo's)
´oc·ts `.t·tc· C.oe!cc' |aocv C|a·'e (¬o¬ao ||oet|cs)
¯cco |c· |t·ess /o|ta 3eao (/8C 3|ac')
¯'e `e. C'.:cse |e.c'.tc· |eoo|e 3·aoo-||||e· et o' (|ob||s|e·s C·ooo \est)
¯'e Cc·o'ete C.oe tc ´t·e·¸t' ¯·o··¸ /o|ta 3eao (/8C 3|ac')
´oc·t ´t·et:' ||c|ae| | /|te· (¬o¬ao ||oet|cs)
¯'e Cc·o'ete C.oe tc ´t·et:'·¸ C|·|stoo|e· |o··|s (|voos |·ess)
´t·c·¸ tc t'e Cc·e ||sa \est|a'e (/o·o¬ |·ess)
¯t·ess o·o ¬eo't' 3·|ao S|a·'ev (¬o¬ao ||oet|cs)
´oc·ts |·.·es (^ ´e'| ¬e'o C.oe) V|v|ao C·|sozooo (|o|o |o··av)
|.···¸ ¯t·ess o·o |·.·es V|v|ao C·|sozooo (|o|o |o··av)
¡.·o |coe ¯·o··¸ 3ooov |ee (¬o¬ao ||oet|cs)
^t''et: ^!s Co|e aoo Seaboo·oe (¬o¬ao ||oet|cs)
´oc·ts /osso¸e Y|oeo aoo Cas| (|bo·v |·ess)
¯·st ^o /o·.o' St. |o|o's /¬bo|aoce (|o·||oz ||ooe·s|ev)
¯c· 'o·o ¸o·e·s c·',
f·o.· Stoa·t |c|obe·t (Co¬¬oo Seose |ob||s||oz)
fe,c·o f·o.· Stoa·t |c|obe·t (Co¬¬oo Seose |ob||s||oz)

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