Da VR RS Se aes scone Qutdoor OUTDOOR ADVENTURE SPECIAL Climbing » Mountaineering Ultrarunning + Swimrun EXCLUSIVE INTERVIEW JOSH TAYLOR The undisputed boxing champ CIRCUITS } withthe worldat hisfeet PLANT-BASED nae [SUPERSET PERFORMANCE SESS THE VEGAN’S GUIDE IONS ‘TO GETTING IN SHAPE SFBeEst PLANT PROTEIN “SPORTIS- Pt 2 4 ee ni le ULTRA-R - TRACTION MATTERS |Antireter Xavier Robleda {etre postoadress: Kelsey Publishing, The Granary, Downs ‘Cour, Yalding Hl, Yaeing, Kent, MELBAL ‘overnsno "ANDES MEDIALTO MonogingDireetor Catherine Rowe (01283228750 catherine rowetaitandemmedia.co.uk ‘oeount Manager Bon Raymont 1293228782 benfatandemmedia.co.uk dProduction Manager Andy Welch, 1299220245 mensfit@tandommedia.co.uk agent onegingDrsetor Phil Weeden ‘hit Exsewtire Stove Wright ‘Chaiemen Stove Annetts Finance Director Joyce Parker-Sarioglu Publishing DieetrKovin McCormick Subscriptions irestr Gill Lambert Ret Dietribation Mo Eleanor Brown, Steve Brown ‘Seni Subscriptions Makating Manger Nick Mcintosh ead ot fvente Kat Chappell Publishing pertins Monogr Charlotte Whittaker Print Production Menger Georgina Harris PrntPredctonContralir Anne Meader DISTRIBUTION UK] Marketforce (UK) Lt, ara Floor, 161 Marsh Wall, London, £14 9AP, ‘Teto2003906555 ISTIBUTION¥.1ELAND ANDRE. OF REL) Newspread, To: +95929 9863850 PRINTING Wiliam Gibbons & Sons Lia ‘COVER Model: Nk Naidoo (W Mode!s) Photography: Eddie Macdonald tyes 021 aire any sherotorevushy puakod Where ‘roinetisog char satne roperyotte enuintoparasinorertice emma ‘mapnanearenatrecossay hao ofthe oro ‘rine plher Kaley Pukhngcid cea felainerposcuandsevesteey rartaamatn oro paren erg aloy acta aly ye can om iomprncton eer atepeiceeyenua CO KELSEYmedia EDITOR'S LETTER:::... F you used the renewed summer freedoms to rake your foot off che gas and pur serious exercise ambitions to one side, ths issue is your chance to relight thar lame and ser new goals fr the months ahead. ‘Our Outdoor Fitness & Adventure Guide is an introduction to four different sports: mountaineering expert insights and essential kie suggestions to elp get you started. There your headphones in and chuck som and mutcle-asisting method of blood flow restriction (BER) training slrarunning, swimeun and climbing. Across each, weve got is, of course, much tobe sad for exercising outside, but sometimes you just want toss weights around, which is why our lead feature covers the (Once reserved fr elite athletes, BFR is becoming more accessible for everyday gym-goers, and w _ theresearch suggests ies an impressive @ roure ro sreng 4 size and eve y g /e@ bouncebackabilry - We've also ae. eng 2 We triathlece Max Poplawski — who has inflammatory © acchrtis co compete for Team GBaswell asan exclusive chat with undisputed boxing champ Josh Taylor, who discusses the seerets to his phenomenal, world beatin THewhere ti isc, ee invading diated Mena Health sein. You ead the headlines and scen the statistic, but while too many men continue to suffer in silence, wareness is nothing without action. So while we wane to draw attention to some of che key issues affecting modern men, we also want to offer as much practical advice and support as possible. Afterall, physical fess is nothing without a calm, healthy headspace leaae Williams, Editor ‘sone willams @kelseycauk JAMES yoHn BETHANY 108 FORREST SILCOK a DAWSON MINIHANE pei TS Renee raed Corer rereas penta frpeeanari presoties Peete ier) Preseason irmeedimessreneaterny cote E SEPTEMBER 2021 3CONTENTS Xe SAT ag GETS ME aT OU mis) Sa Le 091s 34 Josh Taylor Cif dverOando Dogue The undeputd boxing champ tak fighting sg Thnes, wero minut end beating alleorars Music moti and five-minute workouts: AUTUMN Viet | UES Inoducng coe star Ni Naan perp are and outdoor inspiration across Eee DCU me I eet an 46 Fitness Stag Dos612 “IF YOU WANT TO ENCOURAGE A LOVED ONE OPEN UP, DOITIN A RELAXED ENVIRONMENT” MENTAL HEALTH LGB Concern Why more needs tobe done to protect the ‘mental health ofthe LGB community Opening Up How toal~adften tind andfamly sto mightbe tung ‘Therapy ‘ook atthe barirs men stithaveto overcome toaccess thehlp they need @ FUEL Nutrition News Facts and findings fom the world of food Plant-Based Performance How elite vegan athletes Fuel thei traning themeat-free way 82 Core Workout This full-body session wil workyyourcore while bringing every atnermutele groupe te fore 86 Kettlebell AMRAP. Shortontime? This Crult takesjust 15 ‘minutes ~ but dont expect ttobe easy 88 Gymbox Workout Boost ait size and 92MirrorMuscle ‘Supersize your upper body with thissupersets session - 96 Ask the Export How to stay consistent with your training programme 98 Final Thought Two carrying exercises worth adding to your routine SEPTEMBER 2021 5NEWS/MIND/BODY ‘oudon'tneed uso tellyou ‘thatliting weights improves strength, builds musclemass ‘and boosts bone density But ‘what you might not know is that regularly pumping ron can also help youstay trim Tong into the future. ts alwaye been known that iting ‘weights burns calories, utnew research by lowa State University has shown ican provide long-term fat-loss benefits, too. G sepremBeR2021 ‘The study, which followed 12,000 adults for 18 years, ound that weight iting just twicea week delivered.a20 to 30 per cent reduced risk of obesity -as measuredby ‘metrics including waist elroumference, body fat percentage andbody mass index. The researchers putthnat downto the fact that weight training res the ‘basal metabolicrate, contributes tothe ‘growth of calorie LIFT IT TO LOSE IT As well as size and strength, regular weight training can help you stay lean for life bbuming muscle mass and enhances tho rate of fat oxidation. And those fat- Joss benefits were maintained even the liters who didn't do any adltional aerobic training, The researchers sald thelr fingings show the “important role that resistance exercise has in maintaining atavourable body compostion, including maintaininglean mass and ‘minimising fat gain with ago!Pi) Pop ty ior Ogg £1,099.00 Weighted bags Prices from £24.99 Battle ropes Prices from £85.99 FUNCTIONAL 25250 FITNESS EQUIPMENT FOR YOU Sc "pes Wom 9 98° De Yam Re SL ei tL De See toy eed Ree Cae Cee FIELD | EXETER oogle FOI iG i2sTones NATIONWIDE Call 01604 673000 or visit fitness-superstore.co.uk Picesmayan caren pes."Phenomenal impressive’ or Teng gp newer The weekly bible pee forbothamateur NN A Wt and professional plead photo-enthusiasts around the world. he 2rcThow to get te best a Save 34% Delivered direct to your door Access to each issue before it's CHiN ah inthe shops Reportage revisited When photoUPDATES Just thinking about the dive gets sme excited, Knowing that I'm testing myself, working around the take-off point, finding the best way to jump off, and | You reach a balance berween your body, checking every single detail ofthe dive. All| your mind and natue all working together. of that keeps me wanting more. think itis | Tove feeling my feet onthe rocks, looking necessary to psych myselfup, eo make sure | at the blue-green water of the se, working Tm ready and concentrate. swith my body to perfoem the dive sistake could be deadly. Being aware of thae keeps me on my toes ‘The physical preparation has several I think our sport has everything it needs layers. Fist, needa regular ines routine: | o become Olympic, and big pare of my running biking, swimming, rswing, any | work and energy is going towards tha. kind of cardiovascular taining. Then there | Tama member ofthe athletes committee ORLANDO DUQUE | joerg component ldo squats, | ar FINA [Fédération Invmationae de ddeadlifs, shoulder press, bench press and | ‘Natation, which administers water-based ‘Over the course of his 20-year career, ‘The | hanging pulls. After that, jumping hurdles | Olympic sports] and rogether with Red Bull Duke’ has amassed 13 world titles, two | to transfer che power, We also do technical | 1 think we are doing everything possible to ‘entries in the Guinness World Records, | work a che pool: water-entry positions show our sport a its best. Hopefully the and a 34m dive off abridge in tay (his and soon, 1OC ses it the same way. © highest to date). There’ also the small matter ofa crocodile-infested dive in Tmoften on edge before a dive, but Trake | MIT ‘Australia, which he undertook partly as | comfor fom knowing how prepared Iam. | FeO aaa | : 5 pra ‘away to raise awareness of the sport ‘My brain is just ying o protect me and | BME and also because Duque takes a‘why | T have to convince myself Tm ready. REDBULLCOM, ‘not’ approach to just about everything. Here, the Colombian explains what | I'm nor scared of heights, but Iam scared drives him to dive, and how he prepares | of the impact with the water aftera dive! both physically and mentally fora sport | [hic the water at bout 85kam/h and even like no other. a very small mistake is going to hurt ~a big ‘SEPTEMBER 2021 9GUPDATES Ifyou like the dea of working ou er tough days a work, bt ofensrugle to muster the enxgy or motivation, pick a plays and zone out. New reearch out ‘ofthe Univesity of Edinburgh ha found thac iseing wo phifing mac when youl mentally ied wil give yous boos. ‘oF energy and focus tharcan neice toental Eigue The subjects inthe study were asked te compete a tring computer based ‘cognitive vst in onder to make them fel mentally ftigued, before going on 2. The runners who soundiricked thei effots swith apes songs hie the same level of Intenaty and endurance cacy a when they wer felingfesh — but che subjects ‘who did stem co musi were eld back by heir mental Fig. “The researcher believe that could be because uplifting music ates our perception of eff, making eae for testo exercise when wee mentally bur aot physically Frigued the wl sna Mier lng days wor, ‘4 GREY MATTER Stress can turn your hair grey, but finding ways to chill out can sometimes restor your locks to theirnatural colour. Ateam I Stresearchers at Columbia Universi \ SANA examined the wey that human hair loses l BED i ccicur when a person is under stress ich can bs and found that for many it's only temporary, ¥y. Untor eversed by = a = cise WADE WICKS Training athlotes to be ‘mentally tough’ canis sot (o hiave documents peteatertes weoccut ee renin eth eurport, him ~ directed by Louis Theroux, according to new research by psychologists i er ee tthe School of Sport and Exercise Science. wil foens:on Wicks’ mplringings ‘The report finds thot by becoming mentally iin, his pare iiles with OOD tough, sports people can overcome the ul addietion. The fitness personality, ‘stigma of asking for help with mental whose daily workouts helped h health issues. thousands during the p something as simple as taking a holid made about fil reds of will reveal spired h bout her's heroin addiction and his mother OCD. Joe Wicks: Mental Health, My Fai And Me will be on the BBC IaPRODUCT.’ Anna, TRUSTPILOT “Tn Billions of live & active bacteria Everyday gut support Scientifically proven to reach the gut alive Multi award-winning Daily 70m! shot crs , Independently researched | www.symprove.com | EIEESEE New UK customers only. Valid until 30/9/21. Free nex! working day delivery.Pr ei According to a new study in the journal Frontiers in Sports and Active Living, runners who change their exercise routines too quickly, or too often, suffer a significantly higher risk of injury. Drastically changing your workout regime - by suddenly running longer distances, or upping the pace significantly ~ will quickly crank up your injury risk. So however hungry you are to progress, introduce progressions sustainably, or you'll find yourself on a fast track to the physio. 5-MINUTE _ testis HEALTHY pare an pstiae HOLIDAY F IT NESS. cnanneea aio After reviewing L1 studies, the researchers found that even five [fyourelookingfor minutes of high-intensity training can improve blood pressure, care eo Eons eee es Gnactivesummer | insulin regulation, weight management and respiratory performance, thanks to the rapid improvement in cellular function and blood flow triggered by high-intensity training. getaway with healthy stmosphere and plenty ‘of company for exercise, hop ona planeto COFFEE eee eee rd (eir4 by Banfi 24 suggests aay font) oneerny Swedes are the most active citizens in Europe, ‘with 71 per cent of the eee ae population participating eres in sport at least once cee) week, Norway and rota ‘the Netherlands le in Peer Conner’ ‘second and third place in preety Caan Peace before playing Ceca) Pere Eraetenrers re Pea) Scio pepe _ pra Pe! Scena CCR 12 sepremper 2021 ————i >: CHANGED. STAY > eae hele fe bls al eon a Ae ‘ao a oa TelaGUPDATES wasn 14 sepremper20211 te Macon Gatymeges ai baa ‘On the cover this issue is there, which can give you a lor of [Nik Naidoo, fitness coach and co-__ benefic towards the way you look and founder of online training platform | fel. Whats the poine training hard if GRNDHOUSE. Having suffered | youe not going to eat well or end up from a severe stammer as a teenager, Naidoo went on to study philosophy and came to realise the which, Naidoo is mindset he adopted in the gym | a firm believer in the old adage, ‘You = confidence and the continued | ca pursuit of self development — could | not to say your work inthe kitchen help him in day-to-day life. needs ro be complicated. ‘My nutrition philosophy is based on simpliciey.” he says. "Doing the basics very well, and keeping an 80/20 approach, So chat means nothing is off limits, as long as you stay accountable the majority ofthe time, 50 you should always be able drinking yourself ro the ground week in, week ou?” Speaking ‘outttain a bad die’. But that's “My fines philosophy is based around ewo things: simplicity and consistency” Naidoo tells MF. “You ean have the most complex programme in the world, bue iF you ate not genuinely getting the most out “Training isn't about doing fancy things, it’s about simply embracing the grind and doing the basics well” of, enjoying it, or staying consistent with i, there's no point. Training isnt abou doing fancy things, is about simply embracing the grind, doing che basis well and looking for those one per cent margins every time.” IGNORE THEEGO While Naidoo i happy to admit he doesn’ train quite as hard as he used to, chats because he realised “saying a 80-90 per cent, rather than ng myself into the ground every ‘workout was the more sustainable approach, And that is advice a loc of _gym-gocrs would do well to heed Ego is sill a big thing. Men think dha in order to get heir dream physique chey have to lift the heaviest ‘weights, chug protein shakes and ignore the bigger picture. | would advise those people ro rake a st back, play the long gume, build themselves up gradually and take care ‘of all the other low-hanging fruit out NAIDOO RAPID RESPONSES pavouRrre FITNESS KIT? ‘Dumbbel ‘o ear your favourite foods and still, enjoy life. Saying that, you do need some accountability ~ that is where people go wrong!” Best cHeat FITNESS IS ADESTINATION surprandtios Naidoo’ bigest learning, though, is tha reaching your goals takes time and commitment ~ but that should be embraced “T always say ocliems, “How ‘much does this genuinely mean c© you!” I'che answer is alot, do what | 60-TOWORKOUT you need ro do in order to reach your | __ "Wane? goal. There will bea ime you have to roll up your sleeves, dig in and make some sacrifices, Otherwise you will alveays emain where you are. When you have reached your goal, chill fou, relax a lete but unl ehen, ic is OK to have tunnel vision and ger alert? © FrTMess. PETHATE? Ingstence FavouRITE HARDEST EXERCISE? abel ont squat SEPTEMBER 2021 15Outdoor FITNESS ADVENTURE MOUNTAINEERING TPWe have the eat service and expert advice. YOU JUST ADD ADVENTURE | lere to make your next great day even better OUTDOORS. ion in Shops & Online www-ellis-brigham.comCorin d vs EXCITING I at RR eur theme iS Cee CRU egy OCMC ACU} ee etch hoc NT Peres he body-boost mountains, but it's far more than just hill walking. With dizzying dose of danger, ‘adrenaline and ad ‘whether you're scrambling aknife-edge ridge, donning ‘crampons for awinter ascent, or bagging a high-altitude summit ‘abroad, mountaineering is your ‘chance to play intropid explorer. {As woll as being a mountaineering gui erent ars ee etn ees Pere enrretned preereetereniee ars Pre ener Norns ee ee ny ete ee ree renee eon an neers Sry fircorrererretor ree Coopers mountaineering ~ and how reins I: ' the sport of cl Adan Tendal with is ‘mountaineoring mutt Statue eel eee) Pee eg Pt atte eer Peet) pceeretenrnt eae acacia eee ee Serer peer tar) eters paneer s Cosel ere eed Sr) Senter) pees hte ind “High in the mountains, you'll experience ae eee Pee arg foe een See tn et) ee ee een ad eet ee eT peor mene nr Peet ret) ere rer erga ea ae me) eee oes ‘Scrambling and easy mountainoerng hits the pee ec aia’ eaten ny ere ert) Peer tery Cet eet aia Cree es pe ees Cae eee ee! eet eerste ees emer cee nets rat accu I aed Sere ue et td Coe tere ‘adventuring locally is better forthe planet Pee eee taper reesei Exes tian baton For beginners, simply start small and work up, Serer ee Leet eer Ce Net esc roeN) mere eee nce eet preter£298.98, elis-brigham.com (women's available) peers award wine niles the berehrark in fou-seasan mountinetog oot the Scarpa Manta Tech GTKs easing robust watepoot protective sad camferttle The Vira Mule oti devrs relate tracon wile the Bate ld provides an optimal with C2 rampons for spony Satish asensin the eight of winter. £145, gregorypacks.com The AlpnitoLT 3868 minimal, stleamined apie pack with peru festurs sper eet onda lightweight yet durable design The stops ogpes and bcs are get fo secuing anc ar, oles rerampons the 38L interior has ‘mle space oral yourgear the hiprblt isremovable ad the backsystem and shoulder straps areampl comfortable £18, salewa.com (women’s available) isis an extrem soc ovals shoe designed fret sramblig. The robust Vira ‘outsole has appresive lugs 2 deepheelbeast and atoe ‘climbing zoe for edging verocky cacksandcrevies Aduable rm suse ater uper wth 360-degreerubberrand ensues shat resistance wha Gore Texlning and clever strech gate provides waterrooing. £190, montane.com (men’s available) ‘Ts wo designed utah and supisngly cheap [ncket haa super yess hed of 2000mm. 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BLACK DIAMOND VISION MIPS HELMET £120, blackdiamondequipment.com Whether you're taling on exposed grade hee ‘eramblesortechnial winter aces the sion MIPS helmet wiley you sf. it Black ‘Diamonds most dub foam amet nt {ears the cuting-edge Mut drectoral Impact Protection tem, which protects the bran during falls Yous get excel side ard boc coverage. ertiaton pet, ‘Suspension sjtemand chin taps. i i ‘Word Jaros Foret | Phtepaphy Gtiakuit @ ALTERRA LITE MID GTX ALTERRA LITE MID GTX W'S Lightweight footwear, versatile and breathable, for dynamic use on terrain of medium difficulty, The shoe upper is made up of two structures: an external one in suede with independent features which wrap around the foot anatomically and ‘support the anatomy ofthe foot. Also available in the women's version with specific female plantar anatomy.Caria Aaa) = LON RUN Ce Ey cts Pee ear e ui} Pare ear RRC en) Dene Ru some breathtaking eee Itrarunning tends to be dotined as any di further than a 2 marathon or, for the purists, a there are ultramarathons that last for multiple days, and even non- stop 24-hour tests of endurar There is no typ although scan the start line of any ultra and you're likely t plenty of over-35s and an ever increasing number of women. This is a discipline that dev serious stamina, clearly, but also strength and no'small amount of mental resilience — as well as the wellbeing benefits of extended time spent outdot “The further run, the better feel” Ultrarunner Anna Rutherford Sent ceri Se ener homer re earl ne) Way (SUW) non-stop in May. ‘Whatever Perec eee ene eens Poort eee ed Peet eae td tees Renae eas Cer ete need ree eke At aad Peres recnaiog eae Renta Seat cee eran ny Pec ener Ing Se ers leaving behind work, my computer and paar abn penne Greener eenteeeren eerie Toray See eee er ac ly eee tees Eintcacs rene a mori eet pectarne onan eter ener oe aed Cee eet Pepin treater Pea Pea eri ea ty Scotish Borders, Rutherford finds running Pe ere ey err pee eens cae enn Cerrar being cared for by Nel eee auc ers oerecnieamorc nas eens rer ee raining timetable braaare enter) cree aes Crete Sa eaten ere aes Ree ters Se teeter Paeenrornis Cee aoe etre rene ant Poe seier rise ee eerie a erie) topace yoursel through raining andin races:(ON PERFORMANCE-T £70, on-running.com The Peformance Thalances utright protection wth breathabty ad feedom. 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Here are some basic tips. Even waters that appear perfect for swimming may contain dangers in the form of strong currents, submerged hazards, massive waves or threats such ‘as boats and surfers. Pay attention to the information posted on flags or signs, such as whether an area is approved for swimming and what could be encountered. Recognise what ‘other activities might take place where you swim, as often the dangers are beyond what is easily visible. Always make guarded beaches your first choice. Lifeguards are the best source of information about the local waters. Take their advice on the place, time and direction to swim, or not to swim. A designated observer who stays on shore with a phone and safety ‘equipment like a floatation device can bea lifesaving back-up should something go wrong. This person can ensure that everyone who enters, the water comes out again, Arrive at your destination knowing and understanding the local weather, surf Whether for swim events or adventures, Orca safety ambassador and internationally recognised ocean advocacy expert, Bruckner Chase, says there are important considerations to make when open-water swimming and tide forecasts, while recognising that coastal conditions can change rapidly. Weather and water can be very location specific, from dense fog to submerged obstructions. Spend time studying the conditions you can see. Winds can switch in minutes and, combined with strong tidal currents, can make fan easy swim out an impossible swim back. I you don’t know the local waters, swim with someone who does. Swimming into winds cofeven 10 miles per hour can mean choppy conditions that hamper your breathing and sighting, Various types of currents can move at over three miles per hour, the equivalent of swimming 100m in ene minute and 15 seconds just to stay in place. Waisthigh waves that look small from the shore can hit you like the weight of a car rolling downhill if you're not ‘experienced in being able to duck under or slice through them. Take time to learn how to navigate the conditions you might encounter. Dynamic open water is impacted by winds, currents and tides. Lae Praahineiehe Be sure everyone in the group and anyone watching on land knows the swim plan (which should include direction, duration and safe exit spots). Take a moment ‘to note the key features and landmarks where you entered the water. Factor in the duration of the swim and how things like tides may change to further expose or hide dangers, or redirect your swim course. Be sure to share the name and exact location of where you are swimming and when you plan to return with 2 friend or family member at home.SWIMRUN wimrun is a muttiple- stage sport that involves participants running and swimming on a point-to-point race course. The original swimrun race, Otill, took place in Sweden in 2006, on the Stockholm archipelago. Otilé means ‘island- to-island’, and It sees athletes journey across and between 24 islands by swimming and running. Allevents take place around lakes, lochs, or on the coast, ‘with run sections across islands or along the shore. Typically, competitors race in pairs, tethered together - and they don't change clothes in transitions, as in other multisport events. 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AS As anyone who has done it willi¢onfirm scu- Deve MUTA Mesure ea else fe lofla Couey a ite avelacle Nal ete Nese ey cae cae | ee CIM ke eo tcc cae Te erence ue Meats Scuba diving provides the eolmr secede amet Peete G eee rience you won't even realise Merete AMS cre Nisei (o) Ne eT el eek $ Care up Ree ng kun Ee gee LAU ol odie RUCK m ol me ICD Lol NY o-1s lA Nae PAM Ce rks) : \ Me. Ree ene eee ee ne Nc oe eee Cnet nee ee eluent ea ince temas eniit ser te ceca as MR URE aU Ee Cue Ie ertheless tt air com AURA eligi Peenee eth tes inet aaeetan erates meee cane Pees eC cRtee niet ancne al see encore atte Pet See ete eae CI CM cee aun eat ee Met ere ce ee Reece ere oar uae car ne cies = Good aerobic fitness, flexibility, core and lean muscle strength help imBrove you as a scuba Cac Ee ean MMe nt een Rtn meen cattle ve rea Cette Pee MMe eater teen eterCLIMBING is a perfect j res sone (eam RRC a I iL Rarer ard Berra Professional climber and former ‘Team GB coach Robbie ec Seana ny eee f you're looking for a whole- body, functional workout that gets your adrenaline pumping and entire body firing ~all while ‘throwing up physical challenges to solve ~ climbing is as good ast gets. 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The 30-year-old Scot had already forged quite a reputation with his fists: in 17 fights Since Birning pro, he had chalked up 17 victories — all but five by knockout — earning him two World Title belts. ‘The man he now faced, however, was even more formidable. José Ramirez was an unbeaten double champion with 26 wins to his name, spite being two years younger. And he was arguably the favourite fighting on home soil in front of an American Had Taylor bitten ‘off mote than he could chow? Did the American really hi as hard as Journalists reported? Could this be the end ofthe road? thought so, and inthe packed conference hall whispers and heckles fered through fom the back. rows, fueling an already clectric atmosphere. As ‘customary the rwo fighters traded insult bur emotions boiled over more than usual Aerwards, in one of the ‘corridors, the two fighters clashed violendly and a brawl nearly erupted, By that point there was coy one option available and that was to win,” says Taylor. “I just wanted i so much, I waned to win so badly. [hada cur any comers, I had made ll the sacrifices: spent time away from home, not gone on | holiday, not had any money, ‘not owned flashy cars, Ta done tall 1 had put in the staining, Thad studied his fighting style, my feness was peak and now he had made things personal All thae was le was to knock im down. So that's exactly what I did ~ ewice. FOUR BELTS, ONE HOLDER Speaking afew weeks later, Taylor is sill geting used to his new status of undisputed world champion, The atmosphere is more relaxed, bue the boxer remains busy man who is very much in-demand. We meet him between a photo shoot for his sponsor, Everlast, the boxing wear companys and a live radio interview In conversation, Taylor is far fom the explosive southpaw renowned for bullying adversaries in the Hes actual softly spoken, giving fi ther 36 sepremaer 2021Progra Craigstronachyverst considerate and intelligent answers ina slow-paced but melodious East Scottish accent, Its quite hard to assimilate these two characters withthe same person, but both are part ‘of what makes him special. “Pve just gota bit ofa madman in me,” he explains, laughing, "He simply comes out every now and again In the ring, I nd Pm more placid and calm mentally. I'm very clinical and profesional and focused under fr. Its just deep down Fve got this total madness in me it’s Haring desi, ‘undiluted passion. And inthe lead-up to the fight and on ‘ends ro erupt sometimes, so now we call “Thats 2 reference to the film Me, Myselfnd Irene where Jim Carrey plays Charlie, do-gooder policeman with an ‘evil spit personality: Hank. Taylor was given the nickname by fellow professional boxers Carl Frampron and Conrad ‘Caumanings, who he used to train with, "They sid the way I shadow bos, al hae irky-jerky movement, was lke a seene out of the movie,” he laughs. “Sometimes I'm nice, plac and laid-back. Then at other times 'm a lunatic, so Tve kind of gor that splic in me, 100. ‘Once we were out on the weekend after ttining in London and weall got a haircut together ata barber's shop. The barber absolutely burchered me and I ended up with a at MADNESS IN ME: FLAMING DESIRE, UNDILUTED PASSION” hada turned professional. “Boxing is greae for any young kid, ic teaches discipline, self-respect and respect for others” he explain, “T really do think it should be taken into schools to teach kids respect and discipline, control and self contro It gives confidence to the shy kids and discipline to the wild ones, Irbuilds fon your slesteem and suits kids from all backgrounds.” ‘Whar started off as top. I cally stuck then = Twas Hank after that” THEKID FROM PRESTONPANS. ‘Taylors unique style could be attributed to coming inza the spore quit late, ‘When he was growing up in Prestonpans, 15 miles east of Edinburgh, Tackwando was a hobby quickly became more his main after-school activity, as Taylor began to catch the Henly got into boxing eye of local trainers with afer visitng his mother at the sports centre, where she worked “Twas a blaekbel, but used to watch the boxing while waiting for my ruin eo finish her shift on reception,” he remembers. “Former Scottish champion his athleticism and quick. movement Before long, hae was selected to box for Scotland, then he travelled to competitions all oer the ‘world, concinuing co win and fight impresivly “Taree to take ie more seriously when I got selected Alex Arthur was training to go tothe Commonwealth thereat che rime and ‘Youth Games and came back afer looking on ftom the with a bronze medal” he Sidelines, I ended up geting involved. Iewas diferent, new and fs, 01 fll love with ie suaighe away. “The only person I knew in boxing at che ime was Athur because he was local and on the rely. Apart from Ali and Tyson, I never sally knew anything about boxing tou afer eying i out Floved the raining, the techniques, the sparring. all oF” “Taylor cherishes the lessons he was aught in that gm and believes he would fave gained juseas much from boxing, even ithe recalls, "Then two years later, afer oly three-and-a-half yeats boxing I came back ‘wich my silver medals from the Delhi 2010 (Commonwealth Games. By then I had been lid off by 2 few jobs because I vas going away and taking Kime off work and college 0 goto these tournaments 1 decided to take things more seriously and see how far could take it” Despite having a considerable amount «alent, Taylor denies be naturally oustanding: CAREER STATS ne eee Pert aa ee as Seren) Acre ea OnE?Cee) acributes his success oa simple formu rive, deter “There were loads of other fighters out there when I was an amateur who had just as much talent as I did, ifnot more,” he says. “The difference is they werent willing to give the time and make the necessary sacrifice. There's not one certain sacrifice over the others that docs it ies more of an accumulation over the yeas. Is basically tiving up your life to pursue a dream. Thats not simply Sam starts and raw eggs for breakfast everyday, though. In terms of routine, Taylor cakes a much more measured approach to things and believes a good workout starts witha good rest. like to get nie long lie-in and only get up a Sam to have my breast.” he explains, “Then I go to the gym for 10am, get wrapped up, get loosened off and do a boxing session. Tell be either pad work or bag work, then some groundwork, before some abdominal work aftr that. Thal be the best parc of two hours. Then I come home, have a rest, lunch and chil for few hours go back at 4/Spm and do my second session: that’ either a run on the treadmill with sprints, or i's weights, We train twice a day, five days a week, and then go fora run fom a Saturday ike atleast en weeks of training before «fight: a good, long training camp to make sue I'm firing onal eylinders and my weighe i ight. Unlike many boxers, who rend to go a bie to seed berween fights, Taylor isa big beliver in constane exercise. He likes ta keep ‘icking over in che gym berween fight, rather than leaving himeel? with mountains ro climb in pre-ght taining camps, Food is an importane part ofthat «00, bur his constant exercise means he doesnt say ‘00 strict al che time— pizza and C nese food are favourites on cheat days Diggin (GDEEP Not being so hard on himself in some areas of his life helps Taylor remain mentally serong i in more dificult ‘moments, One of his key Ducklin tes inthe ring is 1g down when things seit going right, Binding remarkable inner strength cut ring a bad sition to hie advaneage 1 will ways ger a few doubts and worries, but if you work as hard as you. can, you can throw chem ‘uty he explains, “Te actually becomes quite easy, because if you know you've put 100 per cent into training, there's nothing more you can do: For Taylor, i's sheer determi ation that sees 38 sepremperz021 hima right: "My will co win lays gets me our of hard situations,” he says, “Irs second to none. I think would fight on even if only had one toe left and I think thac I would Fight to my very last breath if Thad ro. 1 just have that determination to beat the ‘other guy and not be the ‘one who ends up beaten. That's the key factor in amy fights. Thar lide bie ‘of wickedness in me: I dig deep, bite on my gamshicld and fight hard. You've either {got that or you havent — it ‘cant be taught. ‘That same steak is also ‘what keeps Taylor mentally stimulated. He is curently Pe lemme i ite ee ae sie heer ts roo SPORTSDIRECT.COM viewed as one of the best ppound-for-pound fighters jn the world and afer achieving undisputed satus, ‘no-one would blame him for hanging up his gloves, “Teould do ie right now and sill have bad an amazing career, living selatively content for the rest of my life asa former ‘world champion,” he sys “Bue I know Tid reget it in a few year time, because deep down I know I haven't reached my full potential yet. Hel Tean go and achieve more. Pve always been tenacious and I just set myself simple goals. First it was to be the best boxer in my age group, then the best at my gym, te. Now I watt ro try and become a 1w0-weight world champion, so Pim moving up o welterweight and wil challenge for belts up here, That's what I need so become eruly great. 1d love to he double world champion and go down as Scotland's best ever” @ a egress etoun hs wane davUNDER PRESSURE BLOOD FLOW RESTRICTION TRAINING IS THE EMERGING METHOD FOR BOOSTING RECOVERY AND PACKING ON SIZE AND STRENGTH IN DOUBLE-QUICK TIME hen something sounds too good to be ec, it wsualy is. Cucprice cat? Call the mechanic. Weightloss ta? Try running instead. A quick route co scrength, size and improved recovery? Wel, heat us ot. Blood flow restriction training (you might also see i called ‘clusion taining’ of “hypoxic training) ist a difficule term to ‘unpack — but the physiological proceses involved take a fair amount of explaining Pur simply, BER (the acronym used fiom here on out involves restricting the ovr of blood out of the working muscle. That's achieved by applying pressure wrap around the top of the working limbs): the armpit-ends of your arms for biceps and triceps, andthe groin-end of your quads fr leg work. Thanks to ‘proces called arterial flow, blood is able to enter the muscle, despite the pressure being applied, bur once its in there the blood finds its veiny ex routes partially blocked, and only a small amount can take its leave, AS «result, che muscle swells and an almighty muscle pump isd Now this is where th technical, soto help us get our heads around things we spoke 10 Dr Warren Bradley founder of Hiyeo, the company making activewear with integrated BER straps — 0 the benefits ofthis prorocol can be achieved anywhere “The process by which the body repairs damaged muscles and stimulates growth in muscle i called ‘muscle protein synthesis! (MPS), says Dr Bradley, “and che extent of _groweh is heavily dependent on the bodys ability to simate MPS, BER causes muscle swelling, through pooling of blood in the muscle asthe muscle exercises, and tissues quickly bocome deprived of oxygen, creating a condition called ‘hypoxia. That results in increased metabolic sre 40 sepremper 2021RareDY wissnitomcee inthe production of , hormones responsible for muscle grow, which lctively increase MPS, ‘On top of that, th low-oxygen environment causes accelerated ATP breakdown (ATP being the which rapidly fatigue Jovw-awitch muscle bres Thae causes the b recruit fastawitch muscle fibres tre help perform the cers, training all fibres meurrenty “Thats very good new Ds Bradley continues, because ic creates a state of mnhanced muscle growth withous the need for lifting heavy Toads ~ infer, very Tighe weighes (as litle as 20 per cent of your one-rep max) are all chat’ needed, The problem, until now has been the application, Typically, BER has been the reserve of elite athe because the cus used are cumbersome and, need to be applied ro the right position ‘WORD OF WARNING Which leads us onto a much-needed disclaimer: do not atempe to create your ‘own blood flaw restriction erie anny device athome. Hyrros BER (aA gutments have undergone auee or Pomenerny autre pacer Figorous testing to ensure the straps ae in precisely the right position ~ try doing it yourself and you risk causing serious muscular of, worse, ay oe ene sree] Pony vascular damage. Is also ‘important that you "You wouldnt go and run a marathon with no training — you would build arr up the miles gradual e Sanpete says DrBadey."Iésuch ney 2 powedl hypertophie Roane 42 sepremBER 20.BE cquats - youite going to be stimulus and such alot ‘of pressure on che muscle that you can equate i to going o the gym for the firs ime in a year and wo smashing aload of heayy it’s probably best, ft or atthe very least consulta healthcare profesional frst. That's because the flow of blood ‘once the straps are removed sore. Even if youte an elite standard athlete, because this something new for can cause existing clots to the muscle that’s never shift around the body — experienced, is as Fyouve potentially to vital organs = which, needless tos; is neredibly dangerous, Dr Bradley, though, points out thae Hyero conducted a sfery study never been tothe gym, Aword, aso, on blood clots: che main thing people might be worried about with BER. Fist, you ate ft and healthy with no history ‘of blood clots, the research says this syle of training poses no more rsks than regular resistance exercise “1 WAS ONLY LIFTING 7.5KG TO 10KG, REPPING OUT FOR A MINUTE AT ATIME. IT WAS HORRIBLE! BUT 1 HALVED MY RECOVERY” with Queen Mary’ University London and Pure Sports Medicine, “and that proved that our safe and effective, such an effecive recovery protocol and why sports ‘cams have long been using itt help thie athletes bounce back quicker from injury, Because not only docs the poststrap blood flow send hormones to adverse effect. FIND THE FLOW Weve touched on the ge of BFR ye muscle fills ‘with blood — but its when the straps ae removed that most ofthe magic happens Because while the blood previously worked muscles, ialso drags waste materials ‘our of your joints, “That's called reperfusion,” explains De Bradley “If there are any. micro-taumas (eatilage chips and so on) the blood and the asociated muscle- removes tha inflammation building hormones pool in ‘one place when the pressure isbeing applied, once the ssraps are off floods back and the body can excrete it very quill ‘Normally, afer workout, game of football, through the body with or other high-exertion sport, ic takes the body force, And that creates benefits far heyond the working muscle It called the systemic the regular flow of blood — is much slower “What BER does,” adds Dr Bradley, “is remove them immediately and basically what that means is once you've built up the musele-building hormones in the restricted at source. That's why tis limb, when you remove the strap the heart is going. to pump those hormones around the body. So even Ifyou did aleg session so impresiveat improving Josh Charney, ey scoring sensation for rughy league outfit Warrington Wolves, benefited direc from Hyto’s BER straps during an injury spell on the sidelines lst year and rest a BER sesion is going co improve recovery because those hormones are going to end up in your legs te boost the pair process That's whae makes BFR ‘SEPTEMBER 2021 43,9D Levert shoulder on the second Tase game ofthe season,” he says. “Leouldsit realy life any weights, s0 [went to see a surgeon and he said needed an operation. had the op, and within four or five days I went back into training and was introduced to Hytro BER, beneficial for me, because | couldnt life heavy weights bre Iwas going to beable to keep my srength a size up. started that From week on of rehab and used ie for every upper body and recovery session. Within just four weeks, I was back ro normal seength ‘was only iting 7.5kg to 10kg, repping out for a minute at a time, It vas horrible! But i definitely benefited me.I halved my recovery, because I was given Ey 14 weeks and Iwas back “There's another way ‘of looking at this, to. "You can actully train a non-oceluded muscle and i wll ee worked beyond that of normal raining, De Bradley adds, "Whe 1 mean by thats, say you'e ‘on a bench press and you fcalude the arms — using a typical protocol of 20-30 per cent one-tep max (IRM) s0 very light weighs, for around 30 reps, followed by thece working sets of 15 reps the triceps fatigue rapidly because ofthe ‘occlusive stimulus, so the pectoral muscles end up taking abit more ofthe load than they normally would, That increases muscle fibre activation and therefore forces the body co perform like an advanced lifer ~ even if youre a novice. PUTTINGIT INTO PRACTICE ‘Light weight is the key phrase here. No mater how seasoned a lifer you are, 4g pair of dumbbells are soon going to feel four or five es that weight More important, though, isthe fice that BER is best suited co high reps, ow rest, because the aim i to get ax much blood into the working muscle as possible “All you need to do is fone or two exercises at the end of your workouts using BIR" says Dr Bradley, 50 you finish your regular session, then strap the BER. top of shorts inco 70 per cent tightness and pick one “Lets say you've done an uupper-body workout. You Strap in: Benching pennies es ort could pick bicep curls and slallerushers, and choose avery lighe weight for 30 repetitions. Those reps are simply to ge blood into the sem and ger it stuck ther, so return flow is heavily Jmpedied. After that, rake 30 seconds rest and go again 15 reps, While the fist set would have fle easy, the next sets will ot, because the muscles ae tired and fall of blood. That means youire esentally erxining Jina state of fatigue, which would normally take 30 or 40 minutes to ge co with 2 regular session. Aim for three sets of 15 reps after ‘he initial see ~ though you might well find you cant complete the rps, because ven light weight is going to fel very hard to move “Once you've done that, your muscle will be ‘maximally recruited and you doit need to do anything lee, Take the strap off for ‘wo minutes to let the blood flow back, then move on to the next exercise. ‘One of the main advantages of BER is that it doce cause central nervous system (CNS) fatigue. When you life heavy weights, you pur your CNS undera lor of pressure, but lighter BER loads avoid tha.Dorie think e's just for your arms or quads either ‘Though the straps wil be located at the top of either your biceps or thighs, che blood is going ro flow ro whatever muscle youte i So ifyou do can target any muscle with the BER top, and any lawer-body muscle with the BER shores, ‘ADDED BENEFIT ‘Normally you would tag a BER workout onto the end of a regular workout, because augments the results from your taining,” says De Bradley. "When you doa weights session you get your building home a certain level: by adding BER you are signiicanly ‘enhancing those level. That poin is key: BER doesnt replace your regular taining, ivenhances it. If youre Bring on alley strapping in a the end of your workouts takes finisher rcses to another level: benefiting not only the muscles in question, but the just-worked areas you trained yesterday oF the day before (On the other hand, if like Charney youire working below full capacity, blood flow restriction provide your muscles with enough mls, wich light weighs, rmaineain strength and si = while kicksarting your body’ recovery processes until youre back to your ry best Ies no shorteut or quick-fix, but i can bean incredibly powerful ool in your workout armoury. Poi Pee eee Las Deh eta ferries) 30, 15, 15,15 Everesy 30, 15,15, 15) + Aim for 15 reps for the \ J RearE m2 = 8 elAMOUNT OF DRINKING, AN INCREASING NUMBER OF GROUPS ARE TURNING TO EXERCISE AS A WAY TO SUPPLEMENT — IF NOT REPLACE — THE MORE TRADITIONAL FORMS OF FUN >> = Serteneen 2001 47 Rea eedemanding activities. Asauch, dhe adventure stag is quietly growing in popularity with up t0 4 quarter of ll bachelor partes now including some sort oF sporty or adventure: has become increasingly extreme, too ~all he better for gleeflly recounting ‘vera beer when the dist has setled. “You dont end ro see many stags geting together and wanting 0 based clemens play a game of football,” says “Tve probably been on Jones. “Ir always tends to 15 sags" says Londoner havea maverick silliness to Jasper Smith, as he hefis his surfboard out ofthe water, “and of ll of chem, I think cher’ only one went on where we didnt cdo a decent activity. Things are defintely moving away from the traditional ‘go-karcng and paintballing. Anything outdoorsy t0 splicup the boozing is ‘welcome, especially 8 you tend to cat rubbish and drink heavily on these seekends es perfec for blessing the cobwebs aay.” esa sentiment thats beginning co catch on. [Nigel Jones runs Adventure Wales, which specialises in bespoke outdoor activ days, Stag weekends, he notes, are steadily becoming an increasingly larger pare of their busines. As adventure sags grow in popularity the range of activities it, suchas diving off ifs” EMBRACE THE INNER CHILD Te cue tha theres something joyfully regressive about a stg weekend. Irs a chance for guys to briely dlivest themselves ofthe responsibilities of life and livea wil, carcice existence like Lord of the Flies, but with Jigerbombs, “One of the chinge Ive noticed about the kind of activities we run, and other companies 007 says Jones, “isthe isall he sore oF seu char you used to do 38, kid, Jumping vrs orth se, running long rocks, ies al hes chings you veanted todo when you were younger, bue were always allowed to. Axe throsting has become rally popular, too. Ics evry boy's dream and novi’ something you can ddoon a sag weckend.” ut on the ocean, the sags have cunningly joined their boards together «0 form a sor of Thunderdome pontoon. Two ata time, ‘hey clint aboard the makeshift arena, before ‘eying to spear exch other back into the water Loud whoops and cheers ol acoss the wateras hangovers seca fade a3: © you're ooking forthe best adventure stag experience Scotianahas to oter, ook no urine than Nao Limits. With 16aiferentadventure activi tory, Including canyoning and adventure tubing, there's plenty of opportunities Extreme West puts together bespoke packages thatyou can tallrto your ‘desired location ifyourelooking for some ‘edventure anywmere inthe Sauth West. ‘Their wide range of experience providers smeansthere'sa wealth ofactivios to ‘choose from. ‘Actuities from e1@pp. ADVENTURE PARC. Snowdonia, North Wales, ah a.com Cheek out Adventure Parc for some north Wallan adventure, Caving, zipines and a surf generator arojusta few experioncos youcanbe partot Packages from £100pp. WHY BOTHER? FIVE GOOD REASONS TO BREAK FROM TRADITION WITH AN ADVENTURE STAG WILD TALES HEADSPACE WALLET-FRIENDLY GOOD FUN FITNESS Abigpartofany tag | Gettingoutintonatureis | Asanyonewhohasever | Let'sfaceit,getting | Whilenoone goeson weekendarethestories | _proventobbolster checkedtheirbank | mamriedisagrown-up | _astagdotoimprove ‘swappedoverbeers. And | wellbeing. Alcohol,as | balanceafterabignight | thingtodo.Amid all their health, one extromefitnessactiviies weal know isa Canattest,drinkingcan that seriousness, ortwo adventure ‘suchasriverraftingor depressant Gettnga __beexpensive.Butbook | _youshouldreally elements mean you ‘gorgescrambling are judicious mixofthetwo | anadventure activity take the timetolet ‘can tradeingome tterconversation _isabetterbalancingact | andthat'eatleastafow | yourhairdown...by ‘ofthose empty boer piecesthan*Who | foryourheadthanseveral | hourswhereyoucango | climbing stutfand. calories for some ‘threw upfiret2"” _dayeeolelyonthesauce. | easy onyour wallet. lobbing axes. fat-burning un. ‘SEPTEMBER 2021 49,