Boxing Fitness: A Guide to Getting Fighting Fit

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!CKNOWLEDGEMENTS +INDTHANKSTOMYCOLLEAGUE6ICTORIA-OSEFROMTHE9-#!TRAINING ANDDEVELOPMENTDEPARTMENTFORENSURINGTHEACCURACYOFTHEADVICETHAT FOLLOWS !LSOTOMYGOODFRIEND3AVASH-USTAFA$OCTOROF/STEOPATHY FORHISKIND ASSURANCETHATTHETRAININGREGIMESCONTAINEDWITHINARENOTLIFETHREATENING 'RATEFULACKNOWLEDGEMENTSMUSTALSOGOTO%MMA#AHILL 0ETE$RINKELL ANDMYGOODFRIENDANDCOLLEAGUE7AYNE2OWLANDSWHOMADETHISBOOK AREALITYINSTEADOFAPOSSIBILITYANDTO3ALLYAND#HERYL WHOSECONSTANT MOANINGFORCEDMYHAND 2ESPECTANDSPECIALTHANKSGOOUTTO"OB"REEN 4ERRY"ARNETT 'ORDON -C!DAMAND!LEX4URNBULL FROMALLOFWHOSEMOTIVATIONALCLASSES) BORROWEDSOHEAVILY ANDSTILLCONTINUETODOSO

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&OREWORDFROM"OB"REEN "OXINGISANAMAZINGARTANDSCIENCE(ERETHEORYAND PRACTICElGHTITOUTONANIGHTLYBASIS0ARTPOETRYOFMOVEMENT PARTBRUTALITY THELUREOFBOXINGTOMODERNMANISVERYSTRONG (EREONECANTESTONESELFINRITUALCONmICT ANDFORMANY EVENLIGHTSPARRINGCANBEARITEOFPASSAGE4HETRAININGIS WHOLESOMEANDCOMPLETE BUILDINGLEANBODIESAND MOSTOFTEN MINDSDEVOIDOFAGGRESSIONANDFEAR)lNDITINCREDIBLETHAT SOMESORTOFBOXING PERHAPSOFALESSDESTRUCTIVENATURE ISNT PARTOFTHESPORTSCURRICULUMINALLSCHOOLS (OWEVER TOPROGRESSWELLINTHISARTYOUNEEDAGOOD TRAINERAND)KNOWFEWBETTERANDMOREPASSIONATETHAN)AN /LIVER)ANISAUNIQUEINDIVIDUALNOTONLYAGOODANDVERY KNOWLEDGEABLECOACHWITHAHUGEINTERESTINBOXING BUT ERUDITEANDWIDELYREADONALMOSTANYSUBJECT(EBRINGSFUN ANDENTHUSIASMANDADOWN TO EARTHEASETOALLHISCLASSES AND)MGLADTHATTHISEASEANDFUNHASBEENCARRIEDOVERTO THISBOOK)TSNOTASGOODASTRAININGWITHTHEMANHIMSELF BUT NEARLY4HOROUGHLYRECOMMENDED

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$EDICATION 4HISBOOKISDEDICATEDTOALLINSTRUCTORS STAFFANDSTUDENTS OFTHE"OB"REEN!CADEMYPASTANDPRESENT ALLMYFAMILY ESPECIALLYMYLONG SUFFERINGWIFE"RENDA ANDTOTHEMEMORY OF*OHN-C$AVID ,AURA,OGAN h7INKv7ALKER 2OY"ECKWORTH *OHNNY"IRDAND&3/

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VII

 )NTRODUCTION

4HE MAJORITY OF PEOPLE WHO READ THIS ARE NOT INTERESTED IN BOXING AS APROFESSION OREVENASAHIGHLYCOMPETITIVE AMATEUR THOSEPEOPLESTARTEDOUTASKIDS OR ATLEASTTEENAGERS4HEYHAVEHONEDTHEIRSKILLS THEHARDWAY TAUGHTBYSEASONEDTRAINERSWHO KNOWHOWTOGETTHEMBATTLE HARDENED WHILE KEEPINGTHEMWITHINTHECONlNESOFAPARTICULAR WEIGHT

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4HIS BOOK IS FOR THOSE WHO WANT TO GET lT USING BOXING TRAINING AS A CONDUIT AS OPPOSED TO SIMPLY USING WEIGHT TRAINING AEROBICS RUNNING OR OTHER ACTIVITIES THAT THEY FEEL HAVE LOST THEIR STIMULUS AS STAND ALONE EXERCISES0ARTICIPANTSHAVENEVERFAILEDTOSURPRISEME)NTHEPAST)HAVE TRAINEDACTORS DANCERS DOORMEN EXECUTIVES ARTISTS MUSICIANS $*S LAWYERS ANDPROFESSIONALSPORTSPEOPLE 

)NMYEXPERIENCE THEREAREAFEWFUNDAMENTALREASONSWHYPEOPLE TURNTOBOXING

4HEYWANTSOMETHINGNEWINTHEWAYOFTRAININGTHATWILLBEDEMANDING BUTREFRESHING .OMATTERHOWPLACIDPEOPLEAREBYNATURE MOSTOF THEMSTILLFEELGREATENJOYMENTFROMHITTINGSOMETHINGHARD!MIDDLE AGED PHYSICALLYDISABLEDLADYWOULDCOMEINTOTHEGYMFORMINUTES ONQUIETAFTERNOONSTOSIMPLYPUNCHTHEHEAVYBAGINOZ GLOVES 3HEWOULDLEAVEINACALM SERENEMOOD TELLINGUSHOWMUCHBETTER SHEFELT4AKINGOUTYOURFRUSTRATIONANDANGERONAPUNCHBAGISAGREAT FORMOFPSYCHOLOGICALSELF HELP"UYAPUNCHBAGANDSACKYOURANALYST WHATBETTERFORMOFANGERMANAGEMENTCANTHEREBE#HEAPERTOO EVENWITHGYMMEMBERSHIP



4HEYFEELTHEYWOULDLIKEASHOTAThWHITECOLLARvBOXINGCOMPETITION INWHATWASONCEMOREOFABLUECOLLARSPORT3CHOOLSDONOTTEACH BOXINGITBECAMECONSIDEREDDECADENTANDPOLITICALLYINCORRECTYEARS AGO /NLYTHEFORCESANDSOMEUNIVERSITIESSTILLENCOURAGEIT /XFORD AND#AMBRIDGEHAVEANANNUAL6ARSITYMATCH ANDTHEREISABOXING UNIONSTUDENTFEDERATION/NEOFOURSTUDENTS 2OB(OWARD AFORMER /XFORD"OXING"LUEWHOGOESBACKTO/XFORDTOHELPWITHTRAINING HASSINCEMOVEDINTOWHITECOLLARCOMPETITIONANDIS ASYET UNBEATEN "OXING CLUBS EVEN FOR YOUNGSTERS ARE FEW AND FAR BETWEEN THEY DO NOT USUALLY GENERATE MUCH REVENUE AND RISING RENTS AND OTHER OUTGOINGSHAVESADLYFORCEDMANYCLUBSTOCLOSE9EARSAGOTHESECLUBS DIDNOTHAVETOCOMPETEWITHHOMECOMPUTERSANDKARATECLUBSFOR THEIRMEMBERSHIP



4HEYARENOTLOOKINGTOGETAHUGEBUILD BUTSEEKTHELITHE MUSCULAR LOOKTHATlGHTERSDEVELOP ASOPPOSEDTOBODY BUILDERS$ESPITETHE CLAIM OF MANY OTHER MARTIAL ARTS BOXING IS STILL SEEN AS THE PRIME MEANS OF SELF DEFENCE 9OU GET TWO FOR ONE ON THIS SCORE AS YOU BECOMEABLETOlGHT ANDINCONDITIONTODOSOASWELL 



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"OXINGANDTHE"OB"REEN!CADEMY )TWAS*EET+UNE$O*+$ WHICHRE AWAKENEDMYINTERESTINBOXING THE WAY WE TEACH AT THE!CADEMY IS GENERALLY REFERRED TO AS7ESTERN "OXING WHICHDIFFERENTIATESITFROMTHEMANYOTHERFORMSOFBOXING )TIS TAUGHTASTHElRSTANDMOSTBASICELEMENTOFTHEMANY FACETEDARTOF*+$ DEVISED BY "RUCE ,EE CONTINUED PRINCIPALLY BY $AN )NOSANTO HIS FRIEND ANDSTUDENT ANDPOPULARISEDINTHE5+BY"OB"REEN HIMSELFASTUDENT OF 3IFU )NOSANTO "RUCE ,EE BELIEVED IN TRAINING INCREDIBLY HARD PUSHING HIMSELFTOTHELIMIT(ERAN HESKIPPED HEWEIGHT TRAINED HEWORKEDOUT ONPUNCHBAGSANDPADSANDHECYCLED MOSTLYmATOUT
!TTHE!CADEMYWEUSEALLTHESAMETRAININGSKILLS PLUSAFEWMORE ASMOREMODERNTHINKINGANDINNOVATIONSAREABSORBED /VERTRAININGIS SOMETHINGTOALWAYSBEAWAREOF SOMEPEOPLEACTUALLYHAVETOBETOLD TOCUTBACKTHEIRTRAININGBEFORETHEIROVER ENTHUSIASMMAKESTHEMILL)TIS ONETHINGTOVENERATE"RUCE,EE ITWOULDBEINADVISABLETOCOPYHISFULL TRAININGREGIME 

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