Boxing Fitness

"OXINGlTNESS !SYSTEMOFTRAININGFORCOMPLETEBOXINGlTNESS

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VII





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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

!WORDOFWARNING )TALMOSTGOESWITHOUTSAYINGTHATABOOKONBOXINGTRAININGWILLINVOLVE SOMEVIGOROUSANDDEMANDINGPHYSICALEFFORT)FYOUHAVEANYCONCERNS ABOUTYOURHEALTHTHEN)MUSTSTRESSTHEIMPORTANCEOFGETTINGCLEARANCE FROMYOURDOCTOR)FYOUHAVENOTPARTICIPATEDINANYTRAININGBEFORE OR NOTFORSOMETIME THENSTARTGRADUALLY ALWAYSTAKINGTHEEASIEROPTIONS ANDLIMITINGTHETRAININGTIMES4OOMANYPEOPLEHAVETHEIMPRESSIONTHATIF EXERCISEDOESNTHURTTHENITISNOTACHIEVINGANYTHINGTHISISNOTTHECASE 9OUSHOULD ANDMYFERVENTHOPEISTHATYOUWILL ENJOYYOUREXERCISE.EVER FORGETTHATYOUHAVETHERESTOFYOURLIFETOGETlT

IV

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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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VI

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

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FROM4HE-EMORABILIAOF3OCRATES



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

)AN/LIVER

4HIS BOOK IS FOR THOSE WHO WANT TO GET lT USING BOXING TRAINING AS A CONDUIT AS OPPOSED TO SIMPLY USING WEIGHT TRAINING AEROBICS RUNNING OR OTHER ACTIVITIES THAT THEY FEEL HAVE LOST THEIR STIMULUS AS STAND ALONE 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 

)HAVEBEENTEACHINGANDTRAININGATTHE!CADEMYFORNEARLYYEARS SADSOULTHAT)AM ANDHAVEENJOYEDITSTERRIlCATMOSPHEREANDAMBIENCE ASWELLASITSCOMPLETEABSENCEOFELITISM SEXISM RACISMAND LUCKILYFOR ME AGEISM

"OXINGFORALL -YSPECIALITYHASALWAYSBEENSPECIlCCONDITIONING WHETHERITWASFOR MARTIALARTS BOXING SOCCER RUGBY SKIING TENNISORJUSTPERSONALTRAININGTO GETINGOODSHAPE)HAVENOPRECONCEPTIONSABOUTWHICHPEOPLEAREBEST SUITEDTOWHICHSPORT )FYOUFANCYHAVINGAGOATBOXING WHYWAITUNTIL YOUAREOLDER lTTERORLIGHTER)TISASPORTˆORART WHICHEVERWAYYOU LOOKATITˆINWHICHYOUWILLGETlTTERBYPARTICIPATIONATEVENTHELOWEST LEVEL )TISNOTUNTILYOUHAVEDIPPEDYOURTOESINTHEWATERTHATYOUWILL DETERMINEHOWDEEPYOUWANTTOGOIN ANDHOWFARFROMTHESHOREYOU WANTTOSTRIKEOUT )HAVEBEENPLEASANTLYSURPRISEDBYTHEINCREASINGNUMBEROFWOMEN WHO NOW ENJOY NOT JUST BOXING TRAINING BUT SPARRING AS WELL USUALLY WITH THE GUYS4HESE GIRLS ARE lT AND STRONG AND CAPABLE OF DEFENDING THEMSELVES ASISSADLYREQUIREDINSOMEOFOURURBANAREAS )FANYOFMY FEMALESTUDENTSREADTHISANDTHINK)AMBEINGPATRONISING )CANONLYSAY ONETHINGPLEASEDONTHITME


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