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"OXINGlTNESS

!SYSTEMOFTRAININGFORCOMPLETEBOXINGlTNESS

)AN/LIVER
3TRENGTHANDCONDITIONINGPROFESSIONAL "OB"REENS!CADEMYOF-ARTIAL!RTS
(OXTON3QUARE ,ONDON
WWWBOBBREENCOUK

7ITHPHOTOGRAPHSBY0ETE$RINKELLAND!NNA4ORBORG
#OPYRIGHT¥)AN/LIVER

!DVANCEDTRAININGSECTION¥)AN/LIVER

4HE!UTHORASSERTSTHEMORALRIGHTTOBEIDENTIlED
ASTHEAUTHOROFTHISWORK

!LLRIGHTSRESERVED

&IRSTPUBLISHEDIN

4HISEDITION

0ROUDLYPUBLISHEDBY

3NOWBOOKS,TD

0ENTONVILLE2OAD

,ONDON

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EMAILINFO SNOWBOOKSCOM

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"RITISH,IBRARY#ATALOGUINGIN0UBLICATION$ATA

!CATALOGUERECORDFORTHISBOOKISAVAILABLEFROMTHE"RITISH,IBRARY

)3".   


#ONTENTS

!CKNOWLEDGEMENTS IV
!WORDOFWARNING IV
.OTESFROM4ERRY"ARNETTAND2ICK&AYE V
&OREWORDFROM"OB"REEN VI
$EDICATION VII
 )NTRODUCTION 
 4ECHNIQUE 
 "AGWORK 
 &OCUSPADTRAINING 
 3PECIlCBOXINGDRILLS 
 3KIPPING 
 2UNNING 
 7EIGHTTRAINING 
 #ALISTHENICS 
 #ORETRAININGFORBOXING 
 #IRCUITTRAINING 
 4RAININGWITHAPARTNER 
 4HESOLOTRAININGWORKOUT 
 !DVANCEDTRAINING 
 &LEXIBILITYANDSTRETCHING 
 !LTERNATIVETRAINING 
 %QUIPMENT 
 .UTRITION 
 )NJURYANDILLNESS 
(ELPFULLITERATURE 
-ODELS 

!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
.OTEFROM4ERRY"ARNETT

!PRACTICALBOOKONBOXINGlTNESSISLONGOVERDUEINTHE
MARTIALARTSWORLDAND)AN/LIVERISEMINENTLYQUALIlEDTO
PRODUCESUCHAGUIDE)ANSAPPROACHTOTHE@NOBLEARTISTHE
SAMEASHISAPPROACHTOLIFEADOWN TO EARTH NO NONSENSE
VIEWSUPPORTEDBYSUPERIORLEVELSOFINTELLIGENCEANDHUMILITY
4HOSEOFUSWHOHAVEBEENLUCKYENOUGHTOTRAINUNDER
)ANHAVEMARVELLEDATHISWEALTHOFKNOWLEDGEANDHISABILITY
TOEXPRESSANDSHAREHISEXPERIENCES(EHASTHEABILITYTO
MAKETHECOMPLEXSEEMSIMPLEANDISCONSTANTLYADDINGTO
HISSEEMINGLYENDLESSREPERTOIREOFDRILLS
4HOSEREADINGTHISBOOKWHOKNOW)ANWILLNOTBE
SURPRISEDATTHEQUALITYOFWHATISTOFOLLOW4HOSEWHOHAVE
NEVERMETHIMSHOULDPREPARETHEMSELVESFORAWONDERFUL
JOURNEYOFDISCOVERY
4ERRY"ARNETT

.OTEFROM2ICK&AYE

)TSABOUTTIMETHATSOMEONEPUTTOGETHERABOXINGBOOK
LIKETHISFORMARTIALARTISTS)ANSEXPERTISEINCARINGFORHIS
STUDENTSCOMESOUTINEVERYPAGE ANDEVENTHESMALLESTTIPS
AREESSENTIALINTHEGYM4HISISAMUSTHAVEFOREVERYMARTIAL
ARTSBOOKCOLLECTION
2ICK&AYE

V
&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

"OB"REEN

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/

"UTTOTHOSEWHOHAVETHEIRBODIESINGOODCONDITION THEREIS
GREATASSURANCEFROMDANGER ANDNODANGEROFSUFFERINGANYSUCH
CALAMITYFROMWEAKNESSOFCONSTITUTION

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 )AN/LIVER
WEIGHT
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


!SPARTOF ORASANINTRODUCTIONTO AMARTIALARTORINTEGRATEDMARTIAL
ART SUCHASMUAYTHAI 0ANANTUKAN KICKBOXING 6ALE4UDOAND*EET+UNE
$O
"OXINGHASBECOMEREGARDEDINTHEMEDIAASAMINORITYSPORT COVERING
ONLY MAJOR CONTESTS USUALLY INVOLVING HEAVYWEIGHTS )TS RESURGENCE HAS
COMEFROMPUBLICINTERESTINDOINGITINSTEADOFWATCHINGIT!FEWYEARS
AGO THE HIGH TECH GYMS WOULD NEVER HAVE INCLUDED A PUNCHBAG AMONG
THEIRGLITTERINGARRAYOFSHINYMACHINES BUTCLIENTSWANTEDTHEM ANDTHEY
WANTEDTOKNOWHOWTOSKIPROPELIKEAlGHTER .EWGYMSARESPRINGING
UPWHICHINCLUDEROWSOFBAGSANDEVENBOXINGRINGS#ONTEMPORARYlLMS
ABOUTBOXINGINCLUDE4HE#INDERELLA-AN2USSELL#ROWE !GAINSTTHE2OPES
-EG 2YAN 4HE #ALCIUM +ID /RLANDO "LOOM AND -ILLION $OLLAR "ABY
#LINT%ASTWOODAND(ILARY3WANK BUTDONTJUSTWATCHIT GIVEITATRY

"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

4ECHNIQUE
)WILLTOUCHONLYBRIEmYONTECHNIQUEIN#HAPTER ASTHATWOULDNEED
ABOOKINITSELF)HAVETHEREFORESIMPLYOUTLINEDTHEBASICPUNCHESTOHELP
WITHWORKINGONPADSANDBAGS
)SINCERELYBELIEVEYOUCANLEARNTOTRAINFROMABOOK BUTYOUCANNOT
LEARNTOlGHTFROMONEYOUNEEDTOGETTOAGYM%VENTHEBESTBOOKON
GOLFCANNOTTEACHYOUHOWTOHITADECENTDRIVE ACRICKETBOOKCANNOT
PREPAREYOUTOFACEAFASTBOWLERANDABOOKONCYCLINGCANNOTSHOWYOU


HOWTORIDEABIKE4HEBESTBOXINGTECHNIQUEBOOK)HAVECOMEACROSSIS
STILL4HE,ONSDALE"OXING-ANUALBYTHELATE$AVID*AMESALTHOUGHYEARS
ORSOOLD ITWILLADVISEYOUONPUNCHINGANDDEFENDING BUTTHETHEORYIS
ONLYASMALLPERCENTAGEOFWHATYOUNEED4HEACTUALPRACTICALAPPLICATION
ISPARAMOUNT

7HYBOXING
"OXING WILL IMPROVE STRENGTH OF BOTH BODY AND CHARACTER SPEED
AEROBIC AND ANAEROBIC lTNESS AGILITY AND MUSCULAR AND CARDIOVASCULAR
ENDURANCE ASWELLASPROVIDINGAMEANSOFSELF DEFENCE

7HATSORTOFBOXING
4HISISNOTTHEBOXINGOF,AS6EGASORTHE2OYAL!LBERT(ALL BUTBOXING
ASAFORMOFMARTIALART HOPEFULLYWITHTHESPIRIT VALUESANDMUTUALRESPECT
THATCANUSUALLYBEFOUNDINGENUINEMARTIALARTSTRAINING

7HYABOOKONBOXINGTRAINING
%VERY DAY AT THE GYM WITH MY FELLOW INSTRUCTORS 7AYNE $AVE AND
/WEN WE ARE lELDING QUESTIONS ON THE BEST WAY TO TRAIN 4HE MORE
DEDICATEDSTUDENTSWRITEINFORMATIONDOWN ORGETONEOFUSTO)TWASTHE
GIRLSINTHEOFlCEWHOlRSTMOANEDATMETOWRITEABOOK ANDMYORIGINAL
INTENTIONWASTOSETITALLDOWNFORTHESTUDENTSATTHE!CADEMY &ORALL
)KNOWTHEYMAYBETHEONLYREADERSHIP)EVERGET)FTHISHELPSANYBODY
GETlTTERANDHEALTHIER )WILLFEELTHEEFFORTHASBEENWORTHWHILE)FITGETS
SOMEBODYINTOAGYM WORKINGOUTONTHEHEAVYBAG )WILLBEEXTREMELY
PLEASED

(APPYTRAINING



 4ECHNIQUE
4HEINFORMATIONGIVENISFORRIGHT HANDERS SETTINGUPWITHTHELEFTFOOT
FORWARD)FYOUARELEFT HANDED MYAPOLOGIESJUSTREVERSEALLRIGHTANDLEFT
HANDEDINSTRUCTIONS
$ONOTFORGETWHATTHEBASICAIMMUSTBEHITBUTAVOIDBEINGHITBACK
.EVER EVENWHENWORKINGONBAGSORPADS HANGAROUNDTOADMIREYOUR
HANDIWORK 2EMEMBERTHISCRUDEBUTUSEFULMAXIMFAVOUREDBYTHEOLD
SCHOOLHITANDHOPIT

4HESTANCE
)MAGINEYOUARESTANDINGONA
LARGE CLOCKFACE YOUR LEFT FOOT ON
 O CLOCK AND YOUR RIGHT FOOT AT
TWENTYPASTTWELVE9OUWILLTRYTO
MAINTAINTHISSTANCEFORMOSTOFTHE
TIME YOU ARE BOXING MAKING SURE
YOUNEVERCROSSYOURFEET
9OUR BODYWEIGHT LEANS
MINIMALLY FORWARD FROM THE
WAIST 9OU ARE NOT BOLT UPRIGHT
BUT SLIGHTLY CROUCHED9OUR CHIN IS
LOW ENOUGH TO TRAP A TENNIS BALL
UNDERNEATHIT BUTYOUREYESAREON
THETARGET"OTHELBOWSARETUCKED
COMFORTABLY AGAINST THE RIBS AND
THE RIGHT HAND SEMI CLOSED READY
4HESTANCE
TOBLOCKORHIT ISCLOSETOTHECHIN
4HE LEFT HAND IS HELD AT THE SAME


HEIGHTASTHERIGHT BUTFORWARDOFITWITHABOUTvBETWEENTHEGLOVES
4HELEFTGLOVEISCLOSED"OTHARMSNEEDTOFEELRELAXED ASSHOULDTHELEGS
!VOIDTENSIONATALLCOSTS
!LLYOUNEEDTOREMEMBERWHENYOUlRSTSTARTIS
A THEFRONTFOOTTAKESYOUFORWARDS
B THEBACKFOOTTAKESYOUBACKWARDS
C IFYOUWANTTOGORIGHTPUSHOFFWITHTHELEFTFOOT
D IFYOUWANTTOGOLEFTPUSHOFFWITHTHERIGHTFOOT
3TAYONTHEBALLSOFTHEFEETANDPRACTICEMAINTAINING 3TARTINGPOSITION
GOOD BALANCE AS YOU MOVE AROUND $O NOT BOUNCE
MOVEINASLIDINGFASHION GLIDINGLIKEABALLROOMDANCERˆATOUGHBALLROOM
DANCER

A B

C D

 &OOTWORK


4HELEFTJAB
'EORGE &OREMAN ALWAYS MAINTAINED THAT
THE JAB WAS THE MOST IMPORTANT PUNCH
ANDITISALWAYSTHElRSTPUNCHTHENOVICE
MUSTMASTERBEFOREMOVINGON)TISQUITEA

 4HEJAB

NATURALACTION MORELIKEASPEARTHANACLUB DELIVEREDSHARPLYANDCLEANLY


WITHINSTANTRETRACTION*USTSNAPTHELEFTGLOVETOTHETARGETINASTRAIGHTLINE
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ASYOUDOSOFORADDEDPOWER4HEMOSTIMPORTANTPARTOFANYPUNCHIS


THETRANSFEROFWEIGHT7ITHTHEJABYOUWILLUSETHEBALLOFTHERIGHTFOOT
TOPROPELYOURWEIGHTFORWARD STEPPINGFORWARDWITHTHELEFTAFEWINCHES
4HEMOMENTUMALLCOMESFROMTHEBALLOFTHERIGHTFOOT TRYTOPICTURE
SOMEBODYSTANDINGONYOURTOESASYOUHITTOGETTHERIGHThFEELv4RYTO
HITTHROUGHTHETARGETASOPPOSEDTOSIMPLYREACHINGIT2ETRACTYOURGLOVE
TOTHEBASICSTANCEPOSITIONINTHESAMEPLANEITTRAVELLEDFORWARDIN THUS
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WILLBETHEREIFYOUDROPTHEHAND+EEPBOTHHANDSUPATALLTIMESATTHIS
STAGEOFYOURDEVELOPMENT

4HESTRAIGHTRIGHTRIGHTCROSS
4HIS IS WHERE YOU CAN TURN THE POWER ON HITTING OFF YOUR NATURALLY

 4HECROSS


STRONGERWING WITHTHESATISFYINGFEELINGYOU
DERIVEFROMIT!SWITHTHEJABYOUWILLNEED
THETRANSFERENCEOFPOWER DRIVINGOFFTHEBALL
OFTHERIGHTFOOT TURNINGTHEHIPANDSHOULDER
IN THE DIRECTION OF THE INTENDED TARGET4HE
UPPERROWOFKNUCKLESARETHEHARDESTPARTOF
THEHAND SOATTEMPTTOPUNCHSLIGHTLYDOWNWARDONIMPACTTOENSUREIT
ISTHISPARTOFTHEHANDTHATMAKESCONTACTlRST3TAYUPRIGHT KEEPINGTHE
SHOULDERSOVERTHEHIPS TOAVOIDhREACHINGvFORTHETARGETINSUCHAWAY
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ASWIFTCOUNTERIFPERFORMEDWHENSPARRING7HENYOUGOFORWARD YOUR
HIPSMUSTGOWITHYOUINORDERTOPUNCHYOURFULLWEIGHT4HELEFTSIDEOF
THEBODYSHOULDALLOWTHERIGHTSIDETOPIVOT ACTINGLIKEAHINGE4RYTO
PUNCHhTHROUGHvTHETARGETRATHERTHANJUSTREACHINGIT )NTHEMEANTIME
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+EEPYOURCHINDOWN ANDYOUREYESONTHETARGET

4HEHOOK
4HELEFTHOOKISMORECOMMONLYUSEDTHANTHERIGHT USUALLYBECAUSEIT
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 4HEHOOK

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4HISISAPUNCHYOUWOULDUSEATCLOSERANGE ALMOSTEXCLUSIVELYUSED


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THEDEFENSIVEPOSITIONAFTERCONTACTDONOTFEELTEMPTEDTOTRAVELHIGHER
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SOMECOMBINATIONSTOSTARTWITHARE

LEFTJAB STRAIGHTRIGHT LEFTHOOK


LEFTJAB RIGHTUPPERCUT LEFTHOOK
LEFTJAB STRAIGHTRIGHT LEFTHOOK RIGHTHOOK


4HEREAREMOREPUNCHES USUALLYVARIATIONSOFTHEABOVE CHANGINGTHE
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TRAINERSCANSKIPTOTHENEXTCHAPTER
 3ETTLEHANDCOMFORTABLYINTOGLOVE PULLINGHARDONTHEWRISTBANDTO
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 #LOSEHAND LEAVINGTHUMBINTHEhTHUMBSUPvPOSITIONSEElG 
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WHICH ARE GENERALLY ABOUT THE SAME COST AS THE ORTHODOX TYPE !
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!S WITH FOOTWEAR NEVER PERSIST WITH
ANY KIT THAT IS UNCOMFORTABLE 4HE
PROBLEMUSUALLYJUSTGETSWORSE

 4HUMBUP  4HElST


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YOURHANDS4HISISESPECIALLYTRUEOFSPARRINGTHESKULLISAGREATDEALHARDER
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INTHEMIDDLEOFTHEPROTECTEDAREA THUSAFFORDINGTHEMAXIMUMAMOUNT
OF SUPPORT )N TIME NOVICES LEARN TO STRAIGHTEN THE ARM ON IMPACT BUT
EVENEXPERIENCEDBOXERSCANSTILLDAMAGETHEWRISTIFYOUAREFREQUENTLY
TROUBLED WITH NIGGLING WRIST INJURIES CONSIDER CONTINUING YOUR WRAPPING
FURTHERUPTHEARM
4HEREAREVARIOUSWAYSOFWRAPPING4HEEXAMPLE)HAVEGIVENISONE
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TIME DEVELOPASYSTEMOFWRAPPINGTHATYOUTHINKSUITSYOUBEST!LOTWILL
DEPENDONTHELENGTHOFTHEWRAPSYOUWANTTOPROTECTYOURHANDBUTSTILL
GETYOURGLOVEONWITHOUTUSINGASHOEHORN )lNDTHESLIGHTLYELASTICATED
VARIETYOFWRAPWORKSBEST THEYGIVEJUSTTHERIGHTAMOUNTOFPRESSURE
ANDARELESSLIKELYTOCOMEUNRAVELLED4HEPRICEDIFFERENCEISMINIMAL AT
THETIMEOFGOINGTOPRESSTHEELASTICATEDVERSIONAREPRICEDATaASMALL
PRICE TO PAY FOR THE PROTECTION THEY GIVE 2EMEMBER HAND INJURIES ARE
COMMON AND CAN SIDELINE YOU FROM FULL TRAINING FOR A FRUSTRATINGLY LONG
PERIOD
#AUTIONARY NOTE WASH YOUR WRAPS FREQUENTLY 9OUR HANDS SWEAT
PROFUSELY WHEN WRAPPED AND WEARING G LOVES 2EPEATED USE WITHOUT
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)FYOUNEEDTOCLEARYOURHEAD ITISALSOUSEFULFORAhWAKEUPvSMELLING
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7RAPPINGYOURHANDS


 .UTRITION
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OFTHEMORESTARCH RICHCARBSFROMPLANTSANDGRAINS!GAIN DONTBECOME


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COAT THE HEALTHY OPTIONS SUCH AS PASTA BAKED POTATOES AND RICE IN FATS
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FOOD TOLERANCE AND ALLERGIES WILL BE CRITICAL TO THEIR NUTRITION ) WILL TELL
YOUTHATAGREATBREAKFASTTOSTARTTHEDAYISABOWLOFCEREALWITHLOW
FAT MILK AND A BANANA BUT THIS IS NOT OF MUCH USE IF YOU HAVE LACTIC OR
GLUTENINTOLERANCE ORHATEBANANAS4HEREFORE )HAVEJUSTMENTIONEDWHAT
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SELECTFROMTHEMMUSTSUITYOURINDIVIDUALNEEDS

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7HENITCOMESTOFRUITANDVEGETABLES GOFORASMUCHVARIETYASYOUCAN
7HENEATINGOUT GOFORTHEFRUITSALADANDFORGOTHEGATEAU PILEONTHE
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NATURALNUTRITIONALBENElTS BUTGOEASYONAVOCADOS ASTHEYAREHIGHIN
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&RUIT JUICES ARE A CONVENIENT WAY OF GETTING CARBS ON BOARD OR
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ORSWEETENERSOPTFORNATURALFRUITJUICEONLY

#EREALS
"REAKFASTCEREALSMAKENOTJUSTAGREATSTARTTOTHEDAY4HEYWILLBE
lNE IF YOU GET IN TOO LATE TO COOK SOMETHING BUT NEED A QUICK MEAL
3HREDDED7HEATAND#HEERIOSAREEXAMPLESOFWHOLEGRAINCEREALSAND
THEREAREMANYOTHERSREADTHEINGREDIENTSONTHESIDEOFTHEBOXBEFORE
YOUBUY7HETHERYOUGOFORCEREALORMUESLI OPTFORVARIETIESLOWINSUGAR
ANDSODIUM BUTHIGHINVITAMINS ASFOUNDINTHEhFORTIlEDvVARIETIES


/ATMEAL
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'OFORTHEWHOLE GRAINVARIETY WHICHTENDSTOHAVEMORENUTRITIONAL
VALUE THAN ITS MORE RElNED WHITE COUSIN ,OOK ALSO FOR WHOLEGRAIN
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PROTEINlLLINGSEEPROTEIN P 

#RACKERS CRUMPETSANDMUFlNS
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0ASTA
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4HESTAPLEFOODOFHALFTHEWORLDTHESLIMMERHALFINMYEXPERIENCE


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0ROTEIN
0ROTEINPLAYSANESSENTIALROLEINYOURDIETANDSHOULDIDEALLYCONSTITUTE
 OFYOURFOODINTAKE4HEAMINOACIDSCONTAINEDINTHEMOLECULAR
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SCIENTIlCALLYRECORDEDTHATITISEXERCISE FUELLEDBYTHECORRECTBALANCEOF
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FORMOFEXPENSIVESHAKES TUNA CHICKEN EGG WHITEANDOTHERPROTEIN RICH
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PARAMOUNT IMPORTANCE IS NOT THE AMOUNT OF PROTEIN YOU EAT BUT THE
QUALITY

#HOICEOFPROTEIN
4HE DELI IS USUALLY A GOOD PLACE TO PICK UP THE LEAN CUTS OF MEAT
YOU NEED FOR PROTEIN &OR SANDWICHES FOR ME STILL THE BEST PORTABLE
REFUELLINGMETHOD GOFORCHICKEN TURKEY BEEFANDHAM ANDTRIMOFFANY
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PROTECTS AGAINST THE ONSET OF OSTEOPOROSIS 3EMI SKIMMED OR SKIMMED


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6EGETARIANPROTEIN
)F WITHINYOURDIET THEREISNOPROTEINDERIVEDFROMMEAT THENITWILL
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3PAGHETTIBOLOGNESE
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REGIME IT DOES NOT MEAN YOU CAN BE CAVALIER ABOUT EATING JUNK OR FAST
FOOD ITWILLPROVEDETRIMENTALTOYOURTRAINING 2EADTHELABELSONCANS
ANDPACKAGING ANDWHILSTITISFARFROMAFOOLPROOFSOLUTION ITWILLHELPYOU
IDENTIFYTHEFATCONTENTOFCOMPARABLEFOODSTUFFS!LLFOODSSHOULDGIVEA
FATCONTENTPERGRAMS!IMFORGRAMSPERGRAM ANDTRYNOT
TOGOOVERGRAMS4HEEXCEPTIONISOILYlSH SUCHASSARDINES TUNAAND
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OIL WHICHISRICHINMONOUNSATURATEDFAT ANDTHEHEALTHIESTCHOICE

7ATER
9OUNEEDGLASSESADAY ABOUTONEANDAHALFTOTWOLITRES3IPWATER
ASYOUTRAIN)TmUSHESAWAYMETABOLICBY PRODUCTS&AILURETOGETENOUGH
WATER CAN LEAD TO YOUR SYSTEM DERIVING mUID FROM YOUR WASTE IT NEEDS
WATER AS A COOLANT TO REGULATE YOUR TEMPERATURE AND THIS CAN LEAD TO
CONSTIPATION,ACKOFWATERINSPORTINGACTIVITYCANCAUSECONFUSION INABILITY


TOCONCENTRATEANDIRRATIONALBEHAVIOUR4APWATERISlNEIFYOUDONTTRUST
YOURLOCALWATER BOILITlRSTANDLETITCOOLOFFINTHEREFRIGERATOR
4HE BEST TEST OF WHETHER YOU ARE DRINKING ENOUGH IS TO CHECK THE
COLOUR OF YOUR URINE )F IT IS THE COLOUR OF GIN THATS EXCELLENT IF ITS THE
COLOUROFLAGER ITISAWARNINGSIGN BUTIFITISTHECOLOUROFBESTBITTER GET
SOMEWATER ANDQUICKLY
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6ITAMINSANDMINERALS
)F YOU EAT A GOOD HEALTHY WELL BALANCED DIET YOU DO NOT NEED ANY
VITAMINORMINERALSUPPLEMENTTABLETS9OUSHOULDlNDITALLINYOURFOOD
7HILEYOUNEEDANADEQUATEAMOUNTOFBOTHVITAMINSANDMINERALSTO
FUNCTION SCIENTIlC EVIDENCE THOROUGHLY INVESTIGATIVE AS IT HAS BEEN HAS
YETTOlNDTHATADDITIONALAMOUNTSAREOFANYBENElT4AKINGSUPPLEMENTS
WILLNOTHARMYOURHEALTHBUTTHEYWILLNOTPROVEASUBSTITUTEFORAPOOR
DIET 0ILLSCANNOTPROVIDETHEQUALITIESDERIVEDFROMFRUIT VEGETABLESAND
WHOLEGRAINS4HEONLYPOSSIBLEEXCEPTIONSARESTRICTVEGANS WHOFEELTHEY
ARENOTGETTINGENOUGHVITAMINSORMINERALSFROMALIMITEDDIET ORTHOSE
RECOMMENDEDBYAQUALIlEDPHYSICIAN

#REATINE
#REATINE A HIGH ENERGY MOLECULE STORED NATURALLY IN OUR MUSCLES
TEAMSUPWITHPHOSPHATETOGIVESHORTBURSTSOFENERGY ,ATELY #REATINE
SUPPLEMENTS HAVE BEEN COMMONLY USED BY BOTH PROFESSIONAL AND
RECREATIONAL SPORTSPEOPLE )T WAS FELT IT HELPED IN INTENSIVE BOUTS OF
EXERCISE ANDRECOVERYFROMTHEM)THASNOTWORKEDFOREVERYBODYMOST
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DOSAGEANDSHORTTERMUSEWOULDAPPEARADVISABLE ASTHEEFFECTSOFUSING
ITLONGTERMARESTILLUNKNOWN 3OMEPEOPLEHAVEFOUNDPROBLEMSWITH
WEIGHTGAINANDWATERRETENTION BUTINGENERAL ANYSIDEEFFECTSHAVEBEEN
FEWANDMILD

3PORTSDRINKSANDBARS
3PORTSBARSMAKETERRIlCCLAIMSABOUTTHEENERGYTHEYCANPROVIDE
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OFREADINGTHELABEL AVOIDTHOSETHATAREHIGHINFAT!MOREECONOMICAL
ALTERNATIVEISTHECEREALBAR WHICHSHOULDDOTHEJOBOFREPLACINGENERGY
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3PORTS DRINKS CONTAIN CARBOHYDRATES AND SO
$)9SPORTSDRINK

"OILAHALF LITREOF REFUELMOREEFFECTIVELYTHANWATER 3OMEPEOPLE


WATER ALLOWTOCOOL
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ORGRAPEFRUIT!DDA
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AND SHOP AROUND !LTERNATIVELY MAKE YOUR BLENDTHEMIN!DDTHE
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SIZEDSERVINGS
SHAKESEEBOX "ANANAANDHONEYSHAKE 


4IMING
4IMINGYOURFOODISESSENTIAL9OUNEEDTOEAT HOURSBEFOREYOU
WORKOUT INCORPORATINGCOMPLEXCARBS9OUNEEDTOELEVATEYOURGLUCOSE
LEVEL ASSOONASPOSSIBLEAFTERTRAINING WITHCARBOHYDRATES BUTNOTWITH
AHEAVYMEALIMMEDIATELY ASBLOODISSTILLNEEDEDINTHEMUSCLESTOAID
RECOVERY
!LWAYSEATBREAKFAST+EEPAVARIETYOFCEREALSSOYOUDONTGETBORED
WITH A DAILY BOWL OF CORNmAKES )F THE ONLY EARLY MORNING PLACE OPEN IS
-C$ONALDS THEN GO FOR A COUPLE OF %NGLISH MUFlNS WITH JAM ORANGE
JUICEANDANUNSWEETENEDCUPOFTEA )FYOUHAVEARRIVEDHOMELATE EAT
SOMETHINGLIGHTSOASNOTTODISTURBYOURSLEEP BUTDONTGOTOBEDHUNGRY
!LIGHTSALADORSOMEPASTAWITHTOMATORAGUWILLBElNE
#ARRY SMALL PACKS OF RAISINS OR NUTS IN YOUR SPORTS BAG FOR THOSE
OCCASIONSWHENYOUAREhSTARVINGv

#ONCLUSION
$ONTBECOMEYOUROWNFOODPOLICE%ATASWELLANDASSENSIBLYASYOU
CAN WEALLHAVEENOUGHINFORMATIONTHESEDAYSTOKNOWTHEGOODFROM
THEBADASFARASFOODISCONCERNED.EVERFORGETYOUROVERALLHEALTHISFAR
MOREIMPORTANTTHANYOURSPECIlCTRAININGNEEDS ANDANYDIETYOUCHOOSE
SHOULDBEONEYOUCANLIVEWELLANDHAPPILYONFORTHERESTOFYOURDAYS
$ONOTBEMISLEDBYTHEFALSEPROPHETSOFhFADvDIETSTHATWILLKEEPYOU
THIN THEYWILLNOTKEEPYOUHAPPY!NYDIETTHATSEEKSTODEPRIVEYOUOF
ANADEQUATEAMOUNTOFFRUIT VEGETABLESANDWHOLEGRAINSISNOTONEYOU
WILLNEEDTOTRAINWELL


 )NJURYILLNESS
#OMBATANDHIGHIMPACTSPORTSCANGETYOUINGREATSHAPE BUTYOU
ALSORUNTHEALMOSTINEVITABLERISKOFINJURY MILDOROTHERWISE
!S SOON AS YOU FEEL PAIN STOP TRAINING )F YOU DONT KNOW WHAT IS
CAUSINGYOURPAIN DESCRIBETHESYMPTOMSTOSOMEBODYWHOYOUTHINK
WILL KNOW )F YOUR INJURY IS LONG TERM IT DOES NOT NECESSARILY MEAN YOU
CANNOTTRAINATALL$OWHATYOUCANWITHINTHEBOUNDSOFSOUNDSENSEAND
COMFORT,EGINJURIES ACCORDINGTOSEVERITY DONOTMEANYOUCANTSTILLTRAIN
YOURUPPERBODY JUSTASASPRAINEDWRISTORELBOWLIGAMENTPROBLEMSWILL
NOTPREVENTLEGTRAINING
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INMYEXPERIENCE SEEAPRIVATESPECIALIST PREFERABLYONRECOMMENDATION
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&IRST AID
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