THE YOUNG GUN - up to age 25
You’re hungry, powerful and eager to learn but here’s how you can do more.
Like any alpha male, this is when you’re battling for your spot in the pecking order. You probably harbor a few ambitions of hoisting a belt and hearing the sing of adoring fans, and why not? Your testosterone (T) levels peak in your 20’s and, according to research in the British Medical Journal, become raised the fitter you get.
Your growth hormone levels are also peaking, which when combined with your high T count, make it child’s play for you to add muscle while improving your punching power and agility.
YOUNG GUNS SHOULD FOCUS ON:
1: Power
“This is strength and speed working in concert, so you should stick to explosive speed-based exercises,” says Brendan Chaplin, strength coach and MMA trainer.
2: Muscle building
“Weight training builds bone which you loose as you age, so with your hormones firing at optimum levels, now is the time to stockpile for the future.”
3: Agility and reaction time
According to The Journal of Gerontology, your reaction times and reflexes slow after the age of 30. If you’re an amateur you’ll probably face opponents of the same age, so you’ll need to keep your blocks up to speed with their jabs.
YOUNG GUNS SHOULDN’T WORRY TOO MUCH ABOUT:
1: Fat burning
Most fighters have high muscles mass and fast metabolisms at this age so a normal training schedule should keep the excess off you.
2: Flexibility
Your joints won’t have degraded yet so specific flexibility training shouldn’t be at the top of every workout’s priority.
YOUNG GUNS AND ENERGY
Your energy levels will be maximized even if you don’t get enough kip. But be sure to put this bulletproof feeling to good use.
Research by the National Sleep Foundation found that blokes in their 20’s top the sleep deprived lists because they still need a solid seven to eight hours a night. The good news is that the sleep mechanics tested the energy yields of ten, 20 and 30-minute naps and found that a meager ten-minute nap in the afternoon can leave you feeling revitalized for a training session. Try not to take it in your work toilets though.
YOUNG GUNS SHOULD EAT:
Sports nutritionist Freddy Browngives you the best foods for your date of birth.
> Sweet potatoes
> Squash
> Pumpkin
> Parsnips
> Swede
> Wholegrain cereals
> Cabbage
> Kale
> Spinach
> Courgette
> Chives
> Watercress
> Rocket
> Lean-beef
> Lean-pork (fillet)
> Nuts
> Tofu
> Seeds
> Kippers
>.Salmon
> Eggs
> Beans
> Chickpeas
THE AVERAGE DUDE’S BODY FAT PERCENTAGE
Age, body fat
20-20, 16%
30-39, 18.5%
40-49, 21%
50-59, 23%
6-8% Average fighter’s desired body fat percentage, according to Freddy Brown, a sports nutritionist who has advised Great Britain wrestling, Great Britain boxing and a host of professional boxers.
YOUNG GUN’S WORKOUT
Now’s the time to concentrate on building strength, muscle and power. “Your body will recover very quickly so you can panel it with hard-hitting circuits like the one on the right,” says Chaplin. “It’s very taxing on your nervous system but your body can take the blows and may even be able to handle a sparring session afterwards.”
Sled pushes and sprints
(8 sets of 5 meters)
Set yourself up in a low position, arms locked and hips in line with your shoulders. Drive the sled forwards using your legs. The load should be heavy enough to take around five seconds per five meters.
Kettlebell swings
(4 sets of 20 reps)
Hold a kettlebell with both hands, arms locked with the bell between your legs. Drop into a mini-squat and on the way up push your hips forward. This should shoot the bell forward, as it loses momentum, go back into a mini-squat and control it’s descent until you do another rep.
Trap bar deadlifts
(4 sets of 5 reps)
Set up a trap bar and grab the handles. Stick your chest out, hips back and bend your knees. Lift the bar with a straight back. Lock out then slowly lower to the start.
Barbell rotations
(3 sets of 8 reps)
Stick an end of a barbell in the corner of the gym and load the other side. Stand with your feet wide, knees bent, chest out, arms locked, holding the loaded end of a barbell with both hands in front of you. Keeping your shoulders square, lower the bar to the side of your hip under control and keeping your arms straight. Try to make as big a semi-circle as you can with the bar by swinging it back and forth in front of you.
Incline dumbbell press
(4 sets of 5 reps)
Lie on a bench set to 35-45º and hold a dumbbell in each hand above your chest. Bend your elbows to lower the weights to either side of your chest then straighten your arms to push the weights back to the start.
Chin-ups
(4 sets to failure)
Hold a chin-up bar with an overhand shoulder-width grip with your arms fully extended. Bend your elbows to pull your chin over the bar. Slowly lower to the start.
Wide-grip hanging knee raises
(4 sets of 15 reps)
Grab the pull-up bar with a wide grip and hang with your arms fully extended. Put your feet together and bring your knees to your chest. Pause then slowly lower to the start without swinging your legs.
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