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HOW TO EXCEL AT GAMES AND ATHLETICS by

MONTE SALDO

This book is dedicated to my brother, Frank H. Woollaston, Member of The Royal Institute of Public Health & Hygiene, a grand sportsman, working among sportsmen for the betterment of the race. The name Monte Saldo is the nom de theatre of A. M. Woollaston. He has spent his life in the Physical Culture profession, was apprenticed to the late Eugen Sandow in the year 1897, and studied Physical Economy in Dresden under Ziessel himself. He is of pure British Ancestry, and was born in Highgate, London, in 1879, where many of his ancestors lived. One of them (Sir John Woollaston) bequeathed his goodness to posterity, by an endowment in perpetuity of the almshouses in Southwood Lane, Highgate, London. DISCLAIMER The exercises and advice contained within this book is for educational and entertainment purposes only. The exercises described may be too strenuous or dangerous for some people, and the reader should consult with a physician before engaging in any of them. The author and publisher of this book are not responsible in any manner whatsoever for any injury, which may occur through the use or misuse of the information presented here. How to Excel at Games & Athletics originally published in 1937 Modern Reprint Edition Copyright © 2013 by StrongmanBooks.com All Rights Reserved. No part of this course may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. Manufactured in the United States of America

MAXALDING'S OFFER TO THE GOVERNMENT Since the inception of Maxalding in the year 1909, I have continually offered to prove before any tribunal of Medical Men that Maxalding is a perfect method for establishing and maintaining mental and physical health and full natural growth and physical development. My son, whose recent photograph appears herewith, goes further and offers to place himself under continuous medical supervision for three months, to prove that he uses no artificial foods, apparatus or medicines of any kind. He guarantees to maintain a condition of perfect physical fitness during that period on two simple meals daily, while continuing his usual clerical work. He will, if necessary for the experiment, increase all his present measurements with the COURTLANDT SALDO exception of the waist. This is offered in the public interest, for then the British Nation will know the truth; and, if desired, my son and I will give our services to the Nation. In the meantime, those wishing to know more of Maxalding are invited to write for a copy of an explanatory treatise, NATURE'S WAY TO HEALTH. All functional disorders can be remedied by Maxalding (not diseases). If enquirers include details of their present condition, desires in the way of improvement in health, physical betterment, and their wishes for improvement in any sport, I will include a personal letter of advice. Name, Address, Age and Occupation should be included. No obligation would be involved. Write in confidence to A. M. Saldo, Dept. A, 14, Cursitor Street, London, E.C. 4.

CONTENTS FOREWORD SCIENTIFIC PHYSICAL CULTURE SUCCESS IN SPORT

9 THE

FOUNDATION

OF

CONSISTENT

11

ON THE SELECTION OF A SUITABLE SPORT FOR THE INDIVIDUAL

12

BREATHING

16

SPEED

28

ENDURANCE

32

STANCE

36

BATHING

40

MASSAGE

44

MUSCLE-TONING

49

SIMPLE DIETETICS IN RELATION TO SPORTS

53

HOW TO ARRIVE AT A CONTEST IN PERFECT CONDITION

62

RUNNING

66

JUMPING

74

BOXING

77

GOLF

86

WRESTLING

90

CYCLING

95

Above is a reproduction of a diploma awarded to the author by the BRITISH PROFESSIONAL WEIGHT-LIFTERS ASSOCIATION for breaking the World's Record in the style known as the “Right Hand Swing”. This was the first instance in which a weight in excess of the lifter's body-weight had been elevated in this style. The feat is referred to in the chapter of Weight-Lifting.

FOREWORD The main object of this work is to enable the sportsman or sportswoman to bring the physique and condition to a state calculated to secure the maximum results in the chosen sport. The ethics of sport can hardly be dealt with in this book, but a few words on this phase might not be entirely out of place. Most healthy humans exult in the performance of great athletic feats, either as participants themselves, as followers and supporters of other athletes, or both. Yet rarely do we see performers getting the best out of their physical endowments, and rarer still do we see perfection in physical development and condition. Although of necessity I shall refer to specific sports from time to time, and give hints and even directions in connection with the muscular movements in certain sports, these are intended to augment and further the good work of those teachers and trainers whose knowledge technically is greater than mine, and not to usurp their office. It has so often been proved that good training has enabled athletes to improve on their average performance, while bad training has caused retrogression. SUCCESSFUL TRAINING HAS FIVE DEFINITE PHASES THAT ARE: – 1. The perfect development and conditioning of the physique for a particular sport. 2. A practical knowledge of muscle-control to ensure the full assistance of all essential muscles, and the complete relaxation of all muscles that are antagonistic to the desired movement. 3. A thorough and mechanical mastery of all points of technique of the particular sport. 4. The correct period of rest before contest, to suit the sport and the idiosyncrasies of the performer. 5. Intelligent handling of the contestant on the day of contest. We have all been disgusted witnesses of bad and careless handling of contestants by their supporters. It seems to be the correct

procedure for an athlete to tire himself out by wandering about for hours on end before a contest, or to stand about shivering long before the event is due to begin. These and other relevant aspects of the subject will be dealt with and analysed, and it is confidently believed that this book will be the means of assisting enthusiastic sportsmen and sportswomen to get better results from their efforts. Persons of exceptional talents are cordially invited to write me personally regarding any specific information they may require, that would help them to achieve distinction in any sport or to get better results from their training. Similarly, news of any improvements made would be welcome, or information on successes achieved through the knowledge gained from this book, for I am, as ever, always anxious to encourage talent by some suitable form of memento and award when such is considered to have been earned.

H O W T O E X C E L AT G A M E S & AT H L E T I C S

MAXALDING JEWEL AWARDS For many years Maxalding has been presenting valuable awards to pupils for excellence of development and control over the muscular system. For a long time past jewels have been presented monthly, and this encouragement is being continued indefinitely. One jewel is of solid gold, one is of solid silver with the monogram in gold and others are of solid silver. The monograms are enamelled in red and blue. The weight of each is guaranteed to be one ounce troy and they are the FINEST AWARDS IN THE P. C. WORLD. Contestants have only to send in a good photograph showing the development gained from Maxalding. Classical poses, muscle-control poses or original poses are all acceptable. Those not succeeding in one month will be entered in subsequent months and so on. The illustration shows the actual size of the jewel.

SCIENTIFIC PHYSICAL CULTURE THE FOUNDATION OF CONSISTENT SUCCESS IN SPORT Scientific physical culture must be incorporated in the very life of the successful athlete. Months of careless and irregular living cannot be counteracted in a few days or even weeks of training. And in the question of muscle-building the process is so gradual that the individual who really intends to excel at sports must live in real accord with Nature. You cannot cheat Nature. Admittedly, civilization as lived by average individuals is a real travesty on Nature, and a constant cause of wonder to the real thinkers. Yet the advantages of civilization so outweigh its disadvantages that those of us who are able to steer a straight path and reject everything that is artificial in the way of living or food must undoubtedly attain a better mental and physical standard than those who leave their health and physiques to look after themselves, so to speak. Assuming that the sport has been decided on, the daily life and 9

MONTE SALDO training should be arranged in a manner calculated to develop the physique to a favourable standard, and condition the muscular system in accordance with the demands of the sport. These demands may be classified as STRENGTH, SPEED and STAMINA in varying proportions. To give simple examples, strength and speed are necessary to the sprinter. Less strength, but more stamina, for the distance runner, with speed as the backbone. For the actual building of muscular tissue and bone, diet is of the first importance. Muscular tissue and bone of superlative quality cannot be built up on deficiency foods. The subject of simple dietetics is dealt with in another chapter. Several specific sports will also be dealt with in reasonable detail with the object of enabling the reader to decide on a suitable sport; to know how to train the body to obtain the best results in that sport; and to establish in what proportion the three essentials of STRENGTH, SPEED and STAMINA is demanded. Briefly, I want to help the undecided to select a sport for which they are physically talented, and enable him or her to attain distinction or at least much benefit and satisfaction.

ON THE SELECTION OF A SUITABLE SPORT FOR THE INDIVIDUAL There are numerous instances of persons becoming champions and establishing records, although possessing unsuitable builds for the particular sports. These are instances where the training and talents were super-normal. Had these same athletes possessed more favourable physical attributes in respect to their chosen sport, they would have proved more formidable still. When we get a combination of a favourable build for a special sport, directed by a good brain, the superathlete can be produced, providing the training is worthy of the material. In these days of keen international rivalry it is imperative that we waste no talent by training athletes in sports at which their build would be obviously disadvantageous. 10

H O W T O E X C E L AT G A M E S & AT H L E T I C S What Constitutes a Favourable Build for a Particular Sport? We must now consider broadly what can be considered a favourable build for any particular sport. A consideration of the physical requirements for any particular sport will reveal the fact that no sport is definite as a means of physical development. In affirmation of this statement, let us consider swimming, which is probably the most definite of all sports in its demands on human movement. A visit to any swimming pool will show just as great a diversity in the physical development of the habitués as there is between long-distance runners and Rugger players. Constant observation has shown that, while many persons have gained an enviable condition of health through swimming, many others have suffered ill-health through it. I am not attempting to develop an argument on any phase of this sport, and I do not want my object to be misunderstood. What I wish to emphasize is the fact that even such a definite form of exercise as that obtained in all-round and scientific swimming does not create a definite effect on the physique. In brief, even this splendid form of exercise does not ensure perfect all-round physical development in all its devotees. Usually, however, it will be found that champions at this sport are of similar type of physique, and beautiful as to physical symmetry and development. This leads us to believe that the natural build of the potential swimming champions is of a definite type, and that champions at this sport have builds that support their talents. As in nearly all other sports, there are exceptions that prove the rule. But this does not discount the thesis that the build should be favourable and the body developed in a suitable manner for a special sport, as well as a muscular condition and control established, that will bring the best results. As a contrast in physical requirements, I would refer to the great suppleness and control essential for tennis and the semi-hardness for the less popular weight-lifting. Every individual possesses some peculiar idiosyncrasies that defy human calculation or understanding. This, as we have seen, is just as true in regard to build and physique as in constitution and mentality. 11

MONTE SALDO The Three Main Human Builds Let us consider for a moment the three very obvious human types from the skeletal and physical standpoints. These are the artistic, the heroic and the Herculean types. Those of the artistic build have small bones and generally small frames in proportion to their height, while those of the heroic build have average bones and frames in proportion to height. The Herculean type have large bones and big and heavy frames in proportion to height. There are many “between types”, as well as the giants and dwarfs, but these extremes need not receive our special attention, as the same principles as to build in proportion to height should apply. We also have the exceptions shown in the persons possessed of the large thorax and wide pelvis or the large thorax and narrow pelvis, as well as the narrow thorax with wide hips and so on. All or any of these types may possess large or small bones. While these builds are mainly hereditary, some of them may be influenced by the manner of living during the growing years. We have before us daily the claims of the charlatans who promise to bring all and sundry to Herculean proportions in a matter of days. Some of these gentlemen do not even live in this country, while others have not even shown themselves. Nor have we seen any of the many thousands of giants that they claim to have produced. The fact is that Nature works slowly, but once the full growth of the body has been reached and maturity is gained, no appreciable increase in the bony structure of the body can be accomplished. But if the youth is trained to live in the way that Nature intended, and a knowledge of muscle control and the essentials of training and technique for his chosen sport are added, it is possible to influence his growth and build, in a most remarkable way. I think I have some very definite evidence in this connection. My own father was small and but 5 ft. 2 ins. in height. I reached 5 ft. ins. as a youth, and remained at this height for some years, but when I learnt more of scientific training and gave up forcing the body to perform heavy feats 12

H O W T O E X C E L AT G A M E S & AT H L E T I C S of strength, I reached 5 ft. 6 ins. But my son has reached 6 ft. in height, and his photograph proves that the light or artistic build can be developed to a very excellent form and muscularity, in spite of heredity. But although the bone-build of the adult cannot be increased appreciably, his existing build can be influenced favourably in regard to muscular development, poise, suppleness and control. The reader may feel that I am unnecessarily stressing the obvious, but as I have been in direct contact with athletes and would-be athletes of all kinds all my life. I happen to know that the above viewpoint is held by only a minority. Were the knowledge of the true state of matters general, there would be a far higher all-round standard of physical development and athletic ability. Metaphor is often boring, but has its uses by analogy in making some persons see what otherwise seems beyond their comprehension. So I may be pardoned for asking whether anybody believes that a trainer of horses can change a shire-horse into a successful racehorse. The answer being obvious, there is, I hope, a very potent argument on the desirability of adopting a sport to suit the build of the individual, if first-class form is the desideratum. While it must be admitted that bone-length has a bearing on the question of the most favourable physique for a particular sport (such as long arms for the boxer and short arms for the weight-lifter), we can take a general view of the matter and classify the more popular sports according to types of build in the following manner. Artistic build: Tennis, long-distance running and walking. Artistic to Heroic: Middledistance running, cycling, hurdling, pole vaulting, and the high jump and long jump. Heroic: Sprinting, rowing, swimming, boxing, javelin and discus throwing. Heroic to Herculean: Wrestling, weight-putting and hammer throwing. Herculean: Tug-of-war, caber-tossing and weight-lifting. In team games the position that is to be filled on the field must decide the most favourable build. The best forwards at hockey and Soccer are usually between the artistic and heroic builds, while the best full-backs are between the heroic and Herculean builds. A good team 13

MONTE SALDO coach can soon decide in which position a particular type of player is most suited, just as the experienced athletic trainer can tell the type of physique most suited to any branch of sport.

HEALTH IS THE MASTER OF LIFE “Health is the Master of Life” was a slogan used by Dr. Macpherson Laurie in his magnificent broadcast on June 28th in the last of the “National Health” series. He spoke fearlessly, proving to all thinking persons that the establishment and maintenance of health depend on the use of natural food and natural exercise, applied to the needs of the individual.

BREATHING In spite of a good deal of controversy between advocates of different forms of breathing, all intelligent persons know that there is only one normally correct form of breathing, and that is full-tidal breathing. There is the specialized anti-rhythmic breathing for running and other strenuous forms of physical activity, which will be explained and described presently. Holding of the breath is also necessary during certain physical efforts, and a form of breathing wherein sudden inhalations are taken via the mouth is necessary in certain swimming strokes. But the correct form of breathing for ordinary occasions is fulltidal breathing, and so that there will be no doubt in the mind of the reader, I will go fully into the subject as far as a layman is able to do so, and then you can convince yourself by actual test that my advice is sound, technically accurate, and free of all prejudice and bias. They are approximately as follows. The lungs are normally in a semi-distended state in the air-tight thorax, the cavity of which they, together with the heart and other organs, completely fill. By the contraction of certain muscles the capacity of the thorax is enlarged, and this causes the air to enter the lungs via the windpipe. This constitutes inspiration. Upon the relaxation of these same muscles and by the elasticity of certain 14

H O W T O E X C E L AT G A M E S & AT H L E T I C S muscles of the chest walls, aided by the contraction of certain (possibly involuntary) muscles, the thorax resumes its original size, and thus the air is expelled from the lungs. This constitutes expiration. In normal breathing the thorax never reaches its maximum expansion or contraction, but in laboured respiration bought on by exertion, or controlled respiration brought about by a voluntarily increased contraction of the respiratory muscles and pulling down of the diaphragm, maximum inspiration can be attained, while a reversal of the process establishes maximum expiration. The raising of the chest by the elevation of the ribs is a more complex matter than the descent of the diaphragm, and is achieved principally through the medium of the external intercostal (between rib) muscles and the serratus magnus muscle. The former enlarge the spaces between the ribs, and the latter – as it passes from the shoulder blade to the middle of the first eight or nine ribs, raises the ribs when the shoulders are fixed, and is therefore the most important muscle of inspiration. Here I must digress for a moment to point out that the usual belief that very supple and slim persons have the best breathing capacity is fallacious. It is such people that are usually physically weak and victims to pulmonary troubles. The better the bulk and development of the respiratory muscles, the greater will the ribseparation be when the impulse of inspiration is active. So while suppleness is an essential to full-tidal breathing, it is not the only essential, and those desirous of gaining superlative endurance should master the control exercises of full shoulder-blade expansion, and those exercises that isolate and develop the serratus magnus muscle, as an indispensable foundation. We are told that when the new-born infant takes its first breath it inspires an approximation of one hundred cubic inches of air. This is known as the residual capacity, although constantly changed during respiration, the lungs can never be emptied of air during life. Breathing is an involuntary function, continuing as it does throughout sleep and coma, but voluntary acceleration and increased capacity can be made with benefit to the health and a great saving of 15

MONTE SALDO work to the heart under strenuous activity, as you will be able to prove to your own satisfaction if not already convinced of the fact. Before dealing with breath control it may be necessary once more to expose the two main fallacies that seem to be trolled out on every possible occasion by self-styled physical training experts, who always seem to be able to get limitless space in the Press. The first is the ridiculous advice to inhale through the nose and exhale through the mouth. These so-called experts want us to go about looking like fish. If this were the natural method of breathing we would see babies opening and closing their mouths every few seconds. Except under stress, respiration should be completely nasal. Under the stress of great physical exertion some persons find themselves unable to inspire sufficient air through the nose, and then only is there a proper reason for mouth breathing. Mouth breathing is often used by runners for this reason, and not because it is the correct way to breathe. The other fallacy is that we should breathe “abdominally”. Not one, but may writers who ought to know better state that thoracic breathing is wrong, and that abdominal breathing is the natural method. Do they think that the lungs reside in the abdominal cavity? They even try to convince us that a greater tidal capacity is gained by this socalled abdominal breathing. I suggest that some of these gentlemen, all of whom seem to show a bulge where the waist-line should be, advocate this distension of the abdominal wall at the completion of inspiration as an excuse for their own unfitness. First let us consider the effect on the abdominal organs by this downward pressure. The organs are displaced downwards some twenty times each minute, and an actual condition of enteroptosis is created. But even if we ignore the danger of this form of breathing, and come to the question of tidal capacity, we find that this form of breathing inhibits full inspiration. You can prove it for yourself in this way. Keep the chest flat and fixed as advised by advocates if the so-called abdominal breathing, and inspire the breath until you can get no more air into the lungs. You will find that the abdominal wall will curve outwards in a greater or lesser degree, according to your physical 16

H O W T O E X C E L AT G A M E S & AT H L E T I C S condition. Then, after full inspiration has been accomplished in this definitely bad position, lift the chest and continue the inspiration until you have again completed the inspiration. You will then find that two things have defeated the argument of the abdominal breathers. The first is that you can take in a greater volume of air, and the second is that the abdominal distension has practically disappeared. You will further find that if the thorax is fully expanded, and you have taken in your limit of air, the abdomen will not distend appreciably. This proves definitely that the so-called abdominal breathing is completely useless, and any person capable of understanding the effect of downward pressure on the abdominal organs will understand also that Nature would hardly enforce a displacement of the internal organs under the natural exertion of running, with the necessity of an increased supply of air. Did you ever see a racehorse or greyhound bulging like a balloon when racing? The “abdominal” breathing and other age-old fallacies have to be contradicted and fought all the time, because for some unfathomable reason, the more obviously foolish such fallacies are, the more honour they seem to bring to their supporters. You can now prove otherwise and so help in the fight against a dangerous and out-of-date superstition. It is best not to waste time arguing about it, but to prove by practical demonstration that you are right. If the danger were only confined to athleticism, that would be quite so bad, but the forced inhibition of chest breathing is a potent cause of tuberculosis and susceptibility to pneumonia, for the fixed thorax prevents a proper clearance of the lungs. How to Use Full-Tidal Breathing. 1. INSPIRATION – Allow the impulse of inspiration to have its way as long as possible. Allow the ribs to expand in all directions and not merely forward or upward, but allow the chest to rise just as much as it will as well. Adopt any position that allows more air to enter the lungs, even to the raising of the shoulders slightly. Do not inhibit any slight expansion of the abdominal wall after the thorax has gained full expansion. Although in a fit person the abdominal expansion will be 17

MONTE SALDO almost negligible, the diaphragm does exert a slight downward pressure on the abdominal viscera. If the abdominal wall is contracted, it is possible that the inspiration might be slightly reduced, and in any strenuous activity every cubic inch of air is of value. All athletics contestants must be sure that their costumes do not restrict the breathing or cause any pressure above the navel. It is not even sufficient for a boxer that his second takes the strain off the elastic band of his shorts only during the rest between rounds. A boxer should be free of any such pressure throughout a contest. This may seem to labour an unnecessary point in view of my condemnation of the so-called abdominal breathing, but I would point out that a tired performer is not likely to get proper thoracic movement while collapsed in a chair or on a stool, and the inhibition of the slight abdominal movement would, under the circumstances, be inadvisable. We must realize, too, that a fit man in fighting form has refined and well-toned abdominal organs and a correctly conditioned abdominal wall. This would ensure no harm accruing from the slight and temporary pressure that would be exerted on healthy abdominal organs under such conditions. Similar conditions apply to the runner or the follower of any sport that involves the kind of exertion demanding generous blood-oxygenation. 2. EXPIRATION – At the completion of the full potential inspiration allow the air to escape as easily as possible by allowing the chest to collapse and the abdomen to depress. Thus you will reduce the residual capacity and increase the tidal capacity, and in so doing eliminate poisons more speedily from the blood, and correspondingly increase potential blood-oxygenation during the inspiration that follows. The expiration must be carried out smoothly and rhythmically, and not as a series of exercises as this dissection might cause one to believe. It might be well at this juncture to remind the reader of the important fact that if respiration can be increased to correspond to the requirements of the physical effort, fatigue will be delayed and he heart will not be overworked. So the runner especially is advised to use full-tidal breathing voluntarily, and even anti-rhythmic breathing, which will now be described. Anti-Rhythmic Breathing 18

H O W T O E X C E L AT G A M E S & AT H L E T I C S This method of breathing can be used effectively and mechanically during all running except the short sprint, and it can be used on the sports field during any game, and especially during those moments when one is out of play, as frequently occurs during Soccer, Rugger, hockey and so on. Let me give you a preliminary warning at this point. The old doddering die-hards will recoil with horror at anything so irreverent in sports as a new method of breathing. Which reminds me of one critic of running, who, on hearing the term “antirhythmic breathing”, condemned it instantly as a “dot-and-dash” breathing, and in the same article stated that a contestant in the 100 yards sprint should hold the breath for exactly 60 yards. Why exactly sixty yards was not explained, but of this anon. Let me say here that certain champion runners are using this method, and if you use it you will prove for yourself what an aid it is to endurance, and the prevention of leg-weariness, heart palpitation and general distress. It is not a normal means of breathing, but it is natural in so far as the intelligent athlete can use the voluntary powers with which Nature has endowed him to combat fatigue and distress. Is it natural for the breath to be held during sprinting? I think it is, for reasons that every sprinter proves for himself, and which will be explained later in this book. Now let us study the effect of rhythmic breathing, with the object of showing the reason for anti-rhythmic breathing. When the respiration is rhythmic, identical periods are occupied in the inspiration and expiration of breath. It follows therefore, that it takes as long for the poisons to be expelled from the lungs as for the clean air to enter. The object of anti-rhythmic respiration is to shorten the period of expiration and thus allow more time for the periods of inspiration. Consequently it must be obvious that a speedier expulsion of the used air creates a dual advantage. The first advantage is that poisons must be more speedily eliminated, thus delaying tissue-congestion, and appreciably postponing fatigue. The second advantage is that a longer period of inspiration of air, in relation to expiration, will permit of a greater supply of oxygen to the blood.

19

MONTE SALDO Let us assume that the rhythmic respiration of a runner was proceeding at the rate of one inspiration during six strides and one expiration during six strides. This would mean that in a series of eight hundred strides he would be inspiring during four hundred strides and expiring breath during four hundred strides. But if this runner were to reduce the period of each expiration to two strides, but continue the period of inspiration over six strides, in a distance of eight hundred strides he would be inspiring the breath during six hundred and expiring the breath during only two hundred strides. The runner has not increased the actual period of each inspiration, but has decreased the period of expiration by two-thirds. And over the same distance he would be taking in a far more oxygen than would be possible by the usual rhythmic method of breathing. I am not submitting this method of breathing apologetically, but because it has been thoroughly tested and found efficacious. You can test it for yourself. Give it a fair trial by taking a proper timing over a definite distance. Try the distance with the usual rhythmic breathing, and after a proper rest, time yourself again, but with anti-rhythmic breathing this time. You will find that you will do better next time, or, alternatively, the same time can be accomplished as previously, but with less leg-weariness or distress. But you cannot make a fair test until you have studied anti-rhythmic breathing and practised it until it becomes mechanical. How to Study Anti-Rhythmic Breathing. This is a science that is not easy to master to a degree that admits of mechanical performance during running. But it must be thoroughly mastered if it is to provide its full advantages. It should become mechanical, for running has other details for conscious consideration during a race, and unless concentration is maintained on the execution of the correct stride and action, one cannot expect to run one's best race. Therefore steady and persistent application should be applied to this method of breathing until it becomes mechanical during running. First just try a gentle trot, inspiring during six easy strides, or until the full inspiration has been gained without discomfort. (I use the 20

H O W T O E X C E L AT G A M E S & AT H L E T I C S term “without discomfort” advisedly, for under exertion a really powerful inspiration would slightly inhibit the heart's action.) Then, as soon as the full inspiration has been achieved, suddenly but quite easily, collapse the chest walls and expel the breath as completely and as quickly as possible. Then immediately start the inspiration again. Different runners have different reactions to this, for while most find the ratio of six strides for inspiration against two strides for expiration comfortable, others prefer to work six against three, or even six against four. One great sprinter, who is also a good half-miler, uses this method in most of his distances, for even when he has to hold the breath for a certain distance in the sprints, he believes in getting his next breath in as quickly as possible, and this suits the strenuous action of the sprint. In the half mile he takes the air in easily and steadily as it were, but throws it out suddenly as though trying to empty the whole of the lungs. So here you have the scheme to work out in your own way. When you have mastered it, study it in conjunction with proper arm action, so that you can then devote all your attention to the race and to acceleration and action of stride at the right time in perfect style. As a preliminary trial, however. I recommend inspiration during six strides and an expiration during two strides. Towards the end of a race it may be found that the rhythm changes entirely, but this is not likely to happen to the thoroughly trained runner, who knows exactly what he can do and keeps to a definite scheme which he knows will give the best results. If you watch A. G. K. Brown near the end of a race, he does not struggle and change his balance, but increases the speed of his leg action. This is, however, a matter that will be dealt with in another chapter. The team sportsman can regain normal respiration very speedily after a sprint or any fast work (such as an attack on the opponent's goal) by using anti-rhythmic breathing. This will also pre-oxygenate blood for ease and speed in the following efforts. The anti-rhythmic breathing can be used while the player is moving about and not necessarily while standing still.

21

MONTE SALDO Holding the Breath for Resistance It is generally known that all animals that can strike with the forepaw, such as the lion, have been provided by Nature with the glottis or false vocal chords. When the glottis is closed, respiration is completely inhibited. This sets up two conditions. The first is greater resistance of any part of the torso to pressure or blows – for, like an inflated football, shock absorption would be spread over a greater area – and internal air pressure would automatically distribute the shock evenly in the body and on the internal organs. The second condition that is set up is a greater point of resistance for physical effort. Thus we get an increase in defensive power and resistance to pressure or blows, together with an increase in attacking strength. Increased speed in movement is also achieved. We must realize, however, that for full effect to be gained in defence to blows or pressure, simultaneously with a closing of the glottis a voluntary contraction of the abdominal wall should be secured. In unpremeditated resistance only, it is not possible to have any definite proportion of air in the lungs, for at the period of expiration of the breath a boxer, for instance, might be struck in the region of the solar plexus. He would therefore simultaneously close the glottis and contract the abdominal wall if he had no time for any other method of defence, such as stopping, parrying the blow, or side-stepping. He could incidently use the resistance method of defence, while using his arms for offence and probably with good effect owing to the improved point of resistance set up for his counter blow. In premeditated resistance, however, any necessary degree of lung inflation may be adopted prior to the effort. In most instances an almost complete inspiration of the breath would be of the greatest help, but there may be certain exceptions, and no irrevocable rule can be made on this point. Approximately, the inspiration should be as complete as the best bodily position for the particular feat allows. Test and master the holding of the breath with the contracting of the abdominal wall in the following manner. During any degree of inspiration or expiration of the breath give the abdominal wall a quick 22

H O W T O E X C E L AT G A M E S & AT H L E T I C S tap with the stiffened fingers of the hand. This must not be hard at first, for you are testing the speed of the voluntary contraction of the abdominal wall. You may find that there is a short expulsion of the breath. Then try again, but this time close the glottis (hold the breath) swiftly enough to prevent the expulsion of any air from the throat. When you are proficient enough to prevent the expulsion of any air, try contracting the abdominal muscles at the same time. It is necessary to master the closing of the glottis before the contracting of the abdominal wall, because some persons do the latter automatically, but not the former. Observation will usually show that a person struck in the abdomen will bring the head forward and contract the abdominal wall, while the expulsion of air will be heard in the form of a rushing sound, rather than the grunt of one who is trying to hold the breath. Study and practise this from all degrees of inflation and deflation of the lungs, to develop a perfect reflex in this connection or defensive or possibly offensive purposes in games. It is particularly valuable in cricket (battling), tennis, boxing, wrestling, Soccer and Rugger where any unpremeditated movements become necessary. Holding the breath for premeditated effort is a simple matter, and in cases where great physical strength is necessary, such as in taking a heavy weight to arm's length overhead, pre-oxygenation of the blood is advised, by the use of full-tidal breathing for a suitable period before the effort. This pre-oxygenation of the blood is the secret of best efforts in sprinting, jumping and even getting a fast and easy start in middledistance running. The specific application of the pre-oxygenation of the blood will be dealt with as occasion arises. The athlete who wants to get the very best out of himself should study and praise (1) full-tidal breathing, (2) anti-rhythmic breathing, and (3) the sudden holding of the breath and contracting of the abdominal wall for concentrated effort and defence. MAXALDING HAS SOMETHING TO SHOW, and has published more evidence in proof of its superiority over any other method since the year 1909 than all other methods combined. 23

MONTE SALDO Correspondents constantly remark on the fact that up-to-date evidence is always being published by Maxalding, instead of the usual method of ancient photographs and mere claims. And the greatest test in the teacher is what he can make of his own son. I am willing to prove before any tribunal of medical men that Maxalding is a perfect method of health culture for modern men and women. The illustration is from an unretouched photograph of my son, at the age of 23. Left to the care of the school curriculum until the age of 16, he was only 5 ft. 3 ins. in height. He began Maxalding at 16. His work is clerical and sedentary. His case is of interest to certain members of the Medical Profession, for he has proved that science can overcome heredity. My father was only 5 ft. 2 ins. in height. Through wrong and strenuous training in youth I never got beyond 5 ft. 6 ins. Yet my son has reached 6 ft. and is considered to have attained physical perfection. You shall judge, and may emulate.

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A. M. SALDO 25

MONTE SALDO

SPEED Before discussing what might be termed different degrees of speed, a short explanation of muscular action might be useful. Muscular action is stimulated by impulses radiated from the control centre, along the communicating nerves to the nerve-endings, and the condition known as contradiction known as contraction is set up. The speed at which the contraction takes place is governed by the suppleness or otherwise of the muscles involved in the action, and the degree of control possessed by the individual. Thus a supple person with a good practical knowledge of muscle control would bring a voluntary contraction into action simultaneously with the intention. Voluntary relaxation could follow just as speedily if so desired. Such a physical condition would indicate a good reflex action, and a good reflex action is an absolute necessity to all good exponents of any sport. But certain actions do not require such a good reflex as others, and I will try to give an example or two. In cricket the degree of reflex required for bowling is not so high as that required for batting. The form of speed required for sending over a good service in tennis does not require the good reflex needed in actual play. All premeditated efforts, such as striking a golf ball with a club, throwing a ball, striking a stationary punch bag, starting a sprint, jumping from the standing position, or pressing a weight from the chest to above head, demand good mental concentration if they are to be of good effect, but they do not require the quick reflex which is indispensable in those movements that make it necessary for swift action from an unprepared stance. Thus a person with a poor eye and slow reflex may be successful in golf, but not at tennis or as a batsman in cricket. It is not a difficult matter to adopt your stance and get the club moving and accelerating without regard to anything but a stationary ball; but to sight a moving ball, take a stance and meet it with racket or bat effectively, requires a much better reflex. It demands a better reflex still to take the best stance for a stroke, followed immediately by the stroke itself. This partly explains why a good bowler is not necessarily a good batsman. You can rightly ask why a batsman with his good reflex is not always a good bowler. The answer 26

H O W T O E X C E L AT G A M E S & AT H L E T I C S here is a simple one, for the great batsman is a specialist, and so long as he tops batting averages he is unlikely to top bowling averages. It does not follow that he could not become a good bowler were he to direct his energies solely to bowling. I believe that any great batsman could become a great bowler with his obvious physical talents, but I do not believe that every great bowler could become a great batsman. Bradman's phenomenal success as a batsman has been universally credited to his really marvellous reflex. But this is not the whole reason. Bradman has studied stance so thoroughly that he knows almost by intuition where the ball is likely to travel and how it is likely to pitch as soon as it leaves the bowler's hand. Then like a flash he adopts the stance that he knows will be the best for his stroke with the bat, and the direction that he intends turning or driving the ball. We have good allrounders, but until the same player tops the bowling and batting averages, I think the argument in favour of specialization is proved. There are good all-rounders in other sports, but the all-round man does not establish records during his active participation in several sports. The all-round runner, for instance, does not hold the sprint and longdistance records. In the consideration of the establishment of a special degree of speed, the chosen sport must be taken into consideration, and perhaps the best method of approaching the problem is to divide speed into three categories thus: – (1) A single effort, such as employed in throwing a cricket ball, striking a stationary ball with a club and other similar single efforts. (2) A series of sequence movements, such as are involved in running, walking, cycling, swimming, etc. (3) A series of unpremeditated efforts, such as are involved in tennis, boxing, Soccer, etc.

27

MONTE SALDO Speed Applied to a Single and Premeditated Effort. Assuming that the most suitable stance has been adopted, it becomes necessary to decide on the most effective manner in which to execute the movement. Then all muscles that would inhibit the free and full execution of the movement should be voluntarily relaxed. Let us consider the drive in golf as an example. True, there is an upward swing in preparation for the actual drive, but there is ample time for a definite pause between the upward swing and the downward stroke, which removes the necessity for anything great in the way of reflex action. Having started the downward swing, acceleration is simple, but not all golfers reach the maximum speed by the time the ball is contacted. This is a matter that will be dealt with in the short article on golf. Speed Applied to a Series of Definite Movements. In such sports as running, cycling, swimming and walking a series or sequence of definite movements are involved. There are a series of propulsive efforts each followed by an intermediate movement to recover position for a repetition of the propulsive effort. For the better performance of any such sports, a mechanical reflex can be developed, whereby the propulsive effort is accompanied by an automatic relaxation of the non-essential or antagonistic muscles. Following instantly is the action of the muscles needed to regain position for a repetition of the propulsion. In running, one leg should first be pulling and then pushing the body forward, while the other is traveling from the rear and then reaching out to the front. The following movement reverses the action of the muscles employed in the movement. Speeding for running is dealt with in detail in another chapter, but the above remarks have a bearing on many sports, and it is most important that the movements in any sport be studied singly, so that ease and freedom of action can be assured and maintained under stress. Speed Applied to Unpremeditated Effort. For success in any form of sport or athletics demanding the sudden execution of defensive or offensive actions, a good reflex is an 28

H O W T O E X C E L AT G A M E S & AT H L E T I C S absolute necessity. And in such sports as cricket, squash and tennis good sight and a quick eye are also essential. The muscular reflex that I am now dealing with is a controlled reflex, and not the uncontrolled reflex that acts under nerve stimulus independently of the will. The uncontrolled reflex would cause a person untrained in boxing to flinch or close the eyes when threatened with a blow. But the trained boxer has learnt to control this reflex, and automatically use a defensive or counteractive movement. Such mastery is gained in the first place by relaxation of all muscles not involved in maintaining the balance of the performer. Then a controlled reflex becomes possible. A good reflex is also valuable in everyday life, for as the terrible toll of the roads has constantly proved, some persons become paralyzed with fright when a motor vehicle swerves or mounts the pavement. The trained athlete, such as boxer, footballer or wrestler, would make a swift move to safety, because he has controlled the involuntary reflex by training. To gain such a control in excelsis, and to bring the reflex to its highest state of perfection, complete suppleness of the muscular system and a mastery of voluntary relaxation and voluntary contraction are indispensable. Such a condition gives the ability to await the movement of an opponent without committing oneself to any form of muscular contraction. This relaxation becomes a preparation or condition for positive and instantaneous action of any muscle or muscle group. Speed in its different aspects is not necessarily gained in the practice of the sport itself, but in the proper preparation of the body to enable any necessary action to be made swiftly and with a minimum of effort. To gain a really good reflex, complete suppleness, full skeletal mobility, a mastery of muscle control, and a clear understanding of the best stance for each effort are minimum essentials. Such a condition can be achieved by average healthy persons, and would make super-performance a possibility.

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MONTE SALDO

ENDURANCE Endurance is controlled by the power of any particular individual to conserve and distribute energy. Wise conservation of the energies during training and wise distribution during effort or contest bestow the ability to last longer in contest and to retain physical fitness for a greater number of years than another individual lacking this ability but equal in other respects. The principles of energy conservation and distribution in relation to the development and use of reserve power were first expounded practically by Maxalding and the practical application of this thesis has resulted in the establishing of records in every sport. Reasons for storing or conserving energy are diverse and manifold, but indicate the necessity for future action. This strange force we call energy would be without utility were subsequent action needless. Let us consider the meaning of conservation and distribution of energy as applied to athletics. Assume, for instance, that one lifts a weight heavy enough to call into action the greater powers of the body. Assume also that one has conserved the energies by resting for a suitable period of time for the vitality to be at its highest. Whatever the lift, several muscle-groups would be employed and wise distribution of energy would involve the application of full strength in respect to these muscles only at the correct moment. This fact also shows the necessity for a mastery of muscle control by all those who wish to get the best results from their physical efforts. Apply this principle to running and the same result is evident, especially as instantaneous contraction of certain muscle-groups with simultaneous relaxation of antagonistic groups are essential for speed and smooth action. As most great athletes know, a master of muscle control possesses the ability to relax antagonistic muscles at will while contracting only essential muscles for any action. Mental and physical relaxation between efforts appreciably 30

H O W T O E X C E L AT G A M E S & AT H L E T I C S delays the fatigue point. Here is an example that will prove this to be a thesis and not a fallacy. Hold at arm's length a weight of, say, 5 lb. for sixty seconds. Then put the weight down and rest for sixty seconds. Repeat this ten times and you have held out the weight for an aggregate of ten minutes without appreciable fatigue. Then, with the other hand (assuming you are a Maxaldite and, consequently, of like strength in both sides of the body), hold the weight at arm's length for ten minutes continuously – if you can. You will probably perform the first test with ease, but the second test is one likely to cause distress and hurt the muscles involved. In the first test the fatigue point is delayed by the periods of relaxation but, in the second test, tissue is broken down to excess. This is pretty obvious to most of us but many athletes are still rather apt to believe in the old dogma of “mad endeavour,” with the result that they wear themselves out with plucky but fruitless efforts and fall victims inevitably to the scientifically trained opponent. Conservation of Energy. Perhaps a little closer consideration of the above term would be helpful. All expenditure of energy creates tissue-consumption and eventual fatigue. But if no energy were expended, movement would cease and physical decay set in. Therefore, conservation of energy must not be confused with inertia and sloth. As far as the question of successful indulgence in a particular sport is concerned, the physique should be built to proportions most suitable for the purpose and, in the actual building, as in the actual practice of the sport, tissue consumption and fatigue alternate with tissue building and the storing up of energy. Thus, the healthy child becomes healthily tired and falls asleep if not put to bed. The ambitious athlete must therefore observe great circumspection in regard to his expenditure of energy, both in his daily routine and training. In actual contest one seldom spares oneself and in the case of boxing and Rugby football, to mention two of the sports requiring the greatest courage and endurance, many of the participants continue the contest even when exhausted and injured. But this is “straining” and not “training” and the trainer or coach who 31

MONTE SALDO allows such conditions to prevail in training is not worthy of the name. The performer, however, need not be sacrificed to the stupidity of the trainer and should not continue training after signs of real fatigue or distress have set in. Ignorant trainers that force their charges to overwork make the untenable excuse that it will make them plucky and tough. A courageous fellow does not need bad treatment and injuries to increase his courage, nor can courage be “knocked” into the congenitally timid. The importance of a proper period of rest before a contest or match is so great that it is dealt with at length in the chapter which gives definite advice on how to arrive at a contest in perfect physical condition. Distribution of Energy. Correct distribution of energy in any particular sport must be controlled by the special requirements of the sport. Thus, in the performance of feats of strength, when the lifting of the heaviest possible weight is the object, as few lifts as possible should be used, with the greatest amount of energy put into a single effort. Conversely, the long-distance runner would spread his supply of energy over the whole distance, for an unwise distribution of energy would spoil his time, as he would use too much energy at certain periods of the race to an extent that would prevent him retaining sufficient energy to complete the race in good time. A runner wishing to cover five miles in his best time would not endeavour to sprint the first hundred yards in ten seconds. Strictly speaking, he would not sprint at all, for if he reserved enough energy for a sprint at the end of the race, he would have more than lost the advantage by the reduction of pace earlier in the race. A runner able to sprint at the end of five miles has proved that he could have done the rest of the distance faster. The runner should learn to “time” himself perfectly over his distance and it is only by repeated tests that he can discover how fast he can run at every stage of the race. This short chapter indicates the necessity of spreading the energies over the period or efforts to the best advantage. More will be said concerning this in the chapter on speed. 32

H O W T O E X C E L AT G A M E S & AT H L E T I C S

EXERCISE “B” OF MAXALDING (See chapter on Breathing.) Grip the right hand with the left or interlock middle fingers; hands down in front of the body. Pull outward as though trying to separate the hands. Simultaneously take the arms steadily above the head, keeping the elbows slightly bent throughout the movement. The illustration shows the appearance of the shoulder blades at this part of the exercise, when a correct performance has been secured. Return to the original position, retaining the outward pull. Change the hand grip to right over left and repeat. Inspire as you take the hands aloft and expire as you bring them down; controlling the speed of the movement by the breathing and not the breathing by the exercise. J. E. Austin, Esq., began Maxalding during the War. His condition at 42 is shown in this exposition of exercise “B” of Maxalding. It stretches the spine, flattens the shoulder blades, strengthens the nervous system and is a practical demonstration of one set of muscles being used in contraction to stretch another set in relaxation. Mr. Austin wrote: – “I am proud of the muscle and the control you have given me.”

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MONTE SALDO

STANCE For the application of any definite physical effort a correct stance is necessary. In the few great athletes who have made a thorough study of stance in relation to physical effort or movement, consistency of high-grade performance has been achieved. This chapter must not be regarded in the light of condemnation or criticism of other teachings, but in the light of a sincere desire to make the reader think things out for himself and then, by scientific experiment, to discover whether his stances are scientifically and mechanically sound and suitable for their purpose. For the sake of a simple illustration, let us consider the “left lead” in boxing. From early childhood I was taught that the left toe had to point towards the opponent, that the foot should be lifted and lunged forward and the arm reach full extension just before the foot reached the ground. This, I was told, would give the luckless opponent the full force of the blow. Children usually take such advice for granted and I was no exception. But, in spite of the fact that I later became very strong physically, my “left lead” did no damage to anybody on the rare occasions that it landed. This fallacy regarding the “left lead” is still extant and even some boxing instructors still teach it. But as the suggestions given in the short chapter on boxing will prove, if you did not already know it, this is the position in which the least power and reach can be put into this particular punch. Then there is the generally accepted idea that the driving stance for golf is a definite one for all. A player of years' standing may continually top, slice and pull his ball, as well as lift divots galore, in the hopeless attempt to make the stroke fit his stance, instead of making his stance most suitable for the stroke. If the professional instructor and the individual will collaborate to discover the stance that suits the build of the player, it will be the one that will enable him to get the greatest number of muscles into action and the full acceleration of the club at the instant the club-face contacts the ball. The length of club and angle of the head can be adjusted so that the best position of contact is assured. If the club is too short the striker has to lean forward out of his 34

H O W T O E X C E L AT G A M E S & AT H L E T I C S natural balance. If it is too long he will be too upright and make proper contact a many-to-one chance. If the natural balance is retained and the length of club and angle of club-head be adjusted to give just the right clearance it will not be very difficult to ascertain the best spot on which the ball should be placed. While most great athletes are unorthodox in many details, they are usually orthodox as regards the general principles of stance. Before adopting permanently any definite stance for a special action, you should assure yourself by carefully considered experiment that the stance is the best for the employment of all essential muscles for the particular action. What may appear to be a bad starting position, may be a good following or finishing position. Often a position of the body that is good for starting a certain movement is bad for completing that movement. Here is an example: – Assume that the boxer wished to deliver a right hook. He might make the common mistake of turning the body to the right to get a good start. This puts the pectoralis muscle in a good position for starting the punch, but by the time the blow reached its target the pectoralis muscle would have passed its most mobile point of speed and would already be acting as its own brake. If, on the other hand, the boxer had started the punch with the right shoulder turned towards his opponent, maximum speed and power would be attained at the moment of impact. Here is a suggestion for tennis players, and the same principle can be adopted by participants in sports demanding similar movements. Adopt a definite stance, say, in the centre of the court. Then get a friend to send over a series of balls from a pre-arranged position on the opposite side of the net. Then use one stroke only with full power from that stance and see what happens to the ball in the majority of shots. This will show you what is likely to happen when the ball is hit hard from a definite stance and a definite position. The result may mean putting the ball into the net or over the side or base line, but this knowledge will enable you to make stance adjustments to meet this particular shot from your opponent in the most effective manner, and, having mastered that thoroughly, practice getting to that position and stance in the easiest manner from different parts of the court. 35

MONTE SALDO Experiment in this manner with all the main shots in open play from various positions on the court and then you will know that although some of your shots are still liable to go wrong, many of them will go right and as you will be in the correct position for a powerful stroke; every stroke will have the merit of being a full-blooded shot. Such strokes are more likely to be winners than most of those of the more delicate quality, but which you would still use when necessary. Proof of this will be found in the fact that, other things being equal, the hard hitter is the more successful tennis player. To sum up, find out by experiments exactly what happens to a ball hit from a certain stance and position in court, sent from a certain position on the other side of the net, and use this knowledge in play. Remember to gain the correct stance and hit hard, as often as opportunity presents itself. It was a careful study of stance in relation to weight-lifting that enabled me, although well past 30 years of age at the time, to accomplish the feat of swinging with one hand to arm's length overhead a dumb-bell in excess of my own body-weight. I placed the feet in various positions in relation to the lie of the bell and discovered what happened to the bell when I put forth all my effort to swing it aloft. Finally, I discovered a position that caused the bell to travel to a perfect position for “fixing” at arm's length. Then I gradually increased the weight of the bell until I had swung a weight greater than my bodyweight. This feat may not interest many of my readers but it is worth mentioning as a valuable example of the importance of correct stance.

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The illustration is from an unretouched photograph taken in 1910 and proves actual results achieved in that year by MAXALDING WITHOUT APPARATUS These men are still athletically fit, although all well over 50 years of age. The gentlemen facing the camera wish to remain anonymous. The back pose is of myself, who, at the age of 58, have accepted the challenge of the 14 st. 10 lb. P.C. Expert on all points, 1 to concede about 15 years in age and over four stones in weight, and meet him in a public contest to decide who is the lifter. And I still offer to prove that Maxalding is the best and most practical method ever evolved for establishing health and building up the physique: that it has more followers than any other methods; and that more testimonials and unretouched photographs have been published by Maxalding than by any other method. A.M. SALDO. The above challenge, which I accepted in June, 1936, was made by H. Broom, of Hull, who now styles himself “The World's Premier Physical Culture Expert.” My acceptance is still open, although so long ignored. Further, I would like to meet Earle E. Leiderman's ex-pupil, Angelo Siciliano (now trading as Charles Atlas), or the Australian physical culture teacher, Alfred Briton, or all three, in open debate and personal tests of physical fitness.

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MONTE SALDO

BATHING The three functions of bathing (apart from the exercise of swimming) are as follows: (1) Body cleansing, (2) Raising the temperature of the body and (3) Lowering the temperature of the body. Many athletes engaged in strenuous sports, particularly Rugger and Soccer, make a habit of the hot “soak” after a strenuous game. They often do this to an extent that may be called luxuriating. Whatever may be argued to the contrary, the really hot bath and the too-frequent hot bath have a definitely bad effect on the body. Soaking in a hot bath is enervating in the first place and dangerous in so far as the exposure of the head may result in neuralgia, susceptibility to cold-catching and even middle-ear trouble. The object of the hot “soak” for the athlete is to take the pain out of his muscles and joints and to relieve the local congestion caused through excessive work and strain on the muscles, as well as lessen bruising from knocks and blows. As far as the stimulation of the blood circulation to any damaged parts is concerned, heat is beneficial up to a certain point, but it is not beneficial when applied to the body as a whole, unless used with great circumspection. I have nothing against the hot bath for the athlete, providing it is got over speedily and is followed by the cold sponge bath or shower bath. For the treatment of local sprains the alternation of heat and cold is recommended. When the body is over-heated through exertion the finest corrective is the suitable application of cold water. I do not think that the sudden complete immersion of the heated body in cold water is a wise proceeding, for the heat is driven inward. But I do believe that the scientific and wise use of cold water is the finest form of massage and a little trial in this direction will satisfy the reader on this point. It is admitted that a continued and prolonged use of cold water has a hardening effect on the tendons and muscles. When, however, an athlete spends considerable periods in exercise and movement and the body thus maintains an above-normal temperature for these periods, the cold bath can have no hardening effect. If the periods of exercise were few and the cold bathing prolonged and frequent, then the hardening process would be able to overhaul the loosening process as it were. I seriously advise all athletes, therefore, to get over the hot bath as 38

H O W T O E X C E L AT G A M E S & AT H L E T I C S speedily as possible, for long immersion in hot water depletes the energies considerably and certainly lowers the resistance of the body. The hot bath should, therefore, be taken with the least loss of time and be followed by the cold bath – shower for preference – until normal bodily temperature has been regained. Local sprains can be treated separately and, when there is no actual displacement (muscular or articular), frequent applications of cold water act as a perfect massage on account of the contraction of the tissue and consequent expulsion of waste. When the injury is of a more serious nature, then the special process advised under “Treatment of Sprains” should be adopted. How to Take a Cold Bath. Whether the shower or complete immersion is used, the region of the heart should be first cooled. If the ordinary house bath or socalled slipper bath is used, the chest and armpits should first be sponged, followed by the head and back of the neck. The arms and shoulders should then be sponged and then the region of the heart again. When this process has been repeated several times the legs can safely be immersed, followed by the rest of the body. During this process full-tidal breathing should be used. When the bathing is concluded stand up and remove most of the water from the body by making downward strokes with the hands. Continue until the whole body is glowing and then dry the head with a towel. Then use the towel over the whole body in the usual way to stimulate the skin and keep it functioning perfectly. Dress or retire to bed without delay. It is important that you take the cold bath as soon after exercise or exertion as possible, and if taken in the manner suggested when the body is over-heated, such as would result from a strenuous game of hockey, Soccer or Rugger, the body will be cooled gradually without the danger of driving the heat suddenly inward and a perfect form of natural massage will be comprehended. You can prove this for yourself and you will find that less after-stiffness will result than when the hot bath is used. We are, of course, assuming that no actual sprains have resulted. The action of cold water is to contract, and this removes waste matter from the tissues and the reaction stimulates circulation. This acts in a manner even more favourable than manual massage, but only if the 39

MONTE SALDO body is above normal temperature at the beginning of the process. It is for this reason that I recommend the cold bath (taken in the manner explained), for the blood is driven all over the body and not inwards, as must be the case when the immediate and complete immersion is taken. Following any physical exertion that overheats the body, measures should be adopted to maintain bodily heat until the actual moment that the cold bath is taken. One or two woollen sweaters should be donned immediately at the conclusion of the training or exertion if the cold bath is not immediately available. When the hot bath is taken first, get through this speedily and go through the cold bath in the manner explained, unless a shower bath is available. Do not take a cold bath when the breathing is laboured from exertion. Always regain normal respiration first. For athletes I have no faith whatever in steam baths or Turkish baths as they are extremely enervating. But this does not refer to the treatment of sprains when artificial means may be necessary to assist a cure. To ensure a thorough cleansing of the skin it will be wise to take one or two warm baths weekly. These should not exceed 100 degrees Fahrenheit in temperature and should be followed by the cold bath or shower to close the pores of the skin and prevent any susceptibility to cold-catching.

STILL IMPROVING AT 43 BY MAXALDING Battery Sergeant-Major H. Nicholls wrote in 1927: “I am a Maxalding Pupil and have obtained the results shown in the photograph since taking the course. I had been East since 1915, when I was shipped to Anzac. When that affair was over I got shipped to India, a brokenup article no longer fit for use. I had D.A.H. then, caused through shell-shock and a dose of rheumatic fever. 8.8.M. NICHOLLS. Began Maxalding 1918.

I went in for Maxalding and am to-day a thing of interest to the whole of India. 40

H O W T O E X C E L AT G A M E S & AT H L E T I C S I am claimed to be a marvel by all who see me, BUT LITTLE DO THEY KNOW HOW EASY IT ALL IS. I am now a good boxer, sprinter and can lift far more than the average man, thanks to Maxalding. Since then I have taken to controlling the stomach as taught by you. I am always fit. If my photograph and testimonial are of any use to you for pushing along Maxalding, you may make what use you like of them.” He wrote in 1934: “ I am still alive and well. I hope the same applies to yourself.”

MY MEASUREMENTS, ETC. 1919

1934

Weight

178 lb.

200lb.

Height

5 ft. 10 ins.

5 ft. 10 ins.

Neck

17 ins.

17 ½ ins.

Chest (Exp.)

44 ins.

46 ins.

Biceps

16 ½ ins.

17 ins.

Waist

32 ins.

32 ins.

Forearm

13 1/8 ins.

Same

Thigh

23 ½ ins.

24 ins.

Calf

15 ½ ins.

16 ins.

Served 17 years in foreign countries, including Gallipoli and Mesopotamia during the War. Well, bye-bye and good luck from yours very sincerely.

(Signed) H. NICHOLLS.

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MONTE SALDO

MASSAGE Massage is a two-edged weapon and unskilled massage, or massage that hurts, is bad massage. The main object of massage is to remove poisons and waste from the tissues so that they are eliminated from the body via the several organs of elimination. Massage that drives the blood (and consequently the poisons) in the wrong direction and thus causes stagnation and even swellings is so common that I hesitate to recommend massage, except under the direction of a medical man or a qualified masseur. The masseur must have a very comprehensive knowledge of the vascular and nervous systems, as well as a sufficient knowledge of anatomy and physiology. Generally speaking, careful massage should be safe if the movements are directed towards the heart. Thus, it should be safe to massage the leg carefully from ankle to knee and from knee to hip, but not in the opposite direction. For massage to be effective the body should be warm throughout the period of the massage and the parts treated should be in a state of complete relaxation. The perfunctory finger-digging and gouging generally used by unskilled trainers and Turkish-bath shampooers is absolutely useless and often dangerous, for it can be positively injurious to certain nerves. A team masseur should be fully conversant with the correct procedure of massage and, if unqualified, should receive definite instructions from a medical man. For the individual, the judicious use of self-massage can be very beneficial. The necessity of mastering muscular-relaxation for selfmassage makes it a valuable training in mental control of the body. Self-massage can be used before the warm bath in the following manner: – Sit on the floor and draw up one leg so that the foot rests flat on the ground. This puts the leg in the correct position for a complete relaxation of the lower leg muscles. Massage each lower leg in turn (using both hands) and remember to work from ankle to knee and not in the reverse direction. Use deep stroking movements that will drive the veinous blood out of the tissues. By resting the leg flat on the ground a 42

H O W T O E X C E L AT G A M E S & AT H L E T I C S complete relaxation of the thigh muscles can be obtained. A hand should be placed on each side of the thigh and it can be gently moved from side as well as stroked from knee to hip. The best position for the massage of the abdominal muscles is sitting on a chair with the back slightly rounded so that the distance between the sternum and pelvis is lessened. Athletes should take care to massage the lateral as well as the central abdominal muscles. The forearm, upper-arm and shoulder muscles can be most effectively massaged when the forearm is rested on a flat surface (such as a table top) or across the thighs when one is sitting on a chair. The large chest muscles can be massaged with the corresponding arm hanging loosely at the side. The head should be tilted backward when the back of the neck is to be massaged and slightly forward when the front is to be massaged. The buttock muscles can be massaged in the standing position, as also can the muscles of the small of the back. There are, of course, certain back muscles that cannot be reached for self-massage, but two athletes can safely massage one another if they follow the advice regarding the correct direction of massage strokes and relaxation of the muscles. Massage should be thorough but never rough. When being massaged by a friend it is most convenient to lie supine for treatment to the arms, muscles of the front of the body and thighs and to lie prone for muscles of the back and calves. Careful, but thorough, stroking and kneading of all the muscles should be employed, but the parts used most in the particular sport should receive the greatest amount of attention. Under no circumstances should there be any pressure on the spine itself. The athlete will be able to gradually work out a method of selfmassage that can be gone through expeditiously, but he should remember that the whole of the body must be kept warm during the process. Scientifically applied manual massage becomes necessary for professional athletes who do not have sufficient time to rest from strenuous exertion.

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MONTE SALDO Treatment of Sprains. To remedy the ordinary sprains slight bruises and contusions where no lesion has occurred, the alternate use of hot and cold water is the best means of restoring strength and suppleness. This is the simplest and most natural form of massage, for the hot application relaxes and draws blood to the part and the cold application drives the blood away and contracts the tissue, thus forcing out poisons and waste. It can, of course, be assisted by very careful self-massage as already described. Completely immerse the part to be treated in water as hot as can be borne without actual damage to the skin and keep it immersed for a minute or so. Follow by a slightly longer immersion in very cold water. This process should be repeated several times at each treatment. The treatment should be carried out daily, or even twice daily if convenient, until the sprain is completely cured. The cold-water immersion should always conclude the treatment. In the case of a damaged arm, shoulder or wrist the part should be rested, even to the extent of using a sling. Wrists, hands, ankles and feet should be bandaged when necessary to give support without actual pressure. The bandage should be applied with the object of maintaining the correct anatomical positions of the bones without impeding circulation. When necessary, the hot and cold immersions can be continued with the bandages still in place, for it will be found that the bandages usually dry very quickly when there is any inflammation and a cold wet-bandage will help to reduce inflammation. When a sprain has become cured by this treatment the muscles should be gradually worked into condition again by scientific movement before full training is resumed. As rest of the damaged part is an essential to the cure, the muscles are liable to become softer than is desirable for strenuous use. Muscular softness should not be confounded with muscular suppleness. The supple muscle is well toned, whereas the muscle that has become soft through inactivity is flabby and weak. Therefore all muscles must 44

H O W T O E X C E L AT G A M E S & AT H L E T I C S be re-toned after a sprain or strain before the sport or physical activity is resumed. We often hear that a well-known cricketer or footballer has “torn” a muscle and the report usually continues: “it is expected that he will be fit to play to-morrow, as he is receiving expert treatment.” This is, of course, nonsense, for it takes weeks for a muscle or a ligament to reunite and regain normal tone. When the injury is actually a lesion the sufferer should make up his mind to give up all sport, have the part treated properly and give it sufficient rest. This is the safest method, for if the sport is continued with an injury the trouble may become aggravated and a long rest from sport may then become absolutely necessary. The disregard of this rule has shortened many a promising athlete's career. A bad injury or a torn muscle cannot be cured in a day, for the process of metabolism are not fast even in the healthy individual. To massage an injured part, very light movements must be employed and some form of lubricant is recommended. Olive oil is, perhaps, the best lubricant to use, as one can massage for a long while with only a very small quantity. The sprained part should be rested in a safe and comfortable position during sleep. In the case of a damaged knee, a pillow can be placed under the knee so that it can be relaxed and warmth can be applied with the assistance of hot-water bottles. If there is much inflammation, warmth should not be applied in this manner. Severe injuries should, of course, be treated by qualified medical men. Dislocations, wrongly treated, even after the articulation has been restored, may result in permanent weakness of the part. The great mobility of the arm has been gained at the expense of a small socket in the shoulder-joint and it is for this reason that dislocation of the shoulder-joint is common. Often after a dislocation has been unscientifically treated, the ligaments do not reattach themselves correctly, with the result that a similar dislocation becomes frequent. But if a dislocation is correctly treated by a medical man, the ligament 45

MONTE SALDO would reattach itself in a short period and then, by careful movement, the mobility of the joint would be regained and the original strength of the surrounding muscles restored. I know it is usual among quacks and ignorant trainers to loudly proclaim the inability of a medical man to deal with an injury sustained at sport and particularly with the setting of bones. But if anyone stops to consider the matter they will realize that the medical man's training has made it necessary for him to completely understand the working of the human body for him to have obtained his degree. There is a great future for osteopathy as a separate branch of medical science, but until this is controlled by an association that demands a very thorough knowledge of anatomy and physiology in its members it will be difficult for this science to make real headway. “Sir Herbert Barker has proved that a layman, in the generally accepted term, can become marvellously expert, but he is an exception, and practical knowledge of anatomy and physiology, such as he possesses, could be gained by orthodox methods in the hospitals if one of the Medical Associations would take the necessary steps to bring the trained osteopath into being. There are a number of osteopaths to-day possessed of extraordinary talents and love of their work but they have to work outside the medical pale and often are bunched and confused with the quacks who are daily doing far more harm than good. There is a similar contrast between the cheap-jack vendor of the so-called physical culture courses, who promises to “double your strength in 30 days,” and endeavours to do this by sending a printed circular of advice to all and sundry regardless of age, sex or condition, and the genuine trainer and coach who takes a real interest in his pupils and prescribes exercises and advice according to their individual requirements. Unfortunately, the genuine physical culture expert who has devoted his life to his work often gets confused in the mind of the public with the charlatan who sells physical culture as a sideline and whose only interest is to snatch money from anyone who is foolish enough to believe his exaggerated and impossible claims. If the osteopath could get recognition after a special course of training and the passing of necessary tests he could work in harmony with the medical man and save the latter a great deal of trouble and 46

H O W T O E X C E L AT G A M E S & AT H L E T I C S work.

The illustration shows the author demonstrating the best position for toning the biceps muscle (see article on muscletoning). By this means he was able to develop a 16-inch upper-arm, although weighing under 11 stones in body-weight.

MUSCLE TONING By the term “muscle toning” I do not mean the hardening or toughening of the muscles. I know that there are some sports and many manual occupations that in time lead to a state of muscle-toughening that is sometimes known as “muscle binding.” Such a condition can be avoided if counteractive training is adopted. Skeletal malformation may also be induced by prolonged straining at sport or work, and particularly the kind that involves the lifting or carrying of heavy weights. Actual bone deterioration, however, is generally the result of the continued use of deficiency foods. Nature often adapts the physique and bone structure to meet the strain imposed by work that is too heavy and that has been continued for some time. In connection with this subject, Sir Arbuthnot Lane has written: “Everything that Nature does to help to meet such an alteration in our mechanical relationship to surroundings tends to shorten our life.” Here is an instance, not connected with sport, however, but with an occupation that involves the lifting and carrying of heavy weights, viz., that of the coal-porter. He spends hours every day carrying heavy sacks on his back, or back and shoulders. As a result the spine often takes on extreme curvatures and certain of the vertebrae become ankylosed. The bony structure has been compelled to support the pressure when the muscular support gave out. This ankylosis fixes sections of the spinal column that should be 47

MONTE SALDO mobile. Tidal respiration is correspondingly reduced, the liability to lung-trouble increased and the life probably shortened. Such men, although possessed of a degree of supporting strength above average, are none the less vitally weak and usually suffer with lung trouble and bronchial affections. It has been definitely established that muscles subjected to continued strain become toughened or “bound” at first, and latter emaciated and stringy. The term “excessive strain” should not be confused with “excessive movement.” The supporting legs of the coalporter become very hard and sometimes almost tendinous in condition. In addition to the bad effect that such strain must have on the muscular system, the health must suffer in some degree. Pressure on the spine is particularly bad as it means pressure on important nerves and the nervous system must, therefore, suffer as well. Most of us are fully aware of the danger of excessive and prolonged strain and pressure, and such conditions apply in a lesser or greater degree to all physical activities that are abnormal or sustained. Correctly toned muscular tissue is hard when contracted but perfectly soft when relaxed. Such a condition of the muscular system usually indicates a condition of suppleness throughout the body, including the lungs, heart and vascular system. The correctly toned muscle has greater speed of contraction than the “bound” muscle, because the reflex is unresisted and the blood-circulation unhibited. CONTRACTION. To gain the best position for the contraction of any muscle for the purpose of exercise and development, the student is recommended to discover by experiment the position in which any muscle can be brought to its greatest bulk with the least physical effort. To give a simple example, I will deal with the biceps muscle of the arm. While training in a class under an ex-Army instructor in 1897 I found that I could not get a satisfactory bulge on the upper-arm when fully flexed, whatever effort I put forth. I was told by the instructor to keep the upper-arm in contact with the side of the body throughout the flexing and straightening of the arm. Energetic and persistent training did not bring any appreciable development of the biceps, although dumb-bells ranging from 5 to 20 lb. were used. Later, however, I discovered that I had been taught the wrong method and I found that, 48

H O W T O E X C E L AT G A M E S & AT H L E T I C S by pushing the elbows forward I could get a ball-like contraction of the biceps without great effort and without the usual cramp that followed the previous method. It was some time later, however, before I discovered that to get a well-developed and strong biceps muscle, only a few repetitions of the contracting exercise should be used and anything really heavy should be lifted only occasionally. The illustration showing my arm on page 49 and my feats in the singlehanded pull-in, will indicate that my training resulted in a combination of good development and strength. But what was of more interest to me was the fact that I regained suppleness of the biceps muscles and the ability to relax the muscle perfectly; whereas under the earlier repetition method I had possessed a small and slightly “bound” muscle. Since that time Maxalding has proved that the same conditions apply to the rest of the muscular system. To train any muscle with the object of gaining perfect tone, take it from the position in which it can remain completely relaxed and soft to a position that allows fullest contraction and bulking. Hold it in this position and gradually increase the contraction until it has been brought to its hardest condition and fully suffused with blood. Then return it to its position of relaxation. If blood-suffusion has been thorough, the temperature of the muscle will increase and the tissues will have been nourished without any notable breaking down, as would be the case if mechanical repetition exercise were employed. This is the true way to build tissue, as the breaking down is so slight and the nourishment so easily provided. The contraction should not be held long; and light selfmassage of the muscle can follow. The contraction should be repeated until it is felt that the muscle has been thoroughly exercised but not actually fatigued. Occasional tests of each muscle or muscle-group treated in this way should soon reveal improvement in strength and endurance. Muscle Toning by Resistance This method compels the muscles to work in groups and is, consequently, more destructive to tissue than the method of isolating single muscles for contraction. Resistance however, becomes necessary 49

MONTE SALDO to establish muscular co-ordination. Resistance can be provided in a number of ways. The weight of the body supplies resistance to the legs in the deep knee-bend or the weight of the legs supplies resistance to the abdominal muscles in the usual supine leg-raising movements. There is also the more definite method of using the two arms in resistance to one another, or the neck against the arms and so on. When resistance exercises are used for developmental purposes, even fewer repetitions should be used than in the case of the voluntary contractions. Exceptional toning by resistance might be provided by the lifting of heavy weights. Thus, a man who has gained a good physique by natural methods and strengthened his internal organs against risk of strain, might find it necessary to occasionally lift heavy weights to maintain the muscle-tone necessary for his best lifts to be accomplished. In so doing he would, of course, reduce his speed for lighter efforts, but the example is given to indicate my meaning of muscle-toning in its broadest sense. Muscle-toning in connection with certain sports can often be conducted at home by a studied use of the implements and movements used in those sports. As definite examples I might mention tennis and golf. In the former the racket could be used to practice every stroke and in the latter the driving swing and the putting stroke could be studied. This would combine muscle-toning, stance and technique. The degree to which your muscles should be toned must therefore depend largely on the requirements of your sport, and while it must of necessity be difficult for the exact degree of tone to be ascertained, a certain amount of help can be gained by keeping a record of your condition from time to time. If speed is being lost even when vitality is at its highest, the muscles are over-toned. If strength is lacking then the muscles are probably insufficiently toned. Long spells of strenuous sport, such as those encountered in a tennis tournament, incline to over-tone the muscles as well as deplete the energies, although the condition might have been perfect at the beginning of the tournament. During such spells of over-exertion much 50

H O W T O E X C E L AT G A M E S & AT H L E T I C S can be done to ameliorate the resultant condition by the practice of muscular relaxation between efforts and very careful and skilled massage after each match. During any such prolonged period of sport the wise athlete will spend as much of his leisure as possible in bed, thus reserving his energies, rebuilding broken-down tissue and regaining correct muscle-tone.

SIMPLE DIETETICS IN RELATION TO SPORTS This section is dealt with mainly from the standpoint of the preparation of the body and condition, for particular sports and not strictly from the permanent health standpoint. An example can be cited in the value of flesh foods for the establishment of great strength. It is even not suggested that an exclusive diet of flesh-food is likely to establish the full potential strength. We must remember that many athletes use concentrated meat-extracts in concluding their preparation for various contests, and this is a greater concentration of protein in some respects that the flesh-food itself. While such concentrated foods may be of benefit in regard to increasing strength, it must be remembered that they do nothing to assist elimination. Beginning with the year 1897, when I was apprenticed to the late Eugen Sandow, I have held a kind of watching brief on all phases of dietetics. My observations and experiences have been in relation to the effect of natural foods on the health, strength and vitality of many persons of varying professions, constitutions and ages. Of recent years the word “vitamins” has appeared in all matters relating to diet, and while more of the chemistry of food is known as to the effect of natural foods on definite types of persons and digestions than was known thirty years ago. There still exists, however, two fallacies concerning diet. The commoner is that on should eat whatever one fancies, and the fallacy that is, fortunately, less common is that the larger the quantity of food taken the stronger one becomes. Sir Arbuthnot Lane wrote in 1929: “I would say that there is no evidence that civilized man possesses any instinct in the matter of safe dietary, especially when surrounded by devitalized but pleasant-tasing foodstuffs, and it is too late when damage has occurred to effect real cures by changes in diet.” 51

MONTE SALDO This should settle the “eat what you fancy” fallacy, for this great surgeon knows that those persons who give way to the appeal of the devitalized foods are those who later develop gastric, intestinal and other diseases and, while living for their stomachs, very frequently die in the same cause. Now let us consider the second fallacy – that of excessive eating for strength. In the first place this leads to an overcharge of food in the stomach, which cannot be entirely digested. Also, instead of there being an increase in strength there is a loss through the large amount of energy expended by the digestive organs in the struggle with this mass of undigested food. Incidentally, a large quantity of this food passes through the body undigested and is therefore wasted. This does not refer to the unassimilable “roughage” contained in many foods, more particularly in stalks of vegetables and integuments of grains. This “roughage,” when of the right kind, cleanses the intestinal tract and stimulates peristalsis, thus assisting elimination. My studies and observations of dietetics have been of a practical nature and have dealt with the subject from the three main stand-points of (1) Tissue-Building, (2) Heating and Energizing and (3) Eliminating and Blood-Cleansing. Tissue-Building. By this term I mean the building of muscular tissue and not fat. It is undeniable that a man possessed of superfluous adipose tissue is unhealthy. Obesity is as much an indication of unfitness as an abcess or tumour. An increase in body-weight is only valuable, therefore, if it is brought about by an increase in muscular tissue, and then only if it establishes bodily symmetry, or when required to give additional strength for the heavier sports such as weight lifting, wrestling and tugof-war. Additional weight for the runner would be a disadvantage unless brought about by an increased development of the legs only, and even they might become heavy to an extent that would defeat the object of speed. It has been said that weight in the sprinter is essential and that mere weight will act as an impetus, once speed has been gained. This is, however, incorrect, inasmuch as the weight has to be carried; and 52

H O W T O E X C E L AT G A M E S & AT H L E T I C S while, while a good physique is necessary for a sprinter, he should not carry an ounce of unnecessary muscle on the shoulders and arms. Muscular tissue can only be built up by a right amount of the right kind of exercise and a diet generous in tissue-building elements. The main tissue-building foods are: Fresh, lean and tender beef, mutton and chicken; non-fatty fish such as sole and plaice, new-laid eggs (lightly boiled or poached). Foods that are both tissue-building and energizing are the following: (NOTE – Foods in this class are also fattening if taken in excess of bodily needs.) Whole-wheat foods, oatmeal, barley, all kinds of nuts, dried or fresh beans and peas, fresh milk, cream, pure (unsalted) butter, cheese and honey, fatty fish, such as salmon and herring, beetroot, potatoes, preserves made with pure fruit, raisins, sultanas, muscatels, dates, figs, prunes and sugar. Demerara sugar is of greater value than refined white sugar. Blood-cleansing and eliminative foods: Apples, pears, grapes, oranges, lemons, grape-fruit, peaches, blackberries, raspberries, tomatoes, watercress, land-cress, spinach, lettuce, endives, celery, kale, onions, garlic, Brussels sprouts and all brassicas (cabbage family). Wholemeal bread should be taken to the exclusion of white, although it is often difficult to obtain wholemeal bread of a satisfactory quality from ordinary bakers. If such bread causes any gastric discomfort to persons with sensitive stomachs, it will be wise for them to keep to one of the guaranteed wholemeal breads. I personally prefer Allinson's wholemeal bread. The list of foods I have given is a very small one and while there are many other similar foods, doubtless of like use in their particular categories, those I have listed are the simple and natural foods that have maintained many thousands of my pupils, as well as my family and myself in perfect health over many years. Healthy and active animals maintain a very limited dietary and do not lose appetite through this lack of variety. It is true that hunger is 53

MONTE SALDO still the best sauce. If the simple foods recommended are correctly prepared, thoroughly enjoyed and carefully masticated, gastronomic enjoyment will be experienced and the maximum benefit to the health gained. The most important foods for, the individual should be taken at the beginning of the meal. All foods that can be eaten and digested in the raw state should be given preference to those that require cooking. In the vegetable kingdom there is nothing comparable, in my opinion, to watercress or land-cress for blood cleansing. But the eating of a few drooping stalks (usually described as a “bunch”) is of little value. A good bulk of fresh cress is necessary, both for the sake of the valuable salts, the chlorophyll and other elements in the leaves as well as for the “roughage” for internal cleansing in the stalks. Land-cress can be easily grown in any garden and supplies secured practically all the year round. The wise person avoids all sauces, condiments and artificially preserved foods. Those persons with a high secretion of acid in the stomach and who are prone to the trouble known as acidity, should avoid acid foods of every description; instead of using antacids to counteract the trouble. This high secretion of acid is not a disease but is generally proof of a powerful digestion in regard to flesh foods. It is only when the acid is augmented by the taking of other acids (especially unripe fruit, vinegar and certain brews of beer) that heartburn is experienced and even gastric ulcer developed. Alcohol and malt liquors can only injure the delicate membranes of the internal organs and those who take them should do so in the greatest moderation. To sum up, only simple foods in small variety and in as natural a condition as possible should be taken at one meal. From day to day proportions of the elements of the three forms of diet may be varied to suit existing conditions. If the weight is too low increase the intake of protein and 54

H O W T O E X C E L AT G A M E S & AT H L E T I C S energizing foods. If the elimination is not perfect it indicates that insufficient eliminating food is being taken. To increase energy for athletic feats increase the ration of energizing foods, but always take care to be moderate in the consumption of proteins and energizing foods. Generosity with blood-cleansing foods, especially ripe fruits and green vegetables, would be beneficial and one can hardly eat too much of this kind of food. The number of meals taken daily must to a certain extent depend on one's profession and convenience in these matters. From my own experience and observations the highest condition of health seems to be gained on two meals daily when one is able to arrange matters in that way. If, for example, the first meal can be taken about 11 a.m. And the second and final meal at 7 p.m., a very good period of rest is given to the digestive machinery, assuming that the final meal were digested by the time one retired for the night, say, at 10 to 11p.m. Given from 8 to 9 hours' sleep (the latter would be necessary for the athlete in training) one wold rise at from 7 to 8 a.m. This gives a clue to the general arrangement of the two meals daily plan, when the hours of rising and retiring are later or earlier than those mentioned. Drinking. As far as we know, water is the only natural liquid suitable for ingestion in appreciable quantities. The water in fresh fruits and vegetables cannot be estimated as to quantity and it would be hard to make any definite suggestion as to the amount of water that should be taken in one day by any person. Desire should control the question and as much water taken as required (in small quantities) over the whole day. General Rules to be Followed. Do not take a crumb of solid food between the fixed meal-times. Do not drink at meal times but only between meals. Take water as 55

MONTE SALDO desired between meals and preferably an hour from any meal, either before or after. Take the final meal at least three hours before retiring, as digestion practically ceases with sleep, when tissue-building begins. Do not take a meal within three hours before an athletic contest. Reduce all solid food to a fluid in the month by thorough mastication before swallowing. This should be a leisurely and enjoyable proceeding and it will ensure that all food is digested and that greater energy and nourishment are obtained from the food. Thus, a smaller quantity of food would get a better result than would be the case when food passes through the body undigested in the manner referred to earlier in the chapter. One should always stop eating at the first signs of satisfaction as all food taken after that only hinders digestion and prevents the full benefit being obtained from the food. The mind should be free of all problems when food is being taken and all meal-times should be periods of happy conversation, consideration and courtesy to the rest of the company. Specific Suggestions on Building Muscular Tissue. The diet should contain a higher percentage of proteins than carbohydrates (sugars and starches). Thus, pure, lean meat would be a more suitable food for building muscular tissue than wheat, as the latter contains a considerable percentage of starch. But wheat is the more desirable food from the health standpoint. Wheat would be better than meat for one wishing to build up tissue during strenuous exercise such as rowing. The oarsman would get the muscle-building elements and the energizing elements as well, without the likelihood of putting on fat, as the strenuous rowing would burn this up. On the other hand, the man wishing to put on muscular tissue for the purpose of lifting heavy weights would naturally be better served with meat or poultry, eggs and milk, for his efforts have to be concentrated into a few powerful ones and he will acquire adipose tissue if he takes an excess of energizing food. The weight-lifter does not require the endurance of the oarsman but he needs tremendous power for exertion at a given moment and if 56

H O W T O E X C E L AT G A M E S & AT H L E T I C S he takes fats, sugars and starches in excess of his requirements he would put on fatty tissue which would be useless to him for lifting and an encumbrance if he were lifting in any class below heavyweight. Also, if he included strenuous exercise in his training of a nature that would tend to burn up the fat he would be doing the wrong kind of training for weight-lifting and he would not be able to conserve sufficient energy for a 100 per cent. effort at his lifting. As I have pointed out elsewhere, a weight-lifter needs concentrated power to make maximum efforts while the oarsman needs less concentrated power but greater endurance. A diet containing a high percentage of energizing foods is useful to the distance runner, or in fact, any athlete who has to spread his efforts over a long period. He will, of course, be in no danger of putting on adipose tissue. The rules concerning enjoyment and thorough mastication are of the greatest importance to anyone who wishes to build up healthy muscular tissue. Specific Suggestions on Weight-Reduction. Weight reduction in connection with sport is often necessary for an athlete to keep within a certain weight limit. Often an athlete finds himself mid-way between to weight classes and he then usually wishes to reduce below his normal weight so that he can get into the lower weight-class, rather than concede weight to opponents in the heavier class. It is generally assumed that it is safer to be a little below one's normal weight than to meet opponents several pounds heavier and correspondingly stronger. The advantage in strength that a few pounds of muscle gives is far in excess of the mere weight. Consequently weight-reduction is a very important part of the training of boxers and even of weight-lifters. There is nothing difficult in removing 10 per cent. of a healthy man's weight in a few weeks; but to do this and retain his strength and endurance is not so simple. If you believe, for instance, that a 57

MONTE SALDO thoroughly fit athlete whose natural weight in training is 11 stone can be as strong and enduring at 10½ stone you will not be thinking logically. But it is often possible for a man to take off this proportion of weight without weakening vitality, so that he is in possession of proportionate power at the reduced weight. Thus, if the 11-stone weight-lifter were able to elevate twice his body-weight above head, which would be 308 lb., if brought to 10½ stone by skilled training he should still be able to elevate the double body-weight, which in this case would be 294 lb. But a man whose weight has been reduced by drastic exercise, artificial sweating, purging or any other clumsy and unscientific method; must be weakened. Therefore, all weight-reduction of the muscular man must be accomplished by dietetics, and his strength be maintained by just the right amount of specialized exercise to meet the requirements of his sport. In the case of the athlete requiring endurance as well as strength, cereal foods can be taken; but for the man requiring concentrated strength at a reduced body-weight, the main diet should be selected from lean meat, poultry and eggs, while fruits must be used to keep the bowels active and green vegetables (in the raw state, if possible) to keep the blood cleansed and the vascular system supple. Tissue-building food must, of course, be taken in cases requiring weight-reduction, but such food should not be taken in excess of needs, or even in a quantity likely to maintain the tissue at its existing weight. The body-weight must, of course, be carefully checked daily, so that no drastic reduction in weight is permitted. A clever trainer does not keep his charge's weight reduced for a long period before a contest or record-breaking effort; for to remain below one's normal weight for long may result in general weakness. The trainer should find out exactly how long it takes to safely reduce his man's weight to the desired level and this weight should be reached shortly before the weighing-in ceremony. In the case of the weight-lifter the body-weight is usually taken at the actual time of the contest, and when a record is broken the lifter 58

H O W T O E X C E L AT G A M E S & AT H L E T I C S is usually weighed immediately afterwards. The weighing-in ceremony for boxers is often carried out several hours before the contest and this should enable a man to put back a certain amount of weight by rest and nourishment. The boxer can often reach the desired weight limit before a contest by a dryingout process. This should be arranged to suit the time of the weighing-in and is accomplished effectively by refraining from any form of drink for a few hours. If the final training admits of a gentle perspiration being secured the body should be carefully wiped afterwards to prevent any re-absorption of water, and this will usually result in a reduction of approximately 2 ozs to each stone of body-weight. Immediately after the weighing-in, water or meat extract can be sipped until within a short time of the contest. A weighing-in at 2 p.m. for a contest in the evening would allow several hours for rest and restoring the normal water content of the blood. This would result in an appreciable increase in weight. Thus it will be seen that weight-reducing in the athlete who is not carrying any adipose tissue must be carried out without physical strain and must involve a lower rate of building, rather than an increased rate of breaking-down tissue, as well as the reduction of the water-content of the blood for a definitely decided period before the weighing-in. But during the actual conditioning of the body by training, water should not be restricted for it is necessary to keep the organs of elimination (including the skin) completely and thoroughly active. It is recommended that the athlete should first discover how much weight he can reduce by the drying-out process, so that he does not reduce the muscular tissue by an ounce more than is necessary. Water can be replaced in less than an hour, but muscle may take days to replace and moreover, loss of muscular tissue, even though the vitality be at its best; must result in a corresponding loss of strength, as explained earlier in the chapter. In conclusion, I wish to say that “drying-out” is not a necessary part of training or conditioning of the body but only a method of getting an athlete “past the scales”. 59

MONTE SALDO The athlete who does not have to complete in a special weightclass, or who has a natural weight for his class, should never have to resort to the “drying-out” process. The historical instance of weight reduction was the case of the match for the 9 st. 7 lb. Weight-lifting Championship of the World between Soguel and Carquest. The latter was the “crack” pupil of Thomas Inch and Soguel (a man of 5 ft. 7 in. in height) had unwisely made this match at the 9 st. 7 lb. limit. Soguel came to me three weeks before the match to take on a lost cause, as he weighed 10 st. 7 lb. of pure bone and muscle and could not take off a pound, I reduced his weight to 9 st. 6 lb. within the three weeks and he took the world's 9 st. 7 lb. championship from Carquest. This match took place on July 8th, 1911. As a contrast, Zybysco, the wrestling champion, trained at my house in Finchley for increased weight, and very successfully, too. As he started in the neighbourhood of 20 st., the matter was a more expensive one than that of Soguel. Zybsco was one of the quickest wrestlers in the heavy-weight class and he used neither apparatus nor heavy weights in his training.

HOW TO ARRIVE AT A CONTEST IN PERFECT CONDITION An athlete's condition on the day of contest depends on his training absolutely, and it may be truly said that many athletes arriving at the venue in perfect condition have had much of the good work undone by unscientific handling. To exclude for a moment the question of physical strength and athletic skill in the particular sport, let us consider how an athlete can be at his best mentally and physically, with the energy and vitality at their zenith, on the day and at the hour of contest. Firstly, there must be a suitable period of rest from all really strenuous activity of whatever kind, and, secondly, the appropriate use of light exercise and suitable diet during that period of rest, to maintain functional activity. Complete rest from strenuous physical activity 60

H O W T O E X C E L AT G A M E S & AT H L E T I C S frequently slows up some of the functions, more particularly elimination by the skin, lungs, kidneys and bowels. And while this rest is essential to ensure that the muscular condition is fully restored after the previous activities, and the energies must be generously conserved; the blood-stream must be kept cleansed, and a good circulation of the blood effectively maintained. This is where muscle control and a knowledge of simple dietetics will help. I must digress for a moment to mention an important fact. Some athletes who perspire freely during training find that when not training they get a better clearance of the bowels. This is because the perspiration decreases the water content of the blood and also washes out the salts from the blood. But the athlete who finds that elimination is inclined to slow up during the period of rest can combat this difficulty by adopting a more eliminative diet. This is another matter dealt with under its own heading. It is not necessary to make any change in the usual diet, but only in the proportions of the diet. Assuming that there is no difficulty in regard to the body-weight, then it will only be necessary to increase the eliminative foods. If the muscular weight is too great, then there can be a decrease in the consumption of the proteins and so on. But rest from strenuous activity is not the whole of the scheme, for even the general activities of life can be tiring. Tissue is being broken down during the whole of waking hours, and this includes cerebral, nervous and muscular tissue. While plenty of sleep is necessary for the athlete, he should also arrange matters to make relaxation a habit. The athlete who is suddenly exhorted to “take it easy” may become nervy. But the active man who has made relaxation and the conservation of energy a part of his training can get excellent results, for he will be able to find some form of mental occupation that will prevent his thoughts reverting to the sport or the contest. The brain must be fresh as well as the body, and constant brooding over the possible result of a contest, or the visualizing of the actual physical movements, may develop apprehension and impair mental concentration. Hence, relaxation should be rehearsed, and a light recreation sought, such as reading, that will occupy the mind pleasurably while the body is resting. In those sports where the legs have to bear the main brunt of the performance it is an excellent plan to keep off the legs as much as possible and adopt 61

MONTE SALDO various recumbent positions, rather than sitting positions. This removes strain from the legs and spinal muscles. The next question of importance concerns the time of day scheduled for the start of the contest. The athlete who trains in the evening for a contest that is to take place in the morning is working under considerable disadvantages as the body will not be ready to respond to its limit. The athlete should always endeavour to train under conditions that will prevail at the contest and at the same hour that it will take place. The man who trains in the morning for a contest that will take place in the evening is in a worse position still, for his energy will be on the wane when it should be at its highest. One could argue that if several days' rest is taken from training, it would not matter at what hour one was accustomed to train, but this is not the fact. A habit of body will not change in a week. But in any event, the daily life should be arranged as far as possible to ensure the vitality being at its highest at the time of the contest. In regard to the hours of sleep, one who is by habit an early riser is ready to retire early in the evening, and one who is ready for sleep is not in condition to give his best physical performance. Most professional athletes working on the stage or performing in the evening make a habit of sleeping in the afternoon, if only for half an hour. This mental and physical relaxation freshens them for their evening's work. This power to sleep almost at will during the day has to be acquired by practice, and cannot always be attained at the first attempt. It should, therefore, be made clear that the real training should be carried out as near as possible to the actual time that the contest is scheduled to take place. The individual must discover for himself by experiment how many hours he should sleep to gain his maximum of energy and strength, and how many hours after waking he is at his best. He must also discover for himself how many days he must rest from strenuous exercise before a contest, to gain his highest combination of strength and stamina without losing skill. Very little skill, if any, would be lost in sports demanding definite mechanical movements, such as rowing, running and swimming, providing that the performer is expert and knows exactly what he intends to do. And in any case, light control 62

H O W T O E X C E L AT G A M E S & AT H L E T I C S movements and a proper period devoted to full-tidal breathing just before starting a contest will get the muscles ready to respond perfectly and quickly. Full potential range of movement will have been gained, the circulation established and the blood fully oxygenated. The good trainer will arrange to get his man to the venue of the contest as near to the time of starting as possible, and keep him out of the crowd and in warmth and comfort until it is absolutely necessary for him to appear. The contestant should be properly protected, and not subjected to any hand-shaking, jostling, standing about or anything else that is likely to tire him or tend to unbalance the mental concentration or deplete the energy. Any loosening-up in addition to the control movements and full-tidal breathing already referred to should have been done before hand, so that respiration has become normal before the actual start of the contest. Stair-climbing, bag-carrying, unaccustomed travelling and last-minute advice from well-meaning friends, all tend to tire and impair freshness and concentration. Perhaps the most important condition of all, especially to the sprinter, who has to get into top gear instantaneously, is complete and thorough bodily warmth. Mere superficial warmth is not sufficient. The contestant should be warmly clad from the time he dresses after getting up from sleeping, to the last possible moment before the contest. The American sweat-suit is a suitable garment for retaining warmth on the athletic field before races, etc., as it can be donned and removed in a matter of seconds. The condition most likely to bother a contestant is unaccustomed environment. A boxer, for instance, who has never previously been in the ring although having trained thoroughly in the gymnasium, is at a disadvantage against the seasoned boxer. All intending boxers should serve a sort of apprenticeship by seconding other boxers. The boxer should become so accustomed to the inside of the ring that he can obliterate from his mind all sounds outside it. By becoming a skilful second, the intending boxer will realize the real needs of the boxer during a contest, and he will learn just what he will require of his seconds when he is a contestant.

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MONTE SALDO One occasionally sees good seconding, but not very often. Instances could be given by the dozen to prove that principals have been so badly handled by their seconds, to the extent of losing the contest. Good seconding can win a fight just as bad seconding can lose it. Remember that a good athlete “trained stale,” or brought to a contest tired or jaded, often falls a victim to the tyro.

The illustration is of Tom Hancock, performing exercise “N” of Maxalding and showing to what degree of development the Latissimus Dorsi muscles (the punching muscles) can be brought by this means.

RUNNING This is one of the most natural of sports and, in addition to forming a very important branch of athletics in itself, enters into most games and sports. But there are three main degrees of running employed and they are Sprinting, Middle-Distance and Long-Distance running. Sprinting is the form of running required in most sports and most team games, including hockey, Soccer, Rugger and even cricket. The essentials of good sprinting are great leg strength, great leg suppleness, long stride, perfect reflex and good general physique. There are various ways of strengthening the legs for sprinting without actually sprinting. I will describe two of these methods, the first having been used by one of the greatest sprinters of to-day, and perhaps of all time. Let us first consider a fact that is not generally appreciated. The first action of the leg in running is to advance with the object of placing the foot as far to the front as possible without loss of style. Then the leg first pulls the body forward until the body is directly above the foot and then the leg starts to push the body forward. Therefore, any exercise for 64

H O W T O E X C E L AT G A M E S & AT H L E T I C S running which is not actually running must train both the pulling as well as the pushing muscles of the leg and no skipping or deep kneebending is likely to do this sufficiently. The first method of training that I am about to describe is designed, firstly, to fully strengthen and control every part of the leg used in sprinting and establish coordination with the various body-muscles that control the movements of the thighs. THE EXERCISE. – Adopt a semblance of the starting position in the sprint with the weight resting on the finger-tips and feet. Then, with sufficient weight resting on the arms, bring the advanced leg forward until the thigh contacts the body. At this point the rear leg should be fully extended backward and quite straight, thus making the greatest possible separation between the feet in this position. Then, by sliding the front foot backward until the leg is straight and simultaneously lifting the rear foot to the front, the position of the legs is reversed. This establishes an exaggerated sprinting action of the legs. You will note that the rear foot must be lifted to the front while the front foot slides to the rear. The two actions must be simultaneous. When the movement can be performed with a certain amount of accuracy the speed should be gradually increased until the legs are moving at full speed. The performer should appear to be endeavouring to sprint forward but is unable to do so as his feet keep sliding backward. For success in this exercise, the soles and toes of the shoes must be of a hard and smooth material and the floor polished. There are four objects to be gained by this exercise and all must be considered. The first is to strengthen the whole of the leg, and the biceps muscle at the back of the leg can only be strengthened if the leg contacts the ground as it is being extended. The second object is to establish speed and control in the forward movement of the leg. The third object is to establish and retain the greatest possible length of stride and to secure this as time goes on, the forward leg should be more and more advanced until the foot actually arrives on a level with the hands. The performer should reach forward with the toe and fully point the toe of the rear foot to gain that perfect delicacy of footwork, that picks up inches in the actual sprint. The fourth object is to establish perfect rhythm and great leg speed. 65

MONTE SALDO Master this exercise very carefully and, as more proficiency is gained, take a little more weight over to the legs and off the arms. When a perfect technique has been established the performer should gradually increase the speed of the movement, always making sure that no fault enters into the action. He should also concentrate on the powerful pull and thrust of the leg that is being taken to the rear, for this is the movement that actually propels the body in running. Finally, a count should be taken of the number of full and perfect movements that can be executed in 10 seconds. If a line is marked on the floor to ensure the length of the forward movement and to ensure that the stride is not being shortened, it will be possible by timing to get a very good idea of improvements in speed from time to time. This is only for home training and must be used with care and due regard to the necessity of resting for at least two days from such exercise before testing oneself in an actual sprint. The technique of the sprint is not covered by this exercise, because the sprinter must maintain balance and direction, and no weight is taken on the arms as in the exercise. The exercise is only an auxilliary to training and will definitely increase the power and speed, providing the essential rest is taken between each bout and before the actual sprinting. When training for a race it will be wise to leave this exercise alone and concentrate on the actual sprinting. But when training to improve technique and gain greater power, the movements should be employed both slowly (using the longest and lowest stride possible) and very speedily as though sprinting. This will give the muscles a concentrated form of work that is unlikely to be obtained in sprinting. With regard to the technique of actual sprinting, only slow practice can establish this, but if one steadily develops case of movement and balance, allowing very small detail (such as turn of the hip, the action of the hands and arms, the full extension of the rear foot and the avoidance of any bounding or jumping movement) to receive its proper attention, the perfect movement with the propulsion at its strongest and swiftest will ensue. In practice a modified sprint with an exaggerated bend of the knees might help, because in actual sprinting a greater strain is thrown on the knees and the additional leg strength gained by 66

H O W T O E X C E L AT G A M E S & AT H L E T I C S this practice would prevent any tendency to staggering. When the slow practice has resulted in full potential stride-length and perfect balance being established, the pace should be gradually increased with the knees still bent more than would be used in racing but not to an extent that will develop faults. Rest between practices should be used whether one is training for a race or not until the legs are perfectly fresh. When training for the shorter distances the sprinter should be sure to count the strides he uses over the distance when he is accomplishing good time. Then, by counting the strides from time to time during training he will be able to make sure that the stride is not being allowed to shorten. We have all been told not to get the stride too long and so spoil the speed, but it would take a lot of speed in action to make up for the loss of an inch in stride. It is therefore necessary to develop and maintain as long a stride as possible, providing that it can be used without loss of ease in action. In short, acquire the long stride in practice and then work for speed. Both stride and speed must be acquired in practice, but the correct action (or stride) should come first; because working for speed first may result in the development of a bad style. Before testing himself on the sprint or actual racing the runner should be thoroughly oxygenate the blood by full-tidal breathing, and tune his reflex by performing a few “leg cycling” movements while lying supine. Then shortly before the actual start he should trot around for a few easy paces before the actual start he should trot around for a few easy paces to get a proper blood-circulation in the legs and keep the full-tidal breathing going so that the blood is thoroughly preoxygenated. The final preparation is moving towards the starting line while regaining perfectly normal respiration. At the moment of assuming the starting position the runner should breathe easily but retain a good volume of air in the lungs. This will enable him to get away with the breath held, and if the distance is not greater than 100 yards the breath can be held for the full distance, providing that the blood has been pre-oxygenated as previously explained. A forward inclination of the body seems to be most favoured by sprinters but the best degree of inclination for speed must be ascertained during practice. Hand and arm action should also receive its proper share of attention in 67

MONTE SALDO the acquiring of a perfect style. Acquire a hand-movement on the same principle of that used in swimming. There is not the same resistance in the air as there is in water but a soft sliding movement of the hand as it travels forward, followed by a powerful striking movement of the forearm as it travels backward will enhance the possibilities of improving the time. Only small matters these, but it is the development of such small points that enables records to be broken. Middle-distance running naturally requires a greater degree of endurance than sprinting and the training should differ correspondingly. However, the middle-distance man must be able to sprint and so the foregoing remarks apply to him also. Training to gain the best results must, therefore, be founded on a proper blending of the sprinter's requirements and condition, but with less expenditure of effort at any part of the race. Anti-rhytmic breathing can be used in middle-distance running. In the mile and longer distances the real sprinting power becomes less valuable but a fast and easy stride essential. The longer the distance the runner intends specializing on, the lighter should his upper-body development be in relation to his legs. In fact, a light build in proportion to height must be considered a great advantage. I would not advise any special exercises for the long-distance runner's upper body, with the exception of those that directly develop the respiratory muscles, such as exercises “B” and “M” of Maxalding. The strategy of a long-distance race is often controlled by the methods employed by one or more of the other competitors. But if a runner can keep to his own time, in the manner so consistenly and successfully used by the wonderful Finn, Nurmi, he will always run the race in his best time, and if this time is better than any that his opponents can put up, this should be his scheme, as it would save him from any strategy employed by other competitors, either singly or in concert. I cannot believe that the erratic changes of speed I have seen advised in various schedules can possibly result in a runner's best time being accomplished. To discover exactly how fast to run at every stage of a race involves patience, careful tests, and the necessity of being in top condition for each test. I have read the views of many great trainers and runners and they all seem to conflict. So it seems that nothing but carefully recorded 68

H O W T O E X C E L AT G A M E S & AT H L E T I C S individual experiment can give any real answer to the question. But in any case, careful training as to style and breathing must be regarded as essential, and absolute freshness of mind and body must prevail at the same time of the race. Finally, if the runner has to accelerate at the end of a race he should not make the mistake of struggling or staggering, but by concentration should endeavour to increase the speed of his leg action.

In a world of chaotic claims and contradictions, it is good to see youths keeping their heads and choosing the same and natural way to Mental and Physical Health. Many such have been depicted in Maxalding announcements in the Press since 1909, and here is another – not much more than a beginner, as he is only 18½ years old. This “snap,” taken during April of the present year, is a very fine exposition of the Centralization of the Abdominal-wall, discovered and publicized by Maxalding in 1909.

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STARTING STANCE FOR THE SPRINT

The above sketch shows the starting position for the sprint used successfully by Ben Johnson, of the U.S.A. This athlete has an amazingly fast and smooth start, and his position is the best for proper weight distribution that could possibly be devised. Due consideration must be given to the fact that the back is rounded and that the bend of the knees is not exaggerated. The over-bending of the leg decreases power, and this fine adjustment to body and legs has been very cleverly worked out. It will be seen from the position of the feet in the holes and the bend of the knees that both legs can be used propulsively at the start. This naturally augments speed, and prevents the straining of the back of the thigh so common to sprinters, who try to thrust the whole weight off with one leg only. Note that the hands are wide enough apart to ensure a good lateral balance, and to allow of the full chest expansion necessary for a good air inflation at the moment of the start, after which the breath must be held. The almost vertical position of the feet ensures a direct backward thrust of the toes, and a corresponding forward and low action from the first stride. Note also that the thumbs and index fingers are in line. While it is admitted that different sprinters, with their varying bodily proportions, must each adopt a stance to suit himself, the stance depicted herewith is a sound one on which to found it. Only continual experiment and practice with careful tests in timing for the first ten 70

H O W T O E X C E L AT G A M E S & AT H L E T I C S yards can prove definitely what is the best starting stance for the individual. Practice should be carefully carried out, perfect style being aimed at rather than speed at first. Too much practice with full effort would be too great a strain on the legs, and must reduce the actual sprinting speed.

THE “GET-AWAY” FOR THE SPRINT

The upper sketch shows the position of Ben Johnson when he is just “out of the holes.” The contrast in position of the fingers of the right and left hands should be noted. The advancing hand has the fingers relaxed and bent, while the rear hand, which is the striking hand in running, has the fingers fully extended. The concentration is therefore on the striking hand. The lower sketch shows the style used by that genius of running and sprinting, A.G.K. Brown, making his first stride from the starting line. Although the body is carried low, it will be seen that the knee is raised high enough to allow of ample clearance of the advancing foot. The fists are lightly clenched and the arm action is almost aggressive. A.G.K. Brown is the most consistent of runners, and has clocked 71

MONTE SALDO amazing times in the 100, 220, 300, 440 and 880 yards. His style and action are flawless. His ability to increase speed near the end of a race is outstanding, and this is accomplished by an acceleration of perfect leg action. All keen sprinters should try to see A.G.K. Brown in action.

JUMPING

In no other form of athleticism is such a great diversity of style found as in jumping. We can only deal with the high jump here, and 72

H O W T O E X C E L AT G A M E S & AT H L E T I C S although there are so many different forms of running up for the “take off,” and each jumper takes off at his own favourite angle and distance from the bar, there can be little doubt that a definite best position of the body at the time it passes or rolls over the bar must apply to all jumpers. The accompanying illustration shows the style used by Cornelius Johnson, of U.S.A., as he passes over the bar, and it seems obvious that no position could be better for the purpose. The whole body passes over the bar at the smallest possible distance from the ground, and this method must therefore get better results than those in which the head and shoulders are over so much higher than the legs. The high jump is a feat requiring careful and accurate practice, so that the performer knows exactly how to get the best results from his own physique. The “run up” for the “take off” should be studied step by step, and an accurate distance measured off, so that there will be no mis-timing at the actual jump. If wrong striding is used it may result in the last stride being too short or too long. Having experimented until the best possible “run up” has been gained, the position for the actual jump should be ascertained by steady practice over comfortable heights, and the position for the “take off” modified to allow of a perfect action being developed. If the “take off” is made too far from the bar loss of height will result, while if it is too near to the bar loss of clearance must result. Consistently fine performance of the high jump can only be gained by great accuracy in regard to the “run up” and “take off.” As jumping is so individual an affair, general suggestions can only usefully be made. As it is a test demanding a great fund of energy, it has to be one splendid effort, or more lesser efforts, as in weight-lifting. If a jumper is perfectly prepared and confident, he will be able to do a good jump at the first attempt, after properly “warming up” and getting the reflex into order. The style should be develop by using a sufficient bend of the knees to get the greatest elevation. Then the angle 73

MONTE SALDO of “take off” must be of a nature that will allow the body to take a line parallel to the bar at the top of the jump. Full use should be made of all the leg muscles, especially in getting the full lift from the toes. Practice and testing should be used on separate occasions, for absolute freshness of the whole muscular system is necessary for the full potential height to be cleared. Special exercises that strengthen and control the abdominal muscles (both rectus and oblique) will give a better reflex for bringing the legs up after they have finished lifting the body. Cadence here is important, for a too sudden lifting of the legs would tend to halt the upward movement of the body. The legs should be brought up bent, when a forward thrust of the arms can be used to assist in throwing the body over sideways. Smoothness of action, good timing and rhythm, must be acquired, even though a longer period of preparation is entailed in perfecting every stage of the jump.

Mr. W. J. Hunt, whose photograph appears herewith, wrote after training for just over a year on Maxalding: – “Everyone though I had reached my limit both in Strength and Development. I have amazed everyone, including myself. I was cured of catarrh, my only weakness, after trying everything. I was 10 st. 8 lb. of solid bone and muscle when I started Maxalding. To-day I am 11 st. 1 lb. and still as solid in muscle and stronger all-round.”

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BOXING The magic word, “boxing,” apparently covers a multitude of meanings, from the friendly “spar” to the terrific battles of the really great heavy-weights. There must be tens of thousands of boxers if the term is used in a complimentary way, but comparatively few really fine exponents. There is an unlimited supply of “scrappers,” however, and this scrapping seems to pass for boxing if the enthusiasm of the audiences attending this form of entertainment is any criterion. But the really clever boxer is a rarity nowadays, and by the time a man realizes what the true fundamentals of good boxing are, he is usually past the age when he can use this knowledge for himself and he will be very fortunate if he finds a youth of suitable inclination and physique ready to assimilate the sound and simple advice necessary to produce the first-class performer. First, let us analyse the simple fundamentals of good boxing. The basis of boxing is good footwork and the next essential is a sound defence, first by parrying and stopping punches and then by slipping and avoiding punches. The counter-attack, with blows that will be effective should come when the defence is perfect. A Summary of Important Blows. STANCE. The feet should never be widely separated, for by keeping them rear to each other it is possible to advance swiftly by moving the front foot quickly forward or retreat swiftly by moving the rear foot backward. Correct stance is necessary, whether for the purpose of evasion, attack or hard punching. If the feet are too widely separated, perfect footwork is impossible. THE LEFT LEAD. Stand with the left foot slightly in advance of the right. The right foot should be across the line of the punch and flat on the ground to take the pressure. The left toe only should contact the ground, to allow a swift turn of the foot (the heel travelling 75

MONTE SALDO outward) at the moment of the punch. From this simple stance the shoulder should be turned swiftly to the edge-on or line position. A test with the punch bag will prove that the left side of the body should be turned so completely towards the opponent that a line is established with the arm and body pointing straight at the opponent. The shoulder joint is the weakest of all joints on account of its greater mobility and it is therefore necessary for the head of the humerus (bone of the upperarm) to be in the centre of the socket at the moment the punch impacts. When the left arm and the shoulders are forming a straight line and pointing straight towards the opponent this is known as the line position. At the beginning of the left lead the shoulders can be almost at full-front and facing the opponent, but the arm can be almost straight. Then from this easy position the shoulders should be brought to the line position at the same time as the left hip is brought round and the left heel almost pointed at the opponent. The whole movement should be carried out simultaneously and should not take more than a fifth of a second to complete. The shoulder turn lengthens the reach and if a few preliminary feints have been made without the shoulder turn, and light contact made with the opponent's face or gloves, this sudden lengthening of the reach by the turning of the shoulder and heel will come as a complete surprise. The knees should be slightly bent to give scope for balance and easy movement. All punches should travel right “through” and not just touch an opponent and be withdrawn almost before they arrive. THE RIGHT CORSS. The left foot should only be a few inches in advance of the right for this punch and should be pointing straight at the opponent. The right toe only should contact the ground so that the right heel can be swung outwards as the right shoulder is turned for the punch. From this stance the weight should be shifted to the left foot and the right hip and shoulder turned as the arm is straightened. At the beginning of the punch the right shoulder is behind the left shoulder, but on completion of the punch the position of the shoulders is reversed. The shoulder and hip-turn should be executed in a flash. To make an opening for this right-hand punch a feint can be 76

H O W T O E X C E L AT G A M E S & AT H L E T I C S made with the left hand as the left toe is pointed towards the opponent and the right shoulder can then be travelling forward so that the right punch lands only a fraction after the left feint. It will be found (if the feet are not separated unduly) that the right hand will reach further than the left owing to the “hip turn.” This is a beautiful move and should be executed in a fifth of a second with real power. Note here that in a left lead the right foot contacts the ground and carries most of the weight, and in a right cross the weight is carried forward on to the left foot, which contacts the ground. The heel of the foot corresponding with the arm that is delivering the blow is always raised and turned outwards for straight punching. An advanced boxer, when moving around and across the ring, also uses the right lead and the left cross, when the positions and stance are exactly reversed. LEFT HOOK. This is accomplished from the left-hand stance. When the left shoulder is already turned in and the left heel raised a flashing “left hook” can be delivered. If the hook is started before the shoulder is turned in it can be easily seen and avoided or countered by the opponent. RIGHT HOOK. As in the left hook, the shoulder should be brought in before the punch is delivered as this puts the muscles in the most favourable position for getting real power into the punch. It will be found that these blows are sometimes delivered when the feet are in line with the front of the body and not always in the stance necessary for the straight punches. All these attacking blows should be used at opportune moments, when suitable openings are presented and not as deliberate attacks. LEFT AND RIGHT SWINGS. These are delivered in the same way as the hooks, except that the arms are kept straighter and are used to deal with an out-fighter. But they are more easily avoided and have not the power of the hooks. UPPER-CUT. This is the punch that can be delivered with either hand with the weight on either foot, as a little experiment will show. A right upper-cut can be delivered with the weight on the right foot or on 77

MONTE SALDO the left foot, and vice versa. These punches are seldom used successfully against a good boxer for he will not bring his head down. In the delivery of the upper-cut it is necessary to allow the fist to travel forward as well as upward, for a mere circling of the fixed and bent arm will result in the fist travelling away from the target. BODY PUNCHES. These are usually in the nature of hooks or short-arm jabs but leave the attacker open to punches on the face and head and if the defender is properly trained. body blows will not be effective enough to make them worth while under such conditions. The execution of the “body-hook” is identical to the hooks already described, but the arm is shortened to almost right-angles and can be correspondingly more powerfully employed. These are the main blows likely to be effective, for all the “cork-screw” and other fancy punches, not delivered from a proper stance and with little strength and weight behind them, are of little, if any, utility against a trained and fit opponent. DEFENCE. The first really essential defence is when the defender is in a corner or on the ropes. This involves parrying and stopping or blocking every blow. The beginner should use unlimited patience in the study of this form of defence from the very beginning of his boxing. The best defensive position is gained under such circumstances by pulling the body slightly down, so that the abdominal muscles are voluntarily contracted during the attack. The head should not be in advance of the rest of the body to any extent as this would entail risk of an upper-cut. Then, if the elbows are kept fairly close to the body (at about waist-height) and the gloves kept in the region of the face and ears, it is possible with practice to block or deflect every blow aimed at the face or body, but they should be kept close enough to make only a very small movement necessary to protect any part. The gloves should be kept close enough together to prevent a straight punch coming through, but not close enough to unsight the opponent. Short parries can be used to deflect punches from face and ears but all bodypunches can be effectively blocked with the forearms and elbows. If the old method of parrying with the arms partially extended is used, there is the risk of leaving oneself open from a feint. So, during the time that 78

H O W T O E X C E L AT G A M E S & AT H L E T I C S you have to use this defence, do not take the arms any appreciable distance from the body or head. It is best to keep sufficient contraction of the muscles and sufficient distance of the arms from the head and body, so that sufficient resistance is given to heavy blows without uncovering, thus preventing transmission of contact-shock. The ambitious boxer should practise this phase of defence with friends until he is practically unhittable under a fierce and strong closequarter attack. Then he will have the confidence to look for an opening and will probably find himself frequently in a favourable position to execute one or other of the punches already described. In actual contest it is wise to avoid being cornered and to get out of a corner or away from the ropes as soon as possible. The best direction to take when getting out of a corner is to your right, outside the opponent's left hand. The next line of defence is evasion, and when thoroughly mastered should become the first line of defence, because much wear and tear is saved to the arms, thus saving them for attack. It is impossible to deal with this phase more than briefly in this book, but the following hints are founded on careful observation and will be found sound. Mere evasion of a punch is not of great value unless it leaves on in a position for a powerful counter-punch. A punch should, of course, always be evaded, even if a counter-attack cannot be employed at the time, or when it does not lead one to a favourable position for such a counter. But at the same time it is advantageous to work so that each evasion leads to a favourable stance for a damaging counter-punch. Thus, when a left lead is employed, the defender may evade it by moving his head to the right. If he merely evades he has gained nothing, but if his evasion puts him in a favourable stance and he counters successfully, then his evasion has enabled him to gain something. So, when attacking with the “left lead,” the boxer should realize that his opponent may use the head movement to the right and a counter-punch and he should therefore prepare for such a counter automatically, as follows: – As the left lead is executed the attacker should move his head out of the line of his opponent's possible counter with the left and make precaution doubly certain by covering the left side of his jaw and his left ear with the front of the open glove. This 79

MONTE SALDO will save him from a counter swing or hook as well. He should not duck his head but only move it towards the right, keeping at least one eye on the opponent. Here we have an analysis of the whole movement and, when attacked with the left lead, the boxer should counter with his left and cover in the manner already explained. If the beginner learns this counter and automatic cover, he will be quite a useful boxer. When an opponent employs the cover to ear and jaw, the boxer should try a powerful counter punch to the body in an attempt to induce the opponent to lower his guard, and as soon as this is done a counter should be used to the head in the next exchange. Another very fine move is the side-step. The perfect move is not often seen in the ring, but it is not really difficult to develop. From a position of perfect relaxation in the general sense, the side-step to the right is executed by turning the body slightly to the right and separating the feet with a quick movement, the left foot travelling towards the opponent and the right foot away from the opponent. If this side-step is used to evade a left lead the body should lean slightly to the right to allow the blow to pass over the shoulder. This puts the defender in a favourable position to deliver a smashing counter-blow to body or jaw with the left hand. As the right side-step is employed the jaw and left ear should be covered automatically with the right glove as explained previously. Here I wish to mention that properly delivered blows do not throw the attacker out of balance, if they are avoided by the opponent. It is only the wild swinging and lunging that leaves the attacker out of balance and at the mercy of the cool and skilled boxer. There are other movements of evasion, such as the “sway back” just out of reach of the opponent's punch, with the counter to follow. But the boxer who employs the “sway back” against a wily opponent is likely to receive a damaging body-blow with the abdominal muscles stretched. As I have explained earlier in the chapter, the body should be in a position during close contact with an opponent, that will harden and shorten the abdominal muscles. Now, I think, is the moment to explain the value of muscle-control. Take as an example the mechanical 80

H O W T O E X C E L AT G A M E S & AT H L E T I C S use of the abdominal muscles. If one is lying on the back and raises the legs the abdominal muscles are mechanically hardened, as they are used to lift the legs, but in the erect position the abdominal muscles are often flaccid. This is the condition responsible for so many boxers being knocked out by the so-called solar-plexus punch. But the trained muscle controller can make a powerful voluntary contraction of the abdominal wall and thus protect the solar plexus of the abdominal organs. This hardening or contracting of the abdominal muscles is more effective when the distance between the sternum and pelvis is shortened and that is why I recommend a shortening of the body (without bringing the head forward) when at close quarters with an opponent who is likely to use powerful body blows. As already indicated, these may be blocked to a certain extent with the elbows,but if the abdominal condition is good enough to withstand a few of these blows, there will be a wonderful chance for counter-punching to the attacker's jaw as he makes the body-blows. As the body-blow contacts, the shoulder of the defender should be turned in and he should deliver a smashing counter to the jaw, which even if not terminating the contest will gain a great advantage. In regard to parrying or turning body-blows away with the forearm, this is risky, inasmuch as the hand has to be taken too far from the head. These lower parries were originated and used by Jem Mace and are still used considerably by many good boxers. But as the head is in greatest need of protection when the body is correctly conditioned, I think it will be agreed that my advice is correct. I do not consider that the boxer who is unable to take a really hard body-blow without distress is in a fit condition to risk a contest with a strong opponent. STRATEGY. In actual contest the boxer should move lightly about on the toes with the arms held easily across the body and the gloves conveniently in the neighbourhood of the chin. When there is no opening for attack, make one by feinting, or draw a lead so that a counter-punch can be employed. Never make a mistake in foot work. Keep the feet fairly close so that swift movements in any direction can be made and never cross the legs by stepping in the wrong direction. Rise on the toes for easy movement when necessary, but keep dropping 81

MONTE SALDO to the flat of the feet again to prevent leg fatigue. The boxer with the really good arm defence can move right into his opponent relentlessly to make him lead, and then get inside his punches and use the first offensive move, for which his position happens to be suitable, with decision and power. He should then instantly cover again with what was the attacking hand and continue as before. This is a scheme that will baffle most opponents, keep them on the retreat (thus losing points) and eventually wear them down. The boxer able to employ this style gains points for continually “walking in” and does not really expose himself to the fatigue and rushing attacks that usually follow a successful punch. A good boxer should not hesitate to follow up an advantage but this should not be done by a reckless flurry of blows, but by keeping his opponent “on the run,” as it were, and employing powerful punches from correct and safe positions. Assume you are boxing an opponent who is employed the same method as yourself: you can score points by a simulation of attack while covering automatically. The best he will be able to do is to counter and cover, and you, being the attacker, should in this case gain most of the points. If you have by constant practice of every move, developed a perfect defence and reflex, only a man in better physical condition would be likely to get the better of you. Therefore, make your physical condition perfect and never go to a contest unless you have prepared for it carefully in the manner advised in the chapter dealing with preparation for a contest. I do not believe in fancy ball-punching, for that may become mechanical. But I do believe in powerful but correct punching at a moderately heavy punch-bag. When practising with the bag move about as though in actual contest and at any given moment slip to the proper stance, simultaneously closing the glove tightly, and deliver a powerful stabbing blow, not a pushing, banging or thudding blow. Imagine that you are going to stab a hole right through the bag. The long periods of gruelling road-work advocated by many boxing trainers will make a boxer slow in the ring. Pleasant walks, interspersed with short sprints and short spells of running backward at a 82

H O W T O E X C E L AT G A M E S & AT H L E T I C S brisk pace, comprehend the best form of road training for the boxer. Long bouts of running or skipping at the same plodding pace will spoil a man's reflex for really fast footwork. A little shadow boxing and footwork can be practised on the road as well as in the gymnasium. For the rest, use your own brains and initiative throughout a contest and concentrate all the time you are in the ring and never become careless just because you have an apparently weaker opponent. If you get into the habit of letting weak opponents hit you, you may not be able to prevent a strong opponent doing likewise.

A SAILOR WRITES: – “S.S. ICELAND, c/o Herbert Watson, 7 Dock, Salford, Manchester. “Mr. Monte Saldo, Dear Sir, – I am forwarding a few more snaps taken just recently. I am still increasing and am getting much more supple. I have increased greatly on all speed lifts and also when wrestling, where I find speed a great asset. THERE IS ONE THING ABOUT YOUR COURSE – IT CAN BE PERFORMED ANYWHERE. I ought to know, because this job is never steady. I can always perform Maxalding whether the ship is on an even keel or heaving deck. But not so with weights or any other apparatus; the slightest roll of the ship prevents it. Then one has to wait for favourable weather, which makes the exercise irregular. (Signed) E.R. WRIGHT”

GOLF Although opinions may vary in regard to the actual technique of golf, all good golfers know that strength, suppleness and control are essentials. Balance in the swing is the fundamental of accuracy and length, and this can only be at its best when the physical attributes mentioned above are in evidence. One great golfer advises all players 83

MONTE SALDO to get as much lift on the back-swing as possible; to allow for a stiffening of the muscles as the years go on, and to prevent a too early shortening of the downward swing. Here is a great player who is good in spite of the fact that he has done nothing for his physique. It has not occurred to him that no healthy person need allow their body-muscles to become stiff. But he has proved my point once more, in regard to the fact that no game or sport is definite in its effect on the physique. Here one is faced with an important fact, which is that the golfer should prepare and train his body for golf, and then, by coming fresh and fit to the game, be able to perform all essential movements easily, with the best muscular backing to the strokes requiring length. To digress for a moment, much has been said by different players as to whether the ball should be swept or hit in strokes requiring length. We were recently told that the golfer who sweeps the ball should be taught to hit; while the golfer that hits should be taught to sweep. But given a perfect swing, the golfer trained perfectly as to physical condition will hit the ball. What the speaker meant was that the physically strong player should be taught to swing with greater accuracy; and the physically weak player to make a greater effort. The former would answer well enough, but not the latter; for forced effort always results in inaccuracy and early fatigue. The player with a good style should therefore be made strong, while the strong player should study for greater skill. When you get a physically strong person to play well, you get the makings of a champion. This may seem very obvious to some persons, but it is not so to all. There are still many golfers who believe that they should relax all muscles all the time. Anyone taking the trouble to think this out would realize that this must result in complete collapse. The fact is that any person who can contract certain muscle-groups voluntarily, while relaxing other groups, can become a great golfer, for greater use of the muscles in volition, greater accuracy in direction and greater length are secured. For enjoyment of the game the golfer should be able to play within comfortable physical limits, and not strain the whole time. I will give two examples of what I mean, and then suggest some exercises. The first example concerns the swing. Given a fairly good swing, distance can be increased by the mastery of a good, easy and comfortable back-swing. The further back the club can be taken, the 84

H O W T O E X C E L AT G A M E S & AT H L E T I C S more time is there for acceleration. But if the club is taken back to an extent that causes loss of balance the advantage is lost. Therefore the greatest possible suppleness of the shoulders is necessary for the full potential advantage to be gained. If the player will remember to softly transfer the balance to the right foot in the back-swing and then to the left foot in ample time for the drive, greater accuracy in ball-contact will be gained. That is why most good golfers use the slow back-swing. A fast back swing throws the body out of balance. It is important that the left knee be well braced in advance of the contact of club and ball. With this improved control of balance, a cleaner and harder drive will be established. Any looseness or wobbling of the left knee or any stiffness in shoulders preventing an easy and full back-swing, will alter the relation between club-head and ball. The second example concerns putting. One great player says that a part of the body should be fixed, so that swerving, and the creation of an arc in the stroke are prevented. Another says that all muscles must be relaxed and so on. As already pointed out, one would not be able to stand up if all muscles were relaxed. But, taking the broad meaning, it is presumed that what the latter means is that nothing should be done to inhibit necessary movement. And this is a different thing to relaxing the muscles to an extent that will increase the margin of error. Why should not one part of the body be anchored for a short putt, for instance? I mean, of course, the legs and hips. If the grip and stroke are such as to impart a wrong direction to the ball, the angle of the club-face or the stance must be at fault. By mastering a fixed stance from which to putt, one handicap will have been eliminated, for it is not difficult to find a suitable position for arms and hands.

Exercise for Golfers The foundation of good golf is correct stance, and the legs must therefore be strong and under perfect control. An exercise like the halfknee bend should suffice in this direction, as fully bent legs are not needed in this game. To get the best results, the performer should rise on the toes and then lower the body by bending the knees to 85

MONTE SALDO approximate right-angles; and then raise the body by straightening the legs again. This should be done slowly for several repetitions, and then speedily for several more repetitions. To strengthen the oblique abdominal muscles, one should raise the leg laterally without bending the knees, and holding it at this angle, bring the pointed toe round to the front of the body and then lower the foot to the ground. Then the leg should be raised as high as possible in front, carried round to the side, and then lowered to the ground. The body should be balanced steadily. Perform with the other leg also. This exercise should be done slowly and deliberately. Now comes the most important exercise for all golfers. Clasp the hands down in front of the body. Then pulling laterally, as though trying to separate the hands, take the arms steadily to full stretch above the head. If this is done correctly, the shoulder-blades will spread outward as shown in the illustration of exercise “B”. Then, maintaining the outward pull, the performer should turn the trunk to the right, taking the weight on to the right foot as in the golf-swing. The outward pull should still be maintained and the swing should be simulated, the hands being brought down past the front of the body and then upward on the left side, as the body is turned to the left, and the weight transferred to the left foot. This amounts to a simulation of the golf-swing with the hands clasped, and an outward pull maintained the whole time. The feet should be placed as far apart as would be required for the correct golf stance. The exercise can then be performed in the opposite direction. It will be seen that the left arm and shoulder are employed as though in the actual drive. Many players find that any attempt to use the left arm to bring power into the swing results in inaccuracy and bad direction. But the foregoing exercise will give great power and suppleness to both arms and shoulders, so that in the actual swing the left arm will be doing its job automatically. The player should, of course, forget all about this when actually playing, but as time goes on he should observe what length and accuracy he is getting in the swing. Then, having proved to himself what increased suppleness and strength will do to improve his swing, he should think out other schemes for 86

H O W T O E X C E L AT G A M E S & AT H L E T I C S improving bodily suppleness, strength and control; and thus give his game the physical support it deserves. Just one other suggestion. The player should make golf a game, and not a purgatory, as so many golfers are inclined to do. The golfer should always do his best to win, but when he loses, whether by bad play, bad luck, or through the superior play of his opponent, he should not let that annoy him. Victory will be all the sweeter when it comes.

Geoffrey Greenwood, Esq., whose unretouched photograph appears herewith, wrote after receiving the second lesson of a Maxalding Postal Course: – “I have spent so many years on P.C. I am amazed at the wonderful improvement brought about by Maxalding. I am stronger also.” NOTE – This would be an ideal form of development for the golfer, especially as these muscles are supple in relaxation and under perfect control.

WRESTLING My first knowledge of the grappling game was gained in the early nineties, when the Continental maulers were giving nightly exhibitions at the Alhambra in Leicester Square, London. As far as I can remember, they were all ponderous fellows, and used the GraecoRoman style. My first practical wrestling experience was gained among the champions, and quite early in the present century I made this sport my real hobby. By the year 1906-7, scientific wrestling had reached its peak in this country, and we had with us the greatest galaxy of British wrestling talent, as well as the best from the Continent, America, and 87

MONTE SALDO the Colonies, that has ever flourished at one period. And practically all of them, both amateur and professional, trained at the Apollo-Saldo Academy during their visits to London. We also had at that time the Japanese Ju-Jitsu champion, Ukio Tani, and I feel that much of the greater finesse that entered into catch-as-catch-can wrestling at that time was due to him and his manager, William Bankier. For the better part of two years I was studying, teaching, and practising wrestling at the Academy, and never was I satisfied with my knowledge. Some of the champion wrestlers who were my personal friends, and with whom I trained, were George Relwyskow (Lightweight Champion of the World, and winner of over 1,000 contests). Willie Wood (British Lightweight Champion), Young Olsen, and Tom Rose. I also learned much from the heavier men, including Georges Hackenschmidt, Ferdy Grűhn, William Bankier, John Lemm, Maurice Deriaz, and even the 20stone Zybsco, whose technique was astounding. Many wise words of advice came from his lips, and he always impressed on me the importance of doing nothing likely to bring about the risk of being thrown. His rule was “safety first,” and it became mine, until I became unthrowable by anybody with whom I trained or wrestled, under the middle-weight limit, and I say this without any fear of contradiction. This gave me great self-confidence, and I was then able to develop attacking holds, and many times succeeded in throwing even very heavy wrestlers. The man I learned most from theoretically was Bankier, and I got much of my practical experience from Relwyskow. The latter was undoubtedly the cleverest catch-as-catch-can wrestler of our time. I do not believe that here has been another wrestler comparable to him in skill and courage. There have been stronger wrestlers at his weight, but non so conversant with every worth-while move, nor any with so many moves, counters, and traps. Many an hour have I spent watching him wrestle, and training with him. His greatness was shown in his never hesitating to point out a fault, or show a new trick. It would take a very carefully analysed work, and hundreds of illustrations, to describe wrestling as I know it, but there are the few fundamentals, and a strong and determined wrestler who masters these may become a great wrestler without being a master of a great many holds. 88

H O W T O E X C E L AT G A M E S & AT H L E T I C S Defence A passive defence is not of any great value in securing falls, but a sound and impregnable defence is the finest groundwork for dangerous and swift attack. Defence should be studied and mastered before serious wrestling is taken up. We are, of course, assuming that the student is physically fit, and has trained himself to withstand the strain of wrestling,a great part of which falls on the neck. My first defence was mastered in the standing position, and it was a “standing joke” that nobody could get behind me. But while I was perfecting this defence, I was also studying ground defence, for I expected somebody to get me to the mat sooner or later. John Lemm, the heavyweight Swiss champion, was the first to do so. The beginner should think for himself and develop a sound defence in both standing and ground departments. Physical strength assists in defence, both for withstanding pain and to prevent limbs collapsing under strain. Continual attention to detail and careful practice will lead to the development of a sound defence.

Stance If we consider the commonest of initial catch-as-catch-can wrestling holds, after the preliminary feinting, we find that the left hand clasps the back of the opponent's neck and the right hand grasps his left elbow. The opponent takes an identical hold. When this grip occurred, I would keep the back rounded (to prevent the possibility of a waist hold); my left elbow close to the opponent's body and my right elbow close to my side. I would keep the knees slightly bent for control and balance, and the feet well separated for lateral power. I would then simulate various attacks, especially a feint of catching the leg of an opponent, which usually induced him to attempt one of the many counter-throws, all of which could be easily prevented without fatigue, by a proper use of the left upper-arm and the right fore-arm. The left elbow would contact his body to prevent him coming closer, and the right hand would be used against his left elbow or ribs for the same purpose, while my right elbow contacted my own body. This meant that 89

MONTE SALDO I was using the bones only for defence, with practically no muscular effort. Any wrestler can work this out for himself with a little experiment and trial. Even attacks at the legs can be prevented with this defence, and occasional sudden twists and turns will throw the opponent off balance. When I was sure of this defence, I would sometimes let an opponent almost get a waist hold (inside my arms), and then I would suddenly shut his arms inside my own, and by grasping one of my wrists with the other hand, I could get enough power to shut his arms together. A leg-trip and turn could then be employed to throw him. Another effective counter that I used, and one especially effective on taller opponents who had to stoop or bend more than I, was the following: – From the initial neck and elbow grip already described, I would suddenly force my opponent's left elbow inward, simultaneously forcing his head over his left shoulder, which would throw him off balance towards his left. He would then usually make an effort to recover, by forcing his left elbow upwards and outward, straightening his body and moving over to the right. This was the moment for my attack, which put many a big man on his back. I would assist the upward and outward movement of his left elbow by bringing the heel of my right hand underneath, at the same time pulling him round to my left side (by his neck) with the left arm, turning towards my left all the time, so that he would be brought to the ground, where he would find that my upper body was across his chest, and my left arm behind his neck, grasping his left upper-arm, supported by pressure from my right hand if necessary. As I had forced his elbow upward, assisted by his own effort in resistance to my original downward pressure (which was only a feint), I had slipped my left arm far enough behind his neck to grasp his left upper-arm, immediately following the trip. His right arm would be below my body, and he could not therefore escape from the hold. This may appear rather complicated in print, but it is quite easy to work out with a wrestling partner, and I have given it as an example to one of the holds where an opponent is led into a trap by a feint. 90

H O W T O E X C E L AT G A M E S & AT H L E T I C S Using this hold as a basis for more advanced wrestling, the left arm can be trapped just prior to the throw, and a leg or crotch hold could be employed with the right arm. It is not a hold likely to succeed with a very clever wrestler, although I may say that I possessed a degree of speed and strength that enabled me to bring it off on quite a number of good-class wrestlers who came from all parts of the Continent for the Alhambra Tournaments. There is not much to be gained by throwing or turning an opponent over unless it leads to a pin-fall or an advantageous hold, and so all the planning must be to that end. A clever wrestler can induce a hard-working opponent to lift him about until exhausted, before bringing his knowledge into use that will lead to a fall. An important defensive rule is that the wrestler must never allow an opponent to trap his upper-arm, whether he is on his feet or on all-fours. The tyro, even when applying a hold like the half-nelson, will have his upper-arm entrapped, and may be thrown. The famous wrestler, Peter Gotz, did not employ a great variety of holds, but he had several good sequence holds, which, with his exceptional strength and “dash,” were very often successful. I will describe one. When Gotz was in the usual ground-defence position on hands and knees, and his opponent was kneeling at his left side, he would wait until his opponent placed his right hand anywhere in the region of his (Gotz's) waist, when Gotz would grasp the opponent's wrist and appear to be taking an arm-roll to the right, leaving his left upper-arm lifted sufficiently to entice his opponent to apply the usual counter-hold, which is the half-nelson on the left side. As the halfnelson was being applied, Gotz would trap his opponent's upper-arm with his own left upper-arm, at the same time grasping his opponent's left wrist with his right hand, and rolling over so that he had his opponent trapped, with at least one shoulder down. This is a simple example of offering an opponent what appears to be an attacking counter, only to find himself trapped irrevocably. Just one other example. The back-heel is usually successful when used against a 91

MONTE SALDO beginner or slow opponent, but the clever wrestler invites it, for when the opponent's heel is behind his own for the attempted trip, the attacker must be slightly off balance. The defender merely straightens his own leg powerfully, simultaneously pushing his opponent to the side and backward. If this happens with the initial neck and elbow grip in action, it would be made into a clean pin-fall, because the defender's left arm passes around the attacker's neck, while the attacker finds that his left arm is trapped under his opponent's right arm. The defender thus turns the back-heel to his own advantage, and becomes the attacker. I have not referred to many throws and trips, for they must be learned by careful practice under skilled instruction. The ambitious wrestler should study the whole art move by move, and would be well advised to learn all he can about the science of Ju-Jitsu, for I feel that any success I attained at wrestling was greatly augmented by a study of Ju-Jitsu. I owed much of my knowledge of this art to the teaching of William Bankier, who was for many years the manager, friend, and pupil of Ukio Tani.

EXERCISE “Q” OF MAXALDING A Splendid exercise for wrestlers Extend the arms laterally in line with the shoulders. Secure a voluntary contraction of all upper-back and arm muscles. Inhale. Simultaneously with a lateral bend to the right, flex the left arm and lower the right arm, exhaling as you do so. Return to the position of extended arms as you inhale, retaining the full contraction all the way. Then bend to the left side, this time flexing the right arm and lowering the left, exhaling as you do so. Return to the position of extended arms again as you inhale. Relax. Repeat ad libitum.

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CYCLING It has been dogmatically stated that the same muscles are used in cycling as in sprinting. Never was a greater mistake made. A champion cyclist cannot be a champion sprinter (running), nor a champion sprinter a champion cyclist, at the same time. The cyclist is sitting and his abdominal muscles are, therefore, not used in the same way as in running. The cyclist's chest is also in a cramped position, for were he to sit upright he would lose propulsive power from the legs and offer a greater resistance to the air. He should therefore train his abdominal muscles and develop his chest by other means. I have “started” men for many sprint-cycling events and paced distance men on tandem, “tri” and “quad,” and I have a close understanding of both sprint-cycling and distance requirements. Most cycling trainers also have this understanding and so I can confine myself to breathing and leg action. The same scheme of breathing should apply as for running and the same scheme of preparation as for sprinting. But in leg-action I still see that many cyclists do not “wind” the pedal. They push one pedal down and let the other come up. Argument does not always convince the cyclist and proof in the performance of champions does not seem to impress him. However, those not already using this method can study and master it to the best possible advantage. The clip to strap should be so arranged that the foot is used to “wind” the pedal, just as the hand would do. This does not actually necessitate the foot being tied to the pedal, as the advice might indicate. It is left to the ingenuity of the rider to get a proper clip or strap that will enable him to “wind” the pedals, using pressure and muscular power the whole time. It is not enough to merely push the pedal down and then pull it up with the biceps of the leg. It must be moved in a perfect circle by being pushed down, taken back, lifted, pushed forward and so on, so that all available muscles are used and the ankle is employed in its fullest range of movement. This is not so difficult as it may sound, as the opposite leg is assisting in the movement. For instance, the pushing muscles, which are the strongest of all, will be in action on one side, while the lifting muscles are in action on the other. More sets of muscles are employed than in the 93

MONTE SALDO usual “pushing” method and as one set of muscles assists another a greater power and endurance must result. The greatest difficulty is in getting a contrivance to keep the foot in perfect contact with the pedal throughout the complete revolution of the pedal. In the early days of this century I started many riders in the half-mile and one-mile events. Later I was in much demand as I was able to get such a good “throw off”. For the half-mile or mile I would tie my man's feet to the pedals with handkerchiefs. I then got the cycle on the mark with both pedals at the same height. The rider would be sitting up breathing fully until the “ready” signal was given, when he would crouch and concentrate on pushing with the forward leg and lifting with the rear leg. Then, at the crack of the pistol, I would thrust him off, using my foot against the bank or a post when available, straighten my left arm and turn sideways in the manner of the straight-left in boxing. It was often possible to get my man clear of the handicap men before they had time to spread out for obstruction. For the rest my man would ride his own race, or get on to the tail of the best man and sprint at the right moment. The sprint was usually started near enough to the post to prevent any other rider taking up a sprint in time to beat him again. The “sprint” in these distances is, of course, an acceleration of very fast pedalling and can only be brought about by full-power concentration on “winding” the pedals. The foregoing scheme was so successful that a brother of mine won many mile and halfmile races in open competition, although he did not rank himself as a great rider. The cyclist should make a thorough study of anti-rhythmic respiration, which is explained in detail in the chapter on breathing.

EXERCISE “M” OF MAXALDING (See chapter on Breathing.) Interlace the fingers and clasp the back of the neck. 94

H O W T O E X C E L AT G A M E S & AT H L E T I C S Keep the forearms pressed against the sides of the head. Then bend the head back as far as possible, resisting with the arms. This will cause the elbows to point upwards, which is correct. Return to original position, resisting with the neck, and then repeat. The object of this exercise is to stretch and loosen the Serratus Magnus muscles, shown under the arms in the accompanying illustration (four visible), and any movement of the trunk should be concentrated upon that point. James Evans, whose perfect physique is shown herewith, wrote in 1929: “Having tried other systems without much success, I decided to enrol as a Maxalding pupil – if it had not been for the careful manner in which you conducted my training I should have still been in the queue.”

WEIGHT-LIFTING As mentioned elsewhere, I was apprenticed to the late Eugen Sandow in the year 1897, and I had been interested in strong men and their activities from early childhood. In my teens I was a member of the old London Weight-Lifting Club in Argyll Place, Regent Street, London, where many of the champions and pioneers of British weight lifting congregated, including the four Spencer brothers and the heavyweight champion Tom Pevier, who still has records standing to his credit. Later I took to stage work and produced a strong-man act of my own, and challenged with an open stage at the old London Aquarium, Westminster, for six months, beginning in the year 1900 and continuing into 1901. This success encouraged me to produce an entirely original act, which included the feat of supporting a motor car. This act started its run at the London Pavilion, but it was not long before a foreign imitator got to work on the Continent, but by trickery was not 95

MONTE SALDO supporting his car at all. To outwit him, and prove that my car was genuinely supported, I conceived the idea of supporting and balancing on a high pedestal a heavy car with a full complement of passengers with the engine racing, and then have the platform revolve. A British engineer designed the apparatus, platform and lifting tackle. I was able to rehearse and produce this dangerous and sensational act through the kindness and help of Mr. Frank Glenister, who was manager of the London Pavilion for over 30 years, and who, strangely enough, had first seen me perform in Germany (during one of my Continental tours) and had booked my act from there. My engagements included tours in all the leading European countries and one in South America. After this my brother and I produced the act known as “The Sculptor's Dream,” and in this we introduced the idea of posing and performing feats of strength while whitened from head to foot to appear as statues. Many of my readers may remember this act, which toured Great Britain and the Continent for a number of years. After this I decided to take a rest from the stage, and in partnership with William Bankier (“Apollo,” the Scottish Hercules), who is now a leading wrestling promoter, I ran a training school in the West End of London, and there all athletes of note congregated and many of them trained. Some of the great athletes who visited the school included Georges Hackenschmidt, Frank Gotch, John Lemm, and Maurice Deriaz (four of the greatest wrestlers of all time); James Jeffries and Jack Johnson (successive holders of the World's Heavyweight Boxing Championship); Yukio Tani (the Ju-Jitsu champion of the world), and practically every famous Continental weight-lifter, boxer and wrestler who visited this country. It was at this school that Maxick made his sensational debut in 1909. In the year 1911 I trained and backed Edward Aston against Thomas Inch for the Professional Weight-Lifting Championship and the title of Britain's Strongest Man. Aston (although giving away stones in weight) defeated Inch so decisively that Inch was never able to regain the title. 96

H O W T O E X C E L AT G A M E S & AT H L E T I C S The foregoing facts have been given, not with the intention of self-praise, but with the object of assuring the reader that my experiences entitle me to speak with some authority as an athlete and a trainer. Among my own contributions, performed at the light-weight limit, have been the following : – Right hand “clean” lift from floor to above head 212 lb., and left hand ditto 202 lb. But perhaps my most interesting experience in weight-lifting was accomplished in the year 1912, and which is featured in the reproduction of the certificate which appears on page 8. The lift in question is known as the “Swing,” and was very popular lift on the Continent, even decades before the period referred to. But there was no record of any man ever having lifted a weight equal to, or in excess of, his own body-weight in this particular style. In this lift it is necessary to swing a weight from the ground to arm's length above head in one continuous movement, with the arm straight. It was regarded as impossible to swing a dumb-bell equal to one's body-weight in this style, because it was contended that a lifter would be thrown out of balance. However, to cut a long story short, I succeeded in lifting a weight of 150 lb. in this style whilst only being 143 lb. in body-weight. I must say here that I have never seen the bodyweight lifted in this style by anyone else, with the elbow locked. Towards the end of 1909 the arrival and feats of Maxick stimulated sufficient interest in weight-lifting in this country to make the creation of the Professional and Amateur Weight-Lifting Associations worth while. This produced some interesting lifting and matches, but produced that despicable creature, the braggart and scalefaker, as well. There is still some interest in weight-lifting in Great Britain, although it does not get the support of the general public or the daily Press. The keen follower of this sport sometimes has to wait two weeks before he can learn the result of a match, because only the physical culture periodicals think it worth while to feature weight-lifting news. British weight-lifting teams have been sent to several Olympiads by their governing body, which has had control of the sport in this country for many years. The defeat of the English team has 97

MONTE SALDO always been most thorough, and it is no use telling us that we have the men to smash records if properly trained, if the selected trainers spoil the lifters instead of improving them. We hear of astounding feats being performed at clubs, but when these same lifters come out and lift at the Olympic Games or other International Contests they lift so much less, that we are compelled to believe that the training by the official coaches must have been absolutely wrong, or that errors must have crept into the refereeing or weighing at the clubs. At the last Olympiad at Berlin three lifts decided the issue. They were two hands press; two hands snatch; and two hands jerk. The aggregate total of the three best lifts of any competitor to count in his favour. I will give a list of winners in the different classes, and their lifts and totals, and for the purpose of comparison I will give the lifts and totals of the British Heavy and Middle-weight representatives.

HEAVY-WEIGHT CLASS. Press. Manger 292 lb. (Germany) 4th place: Walker 242½ lb. (England) Winner:

Snatch. 270 lb.

Jerk. 341½ lb.

Total. 903½ lb.

281 lb.

352½ lb.

876 lb.

MIDDLE-WEIGHT CLASS. Winner:

Touni (Egypt) 11th place: Laurance (England)

Press. 259 lb.

Snatch. 264 lb.

Jerk. 330 lb.

Total. 853 lb.

198¼ lb.

209¼ lb.

286½ lb.

694 lb.

Mesbah, the Egyptian, won the Light-weight Class with a total of 754½ lb., and Terlazzo, of America, won the Feather-weight Class with a total of 688½ lb. 98

H O W T O E X C E L AT G A M E S & AT H L E T I C S Walker, who is the best heavy-weight lifter Britain has yet produced, was much lighter than the German champion Manger, and his lifting was therefore all the more meritorious. In march, 1937, Mr. Irving Clark, of the British Amateur Weight-Lifting Association, stated that since the Olympic Games Walker had performed the following lifts: – Press, 270 lb.; Snatch, 300 lb.; Jerk, 380 lb.; Total, 950 lb. Later we learned that Walker was persuaded by H. Broom, of Hull, to take up an intensive body-building course, with the object of bringing back a World's Title from the Championships held in Paris. Broom then featured photographs of Walker in his advertisements, and exhorted us to “Watch Walker.” Not to prolong the agony, I will now give the result of Heavy-weight Class at Paris Championships in September, 1937: –

Winner:

Press. 297½ lb.

Manger (Germany) 5th place: Walker 264½ lb. (England)

Snatch. 275½ lb.

Jerk. 352½ lb.

Total. 925½ lb.

264½ lb.

330½ lb.

859½ lb.

Walker's total was, therefore, 16½ lb. less than he lifted at the Olympic Games, and 90½ lb. less than his subsequent total reported by Irving Clark. Reverting to the Middle-weight Class at the Olympic Games, it will be seen that the eclipse of the British representative, Harold Laurance, was so complete that his total would not have even made a show in the Light-weight Class. In fact, Laurance's total was only 5½ lb. more than the winner of the Feather-weight Class. Laurance has now relinquished his amateur status by becoming a teacher of physical culture, and we are told in his advertisements that he is the “finest example of physical perfection in the world – the finest man since the 99

MONTE SALDO immortal Eugen Sandow.” Now, as a matter of interest, I will give three lifts performed by Maxick in the year 1910 at a body-weight of 147 lb., and which are still unbeaten. Jerk, 322 lb.; Press, 254 lb.; Single-hand Jerk, 232 lb. So one appreciates that Maxick has no need to boast, and, of course, he did not use apparatus for training. This all proves that any extraneous training with apparatus, which we all know to be useless, takes toll of the vitality and strength. Specialization. The recent increase in the records of the three lifts used at the Olympic Games is due to the specialization on this group of lifts, as they all employ the same muscle groups. Specialization on one lift only would produce higher records still. Consequently a lifter wishing to perform his highest possible total on a set of lifts or a single lift should use no others. He should, of course, maintain the body in proper condition in the manner outlined in the chapter on “Muscle Toning”. He should use as few attempts as possible, both during training and at the contest. A little consideration of energy conservation will convince the logical mind that the lifter has to use one big lift, or several lesser lifts. To put it simply, the greater number of lifts he performs, the lighter they must be. Yet it is difficult to persuade a lifter to attempt his greatest possible lift first, as he usually lacks confidence in starting with heavy weights. This is, I think, due to the fact that most lifters start cold, and without proper preparation, such as, for instance, the “warming up” that the great runner employs. The correct preparation for any feat should ensure that all muscles are well supplied with freshly oxygenated blood, and that the position essential for the finish of the lift can be attained with the greatest possible ease. The former condition can be obtained by the necessary muscle control and full-tidal breathing, and the latter by a simulation of the finishing position of the lift, until this position can be held with freedom and ease. Thus, if the lift is the single-handed snatch, the arm should be reached up and the body adjusted a few times until the mental concentration enables the lifter to gain and hold the position easily and speedily. Often a lifter 100

H O W T O E X C E L AT G A M E S & AT H L E T I C S starts his attempts when he is too stiff in the muscles from previous lifting to adopt the finishing positions of the lift with ease. If he attains the essential reach for the finishing position with actually lifting weights, he will be wasting the strength and energy that he needs for the real attempt. In a contest where a return to a lighter weight is not permitted it would not be wise to risk all by starting with the heaviest possible lift, unless only that lift would be worth risking all on a big lift, or more lesser lifts. The weight-lifter who is desirous of attaining his full potentialities on any lift is advised to train in the following manner. He should decide on the style that suits him best; the strict method of performing the lift and holding it, so that it will pass a strict International referee. Then have his bell prepared and the grips marked so that it will never be picked up out of balance. This will save the expenditure of energy so often occasioned by the lifter having to test the balance of his own bell before attempting the lift, or the worse trouble of suddenly attempting a lift only to find that the bell is coming up out of balance. The lifter should carefully study the technique of the lift with a weight well within his power, but not one that can be lifted without much effort, or lazy lifting habits will be acquired and the great concentration necessary for record performance will never be gained. Once the lifter is confident that the correct style has been mastered, and is sure that no loss of control is sensed at any part of the lift, he should increase the weight of the bell only slightly. An increase of ounces may be better than pounds, for the object is to make sure that the lift is performed absolutely correctly at every attempt, with all the skill and concentration at the lifter's disposal, and with the muscles fresh and the energies unimpaired. Each time the feat can be performed with ease the lifter should not make the mistake of increasing repetitions, but should very slightly increase the weight for the next practice, and proceed in this manner until the full limit has been reached. I know it will be a great temptation for the lifter to try a heavier weight each time a lift is performed with ease, or to see how many repetitions he can perform with a lighter weight. But if the lifter always lifts until he registers a failure he will get into the habit of practising failures; and if he uses 101

MONTE SALDO many repetitions and light weights he will wear out the muscles and never get the concentration necessary to reach his full potentialities. The periods that should be allowed to elapse between the bouts with the weight must be left to individual consideration, and should vary from three to six days. After a bout of lifting, an appreciable period of rest is necessary, as there has been a considerable breaking down of tissue, although few lifters will believe this. But the tissue will rebuild during the periods of rest and muscle-conditioning exercises without weights; and the amount of time necessary for this rebuilding process will vary according to individual metabolism. This will explain why a lifter, who only uses a few big lifts, with sufficient periods of rest between, often gets big development of the muscles involved, while the lifter who does much repetition work, or who does not allow sufficient periods of rest between lifting bouts, reduces development and even loses strength. The science of record-breaking involves the ability to put all the energy, concentration and strength into one effort. If the lifter has to use more than one lift, as would be the case if he were training for the Olympic set (press, snatch and jerk), he should use all the lifts at each practice bout. The training for condition should consist of fully stretching, contracting, relaxing and controlling every muscle and muscle group every day; and simulation of the lift or lifts to be performed. Light outdoor exercise, with full-tidal breathing, would help to establish a good circulation and general functional health. The preparation for the actual contest or record attempt should include the necessary period of rest beforehand, which each lifter must determine for himself by observation and experiment. I would here mention that when Maxick was preparing for a record attempt he usually rested for six to seven days from the weights. He did not always leave that period between his practice tests, however. On the other hand, he would do no lifting for weeks at a time. Another important matter is the time at which the lift or lifts should be practised. This 102

H O W T O E X C E L AT G A M E S & AT H L E T I C S should be as near as possible to the hour that the match or record attempt is to take place.

One example of lifting is given herewith, and involves the best method of taking a bell clean to the chest and pressing it aloft. This will serve as a good principle for dealing with other lifts, because accuracy and thoroughness are absolutely necessary for good performance. Each lifter likes to develop a style that suits his build, and if he can support this with a scientific use of the bones and muscles, he is likely to do better than would be the case if he allowed his feelings to take charge without question. Two Hands Clean to Chest. The sketch on page 109 shows the best grip for the purpose. The thumb should be in line with the fingers (on the same side of the bar). If the lifter fears that the bar will slip out of his hands in this style of grip, he should test the grip in a place where he can safely drop the bar if necessary, and he will find that he can securely hold the bar at any part of the lift. The advantages are obvious, for there is an extra finger as it were, greater freedom for turning the elbows in towards the body, and a better position for the press or jerk when the bell is at the shoulders. It must here be mentioned, however, that some lifters find the ordinary grip more suitable for pressing the weight from the chest. If that happens to be the case after proper trial, it will be as well for such lifters to use the grip with the thumb on the opposite side of the bar, and circling round towards the fingers, for the pull-in to chest. A weight that can be pressed is usually easy to take to the chest, and so one grip can be used for the press and the other for the jerk and snatch. Procedure. – With the feet comfortably separated to ensure lateral balance, grasp the bar with the hands as wide apart as desired and permitted. Then press hard with the legs, straighten the back and pull powerfully. Allow the bell to get “way” on it, but do not lift the elbows. Then in a flash simultaneously allow the forearms to slip 103

MONTE SALDO forward, bend the knees and lean backward slightly. This will allow the bell to be fixed very low indeed, lower, in fact, than a heavy weight could be fixed by any other method. The feet do not have to be moved in this method until the fix is gained, and in any case the bell will “run” up to the height of the shoulders immediately after the fix. Then if the lifter wishes to move his feet he will be able to do so. The toes should point almost straight to the front to maintain the fullest “fore and aft” balance. The feet should be separated appreciably to give lateral control and balance for the press, but not wide enough to infringe any rules in this connection. If the pull-in is practised with a light weight, it should be pulled high so that the “snatch” develops from it. If the elbows can be kept fairly low in the “snatch” a bigger poundage can be handle in time. The Two Hands Press. This is one of the hardest lifts to perform from the strength standpoint, but one of the easiest technically. Yet disqualification seems to be the rule rather than the exception. Speaking generally, the lifter does not adopt a sound stance with the bell. The most common mistake is for the lifter to be out of balance and to reach up with the shoulders, instead of allowing the weight to settle down on a solid pressing base before starting the actual pressing. As soon as the bell reaches the chest the lifter should contract the gluteus muscles, press his toes firmly to the ground, and allow the bell to press down solidly on a central base as it were. If this is practised without shoes or boots, it will be found that a good control of the balance can be obtained. The pressing position should be attained as the bell reaches the chest and the contractions gained simultaneously. Then, as the breath is inspired, the bell should be powerfully and determinedly pressed straight up over the centre of the balance i.e., exactly over the centre of the heels and toes. If the weight is taken back on the heels loss of balance must result, and if taken forward on to the toes, loss of pressing resistance will be experienced. Allow the shoulders to be pressed down, as this will allow the arms to do their work with freedom. If the shoulders are lifted or shrugged, the arms can 104

H O W T O E X C E L AT G A M E S & AT H L E T I C S seldom be straightened with a really heavy weight, and there is generally a loss of balance as well. The inspiration at the start of the press is most important. The Two Hands Jerk. Little need be said about the actual jerking of the weight aloft, for each lifter finds his own style according to his adaptability. The movement of the feet after the initial jerk must be directed to suit the fix of the lifter. It is of little use to jerk a bell well from the chest if it arrives in a position that does not allow it to be cleanly fixed. The lifter should discover the position in which he can secure a strong and low fix at the conclusion of the jerk, and he should split the feet to that position after jerking the bell aloft. Thereafter it is a simple matter to straighten the body and bring the feet to the necessary position for the “count.” Just one more warning: the lifter should not throw the bell aloft, but thrust it powerfully. This will prevent the arms from unlocking at the conclusion of the jerk. It is interesting to note that Terlazzo, referred to earlier in this article, also lifted lifted at the Paris Championships in September, 1937, and performed the following lifts: – Press. 231¼ lb.

Snatch. 242½ lb.

Jerk. 314 lb.

Total. 787¾ lb.

In the “Superman Magazine” of May, 1937, Terlazzo states in reference to his winning the Featherweight Championship of the World in Berlin, 1936: “. . . the day came when, surrounded by cheering crowds, the America team drove through the streets of Berlin on its way to the Olympic Village. Here I put in my final training. I had worked hard on the boat and needed but a few light work-outs to bring myself to the peak. I finished my preparation six days before the lifting opened and for the rest I spent my time in meeting and talking with athletes of other countries.” In the same issue, referring to the double-bodyweight jerk (a 105

MONTE SALDO feat performed by Maxick in 1909 in London), Terlazzo states: “I scaled 137½ lb. when I made the attempt. When I was successful with a lift of 275 lb. I was a very proud man, for no American lifter had ever performed the lift before. Since then it has become a commonplace and I have often been able to start at or above the double-bodyweight standard.” The italics are mine. Rigoulot, the great French athlete, still holds the following records, although created some years ago: – 2 hands snatch, 315 lb.

2 hands clean and jerk, 401 lb.

1 hand snatch, 255 lb.

Nossier, the great Egyptian athlete, who, I am proud to say, began Maxalding when a youth, held the world's amateur record of 368 lb. in the two hands clean and jerk for some years.

In concluding this section I would like to repeat my offer to train any promising British lifter in an attempt to produce a World's Champion.

TWO HANDS CLEAN TO CHEST This sketch clearly indicates the position of the thumbs described in the weight-lifting section for the special method of bringing a heavy bell to the chest. The position illustrated is immediately before the straightening of the body and legs, when the forearms should slip forward the knees should be bent, and the body inclined slightly backward. The hips must be brought forward for the “fix.”

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THE TWO HANDS PRESS This sketch indicates the key position to the start of the press, after the bell has been taken to the chest. It will be noticed that the centre of the disk is behind and not directly above the wrist. This is due to the fact that the special grip advised in the section on weight-lifting allows the bar to rest back on the hands, and so assists in bringing the weight over the centre of the feet. In lifts where the head must be kept erect it can be drawn slightly backward out of the way of the bar. But if there is no objection to the head being tilted back, the bar can be brought over the face if that is found necessary to secure the perfect position for balance and power.

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