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“RUN SO AS TO WIN” 1 Corinthians 9:24-27
2015 MEN’S SOCCER SUMMER TRAINING
PROGRAM
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
MEN’S SOCCER
Friday, May 15, 2015 Warriors, In these pages are the calendars, logs, and descriptions for your Summer Training Program. The program includes three main components:
Strength Training;
Speed and Speed Endurance Training;
Soccer Activity, and; There also are some additional recommendations on NUTRITION and WARMUP & RECOVERY that should aid your progress toward the Fall 2015 semester.
OVERALL, your focus for the summer, as with all periods during the year, should be: 24 Do you not know that the runners in the stadium all run in the race, but only one wins the prize? Run so as to win.
25 Every athlete exercises discipline in every way. They do it to win a perishable crown, but we an imperishable one. 26 Thus I do not run aimlessly; I do not fight as if I were shadowboxing. 27 No, I drive my body and train it, for fear that, after having preached to others, I myself should be disqualified.
We have begun to evaluate our performances against these bolded words. Continue to be critical of your efforts with these principles in mind. For those in the Ft. Wayne area, we will prepare a weekly schedule of activity at Indiana Tech and hope that many will take advantage of those training and functional opportunities. I look forward to working with you over the next few months and wish you nothing but the best as you continue to prepare for the 2015 season. Please do not hesitate to call if there is anything I can do and, always, “Run so as to win.” In soccer,
David Bokhart 260-403-9686 (Mobile)
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
Indiana Tech Men’s Soccer – May 2015
Sun Mon Tue Wed Thu Fri Sat 1 2
3
4
5 6 7
8 9
10
11
12 13 14 15
16
17
18 WEEK 1 STRENGTH A
19 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
20 SPEED ENDURANCE STRENGTH B
21 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
22 STRENGTH A
23
24 SOCCER MATCH ACTIVITY
25 WEEK 2 STRENGTH A
26 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
27 SPEED ENDURANCE STRENGTH B
28 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
29 STRENGTH A
30
31 SOCCER MATCH ACTIVITY
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
Indiana Tech Men’s Soccer – June 2015
Sun Mon Tue Wed Thu Fri Sat 1
WEEK 3 STRENGTH A
2 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
3 SPEED ENDURANCE STRENGTH B
4 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
5 STRENGTH A
6
7 SOCCER MATCH ACTIVITY
8 WEEK 4 STRENGTH A
9 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
10 SPEED ENDURANCE STRENGTH B
11 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
12 STRENGTH A
13
14 SOCCER MATCH ACTIVITY
15 WEEK 5 STRENGTH C
16 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
17 SPEED ENDURANCE STRENGTH D
18 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
19 STRENGTH C
20
21 SOCCER MATCH ACTIVITY
22 WEEK 6 STRENGTH C
23 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
24 SPEED ENDURANCE STRENGTH D
25 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
26 STRENGTH C
27
28 SOCCER MATCH ACTIVITY
29 WEEK 7 STRENGTH C
30 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
Indiana Tech Men’s Soccer – July 2015
Sun Mon Tue Wed Thu Fri Sat 1
SPEED ENDURANCE STRENGTH D
2 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
3 STRENGTH C
4
5 SOCCER MATCH ACTIVITY
6 WEEK 8 STRENGTH C
7 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
8 SPEED ENDURANCE STRENGTH D
9 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
10 STRENGTH C
11
12 SOCCER MATCH ACTIVITY
13 WEEK 9 STRENGTH E
14 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
15 SPEED ENDURANCE STRENGTH F
16 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
17 STRENGTH G
18
19 SOCCER MATCH ACTIVITY
20 WEEK 10 STRENGTH E
21 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
22 SPEED ENDURANCE STRENGTH F
23 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
24 STRENGTH G
25
26 SOCCER MATCH ACTIVITY
27 WEEK 11 STRENGTH E
28 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
29 SPEED ENDURANCE STRENGTH F
30 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
31 STRENGTH G
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
Indiana Tech Men’s Soccer – August 2015
Sun Mon Tue Wed Thu Fri Sat 1
2 SOCCER MATCH ACTIVITY
3 WEEK 12 STRENGTH E
4 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
5 SPEED ENDURANCE STRENGTH F
6 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
7 STRENGTH G
8
9 SOCCER MATCH ACTIVITY
10
11 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
12 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
13 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
14
15
16 SOCCER MATCH ACTIVITY
17
18 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
19 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
20 SPEED ENDURANCE SOCCER TRAINING ACTIVITY
21
22
23
24
25
26
27
28
29
30
31
Indiana Tech Men's Soccer Summer 2015 Fitness Program Weeks 1-4 -- Legs/Glutes Part 1
Wo
rko
ut
A -
- L
egs,
Glu
tes
Bul
garia
n S
plit
Squ
at (
2 se
ts o
f 8-1
0)B
arbe
ll S
quat
(2
sets
of 8
-10)
Goo
d M
orni
ng (
2 se
ts o
f 8-1
0)S
ingl
e-Le
g C
url (
2 se
ts o
f 8-1
0)S
ingl
e-Le
g S
tand
ing
Cal
f Rai
se (
2 se
ts o
f 8-1
0)W
ork
ou
t B
Alte
rnat
ing
Dum
bbel
l Ben
ch P
ress
(8
reps
eac
h ar
m, 3
set
s) -
SU
PE
RS
ET
W R
OW
Dum
bbel
l Ben
t Ove
r R
ow (
8 re
ps e
ach
arm
, 3 s
ets)
Dum
bell
Tw
istin
g S
houl
der
Pre
ss (
8 re
ps, 3
set
s) -
SU
PE
RS
ET
W T
RIC
EP
PU
SH
DO
WN
Tric
ep P
ushd
own
(8 r
eps,
3 s
ets)
Lat P
ulld
own
(8 r
eps,
3 s
ets)
- S
UP
ER
SE
T W
UP
RIG
HT
RO
W
Upr
ight
Row
(8
reps
, 3 s
ets)
Clo
se G
rip B
ench
Pre
ss (
8 re
ps, 3
set
s) -
SU
PE
RS
ET
W B
AR
BE
LL C
UR
LS
Sup
er T
hree
Bar
bell
Cur
ls (
3 se
ts)
WEEK 1 - DAY 1
DAY 2
DAY 3
WEEK 2 - DAY 1
DAY 2
DAY 3
WEEK 3 - DAY 1
DAY 2
DAY 3
WEEK 4 - DAY 1
DAY 2
DAY 3
DEMO VIDEOS
Workout B
Alternating DB Bench
Dumbbell Bent Over Row
Dumbbell Twisting Shoulder Press
Tricep Push Down
Lat Pull Down
Upright Row
Close Grip Bench
Super 3 Barbell Curls (Do 3 each, not 7)
Indiana Tech Men's Soccer Summer 2015 Fitness Program Weeks 5-8 -- Legs/Glutes Part 2
Wo
rko
ut
C -
- L
egs,
Glu
tes
Ove
rhea
d S
quat
(3
sets
of 6
-8 r
eps)
Bar
bell
Hac
k S
quat
(3
sets
of 6
-8 r
eps)
Sw
iss
Bal
l Hip
Ext
enst
ion
(3 s
ets
of 6
-8 r
eps)
Dum
bbel
l Cal
f Jum
p (3
set
s of
6-8
rep
s)S
ingl
e-Le
g B
ack
Ext
ensi
on (
3 se
ts o
f 6-8
rep
s)W
ork
ou
t D
Incl
ine
Ben
ch P
ress
(8
reps
, 3 s
ets)
- S
UP
ER
SE
T W
PU
SH
UP
Pus
h U
p (m
ax r
eps,
3 s
ets)
Rev
erse
Grip
Pre
ache
r C
url (
8 re
ps, 3
set
s) -
SU
PE
RS
ET
W T
RIC
EP
PR
ES
S
Dum
bbel
l Tric
ep P
ress
(8
reps
, 3 s
ets)
Bac
k E
xten
sion
(8
reps
, 3 s
ets)
- S
UP
ER
SE
T W
CA
BLE
RO
W
Cab
le R
ow (
8 re
ps, 3
set
s)M
ilita
ry P
ress
(8
reps
, 3 s
ets)
- S
UP
ER
SE
T W
SH
RU
G
Shr
ug (
8 re
ps, 3
set
s)
WEEK 5 - DAY 1
DAY 2
DAY 3
WEEK 6 - DAY 1
DAY 2
DAY 3
WEEK 7 - DAY 1
DAY 2
DAY 3
WEEK 8 - DAY 1
DAY 2
DAY 3
DEMO VIDEOS
Workout D
Incline Bench Press
Push Up
Reverse Grip Preacher Curl
Dumbbell Tricep Press
Back Extension
Cable Row
Military Press
Shrug
Indiana Tech Men's Soccer Summer 2015 Fitness Program Weeks 9-12 -- MLS PRO WORKOUT
Wo
rko
ut
E
1 -
Box
Spl
it Ju
mps
(5
reps
eac
h le
g, 3
set
s)2
- T
rap
Bar
Dea
dlift
(5
reps
, 6 s
ets)
3a -
Ket
tlebe
ll S
plit
Squ
at (
10 r
eps
each
leg,
3 s
ets)
- S
UP
ER
SE
T W
PU
SH
UP
S
3b -
Tra
ditio
nal P
ush
Up
(8 r
eps,
3 s
ets)
4a -
Yog
a B
all L
eg C
url (
8 re
ps, t
wo
sets
) -
SU
PE
RS
ET
W L
AN
DM
INE
PR
ES
S /
DE
AD
BU
G
4b -
Hal
f Kne
elin
g La
ndm
ine
Pre
ss (
8 re
ps, 2
set
s)4c
- K
ettle
bell
Dea
g B
ug (
8 re
ps, 2
set
s)5
- T
empo
Squ
at (
60 s
econ
ds, 3
set
s)W
ork
ou
t F
1 -
Box
Jum
p (5
rep
s, 3
set
s)2
- R
oman
ian
Dea
dlift
(10
rep
s, 3
set
s)3a
- D
oubl
e K
ettle
bell
Ste
p U
ps (
10 r
eps
each
leg,
3 s
ets)
- S
UP
ER
SE
T W
RO
W
3b -
Dum
bbel
l Ben
t Ove
r R
ow (
10 r
eps
each
arm
, 3 s
ets)
4a -
Fac
e P
ulls
(10
rep
s, 3
set
s) -
SU
PE
RS
ET
W P
LAN
K
4b -
Pla
nk (
30 s
econ
ds, 3
set
s)5
- F
arm
er's
Wal
k (3
0 ya
rds,
3 s
ets)
Wo
rko
ut
G
1 -
Ket
tlebe
ll F
ront
Squ
ats
(5 r
eps,
6 s
ets)
2a -
Sin
gle
Leg
Rom
ania
n D
ead
Lift
(10
reps
eac
h le
g, 3
set
s) -
SU
PE
RS
ET
W P
US
H U
P
2b -
T P
ush
Up
(8 r
eps,
3 s
ets)
3a -
Tric
ep P
ushd
own
(10
reps
, 3 s
ets)
- S
UP
ER
SE
T W
CU
RLS
/ R
OLL
OU
TS
3b -
Alte
rnat
ing
Dum
bbel
l Cur
ls (
10 r
eps,
3 s
ets)
3c -
Ab
Whe
el R
ollo
uts
(8 r
eps,
3 s
ets)
4 -
Ket
tlebe
ll G
oble
t Squ
at (
60 s
econ
ds, 3
set
s)
WEEK 9 - DAY 1
DAY 2
DAY 3
WEEK 10 - DAY 1
DAY 2
DAY 3
WEEK 11 - DAY 1
DAY 2
DAY 3
WEEK 12 - DAY 1
DAY 2
DAY 3
DEMO VIDEOS
Workout E
Box Split Jumps
Trap Bar Deadlift
Kettlebell Split Squat
Push Up
Yoga Ball Leg Curl
Half-Kneeling Landmine Press
Kettlebell Dead Bug
Tempo Squats
Workout F
Box Jump
Romanian Dead Lift
Kettlebell Step Ups
Dumbbell Bent Over Row
Face Pull
Plank
Farmer's Walk
Workout G
Kettlebell Front Squats
Single Leg Romanian Dead Lift
T Push Up
Tricep Push Down
Alternating Dumbbell Curls
Ab Wheel Rollouts
Kettlebell Goblet Squat
OFF
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
SPEED SESSIONS
Complete a five-minute jog and dynamic stretch before the first set
Focus on the preparation of the feet for each change of direction
Do not stop the feet at any time – the goal is a seamless transition to the new direction
Keep the feet as close to the edge of the course and cones as possible. Avoid making wide turns at any
time.
Keep moving during the recovery period between sets (active recovery)
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
Speed Endurance Session A
100’s Run ten (10) 100-yard sprints, with a goal of 15 seconds or less for the spring portion. Recover back to the starting line in 45 seconds and begin the second run on each minute. You will work a total of ten (10) minutes per set. This session is easy to mark out on any soccer or football field. Rest five minutes after completing the first set of 10 runs and repeat. Add a third set, as your fitness allows.
Speed Endurance Session B 6-18-60 Shuttles Sprint back and forth between the six-yard box, 18-yard-box and midfield lines in 35 seconds or less. Rest for 25 seconds at the conclusion of each set. Begin the next set on each minute. After sets four (4) and seven (7), add an additional 30 seconds of rest time before the next run. You will work a total of ten (10) minutes per set. This session is easy to mark out on any soccer field. Rest five minutes after completing the first set of 10 runs and repeat. Add a third set, as your fitness allows.
Speed Endurance Session C “Carolinas” Shuttle run between cones at five (5), ten (10), 15, 20, and 25 yards. Run back to the starting line after sprinting each distance (5 back, 10 back, 15 back, etc.). Complete each set in 30 seconds or less, with a 30-second rest period in between each set. You should begin each set on the start of each minute, as with the previous exercises. Rest five minutes after completing the first set of 10 runs and repeat. Add a third set, as your fitness allows.
Speed Endurance Session D “Warrior Sprint Circuit” This test may be completed on a track or by running in straight lines on a soccer field for the required distances
Sprint: 6 x 50 yards (rest for 1 minute between sprints) Sprint: 4 x 100 yards (rest for 1 minute between sprints) Sprint: 2 x 200 yards (rest for 1.5 minutes between sprints) Sprint: 2 x 400 yards (rest for 2 minutes between sprints) Complete one set.
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
Speed Endurance Session E “Warrior Speed Circuit” Sprint-Backpedal Repeats
• Set up five cones in a straight line 5 yards apart. Number them 1-5. • Standing at Cone 1, lean and sprint to Cone 3. • Backpedal to Cone 2. Keep your core set, posture low and weight on the balls of your feet. • Change direction by driving with your legs and pushing into a full forward sprint toward Cone 4. When sprinting,
get your knees up to produce force and punch the ground with the balls of your feet. • Backpedal to Cone 3. • Change direction one last time and sprint past Cone 5. • Repeat 8-10 times.
Lean, Fall and Sprint • Stand with your feet hip-width apart and your body rigid from ankles to neck. • Lean forward until you actually start to fall, to the point where if you don't step, you will literally fall on your face.
This is critical to create forward momentum and approximate the angle required to accelerate effectively. Most people think they are leaning farther than they really are, so be brave!
• As you lean, rise up on the balls of your feet. Do not bend at the waist. • When driving out of the fall, move your knees and push off the ground with your legs to drive your body forward. • Keep your elbows bent at 90 degrees and swing your arms from the shoulder joint. • Keep your hands open and relaxed. • Sprint 10 to 20 yards. • Walk back for recovery. • Repeat 8 to 10 times.
Push-Up Starts • Set up two cones 20 yards apart. • Lie down on your stomach at Cone 1 with your hands in a push-up position. • On cue, get up and sprint past the second cone. • While sprinting, stay low for as long as you can. • Jog back to the beginning for recovery. • Perform 6 to 8 reps.
Flying Sprints • Set up two cones 20 yards apart and a third cone 10 yards past Cone 2. • Stride out at 75 percent of full speed from Cone 1 to Cone 2. • Fall to your acceleration angle and push to full speed before passing Cone 3. • Jog back to the beginning for recovery. • Perform 6 to 8 reps. • For variety, the first part can be a shuffle instead of striding out.
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
Speed Endurance Session F BRAZIL RUN This session is arguably the most physically demanding of the speed sessions. Each workout will take between 45 and 60 minutes. Be sure to prepare for the activity with a thorough warm-up. Complete this session on a soccer field or another large open grass area. The first set of runs is over a 100-yard area. Sprint three lengths (up-back-up) four times, resting three times the duration of the run between each set. Example, if you run the set in one minute, rest three minutes before starting the second set. Target: 49-52 seconds. The second set of runs is over a 50-yard area. Sprint four lengths (up-back-up-back) five times, resting three times the duration of the run between each set. Target: 33-36 seconds. The third set of runs is over a 35-yard area. Sprint four lengths (up-back-up-back) six times, resting three times the duration of the run between each set. Target: 24-28 seconds. The fourth and final set of runs is over a 20-yard area. Sprint four lengths (up-back-up-back) seven times, resting three times the duration of the run between each set. Target: 19-22 seconds. After completing the required sets at each length, rest five (5) minutes before starting the next distance.
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
WARM-UP & RECOVERY GUIDE
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
Dynamic Warm-Up UCLA WOMEN’S SOCCER http://www.stack.com/video/51046067001/ucla-womens-soccer-dynamic-warmup/ UNIVERSITY OF MARYLAND MEN’S SOCCER http://www.stack.com/video/2767820001/maryland-mens-soccer-dynamic-warmup/ HOUSTON DYNAMO GK WARMUP http://www.stack.com/2008/03/01/houston-dynamos-dynamic-warm-up-for-goalies/
Stretching / Post Work-Out Considerations DUKE UNIVERSITY MEN’S SOCCER http://www.stack.com/2009/03/01/duke-mens-soccer-cool-down/ UNIVERSITY OF MARYLAND MEN’S SOCCER http://www.stack.com/2005/09/01/flexibility-routine-with-maryland-soccer/
Yoga for Athletes http://www.stack.com/2012/10/18/yoga-warm-up-cool-down/
Recommended General Resources
www.stack.com www.menshealth.com/
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
NUTRITION GUIDE
“RUN SO AS TO WIN” 1 Corinthians 9:24-27
Sample Breakfasts • Oatmeal with raisins and walnuts; skim milk • Whole-grain bagel with peanut butter and banana; skim milk • Low fat yogurt with granola and strawberries; 100 percent orange juice • Whole-grain cereal with skim milk and blueberries; 100 percent orange juice Post-workout, opt for a recovery snack within 30 minutes. During this window of time, muscles are ready to soak up carbohydrates that restore glycogen and protein to rebuild your muscles. Research shows that a ratio of four carb grams to one protein gram is optimal for muscle recovery. Recovery snack options
16 oz. of low fat chocolate milk or a commercial recovery shake
16-oz. smoothie made with low fat yogurt; frozen berries
Energy bar with about 40 grams of carbs and 10 grams of protein; water Within two hours of the recovery snack, follow up with a balanced meal containing lean protein, complex carbohydrates, fruits or vegetables and low fat milk. This meal will continue the recovery process. Performance-Enhancing Lunches
Bean burrito with whole wheat tortilla, black beans, cheese, lettuce, tomato, green peppers, avocado and rice; fruit salad; skim milk
Large garden salad with grilled chicken strips and light dressing; large whole grain roll; fresh fruit; skim milk
Tuna salad made with low fat mayo in a whole-grain pita; carrots or green pepper strips; apple; skim milk
Whole-grain bread or tortilla with turkey breast, tomato, lettuce, mustard; fresh fruit and yogurt; 100 percent fruit juice
To keep the slow infusion of nutrients delivered to your muscles, eat every three to four hours. Include an afternoon snack between lunch and dinner. Nutrient-packed afternoon snacks
Apple with peanut butter
Hummus on whole-grain pita
Bowl of whole-grain cereal with skim milk Sample Dinners
Grilled fish; roasted red potatoes; broccoli and carrots; whole-grain baguette; skim milk
Barbeque skinless chicken breast; brown rice; asparagus; spinach salad with light dressing; skim milk
Lean beef or vegetarian bean chili with cheese; corn bread; garden salad with light dressing; skim milk
Dinner provides nutrients that rebuild and repair your body overnight as you sleep and prepares you for your next workout. Other Considerations
PRE-MATCH Optimally, you will eat a high-carb, low-fat meal about 120 minutes before a match. Examples include a meat sandwich on WHEAT bread, with 1-2 servings of fruit or vegetables AND plenty of WATER. Water is the recommended pre-activity hydration beverage. Small doses of HONEY may be considered during breaks in match activity (half-time, etc.). Following an activity, you may choose a sport drink, CHOCOLATE MILK or other sport beverages to re-hydrate.
Eggs Eggs are an excellent source of protein. Starting your morning with them will get you off on the right foot. Although egg whites are an option, don't fear the yolk. Egg yolks provide several valuable health benefits and additional protein.
Oatmeal One of the best sources of carbohydrates and another great breakfast option. Oatmeal give you the energy you need to get going in the morning. Eat a bowl of oatmeal along with your eggs for a well-rounded breakfast.
Chicken or Turkey Breast The best way to eat chicken or turkey is skinless, to remove unnecessary fat. Breast meat is the leanest part of the bird, and you'll get plenty of protein.
Lean Ground Beef
Fruits and Vegetables Fruits and vegetables not only provide carbohydrates for energy, they also have vitamins and minerals for muscle growth. Some great options are apples, bananas, fresh berries, tomatoes, asparagus, cucumbers and mixed frozen veggies.
Beans Black beans are filled with protein and carbohydrates, which makes them a terrific option to go with lean meat in a meal.
Sweet Potatoes Another great carbohydrate option to add to a lean protein like ground beef. Sweet potatoes give you a big insulin spike, helping to drive protein and other nutrients to your muscles.
MEN’S SOCCER
1 Corinthians 9:24-27 24 Do you not know that the runners in the stadium all run in the race,
but only one wins the PRIZE? RUN so as to WIN. 25 Every athlete exercises DISCIPLINE in every way. They do it to win a
PERISHABLE crown, but we an IMPERISHABLE one. 26 Thus I do not run AIMLESSLY; I do not fight as if I were
SHADOWBOXING. 27 No, I DRIVE my body and train it, for fear that, after having preached
to others, I myself should be DISQUALIFIED.