The Final Round (Six Nations 2014)

Saturday, March 16th 2014: the day the sun finally shone on European rugby (both literally and metaphorically). With firm pitches underfoot and glorious playing conditions, the final round of the Six Nations ended with an eye-watering 20 tries being scored as European rugby finally showed what amazing stuff it can produce given the conditions for it. One of the Six Nations’ most entertaining days, it was a great day of rugby for all (well, at least for those not wearing blue), and now, to wrap it up, here comes my final round of awards.

I feel like I may be repeating myself a little here with ITALY‘s award, but I still think it’s warranted-the Wax Lynchpin Award for Being So Badly Let Down by Just One Thing. For many years, Italy have been the Six Nations whipping boys, salvaging plucky wins against struggling sides whenever they can but never really looking like serious contenders. The perennial story was always one of ‘give their pack a back line to finish things off, and maybe we’ll get a good rugby team out of them’. Nowadays however, they have genuinely turned a corner- Jacques Brunel has selected a back division with strike runners of genuine quality, Michele Campagnaro has undoubtedly been the find of the tournament, and Luciano Orquera & Tomasso Allen find themselves in the position of being Italy’s first international-quality fly halves since Diego Dominguez. All in all, they have been transformed into a side who genuinely look like they belong on the world stage, but unfortunately, this has yet to manifest itself where it really counts- on the scoreboard, and it all comes down to the breakdown. The ruck is undoubtedly the single most important battle ground in modern rugby- games are frequently won or lost around them, and when you are as comprehensively unable to compete at them as Italy proved on Sunday, there is simply nothing a team can do. You control no possession, have no ability to affect the pace of the game, can’t build a territorial advantage, and essentially have nothing to do but exhaust yourself against an attack who can pretty much pick & choose how they want to attack you. The result was demonstrated quite emphatically on Saturday, as England ran seven tries past the Italians whilst the Azzuri themselves were restricted to one piece of lucky opportunism. Brunel has done a wonderful job getting Italy this far- now he just needs to complete the puzzle.

There are many awards I could have given ENGLAND after their display: some thing about aerial ability would have allowed me to wax lyrical about the English locks again, or I could have made mention of the (entirely deserved) third MOTM award this tournament for Mike Brown who looks set to win man of the series. Then there was their frenetic speed of play, and a sign of things to come after George Ford’s adroit little cameo to finish off proceedings, but really there was only one candidate- the Demon On The Dancefloor Award for Best Try Celebration. Props rarely go into a match expecting to cross the whitewash, and on the rare occasions when they do they are generally just lucky enough to be on the end of a sweeping attacking moves. They do not expect, as happened to Mako Vunipola on Saturday, to ease themselves up from a ruck and suddenly find the ball delivered into their hands with the line at their mercy. As such, Vunipola didn’t exactly have much time to mentally prepare himself for his little moment of glory, and neither did he have hordes of team-mates ready to congratulate them (they all being at the base of aforementioned ruck). Unfortunately for him, Vunipola didn’t quite realise his isolation until very slightly after beginning his unplanned try celebration, resulting in a truly beautiful compromise between celebration and playing it cool; a little penguin hop into the air, arms flailing by his side, followed by a rather embarrassed stroll away from the line. One feels that video may come back to haunt him over the rest of his playing days.

For SCOTLAND, however, the embarrassment was collective and continuous, after what must rank pretty highly in the annals of worst international rugby performances ever (as a proud Scottish fan, it pains me to have to say those words). Being a Scotland fan at the moment is a pretty trying task, but all credit must go to those brave souls who made the trip down to Cardiff and were forced to watch their countrymen… well, let’s just leave it unsaid. They are deserved recipients of the Loyal To The End Award for Most Committed Fans. At around the hour mark, Scotland were 44-3 down, having conceded six tries already and offering next to zero resistance, but the Scottish fans were not to be defeated so easily: as the BBC camera panned around, it focused on a small core of them, standing proud in their tartan and smiles on their faces. From the depths of their lungs and at possibly the last moment one would think pride in the blue jersey were warranted,  ‘Flower Of Scotland’ rang around the stadium for all to hear- a genuinely heartwarming gesture, and a great advert for the spirit of the game.

However, the scoreline Scotland conceded was not just because they played badly; Stuart Hogg must also take some of the blame, after his dismissal (after an uncharacteristic and frankly horrendous shoulder to the face on Wales’ Dan Biggar), whilst WALES must also take due credit for capitalising quite as spectacularly as they did. In doing so, they won my It’s Not Quite Rugby League But… Award for Best Advert For Making Rugby A 14-Man Game. Without Hogg’s reliable presence at fullback, there was a hole ever-present in the Scottish line, and Wales took full advantage of their continuous overlap. 14 men is, apparently, not enough to cover the full width of a rugby pitch properly, and without the Scottish defence pressurising them in any way, the Welsh were able to secure fast, reliable ball and unleash their devastating strike runners to amazing effect. North, Roberts, Davies and Co. ran rampant, throwing it around like the most wild & exuberant of afternoon kickabouts, producing a game that felt to watch rather like an extended highlights reel or YouTube ‘best of’ compilation. Now all they have to do is prove themselves against a team who can play rugby.

After an offside call on Taulupe Faletau put paid to a wonderful Welsh move featuring enough cross kicks and clever offloads to make Will Genia need to change his underwear, Wales were in the running for the Rugby Needs A ‘Because It’s Awesome’ Rule Award for Most Cruelly Denied Try. Instead, however, the award goes to FRANCE; in what ended up as only the second game of the championship where they actually played well (for which all credit must go to Remi Tales winning his first test start), they dogged Ireland throughout and put two tries past an Irish defence that has otherwise been tight as a drum throughout. And, at the death, it looked like they’d stolen it from right under their noses- pressurising the Irish line in the 78th minute at just two points down, some good phase play sucked defenders in in classic fashion before a wicked move swept the ball right and found Damien Chouly unmarked on the right to scoot over. To a Frenchman (and indeed any Englishmen watching- a French win and the championship was English), it was the stuff of schoolboy tales and fairytales, and there wasn’t a man or woman in the Stade de France not weeping tears of elation or heartbreak- except, of course, referee Steve Walsh, who immediately called for the TMO. Video analysis revealed that the crucial pass delivered to Chouly had gone forward, leaving the Irish ahead and worthy champions. Even if they did make a meal of it and lose the resulting scrum.

IRELAND making a meal of their victory was something of a running theme during their match on Saturday; after four rounds of calm consistency, it did have to be in the title decider that they decided it was high time to earn the Stress-Related Aneurysm Award for Unnecessary Tension. Much of this came thanks to the French deciding to show up and play some rugby for a change, but the fact that the Irish appeared to choke on the big occasion and virtually stopped playing for the last 20 minutes didn’t help. Neither did Jonny Sexton. The Irish flyhalf is, at least on paper, the best in the northern hemisphere, and whilst he’s not quite Leigh Halfpenny his boot is nonetheless a reliable source of points for his team. Not so this time round- at least 3 kicks that a club kicker would have regarded as sitters went sailing wide, keeping France far too close for comfort and Irish nails ground down to the bone. My own personal theory for why it went so close, however, concerns a certain Brian O’Driscoll- in his last ever international, he clearly wanted to go out on a big one (heaven knows he deserved to), so why not make it one the of the tensest and most dramatic games of his career? I mean it’s not like it’s the winning match of his final, and victorious, Six Nations anyway or something.

OK, I’ll admit the theory falls down a bit there.


The Consolidation of a World Power

I left my last post on the history of music at around 1969, which for many independent commentators marks the end of the era of the birth of rock music. The 60s had been a decade of a hundred stories running alongside one another in the music world, each with their own part to play in the vast tapestry of innovation. Jimi Hendrix had risen from an obscure career playing the blues circuit in New York to being an international star, and one moreover who revolutionised what the music world thought about what a guitar could and should do- even before he became an icon of the psychedelic hippie music world, his hard & heavy guitar leads, in stark contrast to the tones of early Beatles’ and 60s pop music had founded rock music’s harder edge. He in turn had borrowed from earlier pioneers, Jeff Beck, Eric Clapton, The Who (perhaps the first true rock band, given their wild onstage antics and heavy guitar & drumkit-based sound) and Bob Dylan (the godfather of folk rock and the blues-style guitar playing that rock turned into its harder sound), each of whom had their own special stories. However, there was a reason I focused on the story of the hippie movement in my last post- the story of a counter-culture precipitating a musical revolution was only in its first revolution, and would be repeated several times by the end of the century.

To some music nerds however, Henrix’s death aged just 27 (and after just four years of fame) in 1970 thanks to an accidental drug overdose marked the beginning of the end. The god of the guitar was dead, the beautiful voice of Janis Joplin was dead, Syd Barrett had broken up from Pink Floyd, another founding band of the psychedelic rock movement, and was being driven utterly insane by LSD (although he thankfully later managed to pull himself out of the self-destructive cycle and lived until 2006), and Floyd’s American counterparts The Velvet Underground broke up just four years later. Hell, even The Beatles went in 1970.

But that didn’t mean it was the end- far from it. Rock music might have lost some of its guiding lights, but it still carried on regardless- Pink Floyd, The Who, Led Zeppelin and The Rolling Stones, the four biggest British bands of the time, continued to play an active role in the worldwide music scene, Zeppelin and The Who creating a huge fan rivalry. David Bowie was also continuing to show the world the mental ideas hiding beneath his endlessly crisp accent, and the rock world continued to swing along.

However, it was also during this time that a key division began to make itself firmly felt. As rock developed its harder sound during the 1960s, other bands and artists had followed The Beatles’ early direction by playing softer, more lyrical and acoustic sounds, music that was designed to be easy on the ear and played to and for mass appeal. This quickly got itself labelled ‘pop music’ (short for popular), and just as quickly this became something of a term of abuse from serious rock aficionados. Since its conception, pop has always been more the commercial enterprise, motivated less by a sense of artistic expression and experimentation and more by the promise of fame and fortune, which many consider a rather shallow ambition. But, no matter what the age, pop music has always been there, and more often than not has been topping the charts- people often talk about some age in the long distant past as being the ‘best time for music’ before returning to lambast the kind of generic, commercial consumer-generated pop that no self-respecting musician could bring himself to genuinely enjoy and claiming that ‘most music today is rubbish’. They fail to remember, of course, just how much of the same kind of stuff was around in their chosen ‘golden age’, that the world in general has chosen to forget.

Nonetheless, this frustration with generic pop has frequently been a driving force for the generation of new forms of rock, in an attempt to ‘break the mould’. In the early seventies, for example, the rock world was described as tame or sterile, relatively acoustic acts beginning to claim rock status. The Rolling Stones and company weren’t new any more, there was a sense of lacking in innovation, and a sense of musical frustration began to build. This frustration was further fuelled by the ending of the 25-year old post war economic boom, and the result, musically speaking, was punk rock. In the UK, it was The Sex Pistols and The Clash, in the USA The Ramones and similar, most of whom were ‘garage bands’ with little skill (Johnny Rotten, lead singer of The Sex Pistols, has frequently admitted that he couldn’t sing in the slightest, and there was a running joke at the time on the theme of ‘Here’s three chords. Now go start a band’) but the requisite emotion, aggression and fresh thinking to make them a musical revolution. Also developed a few years earlier was heavy metal, perhaps the only rock genre to have never had a clearly defined ‘era’ despite having been there, hiding around the back and on the sidelines somewhere, for the past 40 or so years. Its development was partly fuelled by the same kind of musical frustration that sparked punk, but was also the result of a bizarre industrial accident. Working at a Birmingham metal factory in 1965 when aged 17, Black Sabbath guitarist (although they were then known as The Polka Tulk Blues Band) Tony Iommi lost the the ends of his middle and ring fingers on his right hand. This was a devastating blow for a young guitarist, but Iommi compensated by easing the tension on his strings and developing two thimbles to cover his finger ends. By 1969, his string slackening had lead him to detune his guitar down a minor third from E to C#, and to include slapping the strings with his fingers as part of his performance. This detuning, matched by the band’s bassist Geezer Butler, was combined with the idea formulated whilst watching the queues for horror movie Black Sabbath that ‘if people are prepared to make money to be scared, then why don’t we write scary music?’, to create the incredibly heavy, aggressive, driving and slightly ‘out of tune’ (to conventional ears) sound of heavy metal, which was further popularised by the likes of Judas Priest, Deep Purple and Motley Crue (sorry, I can’t do the umlauts here).

Over the next few years, punk would slowly fall out of fashion, evolving into harder variations such as hardcore (which never penetrated the public consciousness but would make itself felt some years later- read on to find out how) and leaving other bands to develop it into post-punk; a pattern repeated with other genres down the decades. The 1980s was the first decade to see hip hop come to the fore,  partly in response to the newly-arrived MTV signalling the onward march of electronic, manufactured pop. Hip hop was specifically targeted at a more underground, urban circuit to these clean, commercial sounds, music based almost entirely around a beat rather than melody and allowing the songs to be messed around with, looped, scratched and repeated all for the sake of effect and atmosphere building. From hip hop was spawned rap, party, funk, disco, a new definition of the word DJ and, eventually, even dubstep. The decade also saw rock music really start to ‘get large’ with bands such as Queen and U2 filling football stadiums, paving the way for the sheer scale of modern rock acts and music festivals, and culminating, in 1985, with the huge global event that was Live Aid- not only was this a huge musical landmark, but it fundamentally changed what it meant to be a musical celebrity, and greatly influenced western attitudes to the third world.

By the late 80s and early 90s the business of counter-culture was at it again, this time with anger directed at a range of subjects from MTV tones, the boring, amelodic repetition of rap and the controversial policies of the Reagan administration that created a vast American ‘disaffected youth’ culture. This music partly formulated itself into the thoughtful lyrics and iconic sounds of bands such as REM, but in other areas found its expression and anger in the remnants of punk. Kurt Cobain in particular drew heavy inspiration from ‘hardcore’ bands (see, I said they’d show up again) such as Black Cloud, and the huge popularity of Nirvana’s ‘Smells Like Teen Spirit’ thrust grunge, along with many of the other genres blanketed under the title ‘alternative rock’ into the public consciousness (one of my earlier posts dealt with this, in some ways tragic, rise and fall in more detail). Once the grunge craze died down, it was once again left for other bands to formulate a new sound and scene out of the remnants of the genre, Foo Fighters being the most prominent post-grunge band around today. In the UK things went in a little different direction- this time resentment was more reserved to the staged nature of Top of the Pops and the like, The Smiths leading the way into what would soon become indie rock or Britpop. This wave of British bands, such as Oasis, Blur and Suede, pushed back the influx of grunge and developed a prominence for the genre that made the term ‘indie’ seem a bit ironic.

Nowadays, there are so many different great bands, genres and styles pushing at the forefront of the musical world that it is difficult to describe what is the defining genre of our current era. Music is a bigger business than it has ever been before, both in terms of commercial pop sound and the hard rock acts that dominate festivals such as Download and Reading, with every band there is and has ever been forming a part, be it a thread or a whole figure, of the vast musical tapestry that the last century has birthed. It is almost amusing to think that, whilst there is so much that people could and do complain about in our modern world, it’s very hard to take it out on a music world that is so vast and able to cater for every taste. It’s almost hard to see where the next counter-culture will come from, or how their musical preferences will drive the world forward once again. Ah well, we’ll just have to wait and see…

The Conquest of Air

Everybody in the USA, and in fact just about everyone across the world, has heard of Orville and Wilbur Wright. Two of the pioneers of aviation, when their experimental biplane Flyer achieved the first ever manned, powered, heavier-than-air flight on the morning of December 17, 1903, they had finally achieved one of man’s long-held dreams; control and mastery of air travel.

However, what is often puzzling when considering the Wright brothers’ story is the number of misconceptions surrounding them. Many, for instance, are under the impression that they were the first people to fly at all, inventing all the various technicalities of lift, aerofoil structures and control that are now commonplace in today’s aircraft. In fact, the story of flight, perhaps the oldest and maddest of human ambitions, an idea inspired by every time someone has looked up in wonder at the graceful flight of a bird, is a good deal older than either of them.

Our story begins, as does nearly all technological innovation, in imperial China, around 300 BC (the Greek scholar Archytas had admittedly made a model wooden pigeon ‘fly’ some 100 years previously, but nobody is sure exactly how he managed it). The Chinese’s first contribution was the invention of the kite, an innovation that would be insignificant if it wasn’t for whichever nutter decided to build one big enough to fly in. However, being strapped inside a giant kite and sent hurtling skywards not only took some balls, but was heavily dependent on wind conditions, heinously dangerous and dubiously useful, so in the end the Chinese gave up on manned flight and turned instead to unmanned ballooning, which they used for both military signalling and ceremonial purposes. It isn’t actually known if they ever successfully put a man into the air using a kite, but they almost certainly gave it a go. The Chinese did have one further attempt, this time at inventing the rocket engine, some years later, in which a young and presumably mental man theorised that if you strapped enough fireworks to a chair then they would send the chair and its occupants hurtling into the night sky. His prototype (predictably) exploded, and it wasn’t for two millennia, after the passage of classical civilisation, the Dark Ages and the Renaissance, that anyone tried flight again.

That is not to say that the idea didn’t stick around. The science was, admittedly beyond most people, but as early as 1500 Leonardo da Vinci, after close examination of bird wings, had successfully deduced the principle of lift and made several sketches showing designs for a manned glider. The design was never tested, and not fully rediscovered for many hundreds of years after his death (Da Vinci was not only a controversial figure and far ahead of his time, but wrote his notebooks in a code that it took centuries to decipher), but modern-day experiments have shown that his design would probably have worked. Da Vinci also put forward the popular idea of ornithopters, aircraft powered by flapping motion as in bird wings, and many subsequent attempts at flight attempted to emulate this method of motion. Needless to say, these all failed (not least because very few of the inventors concerned actually understood aerodynamics).

In fact, it wasn’t until the late 18th century that anyone started to really make any headway in the pursuit of flight. In 1783, a Parisian physics professor, Jacques Charles, built on the work of several Englishmen concerning the newly discovered hydrogen gas and the properties and behaviour of gases themselves. Theorising that, since hydrogen was less dense than air, it should follow Archimedes’ principle of buoyancy and rise, thus enabling it to lift a balloon, he launched the world’s first hydrogen balloon from the Champs du Mars on August 27th. The balloon was only small, and there were significant difficulties encountered in building it, but in the design process Charles, aided by his engineers the Roberts brothers, invented a method of treating silk to make it airtight, spelling the way for future pioneers of aviation. Whilst Charles made some significant headway in the launch of ever-larger hydrogen balloons, he was beaten to the next significant milestones by the Montgolfier brothers, Joseph-Michel and Jacques-Etienne. In that same year, their far simpler hot-air balloon designs not only put the first living things (a sheep, rooster and duck) into the atmosphere, but, just a month later, a human too- Jacques-Etienne was the first European, and probably the first human, ever to fly.

After that, balloon technology took off rapidly (no pun intended). The French rapidly became masters of the air, being the first to cross the English Channel and creators of the first steerable and powered balloon flights. Finally settling on Charles’ hydrogen balloons as a preferable method of flight, blimps and airships began, over the next century or so, to become an accepted method of travel, and would remain so right up until the Hindenburg disaster of 1937, which rather put people off the idea. For some scientists and engineers, humankind had made it- we could now fly, could control where we were going at least partially independent of the elements, and any attempt to do so with a heavier-than-air machine was both a waste of time and money, the preserve of dreamers. Nonetheless, to change the world, you sometimes have to dream big, and that was where Sir George Cayley came in.

Cayley was an aristocratic Yorkshireman, a skilled engineer and inventor, and a magnanimous, generous man- he offered all of his inventions for the public good and expected no payment for them. He dabbled in a number of fields, including seatbelts, lifeboats, caterpillar tracks, prosthetics, ballistics and railway signalling. In his development of flight, he even reinvented the wheel- he developed the idea of holding a wheel in place using thin metal spokes under tension rather than solid ones under compression, in an effort to make the wheels lighter, and is thus responsible for making all modern bicycles practical to use. However, he is most famous for being the first man ever, in 1853, to put somebody into the air using a heavier-than-air glider (although Cayley may have put a ten-year old in a biplane four years earlier).

The man in question was Cayley’s chauffeur (or butler- historical sources differ widely), who was (perhaps understandably) so hesitant to go in his boss’ mental contraption that he handed in his notice upon landing after his flight across Brompton Dale, stating  as his reason that ‘I was hired to drive, not fly’. Nonetheless, Cayley had shown that the impossible could be done- man could fly using just wings and wheels. He had also designed the aerofoil from scratch, identified the forces of thrust, lift, weight and drag that control an aircraft’s movements, and paved the way for the true pioneer of ‘heavy’ flight- Otto Lilienthal.

Lilienthal (aka ‘The Glider King’) was another engineer, making 25 patents in his life, including a revolutionary new engine design. But his fame comes from a world without engines- the world of the sky, with which he was obsessed. He was just a boy when he first strapped wings to his arms in an effort to fly (which obviously failed completely), and later published works detailing the physics of bird flight. It wasn’t until 1891, aged 43, once his career and financial position was stable and he had finished fighting in the Franco-Prussian War, that he began to fly in earnest, building around 12 gliders over a 5-year period (of which 6 still survive). It might have taken him a while, but once he started there was no stopping him, as he made over 2000 flights in just 5 years (averaging more than one every day). During this time he was only able to rack up 5 hours of flight time (meaning his average flight time was just 9 seconds), but his contribution to his field was enormous. He was the first to be able to control and manoeuvre his machines by varying his position and weight distribution, a factor whose importance he realised was absolutely paramount, and also recognised that a proper understanding of how to achieve powered flight (a pursuit that had been proceeding largely unsuccessfully for the past 50 years) could not be achieved without a basis in unpowered glider flight, in recognising that one must work in harmony with aerodynamic forces. Tragically, one of Lilienthal’s gliders crashed in 1896, and he died after two days in hospital. But his work lived on, and the story of his exploits and his death reached across the world, including to a pair of brothers living in Dayton, Ohio, USA, by the name of Wright. Together, the Wright brothers made huge innovations- they redesigned the aerofoil more efficiently, revolutionised aircraft control using wing warping technology (another idea possibly invented by da Vinci), conducted hours of testing in their own wind tunnel, built dozens of test gliders and brought together the work of Cayley, Lilienthal, da Vinci and a host of other, mostly sadly dead, pioneers of the air.  The Wright brothers are undoubtedly the conquerors of the air, being the first to show that man need not be constrained by either gravity or wind, but can use the air as a medium of travel unlike any other. But the credit is not theirs- it is a credit shared between all those who have lived and died in pursuit of the dream of fling like birds. To quote Lilienthal’s dying words, as he lay crippled by mortal injuries from his crash, ‘Sacrifices must be made’.

Part 4… and I think there’s going to be another one…

Part 4 of my series on gym-less workouts should be the last one on that subjects specifically- however, since a related idea has been knocking around my head for a while (since I started this series), I’m going to continue with my running theme of sport n stuffs for at least one more post. Whether I go on for even longer than that is entirely up to whether I can think of enough material for it, and whether I think it’s got boring.

But first, my final two exercises:

Where:  Er… on your forearms. As in the bit between hand and elbow. Something that not a lot of people know about the forearms is that their main function is not in fact to move the wrist (although they do do that), but to control the hand and fingers (which contain no muscles of their own due to lack of space, but connect to small muscles in the forearm). As such, they are responsible for the strength of your grip.
Exercise: Grip strength is a very important part of a lot of everyday and workout exercises- one of the most common beneficiaries is pull-ups, so doing those will build your forearms a little. However, to work them more specifically (and make pull-ups of all kinds an easier process), you basically need to find a way of gripping something against resistance. If you really want, you can buy these things consisting of two handles with a spring in between them that you clench and unclench, but I’m sticking to non-equipment exercises here. You can just find something to grab hold of and repeatedly clench and unclench against it, but for more satisfying results just take any heavy object with a handle- if you happen to have a shopping bag that does not lacerate your fingers, that’s perfect, but a handle at the top of a rucksack will work too. Hang the handle from outstretched fingers, and simply repeatedly clench and relax your hand. Best of all, this is the kind of thing you can do casually on the way home from the shops, meaning you don’t have to set aside time to work it out. Forearms are perhaps not the most crucial muscle group, but they are useful nonetheless and, given that they are really easy to work, you’d be pretty dumb not to.

Where: …come on, really? I mean really?
Exercise: Many serious gym-goers don’t really believe in full-body workouts other than as a fitness technique, and next to none would be able to name on for working all of the body’s muscles. This is unsurprising- most people would associate a ‘full-body workout’ either as a descriptive term for a gym session, rather than exercise, or something like swimming, which will work just about every muscle gently, and will mostly only build endurance (although, offset against that, the most physically impressive guy I have ever met set it all off as a swimmer, so if you know what you’re doing…). The thing is, resistance training (using weight as a load) fundamentally doesn’t work more than one or two muscle groups well without technique and effectiveness suffering, and so is not designed for full-body exercises. There is, however, an alternative that is- tension training.
I came across tension training in martial arts, where it is used to train the body to stiffen up when it is hit and thus absorb blows better. It basically consists of performing a range of motions, without any weight, very slowly and controlledly, but working against your own body to provide the load to work against. To explain- muscles work in antagonistic pairs, meaning one contracts to move a joint one way, and its partner contracts to move it in the opposite direction. The principle of tension training is that by tensing both muscles at once, if the joint is to move then the muscle contracting must overcome the force of the other muscle pulling against it, and thus both muscles get worked. Tension training done properly involves performing very slow, simple motions whilst endeavouring to keep every muscle in your body tensed up as you perform the motion.
A key feature of tension training is breathing- you should do long, controlled breaths in time with the motion, breathing out as you contract and perform the stretch (your breath should sound very strained, like a sound effect from some deathly minion in a fantasy film, as it forces its way through your tense neck) and breathing in as you relax and return to position. To use an example, if your chosen motion were a bicep curl, then you would tense up all your muscles (bicep, tricep, chest, back, neck, legs, abdominals, everything) and breathe out in one long, slow, 10 second breath as you contracted the biceps and brought them up to your chest, and then relax and breathe out as you return to your starting position. This strict breathing pattern deprives your body of oxygen, forcing it to learn to use it more efficiently and greatly benefiting your muscular endurance, whilst the exercise itself works muscles for strength (all muscles get a bit of work, but the ones worked hardest are those moving, so the biceps and triceps in the example above). Tension exercises can be incredibly tiring, especially if done at the end of a session (which is probably where they belong to prevent you becoming too tired to do anything else), but are worth the effort for the benefits they can reap- they should take about 3-5 minutes overall, over a variety of motions and exercises (some martial arts incorporate them into a ‘dance’ of strikes and blocks for variety and training), and should provide an interesting line of exercises for everyone from the lowliest newbie trying to fulfil a New Year’s resolution, to the most musclebound hunk who’s in the gym 4 times a week, every week, for the last 5 years. I thoroughly recommend them.