Health and Fitness

Training programmes for week of 30 Jan - 3 Feb 2012

2012-02-01T13:26:00.002+08:00

Training programme (Wed, 1 Feb 2012)

1. Plyometrics

Jumping drills

a) Warm-up

· Jumping Jacks (1 min)

· Step-up (3 sets x 30 seconds)

· Footwork and hops ( 2 min)

- Arms-up, game-like posture

· Stretches ( 1 min)

b) Squats

· Practice technique (use box squat)

· 10 reps ( controlled by timing)

c) Push-ups
Practice technique

10 reps

d) Squat jump

- Use counter-movement

- 10 reps

e) Vertical jump

- Add arm swings

- 10 reps

f) Speed vertical jump

- 5 reps

g) Box jump

- Use high jump mat

- Perform tuck jump if necessary

- Standing box jump x 10

- Step-hop to jump x 10

h) Standing leg lift

- 10 reps/side

- Use chair or partner’s arms as hurdle

2. Conditioning

High intensity interval training (HIIT)

Target on metabolic conditioning and endurance

Stair-climbing

· 5 sets x 4 floors

· Walk/run up at 60-80% intensity. Walk down slowly as part of recovery and ascend again as soon as you reach back the starting point (1^st floor)

3. Core conditioning

· RKC(Russian kettlebell challenge)/Hardstyle plank

-isometric hold (Maintain maximal tension)

· Back extension x 10

· Crunches x 10

Training programmes for week of 23-27 Jan 2011

2012-01-25T11:58:00.002+08:00

Training programme (Wed, 25 Jan 2012)

Theory #7

Principle of specificity

To be effective and achieve greater adaptation, training must be designed to develop sport-specific strength. A strength training program and the selected training method(s) should consider the dominant energy system of the sport and the prime movers involved. Training specificity is also the most important mechanism for sport-specific neural adaptation.

The dominant energy system in the sport should be carefully considered. For instance, muscle-endurance training is most appropriate for endurance sports like canoeing, long-distance swimming etc. Also consider the specific muscle groups involved (prime movers) and the movement patterns characteristic of the sport. Exercises should mimic the sport's key movement patterns or dominant skills. They must also improve the power of the prime movers. Normally, gains in power transfer to skill improvement.

Train movement and not individual muscles. As athletes, you should resist training muscles in isolation as in bodybuilding. The purpose of strength training in sports is to simulate sport skills. Athletic skills are multijoint movements occurring in a certain order, called a kinetic chain (movement chain). For instance, a takeoff to catch a ball has the following kinetic chain: hip extensions, then knee extensions, and finally ankle extensions, in which the feet apply force against the ground to lift the body.

According to the principle of specificity, body position and limb angles should resemble those for the specific skills. When athletes train a movement, the muscles are integrated and strengthened to perform the action with more power. Therefore, athletes should not resort to weight training alone, but should broaden their training routines, incorporating medicine balls, resistance bands and other plyometric equipment. Exercises performed with these instruments allow athletes to initiate skills more easily.

You are what you train. If you train like a sprinter, you will perform and look like a sprinter. Same goes for if you train like a bodybuilder, you probably will not be as athletic as other athletes.

1. Strength training

a) Weightlifting exercises technique mastery

· Focus on mastering the technique required to perform the exercises proficiently. Use a light load such as a broomstick or an unloaded bar initially before advancing to a heavier load. Complete the stated number of reps using good form.

Power shrug x 30

High pull x 30

Push-press x 30

Snatch from hang x 30

Clean from hang x 30

b) Full body weight training

Station	Muscle groups	Exercise	Sets	Reps
1	Back	Chin-up		30
2	Quadriceps	Db/Bb squat	3	10-15
3	Chest	Db/Bb chest press	3	10-15
4	Hamstrings	Deadlift	3	10-15
5	Shoulders	Bb/Db shoulder press	3	10-15

· Rest not more than 60 seconds between sets and not more than 2-3 mins between exercises

2. Conditioning

High intensity interval training (HIIT)

Target on metabolic conditioning and endurance

Stair-climbing

· 8 sets x 4 floors

· Walk/run up at 60-80% intensity. Walk down slowly as part of recovery and ascend again as soon as you reach back the starting point (1^st floor)

3. Core conditioning

· RKC(Russian kettlebell challenge)/Hardstyle plank

-isometric hold (Maintain maximal tension)

· Back extension x 10

· Crunches x 10

Training programme (Fri, 27 Jan 2012)

1. Strength training

Circuit training

a) Sled-pulling x 10 m

b) Sandbag power clean x 10

c) Log press x 10/side

d) Db swing x 10/side

e) Pull-up/inclined pull-up x 10

f) Sled-pushing x 10 m

g) Medicine ball overhead bounce x 10

Note: Perform 3 sets/circuits with minimal rest between exercises. Rest 5 mins between sets.

* Warm-up and go through the exercises first

Equipment: 1 sled (20kg weight plate), 2 medicine balls, 1 set x 7.5 kg DB, 1 set x 10 kg DB, 2 sandbags x 10kg, 15kg

2. Core conditioning

· RKC(Russian kettlebell challenge)/Hardstyle plank

-isometric hold (Maintain maximal tension)

- 10 seconds/side

· Resisted walk x 3 sets x 30 seconds

Training programmes for week of 16-20 Jan 2011

2012-01-16T13:38:00.002+08:00

Training programme (Wed, 18 Jan 2012)

1. Strength training

a) Weightlifting exercises technique mastery

Power shrug x 30

High pull x 30

Push-press x 30

Snatch from hang x 30

Clean from hang x 30

b) Full body weight training

Station	Muscle groups	Exercise	Sets	Reps
1	Back	Chin-up		30
2	Quadriceps	Db/Bb squat	3	10-15
3	Chest	Db/Bb chest press	3	10-15
4	Hamstrings	Deadlift	3	10-15
5	Shoulders	Bb/Db shoulder press	3	10-15

· Rest not more than 60 seconds between sets and not more than 2-3 mins between exercises

Theory #6

Free weights vs machines

The Pros and Cons of Weight Machines

Weight machines can be a good choice, especially if you're just getting started with strength training. In fact, many beginners start out using machines because:

· They're supportive. Most machines provide support, which is great for people who need help when learning new exercises. It can also be good for people rehabbing injuries or those who want to lift heavy weights without a spotter.

· They're easy to use. Because most machines work on a fixed path and have instructions and diagrams posted, it's easier to use good form.

· They save time. It usually doesn't take as much time to change weights on machines as it would for many free weight exercises.

· They're less intimidating. Trying to figure out what to do with a bunch of dumbbells can seem impossible. With machines, you know exactly what muscles you're working and how to do the exercise correctly.

On the other hand, machines do have disadvantages such as:

· They're too supportive. Because you have so much support, you use fewer muscle groups at the same time especially your core muscles. This means you burn less calories and work the body in a less functional way.

· They're limited. Most machines offer one exercise for one part of the body, which means having to use multiple machines for a total body workout.

· They don't allow you to work on weaknesses. Many machines require you to use both arms or legs to move the weight, so if one side is stronger than the other, that side may do more work than the weaker side.

· They don't allow the body to work naturally. Because many machines work on a fixed path, there's not much room for working the body throughout different planes of motion.

The Pros and Cons of Free Weights

Free weights offer effective and time-efficient workouts. Other advantages include:

· Versatility. Free weights can be used for a variety of exercises for the entire body, so you don't have to move from machine to machine to work different muscle groups.

· Functionality. With free weights, you're able to move the body through natural motions as well as through a variety of planes allowing you to mimic movements you do in real life like squatting, lifting things over your head and rotating the body.

· Building whole body strength. Because you're supporting your own body, you can work on specific muscles while involving smaller stabilizer muscles that can get neglected with machine training...this can also help you burn more calories during your workout.

Like machines, free weights also have some disadvantages:

· They're hard to learn. Using free weights requires skill and coordination, so you may need some instruction when using them for the first time. Good form is harder to achieve without the added support from machines, so there's a higher learning curve with free weights.

· Risk of injury. Because there isn't a fixed path when using free weights, it's easier to put your body in the wrong position, which could lead to injury. There's also the risk of dropping the weights, especially if you're lifting heavy.

Conclusion

· Stick mainly to free weights but don’t restrict yourself. Perform both types depending on your preferences and goals

· The more basic a tool, the less likely it is to become obsolete. Don’t get carried away with the latest equipment but do try it out to see which one works best for you

2. Conditioning

High intensity interval training (HIIT)

Target on metabolic conditioning and endurance

· 3 sets x 10-12 floors

· Walk/run up at 60-80% intensity. Walk down slowly as part of recovery and ascend again as soon as you reach back the starting point (1^st floor)

TPJC open house on 11 Jan 2012

2012-01-09T12:29:00.003+08:00

TPJC will be having its annual open house on wed, 11 Jan 2012. There will be academic and CCA booths, showcases, performances and many more.

Our Health and Fitness club will be having its booth in front of our school gym. Please do come by and check us out!

Training programme for week of 9-13 Jan 2012

2012-01-09T12:27:00.000+08:00

Training programme (Fri, 13 Jan 2012)

1. Strength training

Circuit training

a) Squat x 10

b) Push-up x 10

c) Sled-pulling x 10 m

d) Sandbag power clean x 10

e) Db shouldering x 10/side

f) Db lunge x 10 side

g) Db swing x 10

h) Pull-up/inclined pull-up x 10

Note: Use weight plate/dumbbell/medicine ball to add resistance. Use goblet or neutral style. Perform 3 sets with minimal rest between exercises. Rest 5 mins between sets.

* Warm-up and go through the exercises

Equipment: 1 sled, 6 medicine balls, 1 set x 7.5 kg DB, 1 set x 10 kg DB, 2 sandbags x 10kg, 15kg, 20kg

2. Conditioning

High intensity interval training (HIIT)

Target on metabolic conditioning and improving speed

· 10 metres sprint x 10 sets

3. Core conditioning

· Back extensions x 10

· Crunches x 10

· Planks x 30s/side

Discussion:

- Plans for 2012. Events, competitions, camp, year 1 orientation, training plans etc

- CCA sessions. To be more independent in planning and administering training programmes

- Minimum silver award for members

Training programmes for week of 21-25 Nov 2011

2011-11-23T13:16:00.007+08:00

Training programme (Wed, 23 Nov 2011)

1. Strength training

a) Weightlifting exercises technique mastery

Power shrug x 30

High pull x 30

Push-press x 30

Snatch from hang x 30

Clean from hang x 30

b) Squats x 30

Dips x 30

Pull-ups x 30

Note: Use a load that you can perform 10-15 reps and complete the stated number of reps as fast as possible. This is called repetition set method.

2. Core training

Plank x 30s/side

Crunches x 10

Back extension x 10

Training programme (Fri, 25 Nov 2011)

1. Strength training

- Push-up x 30

- Squats x 50

- Leg lunges x 50

- Pull-ups x 30

- Dips x 30

- Speed lunges x 3 sets x 10

- Back extension x 10

- Crunches x 10

Note: Challenge yourself by using a more challenging version or use more load. For e.g. using a more challenging version of push-up if you can already perform 10 reps comfortably.

2. Conditioning

a) Footwork drills

Single-leg RDL – 10 rep/side

b) Speed drill

Acceleration drill

Objective: Improve acceleration and speed

- Gear 1-2-3-4 x 2 sets x 40m

- Gear 3-4-2-4 x 2 sets x 40m

- Falling start x 2 sets x 10m

- Standing start x 2 sets x 10m

Deceleration drill

Objective: Improve deceleration and speed

- Stop and go and stop (on hand signal)

- 4 sets x 40m

Preparation for NYAA camp 2011

2011-08-12T11:37:00.002+08:00

The HnF club is organising the ice-breaker and outdoor games for TPJC NYAA camp 2011 on Friday, 2 Sept 2011. This 2 weeks will be used for preparation.

Videos and pictures of weightlifting session on 29 July 2011

2011-08-11T12:59:00.005+08:00

Videos of the best "Snatch" and "Clean & Jerk" by our very own TPJC students!

We were coached by our national weightlifters and we learnt a lot during the 1.5 hour session. Special thanks to all the instructors on that day! For interested parties, please contact the Singapore Weightlifting Federation for more details on workshops and usage of facilities.

Training programmes for week of 08-12 Aug 2011

2011-08-11T12:55:00.000+08:00

Training programme (Friday, 12 August 2011)

Full body weight training

Station	Muscle groups	Exercise	Sets	Reps
1	Back	Deadlift	3	6-10
2	Quadriceps	Db squat	3	6-10
3	Chest	Barbell bench press	3	6-10
4	Hamstrings	Db Romanian deadlift	3	6-10
5	Shoulders	Db press	3	6-10
6	Chest	Dips		30
7	Back	Chin-ups		30

Rest not more than 60 seconds between sets and not more than 2-3 mins between exercises
1 set x 10 of Around the world
1 set x 10 of single-leg stiff-legged deadlift

Conditioning

High intensity interval training (HIIT)

Target on metabolic conditioning and improving speed

· 50 metres sprint x 10 sets

Core conditioning

· Back extension x 10

· Advanced sit-up x 10

Training programmes for week of 01 - 05 August 2011

2011-08-03T10:55:00.003+08:00

Training programme (Wed, 02 August 2011)

Full body weight training

Station	Muscle groups	Exercise	Sets	Reps
1	Back	Deadlift	3	6-10
2	Quadriceps	Db squat	3	6-10
3	Chest	Barbell bench press	3	6-10
4	Hamstrings	Db Romanian deadlift	3	6-10
5	Shoulders	Db press	3	6-10
6	Chest	Dips		30
7	Back	Chin-ups		30

Rest not more than 60 seconds between sets and not more than 2-3 mins between exercises
1 set x 10 of Around the world
1 set x 10 of single-leg stiff-legged deadlift

Conditioning

Speed lunges

Target on improving power and speed

3 sets x 10 seconds
20 seconds rest

High intensity interval training (HIIT)

Target on metabolic conditioning and improving speed

· 50 metres sprint x 10 sets

Core conditioning

· Back extension x 10

· Crunches x 10

Training programme (Fri, 05 August 2011)

Full body weight training

Station	Muscle groups	Exercise	Sets	Reps
1	Back	Bb row	3	6-10
2	Quadriceps	DB lunges	3	6-10
3	Chest	Db chest press	3	6-10
4	Hamstrings	Lying leg curl	3	6-10
5	Trapezius	Db shrugs	3	6-10
6	Chest	Dips		30
7	Back	Chin-ups		30

Rest not more than 60 seconds between sets and not more than 2-3 mins between exercises
1 set x 10 of Around the world
1 set x 10 of single-leg stiff-legged deadlift

Theory #5

Straight sets vs pyramid sets

Straight sets

Use the same weight on every working set for an exercise. For example, 3 sets x 10 of DB press, so I would use the same weight on all 3 sets, and I would try and get 10 reps during each set, and if I accomplish this I would increase the weight for this exercise during the next session, or another example would be doing 3 sets x 12 instead by using a wider rep range, but still using the same weight on all 3 sets.

Pyramid Sets

Training in different rep ranges for each working set, and using different weight. Starting light and ending heavy or starting heavy and ending light. For example, 1^st set x 15, 2^nd set x 12, 3^rd set x 10 by adding the weight

Depends on your personal preferences and how your body reacts to them

Conditioning

Speed lunges

Target on improving power and speed

3 sets x 10 seconds
20 seconds rest

High intensity interval training (HIIT)

Target on metabolic conditioning and improving speed

· 50 metres sprint x 10 sets

Core conditioning

· Back extension x 10

· Advanced sit-up x 10

Olympic weightlifting workshop

2011-07-28T12:21:00.002+08:00

There will be an Olympic weightlifting workshop at the Singapore Weightlifting Federation (SWF) on this friday, 29 July 2011.

Address: 84 Jalan Benaan Kapal S(399659)

Refer to location on map for directions

Training programmes for week of 25-29 July 2011

2011-07-22T17:17:00.002+08:00

Training programme (Wed, 27 July 2011)

Full body weight training

Station	Muscle groups	Exercise	Sets	Reps
1	Back	Deadlift	3	6-10
2	Quadriceps	Smith machine Bb squat	3	6-10
3	Chest	Barbell bench press	3	6-10
4	Hamstrings	Romanian deadlift	3	6-10
5	Shoulders	Db press	3	6-10
6	Chest	Dips	3	6-10
7	Back	Chin-ups	3	6-10

Rest not more than 60 seconds between sets and not more than 2-3 mins between exercises
Finishing exercise (all members)

- 1 set x 10 of Around the world

- 1 set x 10 of single-leg stiff-legged deadlift

Theory #4

Principle of progressive overload

Principle of progressive overload means that as your muscles grow stronger, a proportionately greater resistance is required to stimulate further strength increases. That means you can't use the same weight every workout, regardless of how many sets or reps you do. The best way to do this is by attempting to increase the resistance / weight used and, or increase the number of repetitions performed at each workout.

According to ancient Greek legend, a wrestler named Milo of Croton developed incredible strength by lifting a small bull calf over his shoulders and carrying it around every day. As the bull grew larger and heavier, so did Milo because this stimulus progressively overloaded his muscles on a regular basis.

Intensity is also very important. You must force your body to increase its strength. For example, if you typically do 3 sets of 10 reps on the leg press at 115 pounds, and your legs are capable of doing 16 reps, why is your body going to make any improvements? Your body will only add muscle if you force it to work at a higher level than it is used to.

Generally a larger muscle is a stronger muscle, but strength is determined by more than just the size of each muscle fibre. Your nervous system adapts to a progressive overload by improving its ability to recruit additional muscle fibres and generate more force.

Strength gains that beginners experience during the first 6-8 weeks of training aren’t usually accompanied by muscle hypertrophy (growth). Don’t feel discouraged if you don’t have larger muscles after first 2 months of training. Your nervous system needs to adapt to the new stimulus first, allowing you to maximize your strength with the muscle you have already. After this period, hypertrophy will become more evident and contributes to further strength gains.

Conditioning

Plyometrics

Target on improving jumping power, agility and speed

a) Jumping drill

Warm-up drills
Pogo jumps x 10
Speed vertical jumps x 10
Tuck jumps x 5

b) Jumping and agility cones drill

· Multiple 6 cones jumps

à Front x 2 sets

à Lateral x 2 sets

à Front to 10 m sprint x 2 sets

à Lateral to 10 m sprint x 2 sets

· Multiple 6 cones runs

à Front zig-zag x 2 sets

à Backward zig-zag x 2 sets

à Lateral zag-zag x 2 sets

à Front zig-sag to 10 m sprint x 2 sets

à Backward zig-zag to 10 m sprint x 2 sets

à Lateral zig-zag to 10 m sprint x 2 sets

Core conditioning

· Back extension (5 controlled, 5 fast)

· Armless pelvic raise with bent knees x 10 controlled

Training programmes for week of 18-22 July 2011

2011-07-22T17:14:00.006+08:00

Training programme (Friday, 22 July 2011)

Full body weight training

Station	Muscle groups	Exercise	Sets	Reps
1	Back	Deadlift	3	10-15
2	Quadriceps	Db Squats	3	10-15
3	Chest	Db chest press	3	10-15
4	Hamstrings	Romanian deadlift	3	10-15
5	Chest	Dips	3	10-15
6	Back	Chin-ups	3	10-15

Rest not more than 60 seconds between sets and not more than 2-3 mins between exercises
Finishing exercise (all members)

- 1 set x 10 of Around the world

- 1 set x 10 of single-leg stiff-legged deadlift

Theory #3

a) Training variables (exercises, sets, reps, intensity, frequency, speed of movement)

Training volume: Describes the total amount of weight lifted in a training session and a set is a group of repetitions sequentially performed before the athlete stops to rest.

Volume = number of sets x number of reps x weights lifted per rep
OR
Volume = number of sets x number of reps

Training frequency: Refers to the number of training sessions completed in a given time period. For a resistance training programme, the common time period is 1 week

Intensity: Refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted

Intensity, frequency and volume are mutually interdependent and conflicting. Higher intensity à lower volume/frequency

A common training strategy is to set the volume and frequency the same each week (e.g. training 2 times per week, with 3 sets of 10 reps for a muscle group each workout), and steadily increase the intensity (weight) on a weekly basis

Speed of movement: To fully stimulate your fast-twitch muscles, move the weight as fast as possible (explosively). However, it is not the actual speed of movement that matters the most but the intent of moving the weight explosively. Speed will drop when weight becomes heavier.

Generally, ratio of speed of pushing/pulling: lowering is 1:2. The lowering should be slower as you need to resist against the force of gravity to further stimulate the muscles and also for safety reasons.

Conditioning

High intensity interval training (HIIT)

Target on metabolic conditioning and improving speed

· 50 metres sprint x 10 sets

· There must a team starting off when the team in front has crossed the finishing line. If not, reset back the sets.

· In teams of 3-4

· Teamwork is important!

Core conditioning

Crunches x 10
Reverse crunches x 10
Back extension a.k.a. Supermans x 10