Present: Coach Paul, Stanley, Khong Sheng, Jie Sheng, Zach, Kenny, Li Ming, Brandon & Aisha
5pm -Upper Gym at Sports Hall+ warm up
Gym workouts:
- Bench Press
- Upright Roll
- Squat
- Calf Raise
- Minor dumbbell exercise
After gym, went down to track for workout: 200m x 10
Runners:
Coach Paul, Jie Sheng, Li Ming, Zach, Kenny & Brandon
Stanley & Khong Sheng did 20mins jog on e grass..
early on Samantha did her 200m x 10
- 41, 47, 48, 49, x, x, 53, 48, 53, 51
Cool down + strengthening
End of report
* Wednesday Training Schedule... As tml is the CCA Showcase from 6-8 of May, training is as normal.. 530pm.. Tml will be doing speed endurance 150m x 4.. Those shin problem pls do bicycling and avoid hard run. Those taking break tml pls turn up on Thursday for gym workout at 430pm - 5pm.. After that, step down for track workout. Throwers included too or else can practice throws.. Rest Well and All the Best for tml's cca drive... Thanks!!!!
Monday, 04 May
Present: Mr Thomas, Stanley, Jie Sheng, Khong Sheng, Weiyu, Johnson, Samantha, Aisha, Zach, Sathish, Azman, Kenny, Sheng & 3 new athletes (Jui Hao, Safwan & Nasir)
530pm -SP Track + Warm up jog
After warm up did exercises lead by Zach.. follow by drills
- Angling (30m)
- High Knee (10m)
- Shuffling (20m)
After drills did.. Mini Hurdles run up 3 sets, rubber band trg 3 sets
Start of workout: 3x30m
Runners:
Jie Sheng - 3.91secs, 3.86secs, 3.81secs
Kenny - 3.64secs, 3.47secs, 3.48secs
Sathish - 3.59secs, 3.75secs, 3.70secs
Stanley - 3.47secs, 3.54secs, 3.45secs
Mr Thomas - 4.51secs, 4.48secs, 4.10secs
Azman - 3.87secs, 3.50secs, 3.66secs
Johnson - 4.67secs, 4.65secs, 4.31secs
Aisha - 4.38secs, 4.25secs, 4.37secs
Samantha - 4.76secs, 4.79secs, 4.85secs
Sheng - 4.00secs, 4.79secs, 4.85secs
Jui Hao - 4.16secs, 3.82secs
Safwan - 4.06secs
Nasir - 3.59secs
rec 8mins
5x50m
runners:
Jie Sheng, Stanley(run 3 times - due to shin), Johnson, Mr Thomas, Kenny, Sathish, Aisha(run 2 times) & Azman
Zach & Weiyu did their throws (Discus & Javelin) , after throws they did 5x50m run up
cool down + exercises
End of report
* Tuesday Training Schedule 5 may... 5pm Upper Gym at Sports Hall... Start with exercises and start of gym workouts... After gym, proceed down to track for workout of 200m x 8.. Those having shin pain pls restrict from doing the track workout and do bicycling. Thanks!!!
530pm -SP Track + Warm up jog
After warm up did exercises lead by Zach.. follow by drills
- Angling (30m)
- High Knee (10m)
- Shuffling (20m)
After drills did.. Mini Hurdles run up 3 sets, rubber band trg 3 sets
Start of workout: 3x30m
Runners:
Jie Sheng - 3.91secs, 3.86secs, 3.81secs
Kenny - 3.64secs, 3.47secs, 3.48secs
Sathish - 3.59secs, 3.75secs, 3.70secs
Stanley - 3.47secs, 3.54secs, 3.45secs
Mr Thomas - 4.51secs, 4.48secs, 4.10secs
Azman - 3.87secs, 3.50secs, 3.66secs
Johnson - 4.67secs, 4.65secs, 4.31secs
Aisha - 4.38secs, 4.25secs, 4.37secs
Samantha - 4.76secs, 4.79secs, 4.85secs
Sheng - 4.00secs, 4.79secs, 4.85secs
Jui Hao - 4.16secs, 3.82secs
Safwan - 4.06secs
Nasir - 3.59secs
rec 8mins
5x50m
runners:
Jie Sheng, Stanley(run 3 times - due to shin), Johnson, Mr Thomas, Kenny, Sathish, Aisha(run 2 times) & Azman
Zach & Weiyu did their throws (Discus & Javelin) , after throws they did 5x50m run up
cool down + exercises
End of report
* Tuesday Training Schedule 5 may... 5pm Upper Gym at Sports Hall... Start with exercises and start of gym workouts... After gym, proceed down to track for workout of 200m x 8.. Those having shin pain pls restrict from doing the track workout and do bicycling. Thanks!!!
Friday, 1st May
Labour Day
Present: Coach Paul, Stanley, Zach, NUS High Sch Students
5pm - SP Track
Warm up jog around track 2 laps
Did drills:
- Angling
- High Knee walk
- Shuffling
Workout: 150mx3
Runner Stanley
- 21secs, 19secs,18secs
NUS Students: 120m x 4
Runners: Coach Paul and the students
Zach did discus throws
Cool Down + Strengthening exercises
End of report
* Monday Training Schedule (4th May) - Speed workouts.. include mini hurdles, rubber tyre trg. 30m short sprint.. Those having shin pain pls ice it avoid doing heavy workouts and proceed to air con gym for bicycling. Thanks... Rest Well...
Present: Coach Paul, Stanley, Zach, NUS High Sch Students
5pm - SP Track
Warm up jog around track 2 laps
Did drills:
- Angling
- High Knee walk
- Shuffling
Workout: 150mx3
Runner Stanley
- 21secs, 19secs,18secs
NUS Students: 120m x 4
Runners: Coach Paul and the students
Zach did discus throws
Cool Down + Strengthening exercises
End of report
* Monday Training Schedule (4th May) - Speed workouts.. include mini hurdles, rubber tyre trg. 30m short sprint.. Those having shin pain pls ice it avoid doing heavy workouts and proceed to air con gym for bicycling. Thanks... Rest Well...
SWIFT 56TH ANNUAL TRACK AND FIELD CHAMPIONSHIPS 2009
AKIRA/SWIFT 56TH ANNUAL TRACK AND FIELD CHAMPIONSHIPS 2009
| | Date | Venue |
| Day 1 | Saturday, 6th June 2009 (0900hrs) | Bukit Gombak Stadium |
| Day 2 | Sunday, 7th June 2009(0900hrs) | Bukit Gombak Stadium |
Open (Men & Women) - No Age Limit
| 100 Meters | 400 Meters | 800 Meters | 5000 Meters | 1600 M Walk | 4 x 100 Meters | Triple Jump | Long Jump | High Jump | Discus | Javelin | Shot Put | |
Above are the following events that are available to join. Pls let me know whether any of you guys and girls wish to take part? ASAP....Thanks
Thursday, 30 April
Present: Coach Paul, Stanley, Jie Sheng, Khong Sheng, Zach, Sean, Hubert & Joseph
430pm- Upper Gym at Sports' Hall
Warm up before gym workout.
Gym workouts:
- Clint
- Squat (everyone starts at 20kg)
- Back Extension
- Lets Pull
- Incline Sit up
After gym workout went down for track workout: Step Down
Runners: Coach Paul, Jie Sheng, Zach & Sean
400m-350m-300m-250m-200m-150m-100m
Stanley & Khong Sheng did 20mins jog on the field coz of Shin Pain. (Completed 10 rounds)
Cool Down exercises
End of report
*Training Schedule for tomorrow 1st of May... 5pm SP Track... Workouts for tomorrow will be Endurance Training.. Those with Shin Pain pls Ice it for next 3 days and Rest Well everyone. HAPPY HOLIDAY TO EVERYONE...Thanks!
430pm- Upper Gym at Sports' Hall
Warm up before gym workout.
Gym workouts:
- Clint
- Squat (everyone starts at 20kg)
- Back Extension
- Lets Pull
- Incline Sit up
After gym workout went down for track workout: Step Down
Runners: Coach Paul, Jie Sheng, Zach & Sean
400m-350m-300m-250m-200m-150m-100m
Stanley & Khong Sheng did 20mins jog on the field coz of Shin Pain. (Completed 10 rounds)
Cool Down exercises
End of report
*Training Schedule for tomorrow 1st of May... 5pm SP Track... Workouts for tomorrow will be Endurance Training.. Those with Shin Pain pls Ice it for next 3 days and Rest Well everyone. HAPPY HOLIDAY TO EVERYONE...Thanks!
Wednesday, 29 April
Present: Stanley, Jie Sheng, Johnson, Sathish, Zach, Kenny, Samantha & Qayyum(New Student)
530pm - SP Stadium + Warm up 2 laps around the track
After warm up, did exercises
Did drills:
- Shuffling 20m
- High Knee walk 10m
- Angling walk 10m
Workout: 150m x 4
Sathish - 18secs, 21secs, 21secs, 18secs
Kenny - 18secs, 21secs, 21secs, 18secs
Zach - 21secs, 22secs, 23secs, 22secs
Sam - 26.4secs, 27.7secs, 28.8secs, 28secs
Qayyum - 19secs
Zach did medicine ball throw before 150m run
Jie Sheng & Johnson ran outside 3k
End of report
* Training Schedule tml- 430pm Upper Gym at Sports Hall.. After gym workout down to track for step down workout... Those with shin pain pls ice it for 3 days. Rest Well....
530pm - SP Stadium + Warm up 2 laps around the track
After warm up, did exercises
Did drills:
- Shuffling 20m
- High Knee walk 10m
- Angling walk 10m
Workout: 150m x 4
Sathish - 18secs, 21secs, 21secs, 18secs
Kenny - 18secs, 21secs, 21secs, 18secs
Zach - 21secs, 22secs, 23secs, 22secs
Sam - 26.4secs, 27.7secs, 28.8secs, 28secs
Qayyum - 19secs
Zach did medicine ball throw before 150m run
Jie Sheng & Johnson ran outside 3k
End of report
* Training Schedule tml- 430pm Upper Gym at Sports Hall.. After gym workout down to track for step down workout... Those with shin pain pls ice it for 3 days. Rest Well....
Tuesday, 28 April
Present: Stanley, Jie Sheng, Khong Sheng, Zach, Sathish, Li Ming, Brandon & Sheng (NUS High Boy)
430pm - Upper Gym at Sports Hall
Workouts in gym:
- Squat
- Bench Press
- Die Lift
- Incline Sit up
- Lets Pull
After Gym, went down track for workout trg: 200m
Brandon - Ran 6 times of 200m
Jie Sheng & Zach - Ran 9 times of 200m
Stanley, Sathish & Khong Sheng - Ran 10 times of 200m
* 1st to 5th round (rec - 90secs)
* 6th to 9th round (rec - 85secs)
* 10th round (rec - 80secs)
After workout, did cool down 2 laps around the track + heel walk (forward, side) & walk on e back
Cool down exercises
End of report
* Wednesday Training Schedule - 530pm SP Stadium.... Workout: Sprinters 150m x 6, Jumper - practice jumps, Thrower - Practice throws, Mid D - swim + run.. Easy workout tml thanks. Rest Well.... Those with Shin pain pls ice it for 3 days
430pm - Upper Gym at Sports Hall
Workouts in gym:
- Squat
- Bench Press
- Die Lift
- Incline Sit up
- Lets Pull
After Gym, went down track for workout trg: 200m
Brandon - Ran 6 times of 200m
Jie Sheng & Zach - Ran 9 times of 200m
Stanley, Sathish & Khong Sheng - Ran 10 times of 200m
* 1st to 5th round (rec - 90secs)
* 6th to 9th round (rec - 85secs)
* 10th round (rec - 80secs)
After workout, did cool down 2 laps around the track + heel walk (forward, side) & walk on e back
Cool down exercises
End of report
* Wednesday Training Schedule - 530pm SP Stadium.... Workout: Sprinters 150m x 6, Jumper - practice jumps, Thrower - Practice throws, Mid D - swim + run.. Easy workout tml thanks. Rest Well.... Those with Shin pain pls ice it for 3 days
Monday, 27th April
Present: Mr Thomas, Stanley, Jie Sheng, Khong Sheng, Johnson, Sathish, Zach, Brandon & Aisha
530pm - SP Stadium + Warm up (2 Rounds the track), scoping, forward, backward luge & run backwards
Did exercises and drills on the grass
- Angling
- High Knee
Rest 5mins
Training on the steps
- 4 times of single steps run up
- 3 times of double steps run up
Training on minor slope
- 5 times running up slope
After strength training, did speed training
- 30m x 4 (rec 1mins)
Johnson - 4.38secs, 4.15secs, 4.23secs, 4.30secs
Stanley - 3.47secs, 3.17secs, 3.30secs, 3.47secs
Jie Sheng - 3.62secs, 3.52secs, 3.40secs, 3.60secs
Brandon - 3.97secs, 3.64secs, 3.73secs, 3.80secs
Sathish - 3.27secs, 3.37secs, 3.35secs
Mr Thomas - 4.15secs, 3.95secs, 4.10secs, 4.23secs
Cool Down: Jog around track 2 laps + walk on heel, side and walk on back
End of report
* Tuesday training Schedule.. 5pm Upper Gym at Sports' Hall, after which down to track for workout of 200m x 6 - 8 times. Thanks!! Rest Well
530pm - SP Stadium + Warm up (2 Rounds the track), scoping, forward, backward luge & run backwards
Did exercises and drills on the grass
- Angling
- High Knee
Rest 5mins
Training on the steps
- 4 times of single steps run up
- 3 times of double steps run up
Training on minor slope
- 5 times running up slope
After strength training, did speed training
- 30m x 4 (rec 1mins)
Johnson - 4.38secs, 4.15secs, 4.23secs, 4.30secs
Stanley - 3.47secs, 3.17secs, 3.30secs, 3.47secs
Jie Sheng - 3.62secs, 3.52secs, 3.40secs, 3.60secs
Brandon - 3.97secs, 3.64secs, 3.73secs, 3.80secs
Sathish - 3.27secs, 3.37secs, 3.35secs
Mr Thomas - 4.15secs, 3.95secs, 4.10secs, 4.23secs
Cool Down: Jog around track 2 laps + walk on heel, side and walk on back
End of report
* Tuesday training Schedule.. 5pm Upper Gym at Sports' Hall, after which down to track for workout of 200m x 6 - 8 times. Thanks!! Rest Well
Friday, 24 April
Present: Stanley, Jie Sheng, Zach, Weiyu & Sathish
530pm- Trg at SP Track
Warming up - Jog 2 laps around the track
Exercises
Drills:
Double A Drill - 30m x 3
High Knee walk - 20m x 3
Shuffling - 20m x 3
Workout: 250m x 2 (rec 6mins)
Runners: Stanley & Sathish
Workout for Jie Sheng: High Jump Practice
Workout for Zach: Discus throwing
Workout for Weiyu: Javelin throwing & 30m Run up
* Schedule for Sat - Those coming trg pls turn up at SP Track at 3pm until 5pm Thanks! Otherwise see ya on Monday for Strength & Speed Training.
Have a great weekend!!
530pm- Trg at SP Track
Warming up - Jog 2 laps around the track
Exercises
Drills:
Double A Drill - 30m x 3
High Knee walk - 20m x 3
Shuffling - 20m x 3
Workout: 250m x 2 (rec 6mins)
Runners: Stanley & Sathish
Workout for Jie Sheng: High Jump Practice
Workout for Zach: Discus throwing
Workout for Weiyu: Javelin throwing & 30m Run up
* Schedule for Sat - Those coming trg pls turn up at SP Track at 3pm until 5pm Thanks! Otherwise see ya on Monday for Strength & Speed Training.
Have a great weekend!!
Thursday, 23th April
Present: Coach Paul, Stanley, Jie Sheng, Khong Sheng, Johnson, James, Sathish, Kenny, Li Ming, Zach & Brandon
4.30pm- Upper Gym at Sports Hall
Workout in gym:
- Squat
- Back Extension
- Weight Lifting
- Stomach Crunch
- Leg Curl
Track workout:
- Bounding on grass
Workout: Step down
400m - 350m - 300m - 250m - 200m - 150m - 100m
Runners - Coach Paul, Stanley, Khong Sheng, Jie Sheng, Johnson & Zach
Li Ming & Brandon did long jump run up
Sathish & Kenny did stepdown
James did speed trg
* Training Schedule for 24th April
5pm SP Stadium
workout for the day: 250m x 2 with spike shoes
4.30pm- Upper Gym at Sports Hall
Workout in gym:
- Squat
- Back Extension
- Weight Lifting
- Stomach Crunch
- Leg Curl
Track workout:
- Bounding on grass
Workout: Step down
400m - 350m - 300m - 250m - 200m - 150m - 100m
Runners - Coach Paul, Stanley, Khong Sheng, Jie Sheng, Johnson & Zach
Li Ming & Brandon did long jump run up
Sathish & Kenny did stepdown
James did speed trg
* Training Schedule for 24th April
5pm SP Stadium
workout for the day: 250m x 2 with spike shoes
Wednesday, 21 April
Present: Mr Kevin, Mr Ron, Stanley, Zach & Khong Sheng
5pm Track
Warming up- jog around track 2 laps plus did drills on track (Shuffling fast, A Drill forward, Skipping forward)
Exercises
Workout:
Stanley 150mx 4
18.75secs, 19.21secs, 20.23secs, 19.29secs
Zach did medicine ball throws and jog 4k with khong sheng
Khong Sheng did 4k run
5pm Track
Warming up- jog around track 2 laps plus did drills on track (Shuffling fast, A Drill forward, Skipping forward)
Exercises
Workout:
Stanley 150mx 4
18.75secs, 19.21secs, 20.23secs, 19.29secs
Zach did medicine ball throws and jog 4k with khong sheng
Khong Sheng did 4k run
Tuesday, 20th April
Present: Stanley, Zach, Khong Sheng, Weiyu & Aisha
4.30pm - Upper Gym
Gym Workouts:
Bench Press
Die Lift
Squat
Calf Rise
Workout on track:
Zach 200m x 10
Stanley 200m x 8
Weiyu 200m x 7
Aisha 200m x 5
4.30pm - Upper Gym
Gym Workouts:
Bench Press
Die Lift
Squat
Calf Rise
Workout on track:
Zach 200m x 10
Stanley 200m x 8
Weiyu 200m x 7
Aisha 200m x 5
Attendance:
Jiesheng, Stanley, Sathish, Johnson, Zach, Weiyu, Khong Sheng.
Workout:
Mini Hurdles Calf Hop - 3 x 10
Mini Hurdles Single Leg Hop - 3 x 10
Mini Hurdles Run - 3 x 10
Resistant Run
Shoes - 3 x 10m
Spikes - 2 x 20m
30m Short Sprint
Jiesheng 4.14s, 4.10s, 4.40s, 4.12s, 4.29s, 4.31s
Stanley 3.69s, 3.88s, 3.62s, 3.91s, 3.78s, 3.73s
Sathish 3.94s, 3.97s, ~3.9s, 3.98s, 4.05s, 4.00s
Johnson 4.96s, 4.75s, 4.79s, 4.86s, 5.09s, 4.81s
1 x 300m Easy Striding (Fast Start)
Throwers Workout
Weiyu Javelin
Zach Discus + 30m Short Sprint
Long Distance
Khong Sheng - 4km
Jiesheng, Stanley, Sathish, Johnson, Zach, Weiyu, Khong Sheng.
Workout:
Mini Hurdles Calf Hop - 3 x 10
Mini Hurdles Single Leg Hop - 3 x 10
Mini Hurdles Run - 3 x 10
Resistant Run
Shoes - 3 x 10m
Spikes - 2 x 20m
30m Short Sprint
Jiesheng 4.14s, 4.10s, 4.40s, 4.12s, 4.29s, 4.31s
Stanley 3.69s, 3.88s, 3.62s, 3.91s, 3.78s, 3.73s
Sathish 3.94s, 3.97s, ~3.9s, 3.98s, 4.05s, 4.00s
Johnson 4.96s, 4.75s, 4.79s, 4.86s, 5.09s, 4.81s
1 x 300m Easy Striding (Fast Start)
Throwers Workout
Weiyu Javelin
Zach Discus + 30m Short Sprint
Long Distance
Khong Sheng - 4km
Saturday, 11 April 2009
NUS High School: Relay Training @ SP Track, 9:30-11:30am
Dynamic Warm Up, Drills.
Markers for Relay Run Ups.
4x50m Passes
4x100m Full Run (Boys): 49secs.
Warm Down.
Dynamic Warm Up, Drills.
Markers for Relay Run Ups.
4x50m Passes
4x100m Full Run (Boys): 49secs.
Warm Down.
Wednesday, 15 April, 2009
Venue: SP Track , Weather: Nice Weather - Clear Skies
Present: COACH PAUL, Masters: Kevin, Stanley, Sathish, JieSheng, Zach (Trained Earlier).
Workout: Speed Drills, 4 x 150m (Average: 18-19secs for Stan&Sathish; 22secs for JieSheng)
Kevin: StepDown: 1000, 800, 600, 400
Warm Down Exercises.
Present: COACH PAUL, Masters: Kevin, Stanley, Sathish, JieSheng, Zach (Trained Earlier).
Workout: Speed Drills, 4 x 150m (Average: 18-19secs for Stan&Sathish; 22secs for JieSheng)
Kevin: StepDown: 1000, 800, 600, 400
Warm Down Exercises.