Dates: 2/5, 4/5, 5/5, 7/5, 9/5, 11/5, 12/5, 14/5, 16/5, 18/5, 19/5, 21/5, 23/5, 25/5, 26/5, 28/5, 29/5, 30/5.
Hours completed: 30 hours
Warm-ups:
2km jog, stretching and 4 sets of 20 5-sec push-ups (start of every training)
Weights Training:
Barbells of 10 kg doing 3 sets of 12 counts of 6 different exercises, namely: barbell deltoid presses, barbell deltoid presses behind head, barbell deltoid rows, barbell curls, reverse grip barbell curls and alternating dumbbell deltoid presses. There is an interval of 10 sit-ups in between every exercise.
Dates: 2/5, 4/5, 5/5, 9/5, 11/5, 12/5, 16/5, 18/5.
Weights Circuit:
For our weights training, we decided to train not only on our physical strength, but also our stamina, endurance and raising your anaerobic threshold. To achieve this, we continued our weights training with a different approach.
We do it in a circuit manner consisting of 9 stations of different exercises, such as barbells deltoid presses behind head, barbells curls, and also some legs exercises, for example, Calf Raises with weights, jumping jacks and power jumps. For each station, we will do the specific exercise for 1 minute without rest, and then rest and do stretching for 1 minute, before continuing to the next station. The amount of weights use during the circuit will not be the maximum of what we can handle but about 80% as we are training our tolerance level to last the whole of the 1 minute.
Cooper test:
Jog as much as we can for 12 mins.
Dates: 14/5 - Boon Kiat: 2.6km Joseph: 2.9km
Circuit training:
Four different stations around the TPJC stadium. Exercises include 10 pull-ups, 20 sit-ups, 20 back arches, 30 dips and 30 burpees in a set. 7 sets to be done.
Dates: 7/5 - 47min 30 sec
21/5 - 46min 15 sec
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