3rd Allcomers

Last week was the 3rd Allcomers which saw the 100m and 400m races. Day 1 were the 100m races with:

Joseph

Melanie

Wynner

Calvin,Hakeem

With Hilmi and Jing Long as well.

Day 2 , which the 400m races were slated for had to be postponed to Thursday morning because of very bad weather. However, there are no photos or videos available from the postponed races.

Women - Under 13 secs: Melanie

Men - Under 11 secs: Hakeem, Calvin

Men - Under 11 secs: Joseph

Men - 11.0 to 11.5 secs: Wynner

Men - 11.0 to 11.5 secs: Hilmi

Men - 11.5 to 12.0 secs: Jing Long

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Conference in Singapore - International Training stint in Berlin enroute to World Championships.

The conference was held in Copthorne Orchid Hotel 15th to 17th March 2009, which 6 participating countries, namely Sri Lanka, Malaysia, Indonesia, Maldives, Nepal and Singapore attended the 3 days interactive conference. It was a detailed briefing of the expectation in the duration of stay in Germany preparing for the World Championships in Berlin. It was a 3 days conference with lots of questions and answers where there were problems with planning in training prior to world championships and also issues with countries that need to apply for visa before entering Europe.

Representatives from various countries

And most importantly, we made friends and close relationships with chief coaches and general secretaries of various countries. All thanks to Mr Ralph Mouchbahani from Germany for organising this special conference for interested participants. Singapore representative involved in one of the topics was Mr Veeramani, Technical Director for SAA. And I am honoured to be representing under SAA to sit in the conference.

I personally feels that gathering like this is really important, it brings coaches and officials together and establish contacts for future collaborations. At least I benefited from these gatherings and whenever it is possible, there will be chances to conduct and organise a training camp or a sparring session with their local teams in their countries.

Anyway, lets hope there will be more than 1 athlete to qualify to the World Championships in Berlin this August. Good Luck Singapore!!

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Strength Test in SSC

Strength and conditioning is very related to athletics and most of the strength training is very applicable to what sprinting requires.

The last strength test was done on the 22nd Dec 08. Due to some reasons, we could not include all into the strength test. Only carded athletes like Calvin Kang and Hakeem can enjoy the services provided by SSC. (Shalindran is in NS)



A series of test was done. 1st was the jumps test on the contact mat. 4 types of jumps, CMJ, Counter Movement Jumps, 10 continuous quater jumps, drop jump into CMJ and lastly drop jump with legs straighten. It was facilitated by our SSC physiologist, Faizul.

Faizul and the Contact Mat


Faizul with his data collection.

Right after the jumps test, I could see that the boys were rather tired. But we got to finish the 1RM strength test. That will include the half squat, bench press and bench pull. We have got our SSC Head of strength and conditioning, Oh Paul Wee and also Ken, strength coach in the S&C department to facilitate the proper protocol.


1 RM squats

All athletes manage to hit their Personal Best and even go 10 to 20kg more than their PB. That's great improvement. However, this strength must be applicable and be functional to sprints.

1RM bench press

From the strength test and recommendation from Paul and Faizul, I can design and plan out the training prog to train their individual weaknesses. This will be monitored for the next 8 weeks again to see if there is any progress in the test and the performance outcome of the sprints. We'll see how these guys perform in the 3rd Allcomers!

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