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!