Personal Training Blog | Featured client: Rabbani (Week 4)

Current weight: 79.8kg

Rabbani has just completed 3 weeks of training and have since moved on to start on his 4th.

He completed a total body HIT (High-Intensity Training) yesterday and I'm sure that behind all the muscle aches that he is having right now, the accomplishment of completing this workout will spur him on! Though tough, HIT is a great way for individuals to burn fat as well as build muscle that involves body weight + weight bearing equipments.

For this session, the amount of load was minused off by 50% as exercises was performed as a slow rate - 4sec +ve, 4sec -ve. We started off working on the biggest muscle group and ended with the smallest.

Squats, concentration is key.

Persevering through the leg extension machine!

Don't forget the hamstring curls.

Bench press.

Lat pulldowns for the back.

Enduring the pain!! Shoulder presses.

Concentration curls. Another form of exercise for the biceps.

Skullcrushers for the triceps.

Core stabilizers.

Throughout the past 3 weeks of training, Rabbani's form while doing exercises has improved but there is still more to improve on, especially on his posture. Hopefully, in the coming weeks to come, we can see a difference to it.


Keep fit and stay fit!,
-fuad

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Personal Training Blog | Featured client: Rabbani

Since May, I have been working hard trying to make my personal training client, Rabbani, to achieve his fitness goals and I think it is a good idea for me to blog it out to record his progression as well as getting people interested on what goes on when a PT meets his client.

A short Bio of himself: - 

Name: Rabbani Mubarak

Age: 24

Height: 172cm

Profession: Marketing Executive

Weight (before training programme): 81kg

Rabbani's desired outcome from training:

- Toned and developed thighs, hamstrings, calves and gluteus.

- To lose love handles, abdominal fat and achieve a narrower waist line.

- Stronger midsection and upper body.

I have designed a programme that is specifically made for him that includes a mix of HIT (High-Intensity Training), HIIT (High-Intensity Interval Training) and weight bearing resistance training; amongst other things. Do keep a lookout on his progression over these few months and don't forget to comment! :)

Keep fit and stay fit!,

-fuad

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53rd National Inter-School Track and Field Championships 2012

53rd National Inter-School Track and Field Championships 2012

The Annual school track challenge has come to an end and we witnessed records being smashed, PB being set, "dark horse" schools getting into the finals and "sure win" schools not meeting expectations.

This is my 2nd Nationals with ACSi and Sengkang Sec and we saw how the teams grew, from heats qualifiers last year to finalists this year. I helped the teams train hard and diligently for this major competition and I witnessed the sacrifices made for the relay teams.

These crazy 8 days of competition plagued by unpredictable weather and harsh AM heat did not stop our school athletes from breaking records. Many reports by the Straits Times and other major news publications featured our athletes in their writeup. I personally feel that this is really good publicity for local Athletics.

Please download the results here:
http://results.schoolsports.sg/sectrack/ss_home.php?mypage=download.htm

The articles:





Thank you Sha for these articles and Mr Lawrence Ang for the pictures below!












And my contribution:

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SPH School Relay Championships - 10 & 11th Mar 2012

The SPH school relay Championship is held at Choa Chu Kang Stadium on 10 and 11th Mar 2012.


The schools participated and coached by me are ACS(i) and Seng Kang Secondary.
We sent a big team and took part in most events.



There was a quite a delay but I guess the athletes enjoy the event and had a great time making friends and chit chatting.



Some of them really serious..


Including myself...



We still had fun ..





Great Team work ...



And sweet returns!

For more information on the result of the competition, you can click on the link below:
http://www.singaporeathletics.org.sg/sph-school-relays-championships-2011

Stay with us for updates, coming up next: National Schools Championship !

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SAA Track Series 1

The Track series 1 was held 14 and 15th Jan 2012 at Bukit Gombak Stadium. Most of the athletes competing in IVP or the National schools considered the first track series as a warm up race. The IVP was just few weeks away, in ITE Simei on the 28th Jan. This track series is the last chance for them to practice before the most important competition in their league.



Under Team Reactiv, we sent Republic Polytechnic and Sengkang secondary school. The results can be found in www.singaporeathletics.org.sg . However I would like to highlight the result of the RP athletes. We faced problems during the preparation period; getting athletes to train regularly, equipment issues and injuries. despite these problems, we managed to get some but not all of our athletes to take part, and these are the results from the RP guys:

Natalie Lee - 200m: 28.25s
Marcus Kwan - 100m: 12.37s, 200m: 25.8s
Don Ng - 100m: 12.01, 200m: 24.64s
Yanto - 200m: 27.33s
Terence - 100m: 13.32s
Derrick - 100m: 13.41s
Khalis - 400m: 55.05s
Huzail - 100m: 11.88s

I think its is a great place to test the athlete and let them have a feel of how the competition is like. These athletes will know their level of performance compared to their peers of the same age category. Terence and Derrick are our latest addition to the team and have no sprinting experience before. I hope these races will encourage them to train hard and work hard to achieve and improve on their personal best.

It is when your team mates train and suffer together with you, finish the last lap of the intervals, supporting you when doing heavy weights and push you to sprint faster, and these are the things that makes you do things that you never expect to do it by yourself. It is this process that creates the excitement to motivate yourself during training. This is one family.

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