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15/3/2017 0 Comments Pyramid trainingProcedures:
1) Decide on the exercise, number of sets, loads, reps to be performed. 2) Keep the reps the same for every set. 3) Perform ascending sets for the first part before doing descending sets during the second part. 4) Rest time should be minimal. Rest time can be more for the first part and kept to a minimal for the second part to achieve the effects of a drop set. Rest times can be adjusted accordingly to the difficulty level dictated in (1). Example: Exercise: Back squat Number of sets: 11 Loads: Bodyweight -> unloaded bar squat (20kg) -> 40kg -> 50kg -> 60kg -> 70kg -> 60kg ->50kg -> 40kg -> 20kg -> bodyweight Reps: 10 reps/set 3) The load for the heaviest set should be not be your 10RM as you would not be able to perform them. Instead, find a load around your 15RM. 4) Additional warm-up is not necessary as it is covered during your lighter sets. 5) Rest time < 20-30s. Minimal rest for the descending sets - perform like drop sets.
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19/9/2014 0 Comments sequence of workoutLet's say you want to perform strength training and cardio separately in the same workout. What would be the recommended sequence? Firstly, it depends on your priority and preference. for example, if your priority for the workout is to focus on cardio, then cardio should be done first when your body and mind is fresh.
If you have no priority/preferences, it is usually better to perform strength training first before cardio. Generally, cardio takes up more energy than strength training. For example, I find it easier to run after my strength training compared to the other way round. Perhaps that is one reason to why we have to take our static stations before the 2.4km run station for our IPPT 23/6/2014 0 Comments Lunch hour workoutsLet’s say you want to work out during your one hour lunch break. You can only spend fifteen minutes on it and are limited to your workplace. You would want to do something short and yet effective enough for your health and fitness goals. The following is a sample of a workout plan that allows you to work out five times per week.
Sample workout plan Mon/Wed/Fri – Cardio days Stair climbing - Warm up by walking up and down a flight of stairs at an easy pace. Can do some stretching if necessary after that (5 mins). - Start of workout. Run up and down the stairs as fast as possible (AFAP) for 8 mins.* There should not be any stopping for rest within the time allocated. Your rest time is the time taken for you to climb down the stairs before going up again. - Cool down (2 mins). * The pace should be set accordingly to your own ability. For beginners, you could start with a moderate pace (can speak but cannot sing). For advanced, the pace should be high intensity (barely able to speak). Note: Preferably find a flight of stairs with at least 3 stories high which should be easily accessible by most office workers in Singapore. Tues/Thurs – Strength training days Circuit training 1. Squats x 10 2. Leg raise x 10 3. Push-ups x 10 4. Back extension x 10 - Perform these four exercises and required number of reps as a circuit. - Warm-up by doing 20 jumping jacks, stretching and an easy circuit (e.g. lesser reps, slower pace) for 5 mins. - Complete as many circuits as possible within 8 mins. - Cool down for (2 mins). Note: Find an area free of clutters in your office or nearby. You only need a small space (around 2m by 2m). Let your co-workers stare in envy while you sweat out the stress and fats. Conclusion: Feel free to modify the sample workout plan accordingly such as having 3 sessions instead (2 cardio and 1 strength). Let me know if you have any questions or want specific plans to fit your needs. Should men and women exercise differently? This question came across my mind when my female friend wants to know what kind of strength exercises would be suitable for women to perform. My answer to her in short was……the same as for men.
I shall elaborate further. I believe that the same exercise should be performed similiarly regardless of gender. I use push-up which is a bodyweight strength exercise as an example. There is no female or man’s version of a push-up. A standard push-up (knees off the floor) should be done in the same way between a guy and girl if they have the same ability etc. However, the type of push-up and its required form should be performed according to the individual’s ability, objective and/or body conditions; and not based merely on gender differences. Generally most women do the knee-assisted push-ups while most men perform the standard push-ups (knees off the floor). However, there are guys who can only do knee-assisted push-ups while some girls can perform standard push-ups or even tougher kinds just as well (think of Demi Moore in the movie “GI Jane”) through regular and serious training. Conclusion: The same exercise should be done the same way unless you have some inhibiting conditions that don’t allow that such as a bad shoulder or elbow in the case of my push-up example. Everyone should try to use good form and choose appropriate exercises to suit their individual objective and ability. Designing an exercise regimen
5/11/2013 1 Comment Training tips for NAPFA test3 Most Feared Station With Most Number Of Casualties |
| Week | Activities | Teaching cues/points | Organization |
|---|---|---|---|
| 1 | Activity 1 Step-up · Step up as fast as possible within 30 seconds · 3 sets x 30 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed
Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 30 · Power squat x 20 · Standing vertical jump x 20 · Tuck jump x 10 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 2 | Activity 1 Step-up · Step up as fast as possible within 30 seconds · 3 sets x 30 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 30 · Power squat x 20 · Standing vertical jump x 20 · Tuck jump x 10 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 3 | Activity 1 Step-up · Step up as fast as possible within 40 seconds · 3 sets x 40 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 25 · Standing vertical jump x 25 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 4 | Activity 1 Step-up · Step up as fast as possible within 40 seconds · 3 sets x 40 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 25 · Standing vertical jump x 25 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 5 | Activity 1 Step-up · Step up as fast as possible within 50 seconds · 3 sets x 50 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 6 | Activity 1 Step-up · Step up as fast as possible within 50 seconds · 3 sets x 50 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 7 | Activity 1 Step-up · Step up as fast as possible within 60 seconds · 3 sets x 60 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height) |
| 8 | Activity 1 Step-up · Step up as fast as possible within 60 seconds · 3 sets x 60 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed
Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ | · Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Any elevated platform (knee height |
Unit Plan Topic/Focus: Improving pull-up
Equipment booking/ Facilities scheduling: Fitness corner
| Week | Activities | Teaching cues/points | Organization |
|---|---|---|---|
| 1 | Activity 1 Diminishing returns workout · Push-up x 20 · Power push-up x 5 · Pull-up / inclined pull-up x 20 · Dips x 20 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 2 | Activity 1 Diminishing returns workout · Push-up x 25 · Power push-up x 5 · Pull-up / inclined pull-up x 20 · Dips x 2 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 3 | Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 25 · Dips x 25 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 4 | Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 25 · Dips x 25 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 5 | Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 30 · Dips x 30 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 6 | Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 35 · Dips x 30 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 7 | Activity 1 Diminishing returns workout · Push-up x 40 · Power push-up x 15 · Pull-up / inclined pull-up x 40 · Dips x 30 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
| 8 | Activity 1 Diminishing returns workout · Push-up x 40 · Power push-up x 15 · Pull-up / inclined pull-up x 40 · Parallel bar/bench Dips x 30 | · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps. | Fitness corner |
Unit Plan Topic/Focus: Improving 2.4 km run
Equipment booking/ Facilities scheduling: Running track
| Week | Activities | Teaching cues/points | Organization |
|---|---|---|---|
| 1 | Activity 1 Interval run · 4 sets x 400m · Work:rest ratio is 1:2 · 110-120% of usual 2.4 km running speed | · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 2 | Activity 1 Interval run · 4 sets x 400m · Work:rest ratio is 1:1.5 · 110-120% of usual 2.4 km running speed | · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 3 | Activity 1 Interval run · 5 sets x 400m · Work:rest ratio is 1:2 · 110-120% of usual 2.4 km running speed
| · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 4 | Activity 1 Interval run · 5 sets x 400m · Work:rest ratio is 1:1.5 · 110-120% of usual 2.4 km running speed
| · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 5 | Activity 1 Interval run · 5 sets x 400m · Work:rest ratio is 1:1.5 · >120% of usual 2.4 km running speed
| · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 6 | Activity 1 Interval run · 6 sets x 400m · Work:rest ratio is 1:1.5 · >120% of usual 2.4 km running speed
| · Maintain a consistent running tempo by maintaining speed or increasing speed for each laps | Track |
| 7 | Activity 1 Interval run · 6 sets x 400m · Work:rest ratio is 1:1 · >120% of usual 2.4 km running speed
| · Maintain a consistent running tempo by maintaining speed or increasing speed for each lap | Track |
| 8 | Activity 1 Interval run · 6 sets x 400m · Work:rest ratio is 1:1 · >120% of usual 2.4 km running speed · Each lap should be 10-20% faster than your targeted timing (2.4 timing divided by 6) in order for you to achieve it | · Maintain a consistent running tempo by maintaining speed or increasing speed for each lap | Track |
1. Daily energy requirement
This is determined by three factors which are the basal metabolic rate (BMR), physical activity and the thermic effect of food. According to Wilmore and Costil (2001) as cited in Antonio (2008), of these three factors, BMR accounts for about 60-70% of the total daily calories. This is followed by physical activity which is the most variable factor. The least significant factor is thermic effect of food which refers to the amount of calories required to digest and absorb the consumed foods.
The Harris-Benedict equations (Harris and Benedict, 1919 as cited in Antonio, 2008) are most frequently used to calculate BMR or more practically, resting metabolic rate (RMR) instead.
Males: BMR (calories/day) = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.775 x age in years)
Females: BMR (calories/day) = 655.1 + (9.5663 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years)
This will provide us with the minimum amount of daily calories required by a person at rest. However, we need to also consider their daily physical activity level (PAL) to calculate their daily energy expenditure and thus their minimum daily calorie requirement. We have to multiply the RMR by a PAL factor that best resembles them. Table 1 below shows the various PAL factors.
| Activity factor | Activity level |
|---|---|
| 1.53 | Sedentary or light activity |
| 1.76 | Active or moderately active |
| 2.25 | Vigorous active |
Example: I am 170 cm in height and 62 kg in weight. I would consider myself to be active. Thus my PAL factor is 1.76.
Calculations: BMR (calories/day) = 66.5 + (13.75 x 62) + (5.003 x 170) – (6.775 x 32)
= 1553 calories/day
Minimal daily calories requirement = 1553 x 1.76
= 2733 calories
2. Body weight goals
If the athlete needs to increase or decrease body mass, we need to adjust the daily calorie intake to be above or below the minimal daily calories requirement. One pound of body fat is about 3500 calories. For weight/fat loss, the athlete should ingest 500 calories lesser daily which would allow him/her to lose one pound of fat per week.
One pound of muscle is about 2500 calories. So for muscle gains, the athlete should ingest about 300-500 calories more daily. It is recommended that the athlete eat about 4-6 meals per day in order to meet this required intake.
3. Macronutrient needs
Once these two factors are addressed, we need to consider the issue of macronutrient intake. Most strength/power athletes should get 12-15% of their calories from protein, 55-60% from carbohydrates and 30% from fats (<10% from saturated fats) (Kreider and Almada, 2004 as cited in Antonio, 2008)
References:
Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Nutritional needs of strength/power athletes. In A. Stopppani, J, Scheett, T.P. and Mcguigan, M.R. (Eds.), Essentials of sports nutrition and supplements (pp. 350-352). Chapter Humana Press.
Harris, J. S., & Benedict, F. G. (1919). A Biometric Study of Basal Metabolism in Man (Carnegie Institution of Washington publication# 279). Washington, DC: Carnegie Institute.
Kreider, R. B., Almada, A. L., Antonio, J., Broeder, C., Earnest, C., Greenwood, M., & Ziegenfuss, T. N. (2004). ISSN exercise & sport nutrition review: research & recommendations. Sports Nutr Rev J, 1(1), 1-44.
Wilmore JH, Costill DL. Metabolism, energy, and the basic energy systems. In: Physiology of Sport and Exercise. 3rd ed. Champaign, IL: Human Kinetics Publishers; 2001: 139
2/11/2013 0 Comments
Fundamental training principles
- Volume, intensity, frequency
- Aerobic training volume = total distance or time of training. Resistance training volume = total number of repetitions or total weight lifted (number of repetitions x weight used)
- Aerobic training intensity = percentage of maximal heart rate (MHR). MHR per minute = 208 – 0.70(age in years). Resistance training intensity = percentage of 1 repetition maximum (1RM). 1 RM = maximum amount of weight used for one repetition.
- Total training volume normally refers to total number of training sessions per week.
2. Overload
- As participant adapts to the training, if further health and fitness gains are to be achieved, the training must be made more difficult.
- For aerobic training, it can be accomplished by training at a higher intensity or volume by increasing the duration or frequency. Likewise for resistance training.
- Note that increases in training intensity or volume should progress gradually and intensity and volume are indirectly co-related i.e. increasing intensity would lead to a decrease in volume and vice versa.
3. Specificity
- Train the specific physiologic characteristics to achieve the desired gains or adaptations.
- Performing aerobic training primarily leads to adaptations related to cardiovascular health and endurance whereas strength training leads to muscular strength and power gains.
- Although overlap in adaptation exists between both types of training, it is crucial to include both types in a training programme.
4. Individualization
- Individualized all training programmes according to individual responses and adaptation.
- Avoid certain lower body exercise such as leg extensions for individuals with a history of knee pain or adjusting MHR accordingly etc
5. Warm-up
- An adequate warm-up which includes a general warm-up, dynamic stretches and specific-sport/activity movements lead to optimum performance.
- Performing regular flexibility training to improve joint range of motion and mobility reduces risk of injury. This should be done separately from the warm-up, usually at end of workout or as a separate session.
These fundamental training principles can apply to both resistance and aerobic training. Following these principles would lead towards achieving the desired training goals and produce continued results in the longer term.
References:
Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Principles of Exercise Training. In A. Steven J. Fleck (Eds.), Essentials of sports nutrition and supplements (pp. 146-149). Chapter Humana Press.
2/11/2013 0 Comments
The Bracketing technique
Performs the sports movement with lighter-than-normal and/or heavier-than-normal implements.
Example using a shot-putter:
1) Trains with an extra heavy shot
- Develops greater-than-normal forces during the accelerative movement
2) Trains with a lighter shot
- Develops more speed and acceleration
With these 2 types of training combined, he is able to optimize his throwing power (force and velocity) when he uses back the competition shot.
You can often see this technique being used in powerlifting and olympic weightlifting.
2/11/2013 0 Comments
Tabata method
Tabata training method (Tabata) was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity intermittent/ interval training.
Results
Moderate high intensity training
- 70% of maximal oxygen uptake (VO2max)
- 5 days/week, 60 minutes/session
- Only improved their aerobic system
- Little to no increase in their anaerobic system
High intensity interval training (HIIT)
- 170% of VO2max
- 5 days/week, 7-8 sets of 20-s exercise with a 10-s rest between each bout
- Improved both anaerobic and aerobic systems significantly
Conclusion:
Tabata training in the form of HIIT may be a more efficient and effective way to improve cardiovascular endurance compared to traditional cardiovascular exercise in the form of continuous training.
Application:
Any exercise can be incorporated into the Tabata training. Personally, I would recommend performing cardiovascular exercises or multi-joint strength exercises to achieve maximum results.
The basic outline of the Tabata training method is as follows:
• 4 minutes long in total
• 20 seconds of intense (all-out effort) training
• 10 seconds of rest
• Total of 8 intervals or rounds
References:
Tabata I, Nishimura K, Kouzaki M, et al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max". Med Sci Sports Exerc 28 (10): 1327–30
Tabata I, Irisawa K, Kouzaki M, Nishimura K, Ogita F, Miyachi M (March 1997). "Metabolic profile of high intensity intermittent exercises". Medicine and Science in Sports and Exercise 29 (3): 390–5
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All information presented on this site is meant for general purposes. It is not meant to replace health and medical advice from healthcare professionals.
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