Training updates after June Holidays

Dear all,

Training after the June hols are as follows:

Tuesday: 3.30pm
Venue: North Vista Sec

Thurs: 3.30pm
Venue: Hougang Stadium

** Monday's training is additional, only for those who are running on 4th July

- Coach

The Straits Times Paper Chase

Dear All,

The following will be taking part for the Straits Times Paper Chase Run:

Individual Category

Stephanie Chan
Kennedy Yap
Chong Kiat
Lester Pung
John Lee
Zuo Quan
Sherman Lim
Amos Lam
Emmerline
Marsyah
Amos Bok
Simon Goh
Bryan Ee
Khairul Omar

Team Category

Coach
Mr Kumar
Jian Da
Bryan Cheng
Zion
Jamson Tan

Venue: East Coast Park, Fort Lawn
Date: 17th July 2010
Time: 7.30am - 12.30pm
Distance: 5Km

Regards

Gym Programme

Dear all,

Please do at least one gym session per week. Here are the programmes:

Gym Session 1
*****************************************
Light Stretching
Warm up 14 mins
Rest 5 minutes and stretch

Stridings X 4 sets
High Knees 20 butt kick 20 (together) X 4 sets
Inverters 12 X 4 sets
Skip claw 10 X 4 sets
Bounding alternate leg total 10 X 2sets
Striding X 2

Rest 3 minutes

Gym:
Lunges with weights (10kg for girls, 12 kg for boys) Alternate leg 18
Bicep Curls (3 kg Girls, 5 kg boys) X 10 each arm

Repeat 4 sets
Rest 3 mins

Hamstring Curls (30 lbs for girls, 40lbs for boys) 10 per leg
Crunches with weights (5kg) X 20
Calf Raises (20 per leg)

Go to track

80m stride Rest 30 secs X 6 sets

Slow jog cooling down for 12 minutes

Gym Session 2
********************************

Light Stretching
Warm up 14 mins
Rest 5 minutes and stretch

Stridings X 4 sets
Single Leg High Knees 10 10 butt kick 20 (together) X 4 sets
Skipping 10 X 4 sets
Skip claw without extension 10 X 4 sets
Single leg hop 2/2/2/2 X 2sets
Striding X 2

Rest 3 minutes

Gym:
Squats with weights (12kg for girls, 15 kg for boys) 12
Shoulder Press (3 kg Girls, 5 kg boys) X 10 both arms

Repeat 4 sets
Rest 3 mins

Hamstring Curls (30 lbs for girls, 40lbs for boys) 10 per leg
V Sit ups X 20
Back raises (20)

Go to track

200m stride (35 secs for girls, 33 secs for boys)
Rest 2min 30 secs X 3 sets

Slow jog cooling down for 12 minutes

- Coach