A day out at the Singapore Weightlifting Federation

Wed session was conducted at the Singapore Weightlifting Federation on 7 March from 1600-1730. It was an introductory workshop on Weightlifting and we were introduced to the 2 lifts - Clean and jerk and Snatch.

It was certainly an eye-opener for our juniors as most of them are beginners in weight training, let alone performing weightlifting exercises.

Training programmes for week of 5 - 9 March 2012

Training programme (Friday, 9 March 2012)

1. Strength training (Seniors)

Full body weight training (seniors)

Station	Muscle groups	Exercise	Sets	Reps
1	Back	Chin-up		30
2	Quadriceps	Db/Bb squat	3	6-10
3	Chest	Weighted bench Dips		30
4	Full body	Deadlift	3	6-10
5	Full body	Sandbag cleans		30
6	Shoulders	Bb/Db push-press	3	6-10

· Rest not more than 60 seconds between sets and not more than 2-3 mins between exercises

2. Conditioning

High intensity interval training (HIIT)

Target on metabolic conditioning and endurance

Stair-climbing

· 10 sets x 4 floors (seniors)

· Walk/run up at 60-80% intensity. Walk down slowly as part of recovery and ascend again as soon as you reach back the starting point (1^st floor)

3. Core conditioning

· Plank walk (feet on Frisbee)

- Front plank x half breadth of soccer field

- Back plank x half breadth of soccer field

Admin

· Select 2 teams (10 students) to represent H&F in Vertical Marathon

· Training during March holidays for year 1 and 2

Training programmes for week of 20 Feb - 24 Feb 2012

Training programme (Friday, 24 Feb 2012)

1. Strength training (Seniors)

a) Weightlifting exercises technique mastery

· Focus on mastering the technique required to perform the exercises proficiently. Use a light load such as a broomstick or an unloaded bar initially before advancing to a heavier load. Complete the stated number of reps using good form.

Power shrug x 30

High pull x 30

Push-press x 30

Snatch from hang x 30

Clean from hang x 30

b) Full body weight training

Station	Muscle groups	Exercise	Sets	Reps
1	Back	Chin-up		30
2	Quadriceps	Db/Bb squat	3	6-10
3	Chest	Db/Bb chest press	3	6-10
4	Hamstrings	Deadlift	3	6-10
5	Shoulders	Bb/Db shoulder press	3	6-10

· Rest not more than 60 seconds between sets and not more than 2-3 mins between exercises

2. Strength training (Juniors)

Medicine ball workout

· Double-hand bounce x 10

· Underhand throw x 5

· Behind-the-back underhand throw x 5

· Chest throw x 5

· Single jump to chest throw x 5

· Side throw x 3/side

· Push-ups x 30

· Pull-up x 30

· Log shoulder press x 30

· Sandbag cleans x 30

3. Conditioning (combined)

High intensity interval training (HIIT)

Target on metabolic conditioning and endurance

Stair-climbing

· 6 sets x 4 floors (juniors) and 10 sets x 4 floors (seniors)

· Walk/run up at 60-80% intensity. Walk down slowly as part of recovery and ascend again as soon as you reach back the starting point (1^st floor)

4. Core conditioning (combined)

· Bear crawl ( multi-directional) x 60 s

· Rolls – forward, shoulder, backward x 60 s

· Integrate crawls, rolls and athletic position

Admin

· Weightlifting session changed to Wed, 7 March 2012

· Outing on next Friday, 2 March 2012

· Any year 2 to participate in Sports Camp, Sat, 3 March?

Training programmes for week of 20 Feb - 24 Feb 2012

Training programme (Wed, 22 Feb 2012)

1. For junior members (circuit training)

Station	Muscle groups	Exercise	Sets	Reps
1	Back	Cable row	3	10-15
2	Chest	Machine chest press	3	10-15
3	Shoulders	Machine shoulder press	3	10-15
4	Triceps	Dumbbell triceps kickback	3	10-15
5	Biceps	Dumbbell biceps curl	3	10-15
6	Quadriceps	Leg press	3	10-15
7	Back	Pull-up	3	10
8	Hamstrings	Lying leg curl	3	10-15

2. For senior members

Medicine ball workout

· Double-hand bounce x 10

· Underhand throw x 5

· Behind-the-back underhand throw x 5

· Chest throw x 5

· Single jump to chest throw x 5

· Side throw x 3/side

Strength training

· Push-ups x 30

· Pull-up x 30

· Shoulder press x 30

· Sandbag shouldering to press x 30

3. Combined workout

Ladder drills – 3 sets with 10 m sprint

· Front run

· Backward run

· High knee lifts

· In & out

· Icky shuffle

· Side rocker

· Bear crawl

4. Core conditioning

· Resisted walk x 3 sets x 30 seconds

· Crunches x 10

· Back extension x 10

· Plank x 45 s/side