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Last post for term 3 Blog

Its the last post of term 3, and the last for this blog probably. I would like to end with my reflection on my LA performance for the whole year.

Here is my progress
B4-C5- ?
It doesn't look good, does it?

I really need to buck up.
I really need to pay attention in class.
I really need to do better in R&R.

Some things I have improved in (probably)
Vocabulary and Grammer.
Expository and Narrative writing.

Hope I will continue to improve in the next 2 years.

Interestingly, my strong point in LA is actually poetry. I had top in class last year, with 21/25. Amazing isn't it, considering my weakness in LA. Well, there is poetry in EOY, so ...

Akira! ALL THE BEST!

Standing Broad Jump

NOTE: The below article is copied from yahoo.com.sg. for my comments see below...

"One week ago, I presented a talk at the "Defence Science and Research Conference 2011". This was a gathering of military, civil defence, and physical education experts who wanted to learn about how they could improve the performance of their students and trainees.

My topic was "How to prepare for standardised physical tests in minimal time". Given that the standardised tests of NAPFA or IPPT are common in Singapore schools and the armed forces/civil defense, getting better and faster results for trainees is a key element in the success of these institutions.

The main topic of discussion and Q & A, of course, was the standing broad jump. The "most failed" and "hardest to improve" part of most standardised physical tests.

Here is part one about how my staff and I have helped hundreds of people boost their standing broad jump (SBJ) results at our Singapore gym.

Firstly, the average time given to us by a client, to help boost their IPPT/NAPFA results is only about 4-6 weeks. This means 2 things.

1. We can't use methods that don't work. This means we have to throw out "fancy" but useless exercises which include...

• Large amounts of specialised "core" training
• Unstable surface training like balancing on Swiss balls or vibrating surfaces
• Excessive cardiovascular exercise
• Any form of training that is "random" and has no particular plan or structure other than making the trainee "exhausted".

Those methods are nice and "cute" and may attract the client who wants an entertaining workout session, but when we have 4-6 weeks to make a big jump in progress (usually 20-40cm improvement), and where results are measurable there is no place for "cute", there is only time for effective!

My job is to train champions, not to entertain clients. Gyms are for training and results. Entertainment is done at movies and theatres.

2. We have to spend a majority of time working on the areas that are hardest to improve

This means that the top area to focus on is the standing broad jump, because, it is an indicator of strength and power. Strength and power are the slowest and most difficult areas of fitness to improve.

As all Singapore men will realise, in the 8-12 weeks of basic military training, there are many trainees who start off running about 13 minutes for the 2.4km run. 8-12 weeks later, they often run about 10 minutes for the same distance. An improvement of about 30 percent. This is common and has probably happened to many of you guys.

However the number of people who improve their standing broad jump from 200cm to 260cm (also a 30 percent improvement) is about the same as the number of Singaporeans in history who have played basketball in the NBA... i.e. zero.

As you can see from this real-life example that many of us have experienced, strength and power (SBJ) is much much harder to improve than endurance (2.4km run).

So what do we do about it?

Get stronger!

When we want to do well in an event like the SBJ, we look for what is known as predictor lifts. This concept was taught to me by my mentor in strength training, Olympic Coach Charles Poliquin.

It means, that by understanding how a sport or activity is performed, there can be exercises in the gym that can accurately predict your improvement in that sport or activity. If you get stronger in that exercise (and you didn't get heavier!), your sport or activity performance will improve.

The predictor lifts that I have found for the Standing Broad Jump are the Stiff Leg Dead-lift and the Front Squat. If a trainee improves these lifts, they will improve their standing broad jump performance.

From my experience, for a person of average genetics the requirements for these lifts to get a silver standard in the SBJ are as follows.

• Stiff Leg Deadlift their own body weight for 6 reps
• Front squat their own body weight for 3 reps

That means that if you weigh 70kg, you need to do the front squat with a weight of 70kg, 3 times with a slow lowering of 4 seconds while lifting as fast as you can.

Yes, there will be some people who can jump like kangaroos even without these strength requirements, however, they are the genetically-gifted ones who have no need for this article!

So here is a sample training program for an athlete who wants to improve their SBJ. Below is a video of how to perform these exercises. Demonstrated by Jen, 2010 Singapore's Strongest Man and one of the excellent coaches at our gym.

SBJ Training

4 sets each of A and B

A1 — Front Squat 4-6 reps, 4010 tempo, rest 90 sec

A2 — Lying Leg Curl, Feet Neutral, Toes Down 4-6 reps, 4011 tempo, rest 90 sec

B1 — Dumbbell Split Squat 6-8 reps, 3010, 60 sec

B2 — Stiff Leg Deadlift 6-8 reps, 3010, 60 sec

Perform this workout once every 5-7 days with good technique for the next 6 weeks. And each time, try to either increase the reps of each exercise by 1 or increase the weight used by at least 2 percent. You will find yourself jumping better within 4-6 weeks!

This new strength will transfer into better broad jumping because these exercises train the muscles that are used in the broad jump.

In Part 2 next week, we will look at how to turn this strength into results by using the right jumping technique. Think of strength as the size of your cup and technique as the amount of water in the cup. Today I have taught you how to get a bigger cup; next week I will explain how to fill the cup.

NOTE: This article assumes a few things

• You are not fat. If you can't see your abs, you are too fat for maximum jumping performance. Change your carbohydrate intake as I explain in this article, and stick to unprocessed foods.
• You are not injured, especially in the knees. If you have any history of knee issues, do 4-6 weeks of the exercises in the knee injury articles I wrote. Here is part 1 and here is part 2.
• The Video is a guide to the exercises, but as you might imagine, it is almost impossible to teach/learn perfect technique from a video. (Nobody learns martial arts by watching Kung Fu Panda or even Bruce Lee movies right!) If you have any doubts please get a good coach to assist you."

True, I hate the fact that I cannot get above a C for Standing Broad Jump. But I am not sure that these tips can improve my skills quick enough. Any quick tricks and tips? Anybody?
I heard that we should never do multiple swings. Just one would do. Also, we are to bend as low as possible, jump out, stretch our legs forward, and upon touching ground, squeeze our body inward. Tried it, but failed. Guess I have to practice.

PARALLEL PARKING!

http://sg.news.yahoo.com/blogs/what-is-buzzing/man-amazing-parallel-parking-job-024805296.html
Oh my gosh this is so cool :D
I wonder if I can do this next time...

Music

I love music.
Why? I have no idea. But I guess it's just that connection that I can identify with.
Ever since young, I have been exposed to various types of music. I was learning piano from my preschool days, and now I am a Grade 8 pianist. I have been listening to "The Beatles" ever since I knew of my own existence. I have been in the school band since P3 till now, and have been playing the saxophone. Other than that, I have also been exposed to many different genre's of music. Rock, Pop, Classical, Jazz... Anything! And I like all these music.
I particularly like band music alot. I find it very "catchy" (not a very apt description... but still... ). For example the "war scene" in Jericho, or the "sinister answer" (insider joke... insider joke...) in Gloriosa. Even the School Song is very fun to play, with running notes which are of a certain difficulty for the Saxophone part.
I also like Party Rock Anthem. I have no idea why, but it's just that obsession. And this obsession seems to change by year. Last year, it was K-Pop. 2 years ago it was Michael Jackson stuff. And it continues on till around P3.
Obviously, my life isn't worth living without music.

Being a counciller is fun!

Recently, there has been many comments on council made by Tsai Ming Chin which suggests that he is an absolute council hater. I have no idea why, but he just is. I guess it's not surprising, considering the fact that we are talking about the guy who holds controversial views about certain topics.
Contrastingly, instead of feeling that "Council is a waste of time" -Tsai ming chin, I feel that council work is fun, fun and more fun!

One important aspect of council is organising events. My first experience of organising events came from Sec One Orientation 2011. It was a huge success and we deserved it for all the hard work we put in. True, it was a gruelling process, but the OT members and I all managed to bond together, albeit differences in ideas and nevertheless, consortium.

From then on, I developed a keen liking for organising events. I went on to take up jobs such as the OS for March Camp, and AOS for June Camp. Also, I am now the AOS for iSpark Nite. Oh! And I forgot to say, I was a Logs team member for SOO OT 2011. As such, my major experience is in Logistics, and I would like to be a Logs I/C for SOO OT 2012.

Have I mentioned that it is a great honour to be chosen as SOO OT? Out of the 100 odd councillers in high school, only 16 are chosen. 8 sec ones, 8 sec twos. 4 from each consortium. This reflects that these councillers are the best amongst the best of the council population. That is why I have been spending alot of time in council this year. To get into SOO OT 2012 -- My passion.

Furthermore, a councillor gets to serve the school and the community. Other than the added bonus of CIP, the joy in giving has really made me happy to be a councillor.

Council has also given me experience in organising things, so I am more able to lead the class in organising events such as RHD and iSpark Nite.

What's more, there is a council retreat to malaysia every end of year! (This is of least importance though. Ahem ahem.)

Anyway, overall, council is really beneficial. So I don't see and reason *cough* for people to be against council. We helped them so much, is this their definition of yin sui si yuan? :D

Goodbye Sec 4s

Today was the last day and official step down for sec 4s in our band. From now on, no more sec 4s will be doing flag-raising, concerts with us etc. It's kind of sad and I would like to extend my gratitute to all of them for their hard work, getting us that gold award this year (and the gold with honours two years ago XP) Gold for last year's NBC, leading us for NDP and many many more. We will miss you!

As of now, the band exco has been replaced by a new batch of capable leaders!

Drum Major: Dany Kang

Band Major: Chua Cong Yang

Student Conductor: Pending

Quartermaster: Chan De Quan

Librarian: Jarrett Yeo

Treasurer: Wen Xianda

Uniform Master: Darryl Chai

Welfare & CIP: Khoo Yihan

Courtesy of HCIMB

You probably do not know any of them, but still...

Here's to an awesome 2011/2012! :D