Self training schedule over the break!

Hey guys!

Here are some of the workouts to maintain your fitness:
1) long runs (4-8km)
2)Futleg (stride 100m, jog 100m, total 3km minimum)
3)Sprints (30m, 40m,50m , 5sets)
4)Interval training (200m x 15, walk back recovery)

Note: Do focus more on mileage work hitting 4km each workout to get your base fitness


GYM TRAINING(12 reps 60%-70%):
1) leg extension
2)leg press
3)calf raises
4)leg curl
5)shoulder press
6)bench press
7)lats pull down
8)pull ups


Self conditioning:
1) core( crunches, sit-ups, touch ankle, push ups, back extension etc)



TECHNICAL WORK:
1)juggling of ball(100 continuous)
2)running with ball
3)proper instep passing
4)long range passing
5)shooting


Training: twice a week(1 track session, 1 gym session)



Mr Ong will be looking for the following criterias sometime in the 4th term:

• ATTITUDE & ATTENDANCE
• FITNESS & STRENGTH CONDITIONING
• TECHNICAL ABILITIES

Do remember to study hard for your promos, at the same time, dont forget to maintain your fitness! 2nd phase is going to be much more challenging mentally and physically.So we got to work SUPER SUPER SUPER SUPER SUPER x 10 hard if we even want to have a CHANCE in winning the A Div. Mr Ong wishes the team all the very best for the upcoming exams and he hopes to see everyone get promoted!STUDY AND TRAIN HARD!viva AC!


-hafiz