 Physical fitness test |
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  Feb 9 2010, 11:39 AM
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#1
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 Member  Group: Members Posts: 119 Joined: 26-June 05 Member No.: 167  |
Would like to know on how to improve on my Standing Broad Jump and 2.4 km run?
Tried to jump on a flat surface but my knees hurt like hell the next few days. Working on leg curls and leg press on alternate days currently. 
-------------------- Do or do not, there is no try. Stop ogling at me while I am doing the biathlon! "The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well." -- the Olympic creed, Baron Pierre de Coubertin Don't wish that things were better, wish you were better! --Jim Rohm |
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 Feb 9 2010, 03:09 PM
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#2
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 Member Group: Members Posts: 161 Joined: 9-July 09 From: Singapore Member No.: 9,558 |
QUOTE (TriSucculent @ Feb 9 2010, 11:39 AM)  Would like to know on how to improve on my Standing Broad Jump and 2.4 km run? Tried to jump on a flat surface but my knees hurt like hell the next few days. Working on leg curls and leg press on alternate days currently. 2.4km run think you hv to do more short distance, sprints. read somewhere in Testosterone nation that they do this puke session. that means you literally run as fast until your lungs feel like gonna explode and your at the brink of nauseating. I did this for 3 weeks once a week, and I felt a moderate improvement in my own timings. strengthening your muscles which is what your doing is definitely another gd start. if jumping on concrete perhaps on softer ground will be a better option for you bro. -------------------- one can never consent to creep , when one feels the compulsion to soar
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Feb 12 2010, 06:13 PM
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#3
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Member Group: Members Posts: 161 Joined: 25-April 09 Member No.: 9,292 |
2.4km- do 400 sets and move up to 800 interval sets. similar interval workpouts or fartleks also work. running 5ks at aerobic pace will also help.
SBHJ- get the technique right. its all in the explosive action so dun swimg swing swing so much. |
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Feb 13 2010, 08:35 AM
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#4
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Member Group: Members Posts: 119 Joined: 26-June 05 Member No.: 167 |
QUOTE (ghostofwinter @ Feb 12 2010, 11:13 AM) 2.4km- do 400 sets and move up to 800 interval sets. similar interval workpouts or fartleks also work. running 5ks at aerobic pace will also help. SBHJ- get the technique right. its all in the explosive action so dun swimg swing swing so much. Thanks. Will try out intervals. However, intervals should only be done once per week?
-------------------- Do or do not, there is no try. Stop ogling at me while I am doing the biathlon! "The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well." -- the Olympic creed, Baron Pierre de Coubertin Don't wish that things were better, wish you were better! --Jim Rohm |
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 Feb 13 2010, 08:36 AM
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#5
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Member Group: Members Posts: 119 Joined: 26-June 05 Member No.: 167 |
QUOTE (Vijch @ Feb 9 2010, 08:09 AM) 2.4km run think you hv to do more short distance, sprints. read somewhere in Testosterone nation that they do this puke session. that means you literally run as fast until your lungs feel like gonna explode and your at the brink of nauseating. I did this for 3 weeks once a week, and I felt a moderate improvement in my own timings. strengthening your muscles which is what your doing is definitely another gd start. if jumping on concrete perhaps on softer ground will be a better option for you bro. Thanks for the tips!! 
-------------------- Do or do not, there is no try. Stop ogling at me while I am doing the biathlon! "The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well." -- the Olympic creed, Baron Pierre de Coubertin Don't wish that things were better, wish you were better! --Jim Rohm |
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Feb 15 2010, 11:16 AM
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#6
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Member Group: Members Posts: 64 Joined: 21-December 08 Member No.: 8,880 |
Intervals can be done more often than once a week, just not on consecutive days.
As for sbj, i work on technique and power. One drill for technique may be to jump up stairs. Just be careful to not hit your shin or fall backwards. Maybe start with jumping 3 steps then more as u become more confident. |
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Feb 18 2010, 10:45 AM
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#7
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Member Group: Members Posts: 119 Joined: 26-June 05 Member No.: 167 |
QUOTE (jcsk8ter @ Feb 15 2010, 03:16 AM) Intervals can be done more often than once a week, just not on consecutive days. As for sbj, i work on technique and power. One drill for technique may be to jump up stairs. Just be careful to not hit your shin or fall backwards. Maybe start with jumping 3 steps then more as u become more confident. Do you mean jumping on stadium or HDB flat stairs?
-------------------- Do or do not, there is no try. Stop ogling at me while I am doing the biathlon! "The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well." -- the Olympic creed, Baron Pierre de Coubertin Don't wish that things were better, wish you were better! --Jim Rohm |
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Feb 18 2010, 11:16 PM
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#8
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Member Group: Members Posts: 64 Joined: 21-December 08 Member No.: 8,880 |
Both are fine actually. Hdb may be better cos have railing in case lose balance. But not just one step at a time leh. For girls should be about 3 or 4 at a time. Guys should be 4 or 5 at a time.
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Apr 11 2010, 08:36 PM
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#9
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Member Group: Members Posts: 119 Joined: 26-June 05 Member No.: 167 |
Patting myself now that I was able to achieve the gold standard for SBJ and shuttle-run.
Will concentrate on interval training to reach gold target for 2.4 km run! 
-------------------- Do or do not, there is no try. Stop ogling at me while I am doing the biathlon! "The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well." -- the Olympic creed, Baron Pierre de Coubertin Don't wish that things were better, wish you were better! --Jim Rohm |
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