Malaysian University Athletics Championship 2010 - VIDEO

>> March 18, 2010

2010 Malaysian Sports University Council (MASUM). Men's 100m Final VIDEO

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2010 Malaysian University Athletics Championship (MASUM) - HIGHLIGHTS

>> March 05, 2010

Jad Adrian of UPM had a night to remember after retained his gold medal in the men's 100 final of Malaysian university championship. He clocked a time of 10.94s, ahead of SEA Games representatives, Zabidi Ghazali (10.94s) and Latif Nyat (10.99s) at the race against a slight headwind -0.5.

UPM’s Karthik Jayamaran is in a great form heading the Malaysia Games (SUKMA) when he slashed the Asean University Record (AUG) 35:28.67s in the 10,000 with a new mark of 34:15.10s. Only half-recover from the 10,000m Karthik once again shows his best effort to break the 5000m meet record in 15:45.84s, short 14s from the AUG record but enough to ensure him to become the best male athlete of the championship.

Also in action was the national 400m record holder Zaiful Zainal Abidin of UPM. Zaiful displayed his dominance of the quarter miles event and winning the event at 49.48s, and adds on another gold in the relays 4x400m but didn't able to win the 200m, clocking 22.64s for silver. He was piped by UPSI’s Izuddin Yahaya (22.48) on the last metres.

Meanwhile UPM’s Yunus Lasaleh registered a personal best and finished first in the 800m in 1:57.14s. The achievement gives some hint a fast time would be achieved at the Malaysian games in May.

One of the best days of the championship performances in a long time in universities meet was UPM’s Adi Alifuddin, still in his great condition from the Asian Athletics Championship in Teheran a few days ago, threw 16.20m in shot put and eclipsing the Asean university record 16.03m.

Ahmad Firdaus Salim of UPM successfully defended his title in both men’s Long and Triple jump. Firdaus leapt 6.80m in the Long Jump, just 4cm further than a fellow Alzanizam (6.76m) but wins comfortably in the triple jump with a distance of 14.70m, almost a metre ahead of the silver medal winner.

Another record breaker at jumps was in the men’s high jump. UPM’s Najwan Aqra bettered the old height 1.95m to a new 2.02m. However, he failed in the three attempts to rewrite the AUG record, 2.10m.

UITM’s Azizi Fauzi and Muhammad Hazwan posted their best in the men’s 10,000 and 400m hurdles respectively. Azizi in his first appearance in the meet timed 54.40.9s to claim his first gold medal while Hazwan stopped the clock at 55.40s in the 400m hurdles to win gold.


In the women section, Norjannah Jamaluddin clinched the women sprints titles after 3 gold medals victories-  100m, 200m and 4x100m. The 23-year-old national sprinter of UPM took her first gold in the 100m by clocking 12.36s, then 200m (26.29s) and 4x100m relay. Teammed-up in the 4x400m in the other hand was ended up with bronze.

Nurul Fazila Rahman of UPM was in her top form and wins 2 Gold of middle distances. Her first gold came from the 800m with 2:38.31s on the first day. In the women’s 15-hundredth a day later she clocked a new championship record with 5:29.49s. She added bronze from the 4x400m.

UiTM’s Nurul Huda Adul Akhir scintillated the second day by a massive winning over the women’s javelin throw. Nurul Huda won by almost 15 metres with a distance of 42.12m, 9m further than the AUG record. Her effort is close to the 2011 SEA Games qualifying mark of 45.95m.

Meanwhile, UPM’s Siti Nurul Ain clinched gold in the women’s shot put with a championship new record of 12.43m. Silver went to Rahilah of UiTM with 12.05m effort while UMS’s Asong Joseph threw 9.58m for bronze.

Next, UPM’s Siti Zubaidah Adabi was the highlight in the third day morning in the long jump final. The distance of 5.40m gives her a solid win but fewer 3cm from the meet record. Siver and Bronze went to UTHM’s Shasha Nizam (5.13) and UiTM’s Nurrusliza Shukor (4.85m).

After that, Noor Amira Nafiah of UPM eclipsed the championship record in the women’s Triple Jump. The SEA Games representative boost a confident heading to the SUKMA by posting 11.84m to win gold medal in her first meet of this season.

All in all, University Putra Malaysia (UPM) topped the medal table with 22 gold, 26 silver and 6 bronze medals, ahead of University Technology Mara (UiTM) with 8-8-5 and University Education of Sultan Idris (UPSI) in the third overall with a haul 3-7-3.

For full results click HERE
For photos click HERE

Photo credit: Ahmad A-Fai

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2010 Malaysia Athletics Calendar / Kalender Olahraga Kebangsaan Malaysia 2010

>> March 03, 2010

JANUARY
24 FTAAA Under Distance Meet, Tun Razak Kuala Lumpur

FEBRUARY
06 Putrajaya Night Marathon, Putrajaya Malaysia
07 Perak AAA Under Distance, Ipoh Perak
21 Lari Berganti-Ganti Terbuka NS, P.Dickson N.Sembilan
24-26 Asian Indoor Championship
26-28 Malaysian Universities Athletics Championship (MASUM), UPM Selangor

MARCH
03-04 FTAAA Junior Meet, MSN KL
07 FTAAA All Comers, Tun Razak KL
12-14 13th World Indoor Championship, Doha Qatar
13 KL Towerton (Night) Menara KL, Kuala Lumpur
13 Marathon Mini Olympic TLDM, Lumut Perak
14 Asian Race Walking Championship, Nomi City Japan
18-20 Kejohanan Olahraga Mini Olimpik TLDM, Lumut Perak
20-21 MAAU Octagon Under Distance Meet, Kuala Lumpur Malaysia
24-29 Marathon KL/Maran, KL/Maran Malaysia
27 30th Milo Golden Miles Races, Kuching Sarawak
27 National Cross Country, K.Bahru Malaysia
28 38th IAAF World Cross Country Championship, Bydgoszcz Poland

APRIL
04 Kejohanan Olahraga Terbuka POAD, Kerian Sg. Gedong Perak
10-11 69th Negeri Sembilan AAA Athletics Open Championship, Seremban
16 Kejohanan Olahraga POAKN Zon Utara, A.Setar Kedah
16-18 88TH AUSTRALIAN OPEN CHAMPIONSHIP IN ATHLETICS, Perth WA
17-18 MAAU Octagon All Comers, Kuala Lumpur Malaysia
18 Jerantut National 10K Run, Jerantut Pahang
18 Penang AAA Round The Horses Relays, Jalan Sepoi Penang
24 Kota Kinabalu City International Marathon, Kota Kinabalu Sabah

MAY
01-02 Sarawak Junior Championship, Kuching Sarawak
01-02 Pahang Octagon Open Junior & Senior Meet, Temerloh Pahang
07-08 Kedah AAA Octagon Open Championship, A.Star Kedah
08-09 Perak Open Junior Championship, Ipoh Perak
08-09 Selangor Junior Athletics Championship, National Stadium (Warm up Track)
14 POAS Zon Tengah Athletics Meet, A.Setar Kedah
17-22 Malaysia Sports School Council (MSSM) Championship, J. Bahru Johor
21-23 PHILIPPINE OPEN TRACK & FIELD INVITATIONAL, Manila PHI
22 Penang Junior Athletics Championship (Under 23), City Stadium Penang
22-23 Asian Youth Athletics (Qualifications) , Singapore
26-27 5th SEA Junior Athletics Championship (Rescheduled, See Oct.)
28-29 CHINESE TAIPEI INTERNATIONAL TRACK & FIELD MEET, Taipei City
29-30 FTAAA State Athletics Meet, MSN Kuala Lumpur
30-31 PRE-SUKMA Athletics Meet, Malacca

JUNE
01 Asian GP, Banglore India
04 Pre-Sukma Athletics Meet, A.Setar Kedah
05 Asian GP, Cemburi India
07-09 Army Inter-Units (ATM) Athletics Championship, UPM Serdang
09 Asian GP, Chennai India
13-16 XIII Malaysia Games (Sukma) U23 , Malacca Malaysia
27 Standard Chartered KL Marathon

JULY
01-04 Asian Junior Athletics Championship, Hanoi Vietnam
03-04 Johor AAA Athletics Championship, Johor Malaysia
04 KWYP Penang Hill Climb, Youth Park Penang
04 Ipoh International Marathon, Ipoh Perak
10-11 HONG KONG INTER-CITY OPEN ATHLETICS MEET, Hong Kong
10-11 71st Selangor Octagon AAA Championship, Petaling Jaya Malaysia (Postponed)
11 Seremban Half Marathon, Seremban Negeri Sembilan
17-18 Perak AAA Athletics Championship, Ipoh Perak
17-18 Penang Open/Junior Athletics Championship (U17) , USM Penang
17-18 57th Sarawak State Athletics Championship, Kuching Sarawak
12-16 ASEAN School, Kuala Lumpur Malaysia
20-25 13th IAAF World Junior Championship, Moncton Canada
24 Kelantan AAA Athletics Championship, K.Bahru Kelantan
28-30 ATM Athletics Championship, Ipoh Perak
30-01 MAAU Octagon Athletics Meet (Closed) , Kuala Lumpur (Postponed)
30-01 71st Selangor Open Track and Field Championship, Petaling jaya


AUGUST
01 Tanjung 10KM Run, Jalan Sepoi Penang (Postponed)
06-08 Sabah Open Track and Field Championship, Kota Kinabalu postponed
07-08 Sabah Open Track and Field Championship, Kota Kinabalu (REVIVED)
17-23 1st Youth Olympic Games, Singapore

SEPTEMBER
04-05 11th IAAF World Cup in Athletics, Split Croatia
09 Kelantan AAA Road Relay, K.Bahru Kelantan
11-12 5th IAAF World Athletics Final, Rabat Morocco
18 MAAU Grand Prix II, Kuala Lumpur
21-24 47th ATM Athletics Championship, Ipoh Perak
24-26 MAAU Athletics Championship Postponed
25 MAAU Grand Prix I, Kuala Lumpur Malaysia
25 8th 100 Plus Relay Championship, Kuching Sarawak
29-02 Oct. THAILAND OPEN TRACK AND FIELD MEET, Thammasat University, Rangsit THA

OCTOBER
03 Tanjung 10KM Run, Jalan Sepoi Penang
06-12 19th Commonwealth Games, New Delhi India
09 5th IAAF World Half Marathon Championship, Nanning China
15-17 MAAU Octagon Open Athletics Championship, Kuala Lumpur Malaysia
17 KWYP City Run, Komtar Penang
24 Kedah Relays, K.Ketil Kedah
26-27 5th SEA Junior Athletics Championship, Bangkok Thailand
30 MAAU Grand Prix II, Kuala Lumpur Malaysia
30-31 Perak All Comers Meet, Ipoh Perak (?)
30-31 MAAU Malaysia Open Athletics Championship 2010, Kuala Lumpur

NOVEMBER
21-27 Asian Games (Athletics) , Guangzhou China

DECEMBER
02 10th Asian Marathon Championship
07-11 Asian Master Athletics Meet, Bukit Jalil Kuala Lumpur
12 STARWALK PISA, Penang
12-19 1st Asian Para Games, Guangzhou China
17-21 ASEAN UNIVERSITY GAMES, Chiang Mai THA
19 Penang AAA Round The Island Relay, Esplande Penang
31 One Mile Dash Run, Kuala Lumpur Malaysia

Last Updated 28th of Sept 2010

>>> MASUM CALENDAR 2010 Download

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Weight Training TIPS

Strength qualities in weight training
 
1) Maximum strength
* Aim: Maximum load to be lifted
* Set/Repetition/Percentage/Recovery :
Low repetition 1-3 / High load 95-100% of 1RM / Full recovery.

2. Strength
Aim: General strength
*Set/Repetition/Percentage/Recovery :
3-5sets / Low – Medium repetition 3-8  / 80-95% of 1RM / 2-5 mins

3. Hypertrophy
* Aim : To increase muscles size
* Set/Repetition/Percent/Recovery :
3-5 sets / Moderate and high repetition 8-12, 70-80% of 1RM / 60-90 sec

4. Endurance
* Aims : To produce repeated contraction under conditions of fatigue
* Set/Repetition/Percent/Recovery : 
4-8 sets / high repetitions  15-100 / low intensity 30-40% of 1RM / 30sec

5. Power
* Aim: To develop fast and powerful movement
* Set/Repetition/Percent/Recovery:
2-4 sets / Medium repetition 4-8 / 30-60% of 1 RM / 2-5 mins

How to estimate your 1 repetition maximum (RM)

FORMULA
1 RM =  [ (r  ÷ 30 ) + 1 ]  x  w
r – Repetition
w – weight

Situation: to estimate your bench press 1RM
Choose your preferably loads  = 70kg
Maximum repetition you can do = 13 times

Hence;
1 RM =  [ (r  ÷ 30 ) + 1 ]  x  w
r – repetitions, w – weight
1 RM = [ ( 13 ÷ 30 ) + 1 ]  x 70
1 RM = [ 0.4333 + 1 ]  x 70
1 RM = 1.4333 x 70
1 RM = 100kg (an estimate Bench Press 1 RM)

General Training Goals  

1. Off-Season : Hypertrophy, Muscular Endurance
2. Pre-Season : Strength, Endurance, Power
3. In-Season  : Strength, Endurance, Power
4. Transition : Strength

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MASUM Athletics Championship - Gallery

>> March 01, 2010

Some of the pictures from MASUM. Click HERE

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Latest Malaysian Annuals

STATISTICS (Malaysia)

Malaysian Athletics Top Lists 20.10.2013 here
Malaysian Athletics Top Lists 30.09.2013 here

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Southeast Asia Top Lists 20.10.2013 here
Southeast Asia Top Lists 31.07.2013 here
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