Friendship Triangular Track & Field Competition, Manila, Philippines, 7 June 2007

Note: Pre-2010 track meeting (published when results became available)

The 1st Friendship Triangular Track & Field Competition was successfully held on 7th June 2007 at Manila, Philippines

The track meeting was between De La Salle University, Far Eastern University both top track & field teams in Manila and Sabah Athletics Team comprising of athletes from TSUBASA KINABALU ATHLETICS CLUB and NORTH BORNEO SPORTS CLUB. 

In Principle all three parties have agreed to sign a MOU in order to sustain the competition for the next ten years. Three such meets will be held in a year, the first one being held on 7th June 2007 in Manila and the next one will be held in Kota Kinabalu in September followed by the last one in Manila in December. 

Top Pilipino sprinter Ralph Waldy Soguilon who only ran 10.45 for the 100m in the USA last month welcomed the competition and said they need more meets like this one. Waldy anchored the the De La Salle 4x100m relay team to a stunning 40.4s victory, which comprised of his National team mates of Alex Gabito, Arnold Villaruebe and Albert Salcedo. 

The full results are:

100m

1. Fahrul Nazree (SABAH)  10.9

2. Jad Adrian Greene (SABAH) 10.9

3. Helmi Agustinus (SABAH) 10.9s

4. Bruce Lee (SABAH)        11.2

5. Jeffrey Lozande (FEU)    11.2

6. Soriano (De La Salle)      11.2

7. Romnick Herida (FEU)  11.3

8. Jonathan Lim (De La Salle) 11.4

200m

1. Helmi Agustinus (Sabah) 22.4

2. Jeffrey Lozande (FEU)  22.6

3. Romnick Herida (FEU) 22.7

800

1. Nelbert Ducusin (FEU) 1:55.3

2. Barcase (FEU) 1:59.2

3. Juan Akimi (Sabah) 2:02.6

4x100m Relay

1. De La Salle/Phillippine National Team - 40.4

2. Far Eastern University 42.9

3. Sabah Athletics Team 43.3

End.

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88th Australian Open Championship in Athletics / Commonwealth Games Selection, PERTH WA 2010

Perth, Australia - At his previous competition he had become World indoor champion, but Fabrice Lapierre had to produce something extraordinary just to win his national title in Perth on Sunday.

The 2005 champion, Chris Noffke, rocked Lapierre and set an appreciative crowd buzzing, with a fifth-round 8.33m (+1.2) to move out of a tie with Lapierre and into the lead.

“He put the pressure on me,” Lapierre said later, “and I didn’t want to lose.”

All very well, but what Lapierre needed to satisfy that want was a jump close to his legal best of 8.35m in 2009, or maybe his wind-assisted 8.57m in Madrid the same year.

What he produced was better than both, a monster 8.78m jump that looked big from run-up to landing. The white flag went up from the take-off board, the distance went up, the only glitch was a wind-reading of +3.1, well in excess of the maximum allowable 2.0.

Lapierre didn’t know what he might have jumped with a legal wind, nor did he much mind. Noffke could only respond with a half-aborted 7.27m in the final round and the World indoor champion was again, for the third time, Australian national champion.

Having done the distance in wind-aided conditions, Lapierre is confident he can produce something similar in legal conditions - something such as Jai Taurima’s Australian record 8.49m, for example.“It could have been 10 metres per second. That jump was incredible,” said Lapierre, “I don’t care what the wind was.”

Noffke got the consolation prize of clinching an automatic spot in Australia’s team for the Commonwealth Games later this year in Delhi. He also leapt past some great Australian long jump names in David Culbert, Tim Parravicini, Shane Hair, 1984 Olympic silver medallist Gary Honey, and Peter Burge from ninth to third on the national all-time list.



Hooker and Samuels also produce

Australia’s other two current World champions - Steve Hooker and Dani Samuels - were also in action on the final day of the championships at Perth’s new competition venue.

There had been talk of Hooker attacking Sergey Bubka’s world record 6.14m in the pre-meet publicity, but the Commonwealth, World indoor, World outdoor and Olympic champion had played his chances down a little.

“None of the world record talk came from me,” he emphasised after winning with a ‘modest’ 5.80m.

Hooker opened at 5.55m, then cleared 5.80m before failing twice at 5.95m and once at 6.01m to go out of the competition an easy winner (the next best height was 5.05m).

He nonetheless thought that the warm, sunny conditions of the final day and the consistent tailwind had offered the possibility of something more.

“They were good conditions to jump in,’ Hooker said, “and I’m a little disappointed I didn’t jump as well as I’d have liked.”

Samuels, who became the youngest women’s World champion in the discus in Berlin last year, won her specialty with a distance of 63.31m. It was her sixth national title in a row, all achieved before her 22nd birthday!

“I had two 63m throws and one more in the high 62m,” Samuels said, nominating it as one of her best-ever series.

Class of 2005 returns

Samuels was one of a swag of teenagers who won senior Australian national titles in 2005. Chris Noffke was another, and he has clearly emerged from a mediocre couple of years since.
Two others to make it back to the top this year have been Ben Offereins and Katherine Katsenavakis. Offereins has been a re-emergent star right through the Australian season, dominating the 400m and reducing his personal best to 44.86.

The 400 was one of the best events of the titles, with defending Commonwealth champion John Steffensen, defending national champion Sean Wroe, Olympic year emerger Joel Milburn and Offereins all vying for three individual spots for Delhi.

In the end, Offereins was simply too good for his opposition, daring them to chase him as he led all the way to win in 45.17. His time could have been faster had the new facility possessed starter speakers as Offereins started from lane seven on the nine-lane track.

He caught Steffensen to his outside in the first 120 metres. Wroe, on his inside with Milburn, chased hard, perhaps too hard as he dropped from second to fourth in the straight. Steffensen thrust his chest ahead of Milburn on the line to take second, 45.72 to 45.75. Wroe was fourth in 45.98.

“It was good to have John to chase,” said the winner. “I knew the others would be chasing me from the inside, so I decided to just go as fast as I could.”

Katsenavakis came to the top only at the end of the season, capping a return from a series of injuries. After a slow first lap, she won a stirring duel with defending champion Madeleine Pape up the final straight to win, 2:04.58 to 2:04.82.

Sprints/hurdles...

The sprints had been expected to be hot in Perth, but cool and still conditions late on Saturday held Aaron Rouge-Serret (10.17 this year) and Melissa Breen (11.34) back to winning times of 10.32 and 11.50, respectively.

Patrick Johnson, 37, took out a popular win in the men’s 200 in 20.78 just ahead of Rouge-Serret. It was Johnson’s first national title since the 200 in 2006.

Jody Henry capped a fine year with a 200/400 title double, defeating visiting Irish runner Joanne Cuddihy in the 200, and finishing second behind her in the 400.

Tamsyn Lewis was fourth in the 400 and second in the 400 hurdles to Lauren Boden (winner in 55.86) making it the first year since 1997 that Lewis has returned home from the nationals without a gold medal.

Distances...

Ryan Gregson took his first senior title when he outsprinted Jeff Riseley, Jeremy Roff and Mitch Kealey to win the 1500 just eight days short of his 20th birthday.

Gregson showed great maturity along with his known talent to win in 3:44.99 from Riseley (3:45.15) and Roff (3:45.37).

Lachlan Renshaw won the 800, controlling the final 300 metres of the race, in 1:46.66 to clinch a place in the Delhi team.

Kaila McKnight picked the right moment to hit peak form, taking the women’s 1500 narrowly from Bridey Delaney.

Eloise Wellings produced a 2:50 final kilometre to take the women’s 5000 in 15:23.53, while Ben St Lawrence caught Collis Birmingham just short of the line to take the men’s 5000 in 13:40.54. Birmingham injected a savage surge at 3000 metres which produced a final 2k of 5:05.

Throws...

World indoor shot finalist Scott Martin took that event from Dale Stevenson, 19.83m to 19.67m, and finished second in the discus to Benn Harradine, throwing 60.25m to Harradine’s 62.26m. Olympic finalist Jarrod Bannister threw 83.17m to win the men’s javelin from New Zealand’s Stuart Farquhar, 81.01m.World championships representative Kimberley Mickle produced a best of 60.66m to take the women’s javelin.

Jumps...

Liz Parnov became the youngest member of the team for Delhi when she won the women’s Pole Vault on countback from 2008 Olympian Alana Boyd at 4.40m.

Parnov, daughter of legendary vault coach Alex, younger sister of Vicky, niece of Tatiana Grigorieva and training partner of Steve Hooker does not turn 16 until next month.

Source:
Article: IAAF Website (full copy)
Photos: Owned by AdrianSprints.com

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Brave Sabah's Sprinters

Jad Adrian 2nd from right with the Australian
cup champion, Matt Davies at his left

The men's 100m Ist round of the 88th Australian Open Athletics Championship ran last night (16th April 2010) was probably the best I've seen of our two Sabah boys who as underdogs ran bravely against a world class field of Australians, naturalised australian from Nigeria Anthony Alozie and a lone Japanese Sakuma Kato.

The boys were never afraid and were enjoying every minute of their involvement in this championship knowing very well that they intend to run fast times against fast guys on the new Western Australia Athletics Stadium at Mount Claremont, a suburb outside Perth.

Although the times of Jad Adrian Washif (11.06s) and Eddie Edward Jr. (11.01s) season best, may not seem so attractive, thay are indeed run under very difficult conditions especially the weather which was 16 degrees celcius and rather cold. "I did not sweat during the warm up but I know this competition is very good for me" said Eddie and more like this is what I want he added.

According to Jad Adrian who ran 10.89s this year, "running against world class guys will help me to perform better when I compete in the Asian Universities Games later this year". We learn so much, we are still young and Australia is a place to compete".

Being brave enough to run against fast world class guys is not the only thing but they are also brave enough to come here with little funds, staying at Backpackers lodge in Northbridge, North Perth and eating protein bars to gain strength. One setback for our Asian athletes is the problem of poverty and lack of support from the authorities. But the "GO FOR GOLD" motto in this year's SUKMA is something that I want said Eddie.

This year's Australian athletics championship is also a selection trials for Australian athletes who wish to qualify for Delhi 2010, the Commonwealth Games in the Indian capital.

SABAH'S BORNEO POST

click here for full results

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New Sabah's Sprint Queen

7th April, 2010

KOTA KINABALU: Jarmella Washif is the new sprint queen of the Kota Kinabalu Division Schools Sports Council Track and Field Championship after upsetting favourite Cynthia Manghing in the Girls’ Under-18 100m finals yesterday.

The opening day of the meet saw the Ranau lass clock a personal best and which is also a record, 11.8s (hand time). Prior to this, her personal best was 12.3s at the State Championship last year. So for Cynthia who has been a dominant force in the blue ribbon event for the last two years now, has finally found a rival in the business, as Jarmella proved that she is now the one to beat.

Cynthia, representing Penampang, took the silver with a time of 12.1s followed by team-mate Jesyline Stephen, who claimed the bronze with 12.6s. Jarmella’s team-mate Emily Yukon finished in fourth (13.1s).

This was the first time that Jarmella has beaten Cynthia and she attributes her success to hard training.“I’ve been training very hard till I vomited,” she said.“And I have been training regularly … five times a week, except on Thursday and Sunday, which are my rest days. Jarmella is training under her personal coach Washif Jafri, who is her father!

Washif said that he was not really surprised to see her daughter go below the 12 seconds mark.“We have been working hard towards achieving this specific target. In fact I’m not too surprised. However, I didn’t expect her to do 11.8s because at most I’ve predicted is 11.9s.“And I expect her to do better as she has yet to peak. She is now at 90 to 95 per cent. We are hoping that she will hit her best form during the State Championship or the Sukma,” said Washif.

Meanwhile, Cynthia’s personal coach William Isidore was not too disappointed to see his sprinter finished as second best.“I think I’ll take her defeat in a positive manner. In fact this is a good lesson for her to learn from and help remind her that she is not unbeatable. I hope with this she will train even harder.

Besides the gold medal feat, Jarmella also won two silver medals. She claimed her first silver medal in the long jump event and she was quite happy with this as she only picked up the event barely a week ago. She leapt a distance of 4.98m to finish behind gold medal winner, Ranau’s Ana Lydia Tinngi who recorded 5.38m.

In the 4×100m relay, Jarmella and Co had to settle for second as the gold medal was won by Penampang, spearheaded by Cynthia. Jarmella can seal her sprint queen tag on the final day today as she will be running in the 200m event with both Cynthia and Jesyline as rivals.

In the boys’ category, Nicky Ah Hill from Tuaran emerged as the new sprint king of the Under-18 category. He clocked 10.7s to take the gold medal while the silver went to Sebastian Lee Azcona of Kota Kinabalu who was a fraction of second behind on 10.8s followed by team-mate Asif Farhan in third with 11s. Last year’s winner, Jesly Justin from Penampang claimed the fourth spot, also on 11 seconds.

Defending overall champion Ranau are on course to retain the title after bagging a total of 20 gold medals on the opening day. They also won 22 silver medals and another 12 bronze medals. Penampang is in second on 12 gold, five silver and 11 bronze medals while Kota Kinabalu was third with 9, 16 and 17 bronxe medals. Host Tuaran ended the day with 7 gold, 5 silver and 8 bronze medals. The meet ends today.

Report from sabah times

More reports;

1) Kosmo

2) Utusan

3) RTM

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Malaysian University Athletics Championship 2010 - VIDEO

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

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2010 Malaysian University Athletics Championship (MASUM) - HIGHLIGHTS

Jad Adrian of UPM had a night to remember after he retained his gold medal in the men's 100 final of the Malaysian university championship.

He clocked a time of 10.94s, ahead of SEA Games representatives, Zabidi Ghazali (10.94s) and Latif Nyat (10.99s) in a race against a slight breeze (-0.5 m/s).

UPM’s Karthik Jayamaran was in a great form heading the Malaysia Games (SUKMA) as he surpassed the ASEAN University Record (AUG) of  35:28.67s in the 10,000m with a time of 34:15.10s.

Karthik returned to track for the 5000m and clocked a meet record in 15:45.84s, which was only 14s away from the AUG record. He was then selected as the best male athlete of the championship.

Zaiful Zainal Abidin of UPM, the national 400m record holder displayed dominance and winning the event at 49.48s. He added another gold in the relays 4x400m. He also secured silver in the 200m, clocking 22.64s. UPSI’s Izuddin Yahaya won it at the end in 22.48.

Meanwhile UPM’s Yunus Lasaleh registered a personal best and finished first in the 800m in 1:57.14s.

One of the best days of the championship performances was from UPM’s Adi Alifuddin. Freshly from Tehran's Asian Athletics Championship in Teheran, he threw 16.20m in the shot put to eclipse the ASEAN university record which has stood at 16.03m.

Ahmad Firdaus Salim of UPM has successfully defended his title in both men’s Long and Triple jump. Firdaus leaped 6.80m in the Long Jump, 4cm further than his fellow Alzanizam (6.76m) but won comfortably in the triple jump, leaping a distance of 14.70m. The winning distance was nearly a metre from the silver medal winner.

Another record-breaking in jumps was in the men’s high jump. UPM’s Najwan Aqra bettered the old height of 1.95m with a 2.02m. However, he attempted to rewrite the AUG record of 2.10m but not successful.

UITM’s Azizi Fauzi and Muhammad Hazwan have given their bests in the men’s 10,000 and 400m hurdles respectively.

Azizi in his first appearance in the meet has timed 54.40.9s to claim his first gold medal while Hazwan posted 55.40s in the 400m hurdles to win gold.


In the women section, Norjannah Jamaluddin grabbed three gold medals in the 100m, 200m and 4x100m.

The 23-year-old currently fastest female sprinter clocked 12.36s in the 100m to win easily, then in the 200m with 26.29s. She then teamed up for the 4x100m relay and took gold. Her 4x400m team finished in 3rd.

Nurul Fazila Rahman of UPM claimed two Gold in the middle distances. Her first gold came from the 800m (2:38.31s) on the first day. She then clocked a new championship record in the 1500m at 5:29.49s. She added bronze from the 4x400m.

UiTM’s Nurul Huda Adul Akhir had a massive winning over the women’s javelin throw. She won in by nearly 15 meters with a distance of 42.12m. It also approximately 9m further than the AUG record. Her effort is getting 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 gave her a solid win but it was just 3cm less from the meet record. Siver and Bronze went to UTHM’s Shasha Nizam (5.13) and UiTM’s Nurrusliza Shukor (4.85m).

Noor Amira Nafiah of UPM eclipsed the championship record in the women’s Triple Jump. The SEA Games representative boosted her confidence heading to the SUKMA by posting 11.84m to win the 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

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 lifted
* Set/Repetition/Percentage/Recovery :
Low repetition 1-3 / High load 95-100% of 1RM / Full recovery.

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

3. Hypertrophy
* Aim : 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 Guidelines 

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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