Usain Bolt on Rafael Nadal "Laures Sportsman of The Year" Awards

>> February 08, 2011

Renowned tennis player, Rafael Nadal added his second awards of "Lauraes Sportsman of the Year" yesterday in a ceremony held in Abu Dhabi. For the record, he has been honoured the award for the first time in 2006.

The 24-year-old who won the French Open, Wimbledon and US Open titles in 2010 beat out the Filipino boxer Manny Pacquaio, NBA’s Kobe Bryant, footballer Lionel Messi and others.

Usain Bolt (I'm not gonna waste my time to introduce who the man is!), gives a credit to Nadal but announces a warning to get the same award next year.

Well, it's not arrogant!, it's a sort of encouragement for fans to book the World Championship's tickets and witnesses Usain Bolt smashing the World records. Below is Bolt's 'official announcement' on the facebook:


The complete list of Laureus winners is as follows:

World Sportsman of the Year: Rafael Nadal
World Sportswoman of the Year: Lindsey Vonn
World Team of the Year: Spain World Cup Team
World Breakthrough of the Year: Martin Kaymer
World Comeback of the Year: Valentino Rossi
World Sportsperson of the Year with a Disability: Verena Bentele
World Action Sportsperson of the Year: Kelly Slater
Lifetime Achievement Award: Zinedine Zidane
Spirit of Sport Award: European Ryder Cup Team
Sport for Good Award: May El-Khalil

Read more...

Altitude Training - Benefits, Methods, Guidelines, Training Sites

>> February 07, 2011

Without getting into very details (because I'll continue to cover the rest in the future), this post will provide only the general illustration regarding altitude training.

One of the reasons for altitude training is to increase the hormone synthesis  (i.e. erythropoietin) to stimulate more red blood cells. The main function of red cells is to carry oxygen from lungs to the tissues and organs.

When the body has more red blood cells, higher oxygen delivery can be effectively transported and this will result in an enhancement of aerobic respiratory, e.g. maximal oxygen consumption (VO2 Max). The improvement in the value of VO2 Max can be translated into an improvement of aerobic or endurance capacity as well as anaerobic capacity.

How do you define altitude?

Altitude is defined as 'height above the sea level' as follow:
1) Low Altitude: Up to 1500 metres
2) Moderate Altitude: 1500 to 2500 metres
3) High Altitude: 2500 to 4000 metres
4) Very High Altitude: 4000 to 5500 metres
5) Extremely High Altitude: Above 5500 metres
+ Death Zone: 8,000 metres (human cannot acclimatize)

Duration of altitude training

Normally, duration of altitude training depends on the height of altitude, training methods, purposes etc.. However, there is some guide to follow. The higher the altitude, the lesser the time needed for altitude training. Based on many findings, for an altitude of 2,500 m, the concentration of erythropoietin in blood will increase during the first day of altitude exposure and continue to rise up to 3rd weeks. It will then reaches the plateau state during the 4th week. Hence, 3-4 weeks could be the ideal duration at high altitude.

Method of Altitude Training.

1) Live High - Train High
The period of time to stay at altitude for this method might be shorter because athletes would get a chronic exposure to high altitude. However, many findings suggested that this method will lead to a 'detraining'.

2) Live Low - Train High
Very seldom used. An athlete would only expose to high altitude for a few hours during training. But again, training at altitude has the negative impact on the training qualities, especially fast and hard efforts.

3) Live High - Train Low
Most effective and commonly used. This method allows a maximum intensity of training and athletes would get enough exposure to high altitude (at least 8 hours). However, this method requires athletes to stay at high altitude for at least 8 hours a day for about 3 to 4 weeks.

Guidelines of altitude training

Swiss scientist, Manuel Bueno recommends the following guidelines for altitude training:

Phase 1: Recovery, 2-3 rest days at sea level prior to departure
Phase 2: Acclimatization, 3-6 days light training after arrival at altitude
Phase 3: Training with increasing loads (14 - 16 days). In the first phase purely aerobic endurance training, in the second phase a return to usual sea level training.
Phase 4: Recovery, the last 2 days at altitude

High load of workouts should be avoided during the first week after returning to sea level.The first important competition should be 2 to 3 weeks after the last day of altitude training.

International Sites for Altitude Training (just to name a few)

1) 2,700 metres - Toluca, Mexico
2) 2,644 metres - Bogota, Colombia
3) 2,561 metres - Cuenca, Ecuador
4) 2,400 metres - Iten, Kenya
5) 2,365 metres - Addis Ababa, Ethiopia
6) 2,300 metres - St. Cugat, Barcelona & Spain
7) 2,130 metres - Flagstaff, Arizona United States
8) 2,000 metres - New Mexico, United States
9) 2,050 metres - Sestriere, Italy
10) 1,950 metres - Kesenoi-Am, Russia
11) 1,900 metres - La Loma, San Luis Potosi, Mexico
12) 1,850 metres - Font Romeu odeillo, France
13) 1,800 metres - Kunming, China
14) 1,748 metres - Johannesburg, South Africa
15) 1,675 metres - Nairobi, Kenya
16) 1,600 metres - Secunda, South Africa
17) 1,550 metres - Davos, Switzerland
18) 1,400 metres - Pretoria, South Africa
19) 1,392 metres - Bloemfontein, South Africa
20) 1,360 metres - Thredbo Village, Australia

Potential sites for altitude training in Malaysia

Kundasang Ranau at Sabah located at 1600m (average) above sea level

1) 1,600 metres - Kundasang, Ranau, Sabah
2) 1,770 metres - Bundu Tuhan, Ranau, Sabah
3) 2,000 metres - Mesilau, Sabah
4) 1,500 metres - Cameron Highland (Kea Farm), Pahang

Recommended readings:  
High Altitude Medicine and Physiology 
High Altitude Illness & Wellness
Training Mask Elevation High Altitude Mask for Athletes 
East African Running: Toward a Cross-Disciplinary Perspective
Exercise Physiology: Energy, Nutrition, and Human Performance 

Read more...

13th IAAF World Championship in Athletics, Deagu South Korea 2011 - Entry Standards

>> February 05, 2011

The 13th World Championship in Athletics will be held at Deagu, South Korea from 27 August  to 04 September, 2010. Each member of IAAF is entitled to enter their qualified athletes only. Athletes must be achieve the entry standards during the qualification period from 01.10.2010 (01.01.2010 for the 10,000m, Marathon, Combined Events, Race Walks and Relays) to 15.08.2011. Entry standards are as follow:

Auto-Qualification:
1) Defending World Champions (from the 2009 World Championship)
2) Area Champions (E.g: Asian Champion, European Champion etc.)
3) At least one athlete per event for the host nation (South Korea)
4) One wild card (for each gender) will be given to nations who have no qualified athlete


Note:
1) A maximum of three athletes per nation with "A" standard will be allowed to participate.
2) A maximum of one athlete per nation with "B" standard + one or two athletes with "A" standard will be allowed to participate.

Read more about entry standard here

Recommended reading materials: 
Runner's World Training Journal
1983 World Championship in Athletics  
Athletics 2009: The International Track & Field Annual 
Runner's World Complete Book of Women's Running

Read more...

Harry Aikines Gym Workouts - Incredible Strength

>> February 02, 2011

Harry Aikines-Aryeetey reminds me about Ben Johnson's exceptional strength. He has the great qualities of strength, power and endurance that are uncommon in ordinary top sprinters.

Harry is the 2006 World Junior champion at the 100 metres, and the 2005 World Youth champion at 100m and 200m. He is part of Great Britain's 4x100 m relay team which won the bronze medal at the 2009 World Championship in Athletics.

To date, the Englishman has a personal best of 10.10s at the century dash. Alright, check out his videos, performing a maximum front squat, power clean at 170kg, 40 chin ups in 46 seconds and "extreme" muscle ups:

 

Harry performs a 1 rep max (190kg) front squat:

 

Fast and nice technique at 170kg Power Clean!


So you want to maintain a fast arm swing for 10-11 seconds?!  
40 times chin ups in 46 seconds 
  

And this is a great example of incredible upper bodystrength: 
it's require a proper technique and strength
(of course), or you can't even do one rep, try it!

Read more...

Seven Reasons Why Fitness Centre or Gym Sucks

>> January 30, 2011

This is a quick list about the crap things during practice especially in the private fitness centre or gymnasium. I suppose, I would lists many more stories concerning this matter but in this post I will focus the 7 regular habit of trainers and trainees that you will see in the fitness centres.

The story is not intended to pointing out some people out there. However, the most important thing when you step foot into the fitness centre is to exercise effectively, comfortably and enjoy. Therefore, kindly "be informed" and get ready about the following things before joining a gym or fitness centre.

1) Guys show-off
I do believe that each fitness centers elsewhere in the world has an idiot guy. These guys thought that they’re the king of weight training and trying to be the hero and show-off about their broad shoulder in spite of having weak core strength.

2) Over Hypertrophy
I would get sick to see a person who bulk up or over exploited the upper body muscles like the ultimate warrior while having pin-sized legs like a puppy dog.

3) Free Training Tips
Two situations, whether he will ask you for a training tips or he will voluntarily to become your consultant like an expert!

4) One pack or Six Packs
Good thing is at least the one-pack guys who want to get a six-packs asking you strategy and tips about abs workouts. But then you cannot bear those guys anymore, they start to report you each day about daily improvement of the abs. After that, they will get you with the topic of supplement food and etc. etc..

5) Smell
Everyone knows "breathing is crucial" during lifting weights or running at treadmills. But when a smell guy come to practice around you, then you better go home. Do you ever thought it ruins the quality of workouts? Sorry but to be honest you cannot breathe properly.

6) Warm up
Unless he or she is a true athlete, you'll not see people in the fitness centres do the warm up properly. One story in the past, one guy sees me doing half squat 180kg, he walks right to the next squat cage and attempted the same weight with terrible technique, and without warm up. Of course he failed at all of his attempts, and immediately back home.

7) "I've already 6 months in the gym doing weights, but no improvement".
Well, what you have done in six months? Non-functional workouts, non-systematic planning, spending the whole time talking about 6 packs, too much time on dumbbells, everything nonsense!

UPDATE (October 2012)
8) Subscription or the Fees
Exercise maximizes the qualify of life (health).  You can do your workouts anywhere you want to.  In order to do exercise regularly you may need different environments so you won't get bored. Many fitness centres today have introduced a "contract" system.  They like to call it "commitment". Once you have registered as member, they will hold you as long as they can.  I don't say this system is very negative.  From a positive perspective, this system would get you engaged with exercise regularly. But please get a clear clarification from the centre on this. Please read and understand their terms. In this system your credit card will continue to pay them even though you don't go to the centre anymore.  And in fact, if you want to stop subscription you will need to pay to deactivate your account.

Read more...

Complete Videos of Latest Athletics World Records

>> January 29, 2011

This is a part four (Women's field events) of Track and Field World Record's Videos.

Click here for part 1 (Men's track events),
Click here for part 2 (Men's field events),
Click here for part 3 (Women's track events)





High Jump
2.09m STEFKA KOSTADINOVA (Bulgaria), 1987 Rome ITA



Pole Vault
5.06m YELENA ISINBAYEVA (Russia), 2009 Zurich GER



Long Jump
7.52m GALINA CHISTYAKOVA (USSR), 1988 Leningrad USSR


Triple Jump
15.50m INESSA KRAVETS (Ukraine) 1995 Goteborg SWE



Shot Put
22.63m NATALYA LISOVSKAYA (USSR), 1987 Moscow USSR

will be embedded once it become available

Discus Throw
76.80m GABRIELA REINSCH (East Germany), 1988 Neubrandenburg GDR

will be embedded when it becomes available

Hammer Throw
78.30m ANITA WLODARCZYK (Poland), 2010 Bydgoszcz POL



Javelin Throw
72.28m BARBORA SPOTAKOVA (Czech Republic), 2008 Stuttgart GER



Heptathlon
7,291p JACKIE JOYNER-KERSEE (United States), 1988 Seoul KOR

Read more...

2011 Track and Field World Records

>> January 27, 2011

This is a part three (women's track events) of the Track and Field World Records' Videos. Click here for part 1 (men's track events), Click here for part 2 (men's field events)

100 Metres
10.49s FLORENCE GRIFFITH-JOYNER (United States), Indianapolis USA 1988


200 Metres
21.34s FLORENCE GRIFFITH-JOYNER (United States), Seoul KOR 1988


400 Metres
47.60s MARITA KOCH (East Germany) Milan ITA 1982


800 Metres
1:53.28s JARMILA KRATOCHVILOVA (East Germany) Munich GER 1983
-to be embedded once it become available

1500 Metres
3:50.46s Yunxia Qu (China), Beijing CHN 1993


5000 Metres
14:11.15 TIRUNESH DIBABA (Ethiopia,)Oslo NOR 2008
-to be embedded once it become available

10,000 Metres
29:31.78s WANG JUNXIA (China), Beijing CHN 1993


Marathon
2:15.25s PAULA RADCLIFFE (Great Britain, London ENG 2003


100 Metres Hurdles
12.21s YORDANKA DONKOVA (Bulgaria), Stara Zagora BUL 1986
-to be embedded once it become available

400 Metres Hurdles
52.34s YULIYA PECHONKINA (Russia), Tula RUS 2003
-to be embedded once it become available

3000 Metres Steeplechase
8:58.81s GULNARA SAMITOVA-GALKINA (Russia), Beijing CHN 2008


4x400 Metres Relay
3:15.17s USSR, Seoul KOR 1988
(Tatyana Ledovskaya, Olga Nazarova, Maria Pinigina, Olga Bryzgina)

Read more...

Latest Videos of Track and Field World Records (P2)

>> January 25, 2011

Video collection of the latest Track and Field World Records. Men's field events + decathlon (Part 2). Click here for part 1 (men's track events)

High Jump
2.45m JAVIER SOTOMAYOR (Cuba), Salamanca ESP 1993
Pole Vault
SERGEY BUBKA (Ukraine)
6.14m Sestriere ITA 1994
6.15m (i) Donetsk UKR 1993

Long Jump
8.95m MIKE POWELL (United States), Tokyo JPN 1991

Triple Jump
18.29m JONATHAN EDWARDS (Great Britain) , Gotenburg SWE 1995

Shot Put
23.12m RANDY BARNES (United States), California USA 1990

Discus Throw
74.08m JURGEN SCHULT (East Germany), Neubrandenburg GER 1986

Hammer Throw
86.74m YURIY SYEDIKH (USSR) ...2nd best performance

Javelin Throw
98.48m JAN ZELEZNY (Czech Republic), Jena GER 1996

Decathlon
9,026p ROMAN SEBRLE (Czech Republic), Gotzis AUT 2003

Read more...

ASIAN LEADERS (Men)

To be updated

STATISTICS

STATISTICS

ASIAN LEADERS (Women)

To be updated

Statistics


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