Monday, 30 December 2013

New Year Musings

I once had a conversation with a parent about training our own children. He wanted to know how old my boys were. I replied 10 & 11. “Ah, the best age to train.” He responded.  
Reflecting on this, I recalled why coaches mentioned to me on numerous occasions that my boys were able to respond to workouts without the hassle of going through the basics. Perhaps just one or two bad habits to correct but generally it was a breeze. True, given that my boys are in the intermediary, but by and large, boys at this age are very responsive, inquisitive and an abundance of energy.
I can say training pre-puberty kids (under 12) is a satisfying experience because the results are visible.   Next year, Ryan will begin to undergo a physical metamorphosis. I am looking forward to his growth spurt so as he attains his speed and power naturally. Or will he, like his father, a slow starter in life? But jokes aside, I have seen boys at this age grew a few inches taller just over a few months. Now with an Adam’s apple, they greet me with a croaked voice.
When I observed the Elite 1 boys training in the Persatuan, there was a marked difference between boys of 12 and boys of 13 in terms of strength level. That for you is the power of the testosterone at work which I’m sure apart from their ability to perform leaping smashes, they will have a lot more to grapple with, such as body hair, raging hormones, facial acne and wet dreams. Don’t start me with the girls now.
Interestingly, now through sports science, research has shown that strength can be attained independent of age. This article in the net suggests that with correct dosage, children can increase their strength in training solely from neuromuscular (nerve-muscle conductivity) improvements.  Here’s an abstract of the article…
“Many coaches and parents believe that strength training is bad for children and even potentially dangerous. For instance, a myth exists that heavy weight-lifting too young will stunt growth. There is little research to suggest that weight training for young children is unsafe - in fact, most of it confirms that weight training is one of the safest exercises they can do. Weltman et al (1986) specifically studied the effects of heavy strength training on young boys. Strength training in young children will thicken the bones by promoting increased bone mineral density, and do nothing to hinder growth in length. Weight training with heavy loads is very safe if technique is correct and posture and stability are maintained. Poorly performed weight exercises are just as dangerous for adults as for children.”

How’s that for sports science? Maybe I will introduce this gradually but I can do with the racquet handle with a mild concrete weight at the head for now.
I have just started introducing plyometric exercises (box jumps, lateral jumps, power skipping etc.) which will be injected into their training diet.  So now a typical training session will start with stretching, dynamic warm-ups, plyometrics, shadow, specific shuttle feeds, corrective strokes and finish with strategy sparring.
We are still patiently waiting for their time to come but as long as their will remains strong, my wife and I will continue to support them. Perhaps my wife may have been more expressive, I may not have put it in words to them, but despite all the shortfalls, we love them all the same.
Happy New Year!

2013 Training Hours


Training Hours History

The boys took a 5 day break during Christmas this year for a holiday at Legoland. Looking back, 5 day break is rare. The other being in January whereby Ryan skipped 5 days when my Matrix was involved in an accident. Not even during their exam months, their breaks were 3 days in a row, never more. Even during these breaks, the boys will be involved in off court exercises eg. jogging, skipping, leg and foot exercises, video reviews etc.

The only time when Aaron took a break longer than 5 days was when he suffered an ankle injury back in September. What you dont see in this graph is that Aaron has actually lost close to 35 training hours because of this.

The decisive moment in 2013 was when we started training in Wira Tangkis club in May. This move has paved way for the boys to admit successfully into Persatuan Badminton Putrajaya in 2014.

We can see in the last 5 months, court hours has dropped mainly because the boys were engaged in private trainings (green bar). The hours may be shorter, but the intensity was certainly higher.

Also in November and December, the boys participated in seven tournaments consecutively which took away some training hours as well.

Finally, 2013 ended with a cresendo when Persatuan Badminton Putrajaya hosted the National Circuit Finals in Precinct 11. I enjoyed high level badminton displayed by the likes of Chong Wei Feng, Tan Chun Seang, Ramdan Misbun, Goh V Shem, Lim Kim Wah etc.

I like to specially thank all the coaches for their support and dedication, whom have contributed to the boys' development one way or another.

Merry Christmas.
  

Tuesday, 17 December 2013

FZ FORZA – ATM BADMINTON CHALLENGE 2013

Ryan & Aaron's last hurrah in 2013

The final tournament of the year ended in a disappointing finish for the boys. They were obviously exhausted from the strings of non-stop tournaments for the past one month. Even the jaded world no. 1 Lee Chong Wei conceded defeat to Kenichi Tago for the first time after a grueling back to back super series tournaments in Europe.

The tell tale signs were there as Ryan was nagging about his muscle fatigue on his ankle and calf since his Ipoh trip. Only now will he be able to take a deserved rest. As the curtain closes on 2013, we will take stock on the bitter sweet memories of our journey throughout the year.

We did right by making a difficult decision to move out of MBA. Be that as it may, our gratitude to the MBA coaches shall never cease. We also invested quite abit into private coaching although it is still in an infancy stage, we were very encouraged by the prospect of it whereby, Aaron was within a point short to become Champion in the Merdeka Challenge by Times BA. The boys also began to savour more podium finishes in the doubles category as well. 

On the other side of the coin, we as parents also shared the agony of Aaron’s ankle injury. We pray that we will never have to endure to see our sons suffer like that ever again. We also had to make an emotional decision to stop their violin classes after their 3rd grade exam in August. They can henceforth fully focussed on their first passion.

I guess the highlight in 2013 has been the successful entry into the Putrajaya state team. No doubt I admit they may not measure up with the top lot, but the opportunity to immersed themselves in top tier National Junior Circuit will definitely give them a new dimension to their badminton game.

So there you have it for 2013. Onward now 2014.        

Boys Singles Under 11
1st Round        : Aaron vs Wong Yee Zheng                    30 – 17                                 
2nd Round       : Aaron vs Muazzam Danish                    12 – 30

1st Round        : Ryan vs Tan Ming Yue                            30 – 20
2nd Round       : Ryan vs Edmund On                               24 – 30
 
Boys Doubles Under 11    
1st Round        : Ryan/Aaron vs Alex/Johnson                                 Walkover
2nd Round       : Ryan/Aaron vs Tan Ming Yue/Chong Ee Jack      23 – 30

Tuesday, 10 December 2013

KEJOHANAN BADMINTON PROTECH REMAJA TERTUTUP PUTRAJAYA 2013

Darren & Ryan BD U11 Runner-Up
Aaron BS U11 Semi-finalist
























This closed tournament was organized by the Persatuan Badminton Putra Jaya. The format of this tournament was played following the National Junior Grand Prix format ie. group and elimination rounds. For U11 boys singles, there were 4 groups and the top two players in each group will be qualified to play in the last 8 elimination round.

Aaron topped his group A standings whereas Ryan ended second in Group D. In the last 8 elimination round, Aaron overcame Low Hong Seng in 3 sets to make it to the semis. Ryan however fell to favourite Lee Jie Quan in 3 sets. His game fizzled out in the rubber set because of a slight injury sustained during game.

In the semis, Aaron was drawn to meet Lee Jie Quan and with much anticipation too since he has never beaten Jie Quan before. Our hopes were up when Aaron took the first set but in the second set, Aaron was too impatient and lost. In a fiery decider, Jie Quan was more composed and forced Aaron to commit a string of errors. Jie Quan emerged victor again. Considering both brothers have taken Jie Quan to 3 sets has been an achievement compared to where they were a year ago.

In U11 doubles, Ryan/Darren topped Group B whereas the younger pair of Aaron/Jie Yang came up second in Group A. They had to cross over to play each other in the semis.  Ryan/Darren proved too good and won in straight sets to meet Jie Quan/Aziq in the final. The game was one sided favouring the more experienced pair as Ryan/Darren were out of sorts.

For their efforts, Aaron took back two medals and Protech shoe bags whereas Ryan walked home with a runner-up medal and a Protech back pack.




Monday, 9 December 2013

IBOOKCOURT NATIONAL JUNIOR BADMINTON TOURNAMENT 2013

Low Hong Seng & Aaron BD U10 Semi-Finalist
This tournament was organized by Looi BA and was held in the newly built Sports Arena, Bukit Serdang. The organisers did good by offering RM2 per match for voluntary lines men. Many early exits went home happy as they had the opportunity to earn some pocket money from this.

In the Boys Singles U10, Aaron had a gallant run up to quarter final where he again met with Yap Juin An - the second time in two weeks. This time, Aaron gave a little more resistance but Juin An’s outlasted Aaron in the rallies. Aaron was beaten again but not without a glimpse of what he was capable of.

In the Boys Doubles U10, Aaron and Low Hong Seng first time partnership made it to the semi-finals before they were halted by the SSBA duo Wong Vin Sean & Lim Yang Feng.

Ryan’s campaign in the Boys Singles U12 was again dismal where he was taken down by Jamey Ong from Perlis BA in the third round. In the doubles with Darren Tan, they were also drawn to meet the Perlis player again and this time with partner Virrayut in the quarter finals. Once again, the game was stretched to deuce but they just did not have the tenacity to finish off the game.

Aaron and Hong Seng walked home with a medal and RM80 cash voucher each. Ryan on the other hand went home with a pocket full of cash from his industry as a lines-man. The coach gave encouragement to the boys to keep their spirits up but we knew in our hearts kind words were not enough. Having stripped bare their weaknesses for the opponents to see, the boys have to go back and work doubly hard to fine tune areas in their game which needed improvement.

Boys Singles Under 10
1st Round        : Aaron (Wira Tangkis) vs Marcus Tan (Le Champ)                            21 – 15, 27 – 25                  
2nd Round       : Aaron (Wira Tangkis) vs Cheong Min Hao (Cheong Wen)               21 –   2, 21 –  3 
3rd Round        : Aaron (Wira Tangkis) vs Chai Jing Chuong (RLBC)                        21 – 13, 21 –  8
4th Round        : Aaron (Wira Tangkis) vs Victor Wong (5/8)  (WKY)                       21 –   8, 21 – 15
Quarter Final   : Aaron (Wira Tangkis) vs Yap Juin An (3/4) (Twin Sports)               12 – 21, 16 – 21                  

Boys Singles Under 12
1st Round        : Ryan (Wira Tangkis) vs Kwan Kian Heng                                    Walkover                              
2nd Round       : Ryan (Wira Tangkis) vs Muhd Haikal Shaiifuddin                      21 – 18, 21 – 17
3rd Round        : Ryan (Wira Tangkis) vs Jamey Ong (3/4) (Perlis BA)                      11 – 21, 20 – 22

Boys Doubles Under 10    
1st Round        : Aaron/Hong Seng (1) (WT)  vs Bye
2nd Round       : Aaron/Hong Seng (1) (WT) vs Koh/Koh (WKY)                         21 –   6, 21 – 13
Quarter Final   : Aaron/Hong Seng (1) (WT) vs David/Kevin (SSBA)                  21 – 11, 21 – 19
Semi Final       : Aaron/Hong Seng (1) (WT) vs Vin Sean/Yang Feng (SSBA)  19 – 21, 15 – 21

Boys Doubles Under 12    
1st Round        : Ryan/Darren (WT)  vs Bye
2nd Round       : Ryan/Darren (WT)  vs Chai JY/Mohd Izzmir (RLBC)                21 – 19, 21 – 12
Quarter Final  : Ryan/Darren (WT)  vs Jamey Ong/Virrayut (Perlis BA)                    23 – 25,   8 – 21


Friday, 29 November 2013

PERAK CHINESE BADMINTON ASSOCIATION INTERNATIONAL CHALLENGE 2013

This was the first outstation campaign where by the boys had to stay in Ipoh for 3 nights/4 days together with 18 others representatives from the Wira Tangkis team.

Aaron strut his usual stuff in U10 until 3rd round meeting Yap Juin An (who was the runner-up in the recent HYS tournament).

In U12, Ryan couldn’t get his game going and fell in the first round to Too Ming Yap in an uncharacteristic performance. We were not sure if he was homesick but a disappointing result nevertheless.

In the U12 doubles, Ryan managed to exact his revenge over Too Ming Yap in an upset over their more illustrious opponent with his Penang partner, Wah Jia Wei. Alas, their Ipoh challenge came to an end in the quarter final losing to a girls pair of Nur Syaza Roshidi/Amira Nabilah Humairah. The boys were mauled in the second set. We were not certain if it was the gender thingy but their chivalrous mood certainly did not help their cause. Not until much later our coach pointed that the lasses from Kedah were the reigning U12 girls doubles national circuit and GP champions.

This exposure to outstation tournament certainly gave a new experience to the boys as not only do they have to cope with their badminton but also their personal welfare. The evident was clear when Aaron came back home without the slightest clue where his shoes and jacket were.


Boys Singles Under 10 Results
1st Round  :       Aaron vs Teh Kai Xuan                                      30 -  1              
2nd Round  :      Aaron vs Muhd Mustaqim                                  30 - 26
3rd Round  :       Aaron vs  Yap Juin An                                       22 - 30

Boys Singles Under 12 Results
1st Round :        Ryan vs Too Ming Yap                                      10 - 30

Boys Doubles Under 12 Results
1st Round :        Ryan/Aaron vs Razid/Rafiq                                30 –   9
2nd Round  :      Ryan/Aaron vs Wah Jia Wei/Too Ming Yap         30 –  28
Quarter Final :   Ryan/Aaron vs Nur Syaza/Amira Nabilah            22 –  24, 9 - 21

BUKIT JALIL GOLF & COUNTRY RESORT JUNIOR SINGLES BADMINTON OPEN 2013

L to R : Mak Min Hsien, Darren Tan, Ryan & Aaron
Ryan finally nailed his first title after overcoming his brother Aaron in the final of the boys singles U12 in 3 sets. With a stroke of luck as well, in an energy sapping semi-final vs his fellow compatriot Darren Tan, Ryan with sore muscle overcame Darren also suffered muscle cramps in 3 sets.

Both had a hectic back to back tournaments in the same week starting with Hooi Yee Sports, Selangor Closed and Putra Jaya Closed, came into this home club tournament with tired limbs and sore muscles.

Although, this is a small victory for Ryan, it is truly a satisfying win for him after all the pressure mounted on him to perform. He can now relish this little moment of triumph but not for long as he has bigger battles yet to come. Stay tuned for more.  

Boys Singles Under 12
1st Round        : Ryan vs Teh Kai Je                   21 – 19, 21 - 13            
Quarter Final   : Ryan vs Wong Hong Yuan         21 – 13, 21 - 15
Semi Final       : Ryan vs Darren Tan                    9 – 21, 21 – 16, 21 -11
Final               : Ryan vs Aaron                          22 – 20, 19 – 21, 21 -17

1st Round        : Aaron vs Goh Ke Vin                 21 -   1, 21 -  0              
Quarter Final    : Aaron vs Wong Mun Hou           21 – 12, 21 - 13
Semi Final       : Aaron vs Mak Min Hsien            21 – 13, 21 - 12
Final               : Aaron vs Ryan                           20 – 22, 21 – 19, 17 - 21


In F1 terms, its a 1 - 2 podium finish


Tuesday, 26 November 2013

MAYBANK PROTECH SELANGOR JUNIOR STATE CLOSED 2013 (1st Leg)

Since Ryan had an early exit in HYS, he was able to crash into the Selangor state selection at the legendary Dewan Hj Sidek at Kg Attap. Disappointingly as well, he crashed out in round two.

The run up to the finals was very interesting as debutant and unseeded Muazzam Danish upset No 3 seed Jimmy Wong 30 – 23 in round 4. He then pushed aside the much spoke about Yap Juin An (son of Yap Yee Hup) 30 – 23 in the quarters. Next he nailed his biggest upset by beating No. 1 seed Kenny Khiew in the semi finals 18 – 21, 21 – 15, 21 - 19. In the finals, he washed aside No. 2 seed Muhd Atef Haikal in straight sets 21 – 16, 21 - 13.

Results here...
Boys Singles U11

Indeed Selangor BA next year has a fearsome U12 team and certainly the team to watch out for in the National Circuit in 2.5 months time.

Boys Singles Under 11 Results
1st Round  :       Ryan vs Jason Manimaran                     30 -  5              
2nd Round       Ryan vs Amirul Arazi                             13 - 30

HOOI YEE SPORT JUNIOR BADMINTON CHAMPIONSHIP 2013

     
Mummy giving endless pointers to Aaron

The boys did not have a good outing in this tournament last year due to their severe stomach flu. I remembered Aaron vomited in the court this time last year and was forced to concede a walkover.

However, this year Aaron was able to play and performed   admirably up to quarter finals where he unfortunately had to meet with  last year’s U9 singles champion and top seed, Chia Jeng Hon. The Pahang ace was sharp but Aaron did not  go down without a fight. He came in late in the game but he  was too far behind and lost 17 - 30.

Ryan’s singles U11 only managed to reach the second round. Whereas for the doubles, all pairs were disappointingly eliminated in the first round.






Boys Singles Under 10 Results
1st Round  :       Aaron vs Ng Jhi Hao                 30 - 11             
2nd Round       Aaron vs Kok Jia Cheng            30 - 13
3rd Round  :       Aaron vs  Lee Qi Hong              30 - 17
Quarter Final :   Aaron vs Chia Jeng Hon            17 - 30

Boys Singles Under 11 Results
1st Round :        Ryan vs Brandon Ong               30 - 11
2nd Round :        Ryan vs Ng Feng Seng             22 - 30 

Boys Doubles Under 10 Results
1st Round :        Aaron/Jie Yang vs Marcus Tan/Bryan Chang       23 – 30

Boys Doubles Under 12 Results
1st Round :        Ryan/Darren Tan vs SM Mustaqim/MN Hakim      29 – 30


LOOK HERE, BAM!


Excerpt from Tan Sri Elyas Omar BAM President 1985 - 1993
 “It has been more than 20 years since we won the Thomas Cup. I think it is time to rebuild a strong team and stop focusing too much on individual pursuit and glory.”

“We had more than one singles player and we had several doubles combinations. There was depth. Now, we are lacking in this area. Look at how long (world No. 1) Lee Chong Wei has dominated the scene. None are closely challenging him."

“I may have been out of the badminton circle for some time but I do feel there is a need for BAM to re-organise themselves at the national and state level. There needs to be focus on development of talents.”

“There should be a lot of competitions – inter-school, inter-state, intra-state, age-group .... The way to go is to create a big pool of players below 14 years old. They should be trained under pressure cooker conditions from young. If they do this, a player by the age of 18, will have the boldness, courage and mental strength to face any opponent.”

“If I had stayed on (after 1993), I would have abolished the current structure. It is best to have one BAM, one constitution, one plan and one budget for all. The states should be dissolved but committees should be set up at every state.”

“Currently, the states have their own constitution and sometimes, we hear of infighting for power and position. This slows down the development programme in certain states as people in power are busy politicking.”

Tan Sri has hit the nail hard on the head, but was it hard enough?

Sunday, 10 November 2013

Badminton Junior Tournament Galore

You can hear a volley of cheers as the year end school holidays are just around the corner. This year, the junior tournaments lined up by organisers are aplenty, and many of them overlapped with one another. We were spoilt for choice and therefore just had to pick and choose for the ones that are relevant and suitable for the boys.

Lets wish the boys good luck and hope they can win someting from these tournaments.




Thursday, 31 October 2013

Sports Coaching : An Interview with Periodization Coach Tudor O Bompa

 

Periodization from a sport science point of view

Tudor Bompa has been called the father of periodization (training planning) and I bet there are very few athletes in the world who don’t owe their successes (even if they don’t realise it) to the former Romanian’s theories in some way or another.
Tudor Bompa
Bompa has had his detractors (maybe because he advised ‘drugs cheat sprinter’ Ben Johnson and his coach Charlie Francis in the Eighties), but I believe he is the genuine article. He did the research, proved the theory by coaching Olympic and world champions and should be hailed as one of the greatest practical sports sport scientists of all time.
Having training advice provided by coaches such as Bompa on Peak Performance Premium is what makes our online site such an exciting and informative resource.

PPP: How did you get involved in sport?

TB: Like almost every kid in Romania, I started to play football. Track and field also captivated me so much so that during my mid-teens I was very busy training and competing in both sports. I quickly realised that the athleticism I gained from track and field greatly helped my football. I was the fastest and the strongest in our junior football league and by the time I was 17 I was selected for the Romanian national under-18 side. And I was still training for track. I won a silver and two bronze medals in the under 18 national championships. These were in the sprints and the pentathlon, so I was busy! However, an unfortunate ankle injury terminated my football career.
Some of my best friends were rowers and due to my injury I found myself turning to this sport. Since I was genetically equipped for speed and power, I had to struggle to achieve a decent performance level in a sport where endurance is crucial. But somehow I managed and kept going to such an extent that I won a silver medal in the ‘four’ at the 1958 European Championships.
Professionally, I feel that I owe a great deal to my own sports involvement. I think that without the knowledge I gained from tens of thousand of hours of training and coaching I would never have reached my best as a professor, a sports training specialist and author.

Why and how did you get involved in sports science?

I realised that I lacked a great deal of scientific training knowledge. Therefore, for several years I read everything I could put my hands on. And remember, this was in a Communist society where access to information was available to only a selected few. I was coaching rowing and track and field. I was having success with the javelin in particular. I was also invited to coach the national rowing team level.
From that point on I had access to everything I wanted, including the chance to research many of the training elements that have captivated me: for example, strength training as it applies to different sports and the development of endurance. This was in the 1960s, and those were the years that really shaped my professional training philosophy.

You are widely acknowledged as one of the fathers (if not the father) of periodization. Do you accept this tag and what made you interested in this field?

Your statement greatly honours me, but it is slightly exaggerated. Let me share with your readers the evolution of periodization.
From the early years of the ancient Olympics, athletes have followed a very simple but logical method of training. They train to compete; compete in pre-Olympic and Olympic Games and then rest and relax. This is periodization – the athlete follows training phases (now called ‘preparatory, competitive and transition’ phases).
A Russian professor, Leonid Matveyev, was the first to use the term periodization in terms of planning the phases of an athlete’s training. He borrowed the term from history, where periodization describes the phases of human history – for example, antiquity, the Middle Ages, and so on.
Matveyev was the first author to really analyse statistically what the Soviet athletes used in training for the 1952 Olympic Games. His work validated the concept of periodization… that is, that the annual training plan should be divided into phases of training, with each phase having a specific training objective. And that these phases themselves should also be subdivided into even smaller training phases called ‘macro-cycles’ (of two to six weeks’ duration) and ‘micro-cycles’ (a week of training).

How did you get on with the Russians?

It’s funny, looking back on my time then, as the Russians wanted to steal everything that had been successful in any of the Eastern European countries. So much so that, in the West, it’s often thought that the Russians discovered everything in training!

What’s the difference between the periodization methods that evolved in the Fifties and those of the present day?

The difference between periodization in the 1950s and nowadays is that 1) we have created several variations of periodization and 2) in our planning and periodized training we apply sports science more effectively. With research and through the efforts of top coaches we constantly discover and produce better information that enriches the science of training.

How did you and your colleagues determine if periodization worked?

As I indicated, many elements of periodization have evolved as a result of a better understanding of sports science or through research – for example, at the Romanian Olympic training centre in Bucharest and Timisoara. It started when we tried to work out why our athletes failed to reach peak performances at the most important competitions!


We are particularly interested in your work on the development of sport-specific strength – where did this interest develop?

In 1963, Mihaela Penes, a junior javelin thrower from Romania, was left without a coach when she moved to another city. I was approached to help her. I applied what is now known as the ‘periodization of strength’ to her training. At that time nobody regarded maximum strength (‘MxS’) as a key determinant of power.
The logic of the time – and one that is still held by many coaches today – was that, since power is the dominant ability in javelin, for example, it (power) has to be trained all the time. However, my logic was different. Since power is a function of MxS, you have to develop MxS first and then convert it into power, prior to participating in major competitions. Many coaches ridiculed me for training MxS. They said that ‘MxS will make you slow’!
However, the knowledge we now have of exercise physiology justifies what I believed back then and still believe in: that is, the scope of MxS to recruit more fast-twitch (speed- and power-producing) muscle fibres. This contrasts with power training, which increases the discharge (firing) rate of the muscle fibres.
During my first winter with Mihaela I tested my theory and realised that levels of power were much higher following the periodization of strength. This was in contrast to other athletes who followed the standard training methodology of year-round power training. This was further vindicated by practice, as Mihaela achieved outstanding testing results and a national senior record.

Mihaela won the 1964 javelin Olympic gold…

Yes… since Mihaela was an athlete unknown outside of Romania, I wanted to surprise all her competitors at the Tokyo Olympics. To achieve this, I added another different ingredient into the training plan. This was, that her first attempt had to be the best of the day when throwing and strength/power training!

We did this in training for almost two years. In Tokyo, none of the other throwers were looking out for Mihaela, and with her first throw she threw an Olympic record. Shock! All the other throwers had long faces. And they still had them by the end of the competition, as she climbed the podium to collect her gold medal.

Why the emphasis on weight training for power – if there are still those that need convincing?

The best way to answer this question is to show the relationship between strength and other motor abilities.
During an athletic action such as sprinting, the athlete recruits a certain number of fast-twitch muscle fibres – the higher the number, the greater the ability to display both strength and power. Let’s assume that athlete ‘A’ can recruit 60% of all their fast-twitch fibres and athlete B only 55%. Who will display the higher level of power?
But it should be remembered that, according to the periodization of strength, maximum levels of power can only be reached after the MxS phase. The training time to achieve this is as follows:
1. Anatomical adaptation: three to six weeks
2. MxS: six weeks
3. Conversion to power: five to six weeks

You said there are different periodization models…

Yes – the double(two peaks), and triple (three peaks) periodization models resulted from detailed studies.
In the 1960s, most athletes used a mono-cycle, or one-peak annual plan – this used to be a typical plan in track and field. At first, I also used the one-peak annual plan in rowing, too. But it soon became apparent that the best performance was achieved in early summer (June) and could not be replicated in the late summer (August) – during the World Rowing Championships, for example – with these methods.
This failure made me critically analyse what I was doing with my athletes. More testing and research followed and I finally realised that for sports where a coach has to plan at least two peaks per season, he/she has to use a plan which I called, at that time, ‘double-peak periodization’.
An example: between the first peak in June and the second peak in August, I had to put in a mini- preparatory phase (involving mostly MxS and power training). A very short transition period was also included in June, at the end of the first peak – this lasted for two weeks. The result, the following year, was two world champions in rowing.
This variation of periodization evolved into what I now call a ‘bi-cycle’ or ‘double-peak’ annual plan.

You’ve had your detractors…

Yes, despite the success of my methods I have my detractors, especially in the USA. Several sports scientists have claimed that I didn’t really create all the elements of periodization I have described in my books. They claim that the Russians developed them! And that I ‘just’ brought them to the West!
My reaction: show me a Russian book or article written anywhere between 1960 and 1980 that discusses periodization of strength/power! The periodization of endurance! The periodization of speed and agility! And so on.
In fact, two books of mine have been translated into… Russian!

Has periodization theory changed significantly?

There have been a number of articles recently, touting ‘the end of periodization’. These, to me, just supplant linear periodization with undulating periodization (UP).
I read such an article and was very disappointed to realise that the author confused loading patterns with the periodization of training! Anyway, for those who claim the end of periodiszation, I have two questions/comments to make:
a) do they really understand periodization? I regret to say this, but the more a person questions periodization, the more I question his/her understanding of sports science and training in general. Let me simply say that for as long as you want to be an effective coach, you have to be well- organised and conduct a well-organised and planned periodized training methodology.
And
b) if periodized training is ineffective, what is left to us? We either have periodization or chaos! Choose what you want.

And what is undulating periodization?

So-called undulating periodization is nothing but changes to the patterns and magnitude of training loads during a week of training. Olympic weight-lifting athletes have used variations of loading patterns for generations. Since the Sixties, the variation of loading magnitude per week has also been used in most sports, matching strength- training intensities to the intensities planned for specific training days (days with low-, medium- or high-intensity training, for instance). This is better expressed as alternating training loads as a percentage of 1RM.

Is there truly a ‘key’ weight lift for a power athlete, such as a sprinter? Recently I read an article where the dead-lift was identified by one coach…

For sprinting and any sports that desire quickness, maximum speed and agility, the triple extensor muscles – gastrocnemius and soleus, quadriceps, and gluteus maximus – are determinant for ultimate performance. When sprinting, the propulsion phase (the push-off against the ground) is crucial. Weak propulsion potential will increase the duration of the contact phase, making the athlete slower. The stronger the triple extensor muscles, the shorter the duration of the contact phase. A short duration contact phase means improved speed.
Now, the dead-lift does not strengthen the calf muscles! Period! It strengthens the hamstrings – which are essential in terms of power and strength in terms of shortening the recovery phase of the running step (bringing the heels up toward the buttocks).
I recommend the following exercises for sprinters (and any athletes) who want to become faster and more agile (in this order):
a) calf (heel) raise
b) squats
c) a suitable hamstring exercise.

What makes a successful coach?

A few simple comments… have an inquisitive mind! Experience as many methods as possible
to realise what works best. Beware of salesmen! Always challenge instructors promoting ‘novelties’! Read, read! and read again! You’ll find out what is good and what is…trash!


Tudor Bompa has written 15 books and these have been translated into 18 languages. To date, these have sold 650,000 copies worldwide.As a coach in Romania he coached numerous top athletes, including the 1964 Olympic javelin champion Mihaela Penes.
He is the only coach who has produced Olympic and world champions in two different sports – track and field, and rowing.
To find out more, go to www.tudorbompa.com

KEJOHANAN BADMINTON PIALA PUSINGAN TERBUKA KUALA LUMPUR 2013

This is the fourth installment of the junior tournament organized by Times Badminton Academy.

Aaron have just recovered from his ankle injury came back into competitive badminton a little rusty. He again cross swords with his nemesis Wong Vin Sean in the third round and this time went down after a close fight 29-30 to the determined 9 year old. Their head to head record now ties at 2 -2. Vin Sean continued with his fine form to become champion under this category.

Ryan made it to the third round as well in the U12 category to meet Pui Chai School player Lok Chong Ming. The match started evenly but as the match progressed, his couldn’t lift his game to match his opponent’s deft touches and lost 19 - 30.  

In the U12 doubles, the brothers performed admirably marching up to semi-finals meeting Muhd Yusrizal / Izz Adli from Pro Badminton Academy. The brothers managed to take advantage of their opponent’s shaky start but towards the end, the bigger sized opponent overcame their gremlins and finished off the game in a flurry. As consolation, the boys collected their semi final medals for their effort.

This tournament is a good reality check. There is still some time for us to work on the boys’ specific areas that needed refining. We will attempt to peak them at the right time for their November major tournaments.

Boys Singles Under 10 Results
1st Round  :       Aaron vs Bye               
2nd Round  :       Aaron vs Poon Zhi Chung          30 -  2
3rd Round  :       Aaron vs  Wong Vin Sean          29 - 30

Boys Singles Under 12 Results
1st Round :        Ryan vs Lee Wei Long               30 - 13
2nd Round :        Ryan vs Chan Yong Yao            Walkover          
3rd Round :        Ryan vs Lok Chong Ming           19 - 30

Boys Doubles Under 12 Results
1st Round :        Ryan/Aaron vs Chow Bing Han/Ooi Wei Xiang    30 - 12
2nd Round       Ryan/Aaron vs Lim Yi Ke/Tan Kok Shen            30 - 28
Quarter Final:    Ryan/Aaron vs Kingston Tan/Lee Choon Shen    30 - 16
Semi Final :      Ryan/Aaron vs Muhd Yusrizal/Izz Adli                24 - 30

Wednesday, 18 September 2013

September : Frustrating Month

September was a frustrating month. Somehow, the club training intensity has dampened due to circumstances beyond my control and the boys were not getting the benefit they needed. I tried to salvage the quality of training by supplementing them with our own private sessions in Bukit Jalil but an unexpected shoulder injury from my routine badminton session has hampered my right arm movement.  A harsh reminder that age is catching up. My wife was also busy with her work schedules and her long term knee problem has not got any better.
Already Aaron has lost about half of the training hours due to his nasty ankle injury sustained in the beginning of the month. As at the end of September, he is still not 100% and cannot be loaded yet. To top it all off, the school final academic exams are in early October. So some training days will be sacrificed in the last weeks of September and just as well for the boys to rest their aching muscles. Why not? Afterall, its already a frustrating month.  

Monday, 9 September 2013

Lateral Ankle Sprain

We hope Aaron will have a speedy recovery
The injury jinx befell Aaron again. This time he twisted the outside of his right ankle ala Lee Chong Wei style during his training session last Saturday at MBA. The boys were to take part in their school ranking match later that morning but this unfortunate incident meant the much awaited match with Lee Jia Quan will have to be put in the back burner for now. Instead Ryan will have his opportunity to take on the Harcroft Number 1. Despite Ryan leading 15-14 before the change over, he lost steam in the second half and went down 18 – 30 to a more polished player.

After Aaron’s injury was examined by a sinseh, he was advised to rest for a week or two. The swell and pain was getting to him as he has low tolerance for pain. This was a big blow to his training programme, especially knowing that the major tournaments were just around the corner. I wasted no time to start Aaron on his ankle rehabilitation, exhausting all traditional and home remedy treatments I can think of, scouring youtube and internet 'How-Tos" on ankle massages and remedies available. 

It will be a race against time now.