25th May 2006 - Coaching update.


What an awesome session. Back in Mujaji 1 after the 2 month slog in the wooden boats, we really achieved some crisp, fast paddling.

Before embarkation, we did a 4x10 (10 push ups, 10 sit ups, 10 x-over L, 10 x-over R, 10 squat jumps, 3x 20sec/10sec rest bridging).

Session focus: Power.
Power pyramid to 10..40 and back (normal, twist, power). Excellent surge on the power.
Front half, back half for 3 (20 boat, 20 front, 20 back).
Front half, back half (10s competitive)
Swapped J-man for Martin at sweep.
Front half, back half Resisted 50s (3x)
4x 10 boat, 30 in 4's.
2x drag race.
1x 250m race.
Gentle warm down eyes clossed / open.

Apologies:
Shane + Kerri (social commit), Mandi (work), Mike (Joburg), Carol (ill), Zayd (ill).
Des (overseas), Cragus (late at work).
Thor (CFA)

Crew:
Ben Nadir
Laura Malika
Sandra Coleen
Iemraan Faiza
Hayley Gillian
Mark J-Man / Martin
Vince Igshaan
Craig S
JJ
Martin/J-man

All in all, a great effort and commitment.

Next session: Saturday.
Twisting, abs and endurance.

Training update, week of 22 May 2006.

I will log activities here, and try log my measurements of time-trial times and mass here.

So far this week, I have simply run the Newlands Forest run with no runbacks, and 3 separate 15 push up sets during the run. According to Craigus, the forward run-time was approx. 41 minutes.

Tonight I'll be sweeping for the Breast cancer survivor ladies.

On Thursday we are going to return to fibre glass boats and start our strength and endurance training in earnest.
Expect pre-session push-ups (getting a bit cold to do them afterwards).

I'll post a blog after Thursday's session.

The Pledge

I pledge that by October the 1st, I will be between 83 and 85 kg, I will run the 4km time trial distance in under 16 mins, will be able to put out 100 push ups without rest, or 20 pull-ups (slow and extended).

To do this, I will not follow a fad diet, an oppressive regime of gym or routine. I will eat sensibly and train reasonably. We are professionals who have jobs and lives and loved ones - and if you fail to invest time in those things, you fail to be alive. Winning is only sweet if you keep perspective on your other activities.

May 2006
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Status: Premier club in the country
Upside potential: International in November - add International victory
Downside potential: slipping from top spot.

This is the coaching blog of the Cape Town Paddlesnappers Dragon Boat Club (PS). I will pass on the user details to any coach that succeeds me in time. Let's hope Blogspot goes on to record all our ups and downs, sessions and activities, opinions and discourse.

Primary Focus:
The main focus of this blog is Club Messages and Coaching updates.

Secondary Focus:
Allowing members and friends to communicate with the club without having to know who the secretary is.