Hi all, here are some training prog that u guys can use for land training.. Focus on slightly heavier weights n perform 3 sets 8-12 reps, minimize rest period n complete the wrkout in 1 hr.
1) Bench press (2sets decline, 2 sets incline)
2) Bend over row
3) lateral raises with dumb bell
4) 1 arm row
5) Upright row
6) Seated row
7) Push-ups ( Tabata style jon shld knw 4mins)
For core muscles 3 sets each:
1) Plank (1-1.5mins)
2) Flutter kicks ( Tabata style 4 mins)
Rdg,
Patrick.
Monday, October 5, 2009
Sunday, August 16, 2009
15 Aug 2009 - J.I. Race. The day we pulled it off. Alright!
Yes, we did it! Papillon did it again.
That's thrice in a row -
That's thrice in a row -
The 1st time, jostling in the wrong lane;
The 2nd time in the right lane and clearly the winner;
The 3rd time, heartstoppingly close.
Jurong Island Race 2009
Mixed Category
Champions
Heats 1:25:26
Semis 1:25:44
Final 1:26:08
Special note: Believe me - the stunned silence and confusion between euphoria/dread that follows a close finish between the first/second-placed boats is one of those rare, defining moments which one experiences only a few times in life.
(For our own longevity's sake, I do not recommend such exotic sources of thrills. But who cares - Papillon will still rejoice and celebrate, once we get over the shock. Or sooner, when we emerge with the favourable outcome! :)
And celebrate, we did.
The bushed but jubilant Papillon army sought refuge at a cosy home in Ang Mo Kio with the permission of our gracious hosts Su Li & Jui Goy, and fresh water and food supplies promptly arrived in the form of KFC and Pizza Hut. (Nope, this time we didn't have no 933 golden pillows that took forever to arrive. We do learn wisely from past experiences, you know.)
A great race, harrowingly close, but all the same, a triumph that deserves to be celebrated and treasured - for it didn't come easy. There were bouts of uncertainty, major disruption from turnarounds, erratic attendance at trainings (both land and water), rare was the training with all 10 on board, we shifted Paps from left to right to left just to balance the boat, and occasionally even had to borrow supersub rowers (dear Freddy, and also Ben CH(i)ONG-ing between Houston and Singapore but still making it a point to join us whenever he could).
As with all teams, there are bound to be movements and changes - we saw Pierre, Yen Nee, Christy and Marilyn sitting out to pursue various endeavours ; but we also saw our newly-minted Papillons - Xiuhuan, Lin, Kenji, Yan Geow - rise admirably to the occasion.
And that's the true mark of Papillon - though individuals may evolve, but the Team will stay strong, and will collectively give our best fight, no matter what challenges we face.
So be very proud of yourselves, be very proud of Papillon.
As our wise grand advisor Vincent Teo always says (something of the following essence, cannot remember exact words because every time I hear it, it sounds slightly different yet same same),
"If you win once, it could be luck. Twice, people might say you are good. Three times, no need to say already!"
= Chief Editor D.L. signing off =
Sunday, July 19, 2009
3 more water trainings - go go go!
HellOoOo Paps!
Sobering realization and exciting one - we have only THREE more water trainings before SHOWTIME!
Let's keep the gym sessions going - both strength and cardio.
And on Saturdays, we shall gather punctually at Lower Seletar to perfect our team coordination. We will count together, both mentally and out loud.
(Point to note: When we are fit, it's much easier to maintain focus and get our counts right - so again, back to fitness work at the gym.)
Strength + Cardio bursts + Flawless Papillon Coordination = J.I. dream come true.
Remember, we got to do it together. We've come so far and put in so much time and effort - just 3 more weeks to the awesome race of the season.
"Imagine a steel rod, grab it tight and pull yourself and the boat forward."
- Yea let's grab on tight, real tight, cos we're going on a heck of a ride!
= Chief Editor signing off =
Sobering realization and exciting one - we have only THREE more water trainings before SHOWTIME!
Let's keep the gym sessions going - both strength and cardio.
And on Saturdays, we shall gather punctually at Lower Seletar to perfect our team coordination. We will count together, both mentally and out loud.
(Point to note: When we are fit, it's much easier to maintain focus and get our counts right - so again, back to fitness work at the gym.)
Strength + Cardio bursts + Flawless Papillon Coordination = J.I. dream come true.
Remember, we got to do it together. We've come so far and put in so much time and effort - just 3 more weeks to the awesome race of the season.
"Imagine a steel rod, grab it tight and pull yourself and the boat forward."
- Yea let's grab on tight, real tight, cos we're going on a heck of a ride!
= Chief Editor signing off =
Saturday, June 27, 2009
27 June 2009 - It's always darkest before the dawn.
Dear Papillons,
Although we didn't make the cut to the finals, I think today was still a meaningful outing. It's the first ever Inter-Corporate Mixed event for SDBF 800m, and held for the first time at the Marina Barrage too. Weather was good, kites were flying high, race starter was corny - we really can't ask for more. (OK, maybe we'll ask for Ramlee burger the next time.)
Anyway! On a more sensible note...
If you ask me - honestly, I can't think of any reason why we should have won today; but I can think of a number of reasons why we did not win.
Strangely, this gives me hope -
Because we now know where we have to buck up, because competition won't wait for you - they only get stronger.
It also makes me excited -
Because I imagine what we can be, if we train hard, together.
And that's why I'm not dismayed by today's race - because we are now aware that we still have some way to go, and we know exactly how to get there. (Just as well that it hit us now - better now, than at J.I. race! 15 August...)
So... let us get goin, shall we? :)
= Chief Editor D.L. signing off =
Although we didn't make the cut to the finals, I think today was still a meaningful outing. It's the first ever Inter-Corporate Mixed event for SDBF 800m, and held for the first time at the Marina Barrage too. Weather was good, kites were flying high, race starter was corny - we really can't ask for more. (OK, maybe we'll ask for Ramlee burger the next time.)
Anyway! On a more sensible note...
If you ask me - honestly, I can't think of any reason why we should have won today; but I can think of a number of reasons why we did not win.
Strangely, this gives me hope -
Because we now know where we have to buck up, because competition won't wait for you - they only get stronger.
It also makes me excited -
Because I imagine what we can be, if we train hard, together.
And that's why I'm not dismayed by today's race - because we are now aware that we still have some way to go, and we know exactly how to get there. (Just as well that it hit us now - better now, than at J.I. race! 15 August...)
So... let us get goin, shall we? :)
= Chief Editor D.L. signing off =
Monday, June 8, 2009
6 June 2009 - Counting down... revving up.
Kallang, oh Kallang - we love you so much, we can't bear to train elsewhere.
This Sat, Papillons were still at Kallang! Where there always looms the threat of an eternally grumpy half-naked man barking at you, for various reasons eg. taking an extra sawed-off mobil1 bottle, taking life vests from other racks than the first, returning the boat 1 second late... blah. Oh well - life is not perfect, so what the heck.
But training was GREAT! Previous Sat we got started on race sets, and this week we continued on that track - and about time, too. We began the season by learning the new core-power twisting technique, spent subsequent weeks drumming it into our muscle memory before working on team coordination.
And now we have reached the stage where we put it all together, in a race set!
So far, things are looking good - but we will never know our true prowess, until we get the boat fully loaded with Papillons.
In these coming weeks, Coach Patrick will continue to try and bring up our stroke rate so that the boat can glide even faster without 'dipping' in-between strokes.
We can only do this, together! So let's all do our very best to make these last few trainings.
The 800m SDBF race has traditionally been an Open category - but this year, they have actually introduced a Mixed Category. Which means that we have a very good shot at it - but only if all of us are of one mind, to want it.
Let's revv up on the gym workouts (but please ah, don't overstrain) and more importantly, water-fitness - nothing beats a good solid rowing session with fellow Papillons!
See yous this Sat,
(The race looms - I am excited and how 'bout choo? ;)
= Chief Editor D.L. signing off =
This Sat, Papillons were still at Kallang! Where there always looms the threat of an eternally grumpy half-naked man barking at you, for various reasons eg. taking an extra sawed-off mobil1 bottle, taking life vests from other racks than the first, returning the boat 1 second late... blah. Oh well - life is not perfect, so what the heck.
But training was GREAT! Previous Sat we got started on race sets, and this week we continued on that track - and about time, too. We began the season by learning the new core-power twisting technique, spent subsequent weeks drumming it into our muscle memory before working on team coordination.
And now we have reached the stage where we put it all together, in a race set!
So far, things are looking good - but we will never know our true prowess, until we get the boat fully loaded with Papillons.
In these coming weeks, Coach Patrick will continue to try and bring up our stroke rate so that the boat can glide even faster without 'dipping' in-between strokes.
We can only do this, together! So let's all do our very best to make these last few trainings.
The 800m SDBF race has traditionally been an Open category - but this year, they have actually introduced a Mixed Category. Which means that we have a very good shot at it - but only if all of us are of one mind, to want it.
Let's revv up on the gym workouts (but please ah, don't overstrain) and more importantly, water-fitness - nothing beats a good solid rowing session with fellow Papillons!
See yous this Sat,
(The race looms - I am excited and how 'bout choo? ;)
= Chief Editor D.L. signing off =
Sunday, May 24, 2009
23 May 2009 - The Awesome ('all-sng') Pyramid /^\
It was a special Saturday.
Coach Patrick was on special assignment in Malaysia,
Ah Ben made a surprise appearance after an early morning landing from Houston,
And Papillon, being short on numbers and coach/coxswain, spontaneously hijacked a boat as Jon, Dawn, Xiuhuan, Joe, Lin and Ben gleefully hopped in with our friendly guys from the mens + vets teams.
(Must thank the guys for gallantly welcoming us to join the boat!)
But most of all, what made it special(ly xiong/terok), was the combined training led by Wee Kiang and Adrian. After a good warm up row towards Sheares Bridge, we were introduced to... The Pyramid. This endurance training consists of ascending sets of 2-min, 4-min, 6-min rows, before descending symmetrically in 6-min, 4-min, 2-min rows. During the sets, hard10s were freely called, and Papillon limbs threatened to give way. *Oof poof* - This must be the most punishing session so far this year.
And so my memory became a bit hazy. But I vaguely recall that we did two pace sets with the guys, both times employing the hard-30 start - and that worked well to bring the boat up. Although we were tired out by the time of the second set, I must say that our 'cut & paste' combined boat didn't do too shabbily at all! The surge was definitely there, but maintenance could be improved, if we want to keep up a powerful glide.
Overall it was an exhausting session, but it felt really good to work our core muscles hard. Post-rowing, the motley bunch of Paps + Mens + Vets gathered for a mass warm down by Cowan Lee-Gym-Trainer-Wannabe, followed by debrief. Our boat's coxswain Derrick rightly highlighted that we lacked stamina, and this showed in the pace sets when we couldn't sustain the power.
To overcome that, let's maintain a good balance of cardio and weights training in our gym routine! Interval training on the rowing machine and/or running will help alot in building our heart and lungs power, so that we can pull harder for longer without feeling faint during water training.
Build it up, build it up...
And keep the attendance coming!
PS: Please stretch your backs properly and rest well!
= Chief Editor D.L. signing off =
Coach Patrick was on special assignment in Malaysia,
Ah Ben made a surprise appearance after an early morning landing from Houston,
And Papillon, being short on numbers and coach/coxswain, spontaneously hijacked a boat as Jon, Dawn, Xiuhuan, Joe, Lin and Ben gleefully hopped in with our friendly guys from the mens + vets teams.
(Must thank the guys for gallantly welcoming us to join the boat!)
But most of all, what made it special(ly xiong/terok), was the combined training led by Wee Kiang and Adrian. After a good warm up row towards Sheares Bridge, we were introduced to... The Pyramid. This endurance training consists of ascending sets of 2-min, 4-min, 6-min rows, before descending symmetrically in 6-min, 4-min, 2-min rows. During the sets, hard10s were freely called, and Papillon limbs threatened to give way. *Oof poof* - This must be the most punishing session so far this year.
And so my memory became a bit hazy. But I vaguely recall that we did two pace sets with the guys, both times employing the hard-30 start - and that worked well to bring the boat up. Although we were tired out by the time of the second set, I must say that our 'cut & paste' combined boat didn't do too shabbily at all! The surge was definitely there, but maintenance could be improved, if we want to keep up a powerful glide.
Overall it was an exhausting session, but it felt really good to work our core muscles hard. Post-rowing, the motley bunch of Paps + Mens + Vets gathered for a mass warm down by Cowan Lee-Gym-Trainer-Wannabe, followed by debrief. Our boat's coxswain Derrick rightly highlighted that we lacked stamina, and this showed in the pace sets when we couldn't sustain the power.
To overcome that, let's maintain a good balance of cardio and weights training in our gym routine! Interval training on the rowing machine and/or running will help alot in building our heart and lungs power, so that we can pull harder for longer without feeling faint during water training.
Build it up, build it up...
And keep the attendance coming!
PS: Please stretch your backs properly and rest well!
= Chief Editor D.L. signing off =
Sunday, May 10, 2009
9 May 2009 - I smell blood.
New blood - that is.
Our EM orientation boat that has been quietly manufacturing future champion rowers the past weeks, has finally finished its run - and the newly passed-out recruits were seeded into our assortment of EM corporate teams.
So this week, we are happy to have Eileen Cai and Tan Yan Geow (conveniently renamed "Yan" / "Yan Dao") join Papillon at training. The two arrived in matching yellow tops - perhaps to highlight "I am new to the boat - please be nice to me"?
No problemo - Paps are always nice to everyone in our company - we all laugh and suffer together! *evil laughter*
(Sidetrack: Earlier in the wee hours, there was a raging thunderstorm which eerily made not a few Papillons smile secretly in their dreams. But the rain stopped, day broke, and the dream shattered - yes, training would go on as usual. Valiantly fending off the sleep monster - Jon, Desmond, Dawn, Jessica, Ah Ben, Yen Nee, Lin, Eileen and Yan Geow turned up to form a good crew of 9.)
Warm up was a friendly 50 push ups after 30 uncoordinated jumping jacks.
While launching, our tipsy boat was observed to be near drowning after excessive water intake from the thunderstorm earlier. A line of 5 boats threatened to break away from the pontoon as our dreamy(dreaming) Captain Jon uncharacteristically flailed in vain to pass the rope over while trying to berth our boat for safe loading. Miraculously, we still managed to eventually load up and row away... (Must be the blessing of Vesak Day.)
Our boat was listing to the right due to an imbalance of yin yang - too many guys on the right and girls to the left. A box of water soon restored equilibrium as it partnered Ah Ben as a silently supportive benchmate.
In between rows, while Coach Patrick imparted the Papillon stroke to our freshies, Jon tried in vain to introduce himself - but nobody seemed to be interested - to the amusement of the very entertained Dawn, Des and Jess who would have rolled on the boat laughing if it were not for safety concerns and space constraints.
Awww... where is the love?? Respect lei???! (HAHAHA.)
Meanwhile, a few of us were secretly happy that Patrick was well-occupied with questions from earnest student Lin! Wah good, can rest more.
Technique and coordination being the order of the day - we did 1-min pair rowing and the 20maintenance-10hard routine. We rowed from bridge to bridge - from 'Suicide Bridge' (aka '奈何桥'), to 'a Bridge too far'. Focus was on pulling hard in the water, not fast. I guess we must be getting it - because Patrick didn't have to correct us as frequently as he did the previous sessions. With the power and glide, when he asked "How do you find the boat movement?" - our answer was unanimously "GOOD!"
60 dips and a customary Papillon whoosh drew a nice (wobbly) fullstop to the session.
Paps - we are picking up now, the power and glide is there, and coordination improving too. Fitness-wise, will be restored with regular gym training. Let's build up to our peak and aim to repeat our feats of last year! As I remember a wise saying (from Crissa): "Winning does not grow on trees." We cannot expect to do well, if we don't put in the effort. I always believe: If you are going to do something - might as well make it good.
Some notes... (not meant to 'scold', but to remind) -
Warm up: If we cannot manage 50 push ups... it's time to hit the gym, really. We will eventually ramp this up to 80 (the number last year) - if anyone really cannot do it, then just stop and step out while the rest attempt to. Let's not stop others among us from achieving what they are capable of.
Punctuality: As a mark of respect for fellow teammates who arrive early (and bring out the paddles/life vests/bum pads for the team) - I'm sure we can all make the tiny effort to come on time so that as a team, we make the most of this once-weekly water training. 7:55 AM is the magic hour for starting warm up.
Attendance: If you are not able to make training - please inform Jon and myself in advance, so that we know the numbers to expect and hence whether we need to book the big boat, how many paddles/bumpads/life vests to take out, who to wait for... etc. Jon always makes the effort to email/sms a reminder to EVERYONE - so let's show him some love and just email/sms your one reply back.
Rest well Paps and have a great week ahead!
= Chief Editor D.L. signing off =
Our EM orientation boat that has been quietly manufacturing future champion rowers the past weeks, has finally finished its run - and the newly passed-out recruits were seeded into our assortment of EM corporate teams.
So this week, we are happy to have Eileen Cai and Tan Yan Geow (conveniently renamed "Yan" / "Yan Dao") join Papillon at training. The two arrived in matching yellow tops - perhaps to highlight "I am new to the boat - please be nice to me"?
No problemo - Paps are always nice to everyone in our company - we all laugh and suffer together! *evil laughter*
(Sidetrack: Earlier in the wee hours, there was a raging thunderstorm which eerily made not a few Papillons smile secretly in their dreams. But the rain stopped, day broke, and the dream shattered - yes, training would go on as usual. Valiantly fending off the sleep monster - Jon, Desmond, Dawn, Jessica, Ah Ben, Yen Nee, Lin, Eileen and Yan Geow turned up to form a good crew of 9.)
Warm up was a friendly 50 push ups after 30 uncoordinated jumping jacks.
While launching, our tipsy boat was observed to be near drowning after excessive water intake from the thunderstorm earlier. A line of 5 boats threatened to break away from the pontoon as our dreamy(dreaming) Captain Jon uncharacteristically flailed in vain to pass the rope over while trying to berth our boat for safe loading. Miraculously, we still managed to eventually load up and row away... (Must be the blessing of Vesak Day.)
Our boat was listing to the right due to an imbalance of yin yang - too many guys on the right and girls to the left. A box of water soon restored equilibrium as it partnered Ah Ben as a silently supportive benchmate.
In between rows, while Coach Patrick imparted the Papillon stroke to our freshies, Jon tried in vain to introduce himself - but nobody seemed to be interested - to the amusement of the very entertained Dawn, Des and Jess who would have rolled on the boat laughing if it were not for safety concerns and space constraints.
Awww... where is the love?? Respect lei???! (HAHAHA.)
Meanwhile, a few of us were secretly happy that Patrick was well-occupied with questions from earnest student Lin! Wah good, can rest more.
Technique and coordination being the order of the day - we did 1-min pair rowing and the 20maintenance-10hard routine. We rowed from bridge to bridge - from 'Suicide Bridge' (aka '奈何桥'), to 'a Bridge too far'. Focus was on pulling hard in the water, not fast. I guess we must be getting it - because Patrick didn't have to correct us as frequently as he did the previous sessions. With the power and glide, when he asked "How do you find the boat movement?" - our answer was unanimously "GOOD!"
60 dips and a customary Papillon whoosh drew a nice (wobbly) fullstop to the session.
Paps - we are picking up now, the power and glide is there, and coordination improving too. Fitness-wise, will be restored with regular gym training. Let's build up to our peak and aim to repeat our feats of last year! As I remember a wise saying (from Crissa): "Winning does not grow on trees." We cannot expect to do well, if we don't put in the effort. I always believe: If you are going to do something - might as well make it good.
Some notes... (not meant to 'scold', but to remind) -
Warm up: If we cannot manage 50 push ups... it's time to hit the gym, really. We will eventually ramp this up to 80 (the number last year) - if anyone really cannot do it, then just stop and step out while the rest attempt to. Let's not stop others among us from achieving what they are capable of.
Punctuality: As a mark of respect for fellow teammates who arrive early (and bring out the paddles/life vests/bum pads for the team) - I'm sure we can all make the tiny effort to come on time so that as a team, we make the most of this once-weekly water training. 7:55 AM is the magic hour for starting warm up.
Attendance: If you are not able to make training - please inform Jon and myself in advance, so that we know the numbers to expect and hence whether we need to book the big boat, how many paddles/bumpads/life vests to take out, who to wait for... etc. Jon always makes the effort to email/sms a reminder to EVERYONE - so let's show him some love and just email/sms your one reply back.
Rest well Paps and have a great week ahead!
= Chief Editor D.L. signing off =
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