If you were to translate this test for a junior such as myself who is 15 years of age, what would the requirements for each station be?
* 3km run: 2.6km in 11:50-------fail * 400m run:------pass * 100m run:------pass * Sit-ups: pass * Bench Press: pass * Squats: pass * Skipping:---------fail I can't skip. I do maybe 15 and then I get all tangled up! I would have to train alot more to get the 3k run.
* 3km run: Below 11m 50s * 400m run: Below 70s * 100m run: Below 13s * Sit-ups: 55 a min. * Bench Press: 70kg * Squats: 100kg * Skipping: 263 sets in 3m The only one I shake my head about in there is bench press and squats but I'm doing weights, hehehe I wonder if I can make it by the end of the year I can do 100kg on leg press, but I dare not for my back on the squats oh btw, that skipping HAS to be double step skipping. 263 double step skips in 3m becomes quite hard to do since u musn't stop for too long in 3 minute. You can score an average of 100 skips per minute though. And when you try, you better try for 5 min because when they test you you're bound to stuff up unless you have super duper mentality
I can marginally beat 6 of the 7 and am way short on the 7th. Guess I'm not turning pro any time soon :crying:
Sorry I don't have the details for women pros. But I suppose they must be less onerous. Maybe you may wish to discount 20-30% from the above marks just for testing yourself. But if you are close to the above marks for every station, then you must be pretty fit!
BRL, come to Singapore when you graduated and be a foreign talent in your own speciality, not necessarily in badminton. One added incentive is you are able to play badminton the whole year round and with talented imports such as Iwan!
* 3km run: Below 11m 50s ===> Haven't tried * 400m run: Below 70s ===> Done (Less mass to carry around ) * 100m run: Below 13s ===> Done ( Less wind resistance ) * Sit-ups: 55 a min. ===> Done ( I do lots of situps ) * Bench Press: 70kg ===> Haven't tried * Squats: 100kg ===> Haven't tried * Skipping: 263 sets in 3m ===> Cake ( I skip a hell lot ) Well that's mine....
Quite similar to Indonesian National team training.. I posted here a while ago about the training method one goes thru in the Indonesian Pelatnas squad. It's quite similar to what SBA has to offer. Actually me and several people met and spoke to Haryanto Arbi in last year's U.S. Open and he told us that whilst in the Indonesian National team, he used to run the 4x400m(1 mile) 2x sometimes 3x a day, with breaks in between, once a week. Everytime he runs, he timed himself and tried to beat his previous time, more like a challenge for him(I'm sure he can go faster than the time below). I guess that's where the stamina and lung endurance comes in. After that, he will do shadow badminton as well as shuttle pickups, timed, not just regular speed(He does that about 4-5 sets with about 20 reps, 2x a day). Sometimes he will train on sand, doing shadow badminton. Then after that he'll do regular practice/drills and sparring. But most of the time, he(and the team) trained on conditioning and on their legs/lower body.
Beach press is standard or not standard type?? How many times? Big different.. 70kg is quite heavy if u don't gym regularly..
actually one very important factor is missing...the reps. 70kg is easily with some training if you are talking about like 4 -6 reps. but if talking about 3 sets of 12. that is a different story. same goes with the squats
I think it means 1 rep. i.e. What is the maximum you can bench press or squat. 70kg bench press gets you 50 points 100kg squat gets you 50 points
question about this test Do you have all the test with all the points? How old they start to test the players from singapour? Thanks
Interval between?? One interesting question: What is the interval btw each test? 5min, 10 minute rest? IPPT gold for table X and Y people should be achieve to pass the said test. (especially for table X, shld not be a problem)- other than the bend press and squat where weight training is needed. I believe the 3km run shld be the last station........ If the interval btw each test is around 10-15 minutes, I can moderately pass all......
pls Loh, Im not as good as you make me out to be! I get trashed by full-time 15 year olds back in Indo!!
The 50-point marks for Men: * 3km run: Below 11m 50s : Fail by a little * 400m run: Below 70s: Pass * 100m run: Below 13s: Pass * Sit-ups: 55 a min.: Fail, Sit-up kills me * Bench Press: 70kg: Pass * Squats: 100kg: Pass * Skipping: 263 sets in 3m: Pass HaWwW, I tought I was very athletic. Those Chinese player must be really fit :crying:
Iwan, of course you are not a pro and it is all right to be beaten by full-timers, even 15-year olds. I think you can be a match for non-pros, and this is the social context that I'm referring to. Social badminton, man, and you should be good!
Just a little food for thought for you guys who can't do the 3km in 11 mins 50s, or even people who can but find it tough. In order to run the 3km in that time, you need to average about 15.2km/hr. If you want to run a marathon in under 3 hours, which my dad has done, though it wouldn't really interest me, you need to average about 14.4km/hr for 3 hours! How unfit does that make you feel! Doesn't make me feel too good anyway lol .
