eh before the sec2s kill the sec1s wit PT,

teres a little guide.


PT Training Program

Intro: To further enhance the physically abilities of the club members (sec1s in particular)

Programmes(as follows):

Push-ups: 40 or 20 X 2 (pros can giv them 50 - 70)
Expln: Pushup are for newbies. muz do more

Situps: 25 X 3 (pros giv them 100)
Expln: those hu cnt do situps r sukers. A muz from coach(he say de)

Running: at least 3 rounds around the slope route (pros giv them 4)
Expln: Running train lungs capacity, and resilience, gd for bao qiang

Staircase running: 5 intervals (pros giv them 7)
Expln: Train stamina

Assist pullups: 5 (with PT commander's assistance)
Expln: Lyk i said, pushups for 4 newbies. If they show signs of arm strength, proceed wit assist pullups

Notes:
1) PT commanders has the authority to change the PT programs as they deem fit, unless it becomes a violation of human rights, which in tat case the PT commander be the one doing the PT, and not the sec1s
2) PT commanders are NOT excluded from the PT itself. Wad the sec1s do PT commanders muz do wit them.
3) MCs not accepted without coach's approval.
4) Any1 caught without PE during PT (regardless if its sec1s or PT commanders), PUMP!
5) Any sec1s disobeying the PT commander, PUMP!
6) If necessary, seek the coach's approval of using the weights room @ salt.
7) PT commanders are responsible for the safety and behaviour of the sec1s. Any nonsense from either the sec1s or the commanders, both parties to be PUMP-ed!
8) Pros in bracket refers to those hu are physically stronger than others. PT commanders r not to inform the pros of their 'secret' trainin program in case they want to slack off.
9) PT commanders can only conduct the PT if they have the time after 2.30 trainin slot. PT muz also be informed to any seniors and the coach for safety reasons.
10) PT's a muz on friday
11) Any PT commanders not adhering to the rules stated can therefore be banned from instructing PT.


So, sec2s, tis is a rough guide of PT u can giv to the sec1s.

The limit is flexible so long as u dun make the sec1 wank after PT can liao.

Remember, ask the sec1s to hydrate themselves be4 and after PT.

And ask them to wash their hands be4 PT to stop the contamination of lead all around.


any queries plz ask any of the seniors be4 carryin out the PT.
(just dun ask malau in case he call u all to drink invisible ink 4 PT, tat will be disastrous)

Happy PT-ing!