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RUMS Squash Training Competition
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#Post#: 2--------------------------------------------------
Training Competition
DIR By: RUMSSCTC
Date: December 14, 2013, 7:04 pm
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Hi all. Welcome to the RUMS squash training competition
Just post what exercise you have done below and how many points
you think it is worth
I will add up the points and produce a weekly update of what
points people are on, and who is in the lead
Look out for weekly prizes and new targets and incentives
Post things as you do them as its more fun with lots of posts
flying in, with everyone spurring each other on to train harder
#Post#: 3--------------------------------------------------
Re: Training Competition
DIR By: RUMSSCTC
Date: December 14, 2013, 7:06 pm
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Here is the basic points structure. Read carefully...
RUMS Squash Holiday Training Competition -
Points System -
1 Pt per minute of aerobic exercise (must be 20min+) eg.
Running, cycling (proper cycling), rowing, swimming, cross
trainer
Higher intensity – interval training etc - specify what you did
– 2pts per minute
Playing a decent 5 games of squash 40pts, 5pts per game
afterwards
30 Min Squash Drills 50pts
Ghosting – 20x 30s - 60pts
30min ¾ - 15pts
Solo hitting 30min – 20pts
30min weight training (squash focused weights) - 40pts
(Squats, strength endurance weights, squash muscle groups,
lunging etc.)
Circuit training – 10 stations 90s each – 50pts (lunges, squats,
press-ups, burpies, skipping, ghosting, plank, step ups pullups,
wall squat, shuttle runs, side stepping, sit ups, side plank,
star jumps, boxing, leg raises, clap ups, bicep curls and other
weights etc.)
Other racket sport (not table tennis – bat) – 15 pts per 30min
Hill walking etc. - 25pts /hr
Surfing – 20pts/hr
Skiing – 25/hr
Rock climbing – 35pts/hr
Golf 18 holes – 20pts
Miscellaneous Golf - 10pts
Snooker darts etc – 5 pts
Exercise of the week - 100pts
Any other activity, sports, different combination of exercise
- specify what you did and Ill give it a fair points value
based on my knowledge of exercise physiology
Stretching – 15pts
Immediately eating some carbs or a shake after exercise – 5pts
Ice Bath – 20pts
Yoga – 15pts
Sauna – 2pts
Exceptional activity bonus awards (for really smashing yourself
+10, +25, +50)
Athlete of the week - +50
Remember; pain is weakness leaving the body.
#Post#: 4--------------------------------------------------
Re: Training Competition
DIR By: RUMSSCTC
Date: December 14, 2013, 7:20 pm
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Remember to state your name when you post, especially if you
don't create a username for this forum thing...
The competition will run from... 21 December 2013 (Sat)
until 14 January (Tues)
Week 1 Sat 21 Dec - Fri 27 Dec
Week 2 Sat 28 Dec - Fri 3 Jan
Week 3 Sat 4 Jan - Fri 11 Jan
Big Final 3 Days Fri 12 Jan - Tues 14 Jan
Don't expect too much in the way of solid prizes, rather compete
for pride, and the chance to vanquish your fellow squash players
in the arena of holiday fitness training.
Lets Smash It !!!
#Post#: 5--------------------------------------------------
Re: Training Competition
DIR By: ChristopherWoodward
Date: December 15, 2013, 4:04 pm
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Chris - Sunday morning - 5Games - 40 pts
/2 = 20pts
Chris - Sunday evening - 14 Games of Squash -
85pts
Before official start so /2 = 42.5
Ross also - 85 pts /2 = 42.5
Sri - 30km cycle (approx 2hr?) - 120pts /2 = 60pts
+ Squash weights - 40 pts /2 = 20pts
Totals for the day -
1 Sri 80pts
2 Chris 62.5pts
3 Ross 42.5pts
#Post#: 6--------------------------------------------------
Re: Training Competition
DIR By: ChristopherWoodward
Date: December 15, 2013, 4:05 pm
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If you follow the link to this from the FB group then go to
login as seen in top left it will let you log in via Facebook
and display your photo with your post like mine to the left of
screen!
#Post#: 7--------------------------------------------------
Re: Training Competition
DIR By: ChristopherWoodward
Date: December 16, 2013, 3:08 pm
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Played some squash games - 40pts /2 = 20pts
#Post#: 8--------------------------------------------------
Re: Training Competition
DIR By: RUMSSCTC
Date: December 18, 2013, 8:24 am
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Brenda - 5 games of squash + ?30 mins of drills = 90pts /2 =
45pts
#Post#: 9--------------------------------------------------
Re: Training Competition
DIR By: ChristopherWoodward
Date: December 18, 2013, 9:01 am
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Last nights squash -
Chris T, Ross, Chris W - 5 games of squash each + some
other games
=
30pts each
#Post#: 10--------------------------------------------------
Re: Training Competition
DIR By: RUMSSCTC
Date: December 19, 2013, 4:54 pm
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no surprises that I'm in the lead.
smashed a round of 18 at chelsfield parks (scores on the door
were bloody awful - largely due to poor weather)
2x gym sessions.
25k bike ride.
Sri
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