New Warrior Training Schedule: 30th Sep - 6th Oct 2013

Click on the link below for a map of the location >>>>>    

STRAITS QUAY	YOUTH PARK
BUKIT DUMBAR	BOTANICAL  GARDENS
BEACHBOOTCAMP	SUNGAI NIBONG

Unleash Your Inner Warrior 23rd -29th Sep 2013

8 Week Junior BC: Starts Sat 28th Sep 2013 @ 5pm ,Location: Straits Quay 

Beginners 8 weeks Basic BC: Starts Tues 1st Oct 2013 @ 0830 hrs, Location: Straits Quay 

8 week Boxing BC: Starts Thurs 3rd Oct 2013 @ 0830 hrs, Location:Straits Quay

8 Week Mobility/Flexibility BC: Starts Fri 4th Oct 2013 @ 1830hrs , Location: Youth Park 

Click on the link below for a map of the location >>>>>    

STRAITS QUAY	YOUTH PARK
BUKIT DUMBAR	BOTANICAL  GARDENS
BEACHBOOTCAMP	SUNGAI NIBONG

Exercises That Help Prevent Knee Pain

Calf stretch

Stand at arm's length away from a wall. Place your right foot behind your left foot. With your hands against the wall for support, slowly bend your left knee forward, keeping your right knee straight, your right heel on the floor, and your left knee above your left foot. Hold for about 30 seconds. Switch legs and repeat.

Quadriceps sets

Lie or sit on the floor with your right leg extended straight out in front of you and a towel roll under your right knee. Push your knee down into the towel while you tighten your thigh. Hold for five seconds, then release. Do three sets of 10 reps, then switch legs.

Straight leg raise

Lie down with right leg extended and left leg bent. Lift your straight leg up until both knees meet, then slowly lower. Do three sets of ten reps, then switch legs.

Hamstring stretch

Lie on your back, both legs straight, and place a long strap around the ball of your right foot. Using the strap, lift your leg until you feel a stretch behind your knee and thigh. (Make sure your knee's not locked.) Hold for 30 seconds. Repeat two more times, then switch legs.

source

Unleash Your Inner Warrior: 16th - 22nd Sep 2013

Click on the link below for a map of the location >>>>>    

STRAITS QUAY	YOUTH PARK
BUKIT DUMBAR	BOTANICAL  GARDENS
BEACHBOOTCAMP	SUNGAI NIBONG

Are you generally fit ?

General fitness training works towards broad goals of overall health and well-being, rather than narrow goals of sport competitions, larger muscles or concerns over appearance.

Unfortunately for quite a few of us who do physical training, we are generally not very fit or healthy.  We may have high cholesterol, and other health related problems, recurring injuries, low cardiovascular fitness, no power, strength, flexibility nor agility.

We all probably know of incidences where a person  died while doing sports.We thought they were very fit ,they looked very fit however they had heart disease  as a consequence of their lifestyle and lack of awareness.  

Possible reasons.

• We may be  more focused on looking good rather than being healthy for life
• We aim to complete the one bridge run rather than making fitness a consistent part of our lives .
• We believe the health side is a given because I train three times a week 
• We want everything: workout, smoking, alcohol, processed food.  
• We go for quick fixes rather than long term change. 
• We bluff ourselves about how fit we really are. For example I do weights hence I can run.
• We live off legacy (played for the state team  however it  could have been 10 years ago)
• We don't get good  professional advice about how to be really fit and healthy
• Our training environment is reinforcing the believe (group think) that we are healthy and very fit
• We have never been tested for general fitness
• The modern work environment does not put  major stress on our general fitness.
• We have not had a health checkup  for years
• We believe we will live for ever

At Warrior bootcamp we are focused on only giving the right advise. Our goal is to coach our members to achieve greater levels of general fitness, improve injury prevention and increase sports performance. 

Unleash Your Inner Warrior : 9th - 15th Sep 2013

Click on the link below for a map of the location >>>>>    

STRAITS QUAY	YOUTH PARK
BUKIT DUMBAR	BOTANICAL  GARDENS
BEACHBOOTCAMP	SUNGAI NIBONG

Watermelon boosts athletic performance and improves recovery

The juice has long had a reputation amongst athletes, but now scientists have found evidence that it can relieve post-exercise muscle soreness.

One of the naturally occurring chemicals found in the fruit accelerates lactic acid removal, allowing better physical performance as the athlete can carry out more intense training and is able to recover faster after each workout, it is said. The report, published in the Journal of Agricultural and Food Chemistry, attributes watermelon's effects to the amino acid L-citrulline.

“Watermelon juice, naturally rich in l-citrulline, is an excellent option for athletes who want to improve their sports performance,” the authors say. Their study confirms previous findings that the fruit can improve athletic ability. The acid is an essential compound in nitric oxide, a gas that widens the blood vessels, and previous studies have also found that a daily dose of watermelon could lower blood pressure, reducing the risk of a stroke or a heart attack.

Researchers from the Technical University of Cartagena, in Spain, gave volunteers either natural watermelon juice, watermelon juice enriched with the amino acid, or a placebo an hour before exercise.

They then tested recovery and found both types of the watermelon juice “helped to reduce the recovery heart rate and muscle soreness after 24 hours”, although the natural juice was more easily digested by the body.

“Other benefits associated with l-citrulline intake include improving athletic performance,” the authors wrote.

This is because it helps with nitric oxide synthesis and increases the glucose transport in skeletal muscle, they explained. The findings may mean that natural ingredients could be used instead of drugs, they hope, suggesting future research should look at the levels of the amino acid required "for reduction of muscle fatigue and other health benefits in stress, athletic performance, and cardiovascular disease".

“Functional compound contents in fruits and vegetables play a key role in the design of new natural and functional products (beverages, juices, energy bars, etc.) by the food industry instead of synthetic compounds from pharmaceutical industry,” the authors concluded.

source

Unleash YOUR Inner Warrior : 2nd - 8th Sep 2013

WBC FLEXIBILITY/ MOBILITY BOOTCAMP

Warrior flexibility/mobility bootcamp  is designed  to help Warriors , Fitness enthusiasts , runners & athletes understand & reduce common sports injuries, improve post training recovery and athletic performance. 

This unique session will help you improve focus, flexibility, strength , stability, posture & mobility. 

You will get a real understanding of your own bodies bio-mechanics & areas for improvement. 

Student will also be fitness  tested before and after each 8 week session to measure progress.

HURRY Places limited !!!

Our next 8 week session starts 6.30pm 4th of October 2013 

Price:  

- MYR 15 per session for WBC members (8 week sign up)

-MYR 25 for Non Members (8 week sign up)

Please sign up here: Form

Location: Youth Park Penang