Friday, December 16, 2011

Grading: 13 Jan (Black) 5 Feb (Colour) 2012

Mock Grading
Date: 4 Feb 2012(Sat)
Time: 7.30pm
Venue: Tampines St 11
Bus No: 8 17 18 28 34 39 59 518 / Tampines MRT
Attire: Club Jersey & TKD pants
~ on 3 Feb (Fri), 4 Feb (Sat) trainings (No need to wear full dobok on the final training before grading)
~ on the way to Sports Hall before changing into full dobok
~ on the way home after grading

Actual Grading
Date: 5 Feb 2011(Sun)
Time: TBA (junior belts will be able to leave for home even earlier)
We will conduct warm-up & run-through of the pattern before the grading.
Venue: Kallang Community Centre
Meet: Kallang CC
Nearest MRT: Kallang MRT
Info on grading syllbus
More info: STF website

Attire: Plain white round-neck T-shirt for the ladies, full dobok for all

Wef from Jan 07, all ladies are required to wear plain white round-neck T-shirt beneath the dobok. Failing which, STF may stop the ladies from taking part of the grading.

(Wearing of Club Jersey is highly encouraged to ensure that students, especially young kids, will be easily identified if lost during transit, as there will be a lot of movement to shift from one location to another. And, to ensure that the uniform will be kept clean on the grading day.)

Green belters & above are reminded to bring their shin, forearm, & groin guards to the grading.

For brown belters, you will be sent for grading provided that you have mastered all 4 patterns by 13 Jan 2012.

Poom/Black, you are highly encouraged to attend this grading as your assistance to ZEN TKD is required for the grading to go on smoothly. Please bring along your personal shin, forearm and groin guards.

Attendance/Eligibilty for Grading
(No grading for those who couldnt meet 75% attendance)

Last payment date for Grading Fees: 17 Dec 2011
If you have yet to pay Jan2012 grading fees by then, it would be $40 if you still wish to be graded.
Jan - Mar 2012 training fees and Jan'12 grading fees are due 17 Dec 2011.

Girlene mdm

Wednesday, December 7, 2011

Mooto Open Championships 2011(information)

Dear Zenders/NYP TKD members who are participating in Mooto Competition on 10 and 11th of December, please take note of the following.

Link on NYP/Zen compiled players' need-to-know information:

Those participating in Poomsae(pattern), please be at Delta Sports Hall, 1 and a half hours before your calling time.

If you're participating in Kyorugi(sparring), please take note of the following timings to reach for warming sessions with Brian Sir. Brian Sir would like to see the older members of our taekwondo club to show support for one another, therefore, those taking part from 4pm onwards are to reach by 2.30pm.

9.30-12.30pm slot, reach by 9am

1.30-2.50pm slot/2.50-4pm slot, reach by 12pm

4.00-8.20pm slot, reach by 2.30pm

Below are the bout list and time sheet for reference purposes.

Link for Poomsae Bout:

Link for Kyorugi Bout:

Please contact me at 92278823 at any point of time during the 2 days of competition. Kindly give me a call upon arrival at the sports hall so that I can arrange for all our members to sit at the same area.

Thanks for your cooperation everybody!


Wednesday, November 30, 2011

Taekwondo Spectacular


Taekwondo Spectacular
 featuring numerous breathtaking stunts and gravity-defying movements is back with a difference.  It will be presented by the Embassy of the Republic of Korea and the Singapore Taekwondo Federation (STF) in conjunction with the Korea Festival 2011.

The event which will be held on
 Saturday 3 December 2011 at 6.30pm at Jurong East Sports Hall will involved a taekwondo legend, the World Taekwondo Federation demonstration team and the STF National Demonstration Team.

Tuesday, November 22, 2011

Results of 16 October 2011 Grading

The following are awarded with a pass:

1 Gahng Min Koo
2 Austin Godfrey
3 Bhardwaj Anushka
4 Bhardwaj Avikrishna
5 Halasz Dylan
6 Jaiganesh Prahlad
7 Pathan Affan
8 Pulaputra Venkata Anushka

9 Ahmad Syamir Bin Saadon Saadon
10 Chin Wei Liang
11 Chong Caleb
12 Chua Ron
13 Devon Rido Richard Makepeace
14 Gan Wan Teck
15 Karen Michelle F Quirante
16 Khoo Chun Fang
17 Liew Jian Xiang Joel
18 Lin Wei Juan
19 Ow Xinwen Krystal
20 Sathees Kuniar s/0 Sharmugam
21 Shi You Wei
22 Tan Ren Wel Earnest
23 Tan Wei Xun Daltone
24 Wong Li Yi
25 Yeo Heng Huat
26 Yeo Jian Jie

27 Gee Brandon
28 Goh Jia Ying
29 Mardiyah Binte Zulkifly
30 Sng Ming Han Mark
31 Zhang Ziwei

32 Arya Sachdeva
33 Cho Subin
34 Goh Cheng Ze
35 Karthikeya Sankar Srepadmashiny
36 Sng Kee Ho Melvan

37 Low Yong Ming
38 Rohan Malik

39 Chan Julian
40 Lai Qiu Ling
41 Srepadmashiny Karthikeyasankar

42 Kua Ee Feng
43 Lee Miao Ying
44 Yong Hui Wen Claris

45 Aryan Dubey
46 Dong Yi Shan
47 Guo Xiao Ting
48 Guo Xiu Bin
49 Orion Matthew Tzean Godfrey
50 Quek Chin
51 Soh Wan Ting Grace

52 Angela Susan George
53 Anjali Elsa George
54 Chai Song Lim
55 Cheng Tai Shun Tyler
56 Chua Siang Ern
57 Kok Mui Cheng Esther
58 Lee Hui Erh Elaine
59 Lee Miao Qiao
60 Lee Zhuo Heng
61 Neelotpal Baran Syam
62 Shettigar Amisha Kirankumar
63 Tan Jia Le Timothy
64 Tay Shiqi

65 Anderson Sarosario Lebardo
66 Seah Wan Din
67 Sim Chai Lin

Congratulations to all!

Girlene mdm *\o/*

Wednesday, November 16, 2011

Children’s Charities Association 2011 - 26 November 2011

Zen Taekwondo Club is partnering the Children’s Charities Association on their annual Christmas Fair 2011.

You may also help by buying their CCA Christmas Fair coupons at $10 each (sample coupon as below)*. The coupons can be used to exchange food, handicraft and games at any event stall. Please approach Girlene Mdm if you would like to purchase the coupon.

Event details:
Date : Saturday, 26 November 2011
Time: 10am to 6pm
Taekwondo demonstration: 3.30pm
Venue: Civic Plaza, Ngee Ann City (outside Takashimaya)
Guest-of-Honour: Mrs Mary Tan, First Lady

*raise funds for Association for persons with special needs (APSN) Singapore Children's Society Singapore Association for the Deaf (SADeaf) Spastic Children's Association of Singapore Movement for the Intellectually Disabled of Singapore St Andrew’s Mission Hospital


Girlene mdm

Tuesday, November 15, 2011

Class cancelled in Dec'11

3Dec (Sat) Taekwondo Spectacular- Zone 3
10Dec (Sat) Mooto Open - Laguna / Zone 3
13Dec (Tue) Break from Mooto Open - NYP
24Dec (Sat) Christmas - Laguna / Zone 3
26Dec (Mon) Christmas - The Bayshore
31Dec (Sat) New Year - Laguna/Zone 3
2Jan (Mon) New Year - The Bayshore


Girlene mdm

Saturday, November 5, 2011

Grading requirements for Blue - Black belts

Requirements for Zen Senior Grading

BLUE  → RED belt

1.       One Page Essay: The importance of “Respect” in Tae Kwon Do

          One real life example how you show respect to anyone.


1.       One Page Essay: The importance of “Responsibility” in Tae Kwon Do

One real life example on what is your responsibility in Tae Kwon Do


1.       Application form with the required fills filled it. Parents signature is required if student is under 21 years old

2.       2 latest passport sized photos

3.       Photocopy of Birth certificate, Passport or NRIC

4.       Essay: “My Development as a Tae Kwon Do Leader”
Write an essay on how Tae Kwon Do has affected your life, and what type of leadership role you will take on.
The essay should be more than one page.

5.       Participation in any tournament for Poomsae & Sparring

6.       Letter of recommendation (from a senior)
Your senior belts have served as training partners and role models throughout your training. Now, they are anxiously awaiting your promotion to Blackbelt & to face the challenges of advanced curriculum together

Request one of your Senior Belts to write a letter of recommendation in support of your promotion.

6.       Letter of recommendation (from a junior)       
As a senior belt in the school, you are looked up to by many of your junior belts and classmates. This is an opportunity for you to involve them in your training.

Ask a junior belt to write a letter in support of why you should be promoted to Black Belt and ask why they feel that way.

Saturday, October 29, 2011

Grading Preparation Workshop

The primary objective of the workshop is to point out to participants their performance flaws and the areas they should work on from the examiners’ perspective.  This will give the candidates a better chance of passing.

Kindly refer to the link below for more information regarding the workshop.
Please note that you are to submit the required/relevant forms to Winnie by 21st NOV.


Thursday, October 27, 2011

Mooto Open Championships 2011

Dear Zenders,
The Rules and Regulations for the MOOTO Open Championships 2011 are out, besides Poomsae events (individual and pair), MOOTO OC 2011 is holding Kyorugi (individual and TEAM) events.
The event dates are 10th Dec (poomsae) and 11th Dec (kyorugi) at Lower Delta Sports Hall
For more information, please download the rules and forms from the following link.
Deadline for Zenders to participate is 2nd November, please submit the necessary form, identification of age (photocopy of ezlink card, i/c, birthcert/passport) and money to your coach during the next training upon confirming with Brian Sir whether you will be participating in an individual/pair for Poomsae(pattern) or individual/team for Kyorugi(sparring*minimum Red Belt Holders)

Participation fees:
For local participants: SGD 30/pax for first event
For local participants: SGD 20/pax for second event

i.e. If a participant were to join i.e 2 poomsae event, individual and team, he will need to
pay $50. If a participant were to join 1 poomsae event and 1 kyorugi event, it will be

Please contact Winnie at 92278823 if you have any queries.


Monday, October 24, 2011

22 Oct 2011 - Clean and Paint at the less fortunate homes

A joint partnership by NYP and YOUth care @PAYM

On 22 Oct 2011, Saturday morning. 700 strength strong NYP students gathered at NYP campus at 7am for a light breakfast and off to the Teck Ghee CC. PM Lee Hsien Loong arrived at 10am for the opening ceremony, presenting tokens to Principal, Mr Cheng & Brian Peh Sir. Mr Cheng sponsored all the painting and cleaning wares, whereas Brian Sir sponsored the logistic arrangements.

The media captured the photo of the day with Brian Sir's sons on the front page!
The Sunday Times: PM Lee urges young people: Be volunteers

Thank you Ms Lina Chong for inviting NYP TKD to this good cause!


Girlene mdm

Wednesday, October 19, 2011

STF Pledge

STF Pledge:

“We, the members of Singapore Taekwondo Federation, pledge that

· we shall remain humble, honest and helpful at all times,
· we shall respect our elders, parents, coaches, seniors and one another regardless of race, language, class or creed,
· we shall believe in ourselves and persist no matter how great the challenge to achieve our noble aspirations,
· we shall develop our characters, qualities and abilities to serve our community and our country and
· we shall abide by the rules and regulations of taekwondo and the laws of Singapore.”

1. we shall remain humble, honest and helpful at all times - Regardless of your social status, most beginners begin with white belt. Each poomsae step is taught with due diligence, where instructor explains the meaning behind the steps, the volume of movement. A humble person will strive for perfecting each step, practice to mimic how his instructor does it, never thinking that he is already surpassing the instructor’s standards. Eg. A Taekwondo practitioner helps his instructor to carry the sandbag and training kits from the store to the training ground each day. He wipes and cleans the equipment after the end of the training and puts it back to the store. Before sparring session, every student will help one another to tie the body protector. Once he finishes, he asks his friend to help him tie his body protector. In a more organized class, once the instructor gives the signal to prepare for sparring, you will see students standing in a row, each tying the body protector for the person in front of him thus displaying Teamwork!

2. we shall respect our elders, parents, coaches, seniors and one another regardless of race, language, class or creed -
All taekwondo practitioners are taught to be filial and respect our elders and parents at home, to bow respectfully to Coaches and Black belts and to learn humbly from seniors. Besides bowing to Coaches, our speech and actions must display utmost respect we have for them.
3. we shall believe in ourselves and persist no matter how great the challenge to achieve our noble aspirations - In the event that he fails his grading, or lost in a game, he presses on (perseverance) and continues his Taekwondo learning. He will train even harder the next time and try again when he gets to chance to perform again.
4. we shall develop our characters, qualities and abilities to serve our community and our country and - In any particular Taekwondo event, hundreds pairs of hands are required to setup the equipment, lay the mat, cater the food/beverages, assign referees and helpers, consolidate results, etc…They are usually not paid. In fact, when one asks them, they will gladly say that it is their honour to be able to do something to give back to the Taekwondo community. Some may say, they forgo the chance to participate because their instructor needs their help more as a volunteer.

5. we shall abide by the rules and regulations of Taekwondo and the laws of Singapore- Abiding the rules and regulations of taekwondo is what all taekwondo practitioners are required to do and the laws of Singapore is to be abide by all Singaporeans as well as foreigners who live in Singapore. To live life with integrity and lawfully.

Adapted by: Girlene Tan, President of Zen Taekwondo Club


Saturday, October 15, 2011

Class cancelled in Nov'11

7Nov (Mon) Hari Raya Haji - The Bayshore

26Nov (Sat) Christmas Fair Demonstration - Laguna


Girlene mdm

Monday, September 19, 2011

Class cancelled in Oct'11

26Oct (Wed) Deepavali - Chatsworth


Girlene mdm

Sunday, September 18, 2011

Grading: 15 (Black) & 16 (colour & Poom) Oct 2011 Centralised grading

Mock Grading
Date: 15 Oct 2011(Sat)
Time: 7.30pm
Venue: Tampines St 11
Bus No: 8 17 18 28 34 39 59 518 / Tampines MRT
Attire: Club Jersey & TKD pants
~ on 14 Oct (Fri), 15 Oct (Sat) trainings (No need to wear full dobok on the final training before grading)
~ on the way to Sports Hall before changing into full dobok
~ on the way home after grading

Actual Grading
Date: 16 Oct 2011(Sun)
Time: 9.15am (junior belts will be able to leave for home even earlier)
We will conduct warm-up & run-through of the pattern before the grading.
Venue: Toa Payoh Sports Sports Hall
Meet: Toa Payoh Outdoor Stadium entrance

Nearest MRT: Toa Payoh MRT
Parking: Very limited (pls park at HDB Hub 50cents per entry)
Attire: Plain white round-neck T-shirt for the ladies
Info on grading syllbus

More info: STF website

Attire: Plain white round-neck T-shirt for the ladies, full dobok for all

Wef from Jan 07, all ladies are required to wear plain white round-neck T-shirt beneath the dobok. Failing which, STF may stop the ladies from taking part of the grading.

(Wearing of Club Jersey is highly encouraged to ensure that students, especially young kids, will be easily identified if lost during transit, as there will be a lot of movement to shift from one location to another. And, to ensure that the uniform will be kept clean on the grading day.)

Green belters & above are reminded to bring their shin, forearm, & groin guards to the grading.

For brown belters, you will be sent for grading provided that you have mastered all 4 patterns by 8 Oct 2011.

Poom/Black, you are highly encouraged to attend this grading as your assistance to ZEN TKD is required for the grading to go on smoothly. Please bring along your personal shin, forearm and groin guards.

Attendance/Eligibilty for Grading
(No grading for those who couldnt meet 75% attendance)

Last payment date for Grading Fees: 19 Sep 2011
If you have yet to pay Oct2011 grading fees by then, it would be $40 if you still wish to be graded.
Oct-Dec 2011 training fees and Oct'11 grading fees are due 19 Sep 2011.

Girlene mdm

Monday, September 12, 2011

NCAP Technical (Level 1) Course Open for registration

The NCAP Technical (Level 1) course will be held on 1, 2, 8 and 9 October 2011 at the STF National Training Centre.
The primary objective of the course is to provide basic knowledge of coaching taekwondo skills. On completing the course, participants will be able to organize practice sessions which are safe and challenging for taekwondo athletes.
Additional information on the course and the registration form are attached.
Please take note that all forms are to be passed to Girlene Mdm by Monday 19 September.

Wednesday, August 31, 2011

Bout Collation Information for National Taekwondo Championships 2011


Dear National Kyorugi Fighters, please take note of the competition details.
As for day 3 and 4's fighters, reporting time would be the start of the eventful day to support one another.
All Zenders/NYPTKD members who are not fighters nor volunteers are expected to come down and be supporters.

Fighters are supposed to to arrive at least 1 hour before the estimated time for warm up.
(For those who are involved in the first 30 bouts, kindly report 30minutes before the estimated time).

Please do take note that players are also expected to be in FULL DOBOK attire during the prize presentation ceremony.


Saturday, August 20, 2011

Results of 16 & 17 Jul 2011 grading

The following are awarded with a pass:


1 Qiu Min Hui
2 Zhang Hui Xin
3 Zhang Ziwei
4 Ahmad Syamir Bin Saadon Saadon
5 Chen Xiao Yi
6 Chin Wei Liang
7 Chong Caleb
8 Chua Ron
9 Devon Rido Richard Makepeace
10 Gan Wan Teck
11 Jula Marie G De Guzman
12 Karen Michelle F Quirante
13 Khoo Chun Fang
14 Lai Hew Pui
15 Lee Melva
16 Liew Jian Xiang Joel
17 Lim Ang Yang Nelson
18 Lin Wei Juan
19 Nadia Hornsleth
20 Ong Jun Heng
21 Ong Siang Long Hewson
22 Ow Xinwen Krystal
23 Pan Xuan Ying
24 Sathees Kumar
25 Shi You Wei
26 Tan Ren Wei Earnest
27 Tan Wei Xun Daltone
28 Wang Yao
29 Wong Li Yi
30 Xie Yihui
31 Yeo Heng Huat
32 Yeo Jian Jie
33 Yeo Keng Lin Cleve

34 Carlos German
35 Gee Brandon
36 Santiago German
37 Sng Ming Han Mark

40 Arya Sachdeva
41 Cho Su Bin
42 Goh Cheng Ze
43 Pang Yuchan
44 Sng Kee Ho Melvan

45 Low Yong Ming
46 Tsang Yuet Tung
47 Wang Zhi Hui
48 Zhang Shuai

49 Lee Miao Ying
50 Quek Chin
51 Xie Shu Ya
52 Yong Hui Wen Claris
53 Chan Julian
54 Lai Qiuling
56 Teo Mandel
57 Teo Xuan Wei Shawn

59 Chai Song Lim
60 Lee Miao Qiao
61 Tay Shiqi
62 Dong Yi Shan
63 Guo Xiao Ting
64 Guo Xiu Bin
65 Kua Ee Feng
66 Soh Wan Ting Grace

67 Cheng Tai Shun Tyler
68 Chua Siang Ern
69 Lee Hui Ern Elaine
70 Lee Zhuo Heng
71 Neelotpal Baram Syam
72 Shettigar Amisha Kirankumar
73 Tan Jia Le Timothy
74 Vishal Gulabari Samtanj

77 Li Jie
78 Loh Junren Jared
79 Nurul Syahmrah
80 Sean Michael Andriesz

81 Cha Shi Ya
82 Ho Jun Yuen Ryan
83 Ong Hwee Ju Joey

Congratulations to all!

Girlene mdm *\o/*

Wednesday, August 17, 2011

Melaka 2011 refund available

The Malacca refund will be available from Friday onwards:

Chai Song Lim $146
Kua Ee Feng $124
Lim Jun Jie $59
Sim Jian Xiang, Eric $89
Lai Qiuling $49
Cheiw Su Kheng $84
Ong Hui Ru $124
Cha Shi Ya $59
Lam Guo Wei $59
Jeffrey Teo Joo Hong $24
Siang Ern
Ho Jun Yuen Ryan $59
Lee Xinqian, Marcus $19
Rayner Quek Wei Jie $13
Winnie Soo Wei Ni
Tay Shi Qi $19
Sean Michael Andriesz $39
Ryan David Andriesz (4pax) $76
Russell Ho (2pax) $72
Ching I Ting (2pax) $137
Sree (4pax) $261
Wan Kah Wor, Marcus (3pax) $247
Ronn $134

Girlene mdm

Thursday, August 4, 2011

Korea Trip 2011 [17 - 23 DEC]

Target participants: 20 trainees. Eligibility is open to all, those below 15 Years Old needs to have an accomanying parent.
Minimum Req: Green Belt

Cost of trip with accommodation, training, cultural exchange and Ski trip: S$1800.00 (approx. per pax - no meals)

To register, email

Training Summary:

1. Kukkiwon (Poomsae)

2. Korea Sports University (Kyorugi)

3. K-Tigers (Demo training by Onam K-Tigers training Centre)

Cultural Exchange Summary:




* Tour is conducted by Mandarin Speaking Guide.

Recreation Summary:

- Ski at Bearstown Ski Resort (half day ski with rental of equipments / jacket & pants. Ski lesson will be conducted by guide)

- Jump Show (Theatre show)

- Christmas BBQ (on last night)

Accommodation Summary:

- Namsan Guesthouse (

- Natural Pension (

*Accommodation for both is base on 7pax sharing x 2 rooms and 6pax sharing x 1 room.

The FULL itinerary is as follow:

Day 1 (17 Dec) - Depart on SQ 608 (tentative), lands in Seoul and transfer to accommodation (Namsan Guesthouse)

Day 2 (18 Dec)






Accomodation (Namsan Guesthouse)

Day 3 (19 Dec)







Accommodation (Namsan Guesthouse)

Day 4 (20 Dec)







Accommodation (Natural Pension)

Day 5 (21 Dec)





Accommodation (Natural Pension)

Day 6 (22 Dec)




Accommodation (Namsan Guesthouse)

Day 7 (23 Dec)



Depart on SQ5751 (tentative)


Korea National Sport University (KSU)


Namsan Guesthouse

Natural Pension

Bearstown Ski Resort

We aim to have all interested trainees to revert by 7th August 2011.

Wednesday, August 3, 2011

NCAP Theory and Technical Level 1

Everyone please take note!

1. NCAP Theory Level 1 has opened registration as of today. Visit ICanBook Website to register yourself an account first before selecting register courses at the left navigation bar. *Open to 16 years old and above*

Choose the following

Course Provider: (Singapore Sports Council)
Programme: (National Coaching Accreditation Programme)
Venue: (All)
Activity: (All)
Date From: (3rd OCT to 24th OCT)

For more detail on course schedule check out

Couse fee is $168.80 and payment can be made by cheque or through e-transaction. The timing for the course is on every Monday, Wednesday and Friday starting from 3rd Oct and ending 24th oct, 7.30pm to 10pm, Venue to be confirmed. For those interested to register please drop Girlene Mdm or Winnie a sms at 9813 3965 and 9227 8823 respectively thanks!

2. NCAP Technical Level 1 is open for registration, the course will be held on October but the dates are not confirmed. For now it is tentatively on 1st, 2nd, 8th, 9th, 15th Oct. Please submit a photocopy of your black belt cert, NRIC and Form to Girlene Mdm or Winnie during training. (Payment will be made on a later date when the dates of the course are confirmed)

The Form can be found HERE

Brian Sir recommends all the black belt to go for these courses to upgrade themselves not only to coach level but also to understand more about Taekwondo so please do try to go for this course if you are available at the time period.

*For NCAP Theory, it is open to EVERYONE*
*For NCAP Technical, it is open to only BLACK BELTS*


Thursday, July 28, 2011

Cancelled Class: July 2011

30 Jul: Malacca tournament - NYP

31 Jul: Malacca tournament - Laguna/Zone 3


Girlene mdm

Saturday, July 23, 2011

National Kyorugi Tournament 2011

Click here to read for the National Tournament
Click here for the forms

Pass to Winnie (Zen) or Ee Feng (NYP) by 26July 2011, Tues with $20 payment.

Date: 3 & 4 September 2011 (Saturday and Sunday) and 10 & 11 September 2011 (Saturday and Sunday) at Toa Payoh Sports Hall.

Love,Girlene mdm

Wednesday, July 20, 2011

Article on how to train up for your NAPFA / IPPT test

Almost everyone who had problems passing or doing well in IPPT, have one thing in common - they hardly train. Even if they do train, it is either done sporadically or without sufficient intensity or duration to have any significant impact on their physical fitness. Worse still, they often wait until the "last-minute" to make an attempt to train and then hope for the best.

Here, I intend to share some useful pointers and guidelines with you and everyone preparing for their IPPT. I will keep it simple, basic and practical. But, let's be realistic. It is not going to be a magic formula plucked out of nothing and which will make you fitter overnight. There is no short cut and no easy way out. Training will be stressful and, to some degree, painful. How long you will take to succeed will depend on what is your current state of physical fitness and how hard you are prepared to work. If you are at a "zero" fitness state, then it will take you longer to attain the required fitness level than if you are already exercising, albeit irregularly.

Before you embark on a fitness program, you must be prepared to invest time and make some sacrifices. You will need to train at least 3 times a week, up to 1 hour each time. Make sure you have the right gear, and, most importantly, a reasonably good pair of running shoes. If you are not sure what type of shoes to buy, just go to the nearest e-mart and purchase the SAF running shoes with your credits. You should also give yourself about 12 weeks to prepare for your IPPT.

Some Basic Principles
The key to fitness lies in the FIT formula. It is simply:

Frequency - How Often
Exercising 3-5 times is highly recommended. If you have a busy schedule, aim to maintain a regular program of exercise at least 3 times a week, alternating with one rest day in between workouts to give your body a chance to rest and recover.

Intensity - How Hard
Your heart rate will tell you how hard you have been exercising. You should exercise hard enough so that your heart rate stays within a certain target range. This is about 70-85% of your maximum heart rate (calculated from 220-your Age). For example, if you are 20 years old, your maximum heart rate is 220 - 20 = 200 beats per minute. If you want to keep your heart rate at 70% of its maximum, then your targeted heart rate should be 200 x 0.7 = 140 beats per minute. Take your heart rate immediately at the end of your run and you will know whether you have been exercising at the right effort level. The wrist or the neck is a good spot to feel the pulse.

Time or Duration - How Long
To be effective, you should exercise such that your heart rate stays in the target range for 20 to 30 minutes continuously. Ideally, an exercise session should consist of 3 segments: warm up (5-10 minutes), workout proper (20-30 minutes) and cooling down (5-10 minutes). The whole session will not last more than an hour. In the warm up, include light jogging and then stretch your muscles, especially the arm and shoulder, trunk and your thigh (both front and back) muscles. Warming up will help prepare your body for the vigorous exercise and reduce the risk of getting injured during the exercise. You should also stretch your muscles as you cool down after your run. This will ensure that your muscles remain flexible and gain more strength with time.

Be specific in your training
Let's face it. If you want to prepare for IPPT, you will have to train for IPPT. You can't be playing a sport or cycle all the time and then think you are ready for a good 2.4km time. Likewise, doing push-ups and chin ups are 2 different exercises altogether, even though both stresses the upper body. The bottom line is that, if your goal is IPPT, you must specifically train for IPPT.

Fitness Begins at Home
Before you get the wrong idea, I am not suggesting turning your precious home into a gym. Far from it, you don't really need anything else except investing in a portable doorway chin-up bar. A reasonable one costs no more than $20 and may have other domestic uses too, such as hanging up your clothes before putting them away in the closet. The point is, you don't have to get out of your home to exercise. Exercises such as sit ups, dips, back raises, step-ups and squat thrusts, etc; can be done in the comfort of your home. Best of all, you can do most of them while watching your favourite TV programs and you can also do it at any time of the day at your convenience. Such exercises can be done daily. Before you know it, you would have developed a fine set of abs (without even having to buy any of those commercial-ad equipment which you see on TV) and well-conditioned shoulders and thighs. All these without getting out of the house! If you are living in a high-rise apartment, use the staircase instead of the elevator. It is effective to build up strong legs and your heart and lungs too. I can go on and on but it is not necessary. With a little imagination and initiative, you should be able to come up with more exercises that you can do at home. And why not exercise at your workplace too?

Having Problems with IPPT?
Some people seem to breeze through their IPPT with minimum training and effort. But, most of us need considerable physical preparation. Due to physiological differences among people, some will find certain stations harder to pass than others. Generally though, there really need not be any other modes of training in preparing for the IPPT other than practising the exercises themselves. In other words, all you need to do is to regularly do your sit ups, standing broad jumps, chin ups and 4x10m shuttle runs, followed by a timed 2.4km run at each training session. However, there are those who will have specific weaknesses and need extra help.

BA Recommended Recipe
The major problem areas in IPPT seem to be the 2.4km run and chin up tests. However, I will cover all 5 stations. The recommended exercises will be generally effective for improvements to be made. Make no mistake about it, it will depend on the current state of fitness of the individual, the commitment and effort put in training and the time available to prepare for IPPT.

If you are able to sit up a few repetitions without difficulty, all you will need to do is to practise sit ups regularly and increase the number of repetitions progressively till you are able to do the required number to pass the test. If you experience problems in even doing a few, you will need to build up your abdominal strength in your training.

Do crunches and leg raises. In addition, do sit-backs. It is actually a reverse of the sit up. From a sit up position, lower your upper body slowly to the halfway point and hold this position for a few moments. Most likely, vibrations in the muscles of the abdominal region will be felt with discomfort. Then let the upper body go all the way to the floor and rest for a while. Repeat the exercise several times.

This test requires good muscular power of the legs. In other words, in addition to building up strength, training to develop speed in executing the jump is equally important. To be effective, plyometric or hopping exercises must be done in addition to squats or leg press exercises.

Double-Leg Hops. Squat down and jump as far as possible. Immediately upon landing, jump forward again. Use quick, double-arm swings and keep the landings short. Do about 5 jumps in a row for each set, about 3-5 sets per training session. One precaution to take is to ensure that the knees are not less than 90 degrees bent in the landing position and prior to taking off.

Tuck Jumps. Do no more than 5 jumps in a fast, regular rhythm, about 3-5 sets. Possibly, try bringing your knees or the front of your thighs to touch your chest. . Stand upright with feet nearly together. Then jump upwards as high as possible.

This is the test that tends to give the most trouble. Often, the strength:body weight ratio is lop-sided. Individuals who are obese or with larger than normal body weight, will need to get rid of the excess weight in order to improve chin up performance. This can be achieved with aerobic exercise and proper dieting. Chin-ups must be practised regularly to achieve improvements. The prime movers in this exercise are the latissimus dorsi (commonly known as the "wings" or laterals) and biceps. The recommended weight training exercises are lats pulldown and bicep curls. The specific chin-up exercises are as prescribe below. Always begin with the most difficult one and work down to the easiest. As the bicep muscles are primarily involved in the chin up exercise, the underhand or supinated grasp (palming facing the body) is the stronger of the two handgrasps, the other being the pronated grip (palms facing away from the body).

Partner-Assisted. Assume chin-up position and perform as many correct chin-ups as possible until muscle fatigue. When you cannot perform any more correct chin-ups, get a partner to assist you up until a repetition is completed. Your partner will then let go and you will lower yourself down slowly at a four-count cadence. Repeat the procedure until you are unable to hold on to the bar or lower yourself in a controlled manner.

Chair or Step-Assisted. Stand on a stable stool, chair or bench and jump up until chin is above the bar. Bend your knees and lower yourself at a 4-count cadence. When the arms are fully extended, place your feet on the bench and repeat procedure until muscle failure or when you are unable to lower yourself in a controlled manner.

Behind the neck. Hang on to the bar with your hands further apart than the width of your shoulders. Pull yourself upwards till the base of your neck touches the bar. Repeat the exercise until muscle failure.

The Hang. Get into the chin-up starting position and hang on to the bar until it is no longer possible to continue gripping the bar. Time your hang as increasing "hanging" time is indicative of better grip strength and endurance.

Inclined Chin-up. In this exercise, the chin-up is done using a low bar set at about mid-chest level. Grip the bar and slide feet under the bar with body straight, arms and body forming a right angle. The weight should rest on the heels of the feet. Execute chin-up with a straight body until fatigue.

Flexed-Arm Hang
. Get into the chin-up position, i.e. with chin at or above bar. Hang on for as long as you can. Time your hang to monitor progress.

Repetitive agility runs over short distances will help to develop your speed, agility and co-ordination. You should concentrate on your acceleration and the way you change direction. With practice, you will develop the right technique, which will help you to clock better times. The same exercises that help you to leap further in the standing broad jump will also give your legs that extra burst of speed in the shuttle run.


To prepare for your 2.4km run, you should combine steady longer distance runs with interval training. What's interval training? You run a series of shorter distances at a faster pace, take twice the time of each run to recover by walking or jogging slowly, and then start another fast run again. Do 4-6 repetitions at each session. Physiologically, interval training will build up your body's ability to clear away the lactic acid that accumulates in your muscles during vigorous exercise. This means that you can run further and faster without getting muscle aches and fatigue prematurely. This is a very effective training method as it helps to build up speed-endurance, which will enable you to sustain a faster-pace continuous run over 2.4km. If you have not been exercising regularly or have laid off exercise for a considerable length of time, I would suggest you give yourself at least 12 weeks to progressively prepare for the test.

The suggested program has 3 levels to cater to the different individual's fitness needs. Select the appropriate program (A, B or C) to help you achieve the goal you want to set for yourself but be realistic. For example, if you are aiming to run the 2.4km in 12 minutes and below, then program B will probably be the more appropriate one for you to begin with. However, if you are doubtful, start with program C. If you improve quickly or find program C too easy, you should switch to program B. This way, you will allow your body to progress according to your potential and ability. But, do it gradually. Avoid doing too much too soon.

Advice for the Overweight and Obese
If you are overweight, you should lose some weight before starting on this training program. Otherwise, you run the risk of injuring your joints, especially your knees and ankles. Give yourself an additional 8 to 12 weeks to lose weight. Combine dieting with low-intensity aerobic exercise such as brisk walking. Start by walking briskly for 20 to 30 minutes continuously. The aim is to build up the body's tolerance and ability to sustain continuous aerobic exercise. Progress to walk-jog when you are able to brisk walk comfortably for 30 minutes continuously. Once you are able to slow jog continuously for at least 20 minutes, you can go on to the training program proper and start with program C.

Do You Need Weight Training?
Generally, no. Callisthenic exercises such as those described earlier, together with regular aerobic runs, will be sufficient for you to pass IPPT. However, if you have weak arms and legs, have not been exercising for a long while or want to achieve greater results, working out in a gym is a good way to improve quickly. For example, the lats pulldown exercise using weights is particularly useful to develop the specific muscles for chin-up improvement. While working out in the gym, bear in mind that strength is developed with the use of heavier weights performed with fewer repetitions (about 6-8 repetitions). Muscular endurance, on the other hand, is achieved with lighter weights but more repetitions (about 12-15).

A Lifetime Pursuit
So, you have finally cleared your hurdle. What next? It is not uncommon to see individuals reverting to a sedentary lifestyle and inactivity the moment they overcome IPPT. It is like getting a huge load off one's back. But, really, all the efforts to build up your fitness would be thoroughly wasted. You will then have to start all over again the next time the IPPT comes up. On the contrary, you should continue to maintain a regular physical exercise regime for as long as you are able to. The physical and health benefits you will reap will be worth the investment. You will not only be filled with a bigger zest for life but a happier and healthier person for it. Make Fitness a lifetime pursuit and IPPT your recipe to fitness.

If you have any doubts regarding your medical condition, consult a qualified doctor for advice immediately.

Monday, July 18, 2011

Itinerary for Malacca tourament 2011


Friday 29th July 2011
11.30am meet at Lavender Bus Terminal # for collation of passport and collection of bus tickets (bus departs at 1.30pm), via Tuas checkpoint (attire: any home Tshirt, long pants, and jacket for coach)
12.50pm Bus departs
5.30pm Hotel check in, 10 minute's drive to tournament venue
6.00 pm Weigh-in
7.00 pm Welcoming dinner for all participants and officials
8.00 pm Referee and Team Managers meeting
8.30pm Depart for hotel
9.00pm Poomsae practice at hotel venue
10.00pm Lights out

Saturday 30th July 2011
6.45am Breakfast (attire: tournament Tshirt*)
7.15am depart hotel
8.00 am Competition Start (Poomsae)
10.00 am Opening ceremony, demonstration and Poomsae medal ceremony
10.30 am Sparring competition
1.00 pm Lunch
2.00 pm Sparring competition continue
5.00 pm Sparring medal ceremony
6.00pm depart for hotel
7.00pm Jonker walk night bazaar tour (free and easy)

Sunday 31st July 2011
7.00am Breakfast
8.00 am Free and easy in hotel
11am Dim Sum lunch
12pm Shopping!
5-7 pm Bus departs Melaka
9-11pm Reach Singapore

* tournament Tshirt will be distributed by 25th Jul

#Meeting place: Lavender Bus Terminal

Alight at Lavender MRT and head northwest on Kallang Walk towards Kallang Road. Turn right at Kallang Road, then turn left at Crawford St. Continue walking onto Lavender St, Lavender Street Bus Terminal is on your right. Singapore Casket is at opposite road.

Mahkota Hotel
No. 16, Jalan Syed Abdul Aziz, 75000
Melaka (West Malaysia)
Tel: (606) - 281 2828

* 1 of 8 apartments, 1, 2 or 3 bed apartment adjorned by a hall
* Air-Conditioner in the bedroom, open air for the hall
* Water heater
* Drinking Water
* Television in the hall only
* Complimentary Breakfast
* WIFI at main lobby
* Arrange Laundry Service (need to pay on your own)
* 24 hours Reception Counter
* Jacuzzi and swimming pool
* Sauna (separate sauna rooms; female sauna room and male sauna room)
* Indoor Squash Court, Outdoor Tennis Court, Mini Golf, Table Tennis

Competition at:
SMJK Notre Dame located at Jalan Gajah Berang.

Things to bring
~Guards (all - Shin, Forearm, Groin, Mouth, Glove, Head and Body protector)
~Jacket for cold aircon at hotel room
~Plastic bags for soiled clothes
~3 change of clothes and undergarment (and socks)
~tournament Tshirt
~Ringgits (second night dinner and on-the-road snacks, soveniors)
~Singapore flag (all shapes and sizes)
~swimming cap

Swimming Pool - please obey the operating hours; guests are requested to wear swimwear & swimming cap. Children below 10 yrs old must be accompanied by parents or adults.


Girlene mdm

Sunday, July 17, 2011

Cancelled class: September2011

3,10 Sept: National tournament - Laguna/ Zone3

13 Sept (Tues): Break after Nationals - NYP


Girlene mdm

Friday, July 15, 2011

Class cancelled in Aug'11

9Aug (Tue) National Day - NYP

27Aug (Sat) election - Laguna / Zone 3

30Aug (Tue) Hari Raya Puasa - NYP


Girlene mdm

Reminder to convert PoomBelt to Blackbelt for 15yrs+

This is a reminder for those who are 15 and above (by birthday month), Poom and above belt holders to convert their belt to Black.

Instructions on how to do so can be found as follows:

To all Poom belt holders who wishes to convert to Black Dan 1, please refer to this page (Form) for information on how to proceed with the conversion and pass Girlene Mdm the required documents and cash during training.
For more information please refer to this page (Information)