Ruby Tuesday

Yesterday was pretty busy so i decided to go to Ruby Tuesday for a good dinner.





Just felt this lamp was quite old-feeling so i took it.



The water was provided and we ordered the megasize drink (the pink one behind), very tasty and the oringinal price is $92. But i have a discount coz i have the BOC credit card.



This was very nice taste, especialy the white source on the left side that i duno the name. Just the cheese was a bit sticky.

I forgot to sh0ot the cheese beef pasta, oh my god.

Steven won the 2007 China All Cities Games

Steven won the captioned BMX race and here is the photo from Apple Daily on 23 Oct 2007. This race invloved all top racers who age under 21 or 20 (i forgot) from each city in China .

BMX dinner at Sai Kung

Dinner with Alex, Steven, and Frank (Steven's BMX coach) at Sai Kung. Pretty much ppl in that restaurant and we decided to sit outside. Um.....the salad there was tasty and huge. I just had one and another cheesecake and then i was so full. Steven tried to draw a BMX track on the paper but seems unsuccessful. Alex was drawing but i can hardly recognize what he was drawing.

Steven will go to mainland for the all city games and i hope he will do well and come back with a medal.

Alex will continue his hard gym training tomo without my supervision coz i will have my annual leave til 24th Oct. During the holidays i have to prepare myself for the ACSM exercise specialist exam.

Strength & Conditioning Coaches in Hong Kong Sports Institute

The Full team!
(from left to right): Jenny (Philippine), Ricky (Philippine), Del (Hong Kong), Sonny (Singapore).
Photo taken on 11 Oct 2007

Alex update

This handsome boy was leg pressing 120kg 1 month ago, and now is 240kg. YES 240kg!!And his peak power from SRM cycling machine improved from 1400W to 1650W, which is >15% improvement.

The left one is Alex, and the right one is Kaka from AC Milan. 90% similar.

Gym training at CUHK

Yesterday went back to CUHK and had gym training with ar wah and Jim. I cant remember the last time we trained together, at least one year i think.

The training was good and we all exhusted after 3 hrs workout. Here are the exercises we trained:

snatch (40kg)

bench press (70kg)

lat pull down (10)

bent-over row (50kg)

full squat (80kg)

dumbbell arm curl (35lbs on each side)

dumbbell chest fly (25lbs on each side)

dumbbell chest press (70lbs on each side)

we were doing the py protocol and the weights stated above were on the heaivest set:

1st set: 12 reps
2nd set: 10reps
3rd set: 8 reps
4th set: 6reps
5th set: 12reps

This is an informal training compared with that i used to have in HKSI. But i like this one becoz after every set we chat a lot and then the next set. Yea...we adjust the rest time by our perceived hardness.

We used to train like this 3-4 years ago, that was the most tiring but enjoyable time i have ever had in the gym (as an exerciser, not coach).

Today my traps (especially T2 muscle from snatch), upper chest, and hip adductor feel sore. Other muscles are ok. You know....usually i dont train my legs (my leg muscles are good and strength enough i think), but just a little bit workout with you guys as a training partner. I think i can go to 100kg next time for the full squat.

Will wait for the next happy training. And i will bring my most important training equipment with me, i.e. my 3yr-old glove.

Table tennis updates

The updated world rank of Tang Peng is 22 (was 26), and that of Zhang Rui is 21 (was 24).

Zhang Rui saved the HK team in the 2007 World Team Cup 2nd round by winning her 2 single matches vs BLR (where Tie Yana was performing not very well and lost her single).

Zhang Rui saved the team again in the 3rd round with AUT which she beat Liu Jia in the single and won the double that she played with Tie Yana.

記 十.一國慶

十.一國慶
公眾假期

華家堡足球隊早上還要跑步訓練。十點準時在宿舍集合，分組後三小組各自出發。我則駕著車從後趕上，一路上我看到很多人到這裡遊玩，與球員辛苦跑步的樣子成了強烈對比。

回程時，大家都很累，但沒有一個人停下來。情景很令人感動，訓練辛苦，但我們大家都向著同一個目標而努力，有著一班出生入死的隊友支持，我們還怕甚麼？還有甚麼不可能的事可以難到我們？我們有理想有衝勁，想証明自己的實力，想為香港足球出一點力。

引用兩句說話：

世上沒有不勞而獲的事，也沒有白流的血和汗。 陳曉明

很多人不放我們在眼內，但我們的目標卻是要他們大跌眼鏡。 李健和


不得不提的是今天連班主也一起跑步。對！我們就是一支上上下下都充滿衝勁的球隊。我們一定會在球場上把我們付出的一一拿回來，我們要把每場比賽的三分拿下來。一定可以！因為我們付出的比別人多。

來！我們下一場要全取三分，打開勝利的道路。


This is my last sentence:

We have the right direction at the right pace with right people.

老港正傳

"好鋼用在刀刃上"



很有意思的一句話！


不是大卡士製作，也沒有靚仔靚女，但卻是近幾年來難得我認為的好電影。畫面很香港、製作很香港、風格很香港。片中帶出了一些香港的問題，但同時也重整了香港人的精神。

讚！

老港正傳

好鋼用在刀刃上

很有意思的一句話！

相機

我想買部單鏡反光機，有無人有好介紹？

新或二手都得。

Beauty

Guess who?

最遙遠的距離

很想看這電影，錯過了香港亞洲電影節，以為要到台灣才能看到。原來十一月會正式上演。

世界上最遙遠的距離

不是　生與死

而是　我就站在你面前　你卻不知道我愛你

世界上最遙遠的距離

不是　我就站在你面前　你卻不知道我愛你

而是　明明知道彼此相愛　卻不能在一起
(泰戈爾)

The furthest distance in the world

Is not between life and death

But when I stand in front of you

Yet you don't know that

I love you
The furthest distance in the world

Is not when I stand in front of you

Yet you can't see my love

But when undoubtedly knowing the love from both

Yet cannot

Be together

(From Tagore)

這首詩，我中學時期就已經讀過，當時完全不明白。十年後再看一次，領會又深了一點。

Table tennis medalsssss

Tie Yana, Zhang Rui, and Tang Peng did very well in the 18th Asian Table Tennis Championships.

Tie Yana / Zhang Rui (Women's Doubles, Bronze medal)

Jiang Hua-jun / Lin Ling / Tie Yana / Yu Kwok-see / Zhang Rui (Women's Team, Bronze medal)


Cheung Yuk / Ko Lai-chak / Leung Chu-yan / Li Ching / Tang Peng (Men's Team, Bronze medal)


Tie Yana/ Ko Lai-chak (Mixed Doubles, Silver medal)

Workable is improving!

I really love this picture.

We are a team. A great team.

Alex HUNTER is improving

Alex (BMX racer) improved a lot after 22 days training with me. He was squatting like 205lbs, and he's now squatting 325lbs!!! The movement is just perfect. I think this growing boy can squat >400lbs in the coming month.


Alex's 325lbs squat for today (19 sept 2007).

ZHANG Rui is back

We trained today for 1.5hrs and after that i stretched for her. Almost made her cry but after that her low back, glut, and hamstrings are loose.

I think TANG Peng will come tomorrow.

YIP Pui Yin beated ZHU Lin

Yippy beated ZHU Lin in 2 straight matches (21-17, 21-19). ZHU Lin is now World No. 3 and got the World Championship Gold medal last month.

I think the super-endurnace resistant training and high-lactic running intervals are both taking effect on her body.

Crazy Wongs

Steven (BMX racer) made this with his excellent Photoshop skill.

Conference paper

The 6th Annual Conference for Society of Chinese Scholars on Exercise Physiology and Fitness.

Below is the first paper for this conference:

Fitness profile of Chinese elite youth soccer players

Pui-lam Wong1, Patrick W.C. Lau2, Tze Chung Luk2, Karim Chamari3, Ulrik Wisloff4
1) Athlete & Scientific Services Division, Hong Kong Sports Institute, Hong Kong
2) Dept of Physical Education, Hong Kong Baptist University, Hong Kong
3) National Centre of Medicine and Sciences in Sport, Tunisia
4) Dept of Circulation & Medical Imaging, Norwegian University of Science and Technology, Norway
E-mail: delwong@alumni.cuhk.net

Introduction: In the past years, there is a rapid growth of soccer standard in Asia countries (FIFA, 2006). However, to our knowledge, the information about the fitness among Chinese elite youth soccer players is not available in the literature. Therefore, the purpose of this study was to investigate the maximal oxygen uptake (VO2max), sprint, jump, and ball shooting speed among Chinese elite youth soccer players.

Method: 47 Hong Kong elite youth soccer players (age: 13.6±0.6; weight: 52.3±9.4kg; height: 1.65±0.1m) participated in the study. Players have 2 training sessions per week each last for 90mins. Informed consent was obtained from players and their parents prior to the study. All players were free from injury at the time of data collection. VO2max test was conducted in the laboratory where the environment was well controlled (temperature: 23.7±0.8 °C; humidity: 59.2±5.5%; ambient pressure: 1010±2mmHg). The VO2max protocol has been used by elite youth soccer players and running economy was determined during the last 30s of the 4min run at 7km/h (Chamari et al, 2005). VO2 and heart rate (HR) were recorded during the whole running test. The other 3 tests were conducted outdoor where players performed: a) 30m sprints with a standing-start position, 3min rest between each of the 3 trials; countermovement jump on a portable force mat, 2min rest between each of the 3 jumps; c) 3-step shoot 4m from the goal (1m x 1m), 2min rest between each of the 8 trials. Best results of these tests were used for analysis.

Results and discussion: VO2max (relative: 58.6±5.3ml/min/kg; absolute: 3.01±0.5L/min); HRmax (199.4±7.8bpm); running economy (relative VO2: 42.5±4.4ml/min/kg; absolute VO2: 2.2±0.4L/min; HR: 161±12bpm); sprint time (5m: 1.22±0.1s; 10m: 2.04±0.1s; 15m: 2.75±0.2s; 20m: 3.45±0.2s; 30m: 4.81±0.3s); countermovement jump height (54.9±6.1cm); and ball shooting speed (77.1±9.5km/h). Compared with African players at the same age (Charami et al, 2005), Chinese elite youth soccer players have lower VO2max (65.3 vs 42.5ml/min/kg; 3.49 vs 3.01L/min) and running economy (38.8 vs 42.5ml/min/kg). To our knowledge, no comparable literature is available for sprint, jump, and ball shooting performances at the same age.

Reference
FIFA. 2006. FIFA World Ranking.
Chamari et al. 2005. BJSM, 39, pp24-28.

------------------------------------------------------------------------------------------------

This is the second paper.

Relationship between heart rate and oxygen consumption among Chinese elite youth soccer players

Tze Chung Luk1, Pui-lam Wong2, Patrick W.C. Lau1 , Karim Chamari3, Ulrik Wisloff4
1) Dept of Physical Education, Hong Kong Baptist University, Hong Kong
2) Athlete & Scientific Services Division, Hong Kong Sports Institute, Hong Kong
3) National Centre of Medicine and Sciences in Sport, Tunisia
4) Dept of Circulation & Medical Imaging, Norwegian University of Science and Technology, Norway
E-mail: mailto:delwong@alumni.cuhk.net


Introduction: The golden standard to assess aerobic ability is to measure the oxygen consumption (VO2) by using metabolic measurement device when subject running on a motorized treadmill until exhaustion (Stolen et al., 2005). However, the metabolic measurement device is expensive and may not be available to every soccer team/club. In addition, organizing one soccer team to continuously assess players’ VO2max require a huge amount of time and manpower. Therefore, heart rate (HR) has been used to estimate/predict the exercise intensity among soccer players (Esposito et al., 2004; Kemi et al., 2003). Once the relationship between HR and VO2 is established, coaches can use HR to estimate players’ VO2 in on-field situation. The purpose of this study is to examine the prediction of VO2 using HR among Chinese elite youth soccer players.

Method: 47 Hong Kong elite youth soccer players (age: 13.6±0.6; weight: 52.3±9.4kg; height: 1.65±0.1m) participated in the study. Players have 2 training sessions per week each last for 90mins. All players were free from injury at the time of data collection. VO2max test was conducted in the laboratory where the environment was well controlled (temperature: 23.7±0.8 °C; humidity: 59.2±5.5%; ambient pressure: 1010±2mmHg). The VO2max protocol has been used by elite youth soccer players (Chamari et al, 2005). VO2 and HR were recorded throughout the experiment at 5s interval.

Results and discussion: Correlation between HR and VO2 was 0.76 (p<0.001)>.

Figure 1. Prediction of VO2 using HR.


Reference
Esposito F. et al. (2004). EJAP, 93(1-2), pp167-172.
Hoff J. (2005). JSS, 23(6), pp573-582.
Kemi O. J. et al. (2003). JSMPF, 43(2), pp139-144.

Sarah is back!!

Sarah Lee is back and will start training with me tomorrow. Exciting!

She is the first athlete i picked up when i joined HKSI last year. The most tough girl i have ever met in elite sport area.

Come on! Get some muscle and power. And then some more medals...

New toy 2

Though i dont have much time to play, i still buy NDSL. Just to kill the time when i am on public transport. I like the color sooooooooooooooooooooooo much.

New toy

Here is my new toy: the 22inch LCD monitor. It is soooooooooo big. I even have to turn my head when i am using it. This monitor comes with a webcam, build-in speaker....and a hydrolic vertical adjustment of the monitor to suit the sitting height....so cool.

It only costs HK$2400.

I planned to buy a speaker also but i worry that this huge monitor will take too many space of my desk so i didnt buy it. Luckily my old speakers can put directly under the new monitor so i dont have to buy a new one.

Book chapter

A New York publisher invited me to write a book chapter for their upcoming book.

I am writing it.....that gonna to be a long chapter with about 10000 words.

Awards

Master degree yr 2
Au Yeung Kit Fong Education Award, The Chinese University of Hong Kong

Bachelor degree yr 4
Dean list, Faculty of Education, The Chinese University of Hong Kong

Departmental prize, Chung Chi College, The Chinese University of Hong Kong

Bachelor degere yr 3
Chung Chi College Scholarship, Chung Chi College, The Chinese University of Hong Kong

Bachelor degree yr 2
Chung Chi College Scholarship, Chung Chi College, The Chinese University of Hong Kong

Members of ......

I am currently the member of the following association


National Strength and Conditioning Association, USA

American Colleges of Sports Medicine, USA

The Society of Chinese Scholars on Exercise Physiology and Fitness, China

Research publication

Reviewer

Invited reviewer (July 2007), research grant application for the National Research Foundation (NRF), South Africa.

Journal article
Chaouachi, A., Chamari, K., Roky, R., Wong, P., Mbazaa, A., Bartagi, Z., et al. (In press). Kinetics of lipid profile markers during intermittent amadan fasting in elite judo athletes maintaining their usual training load. International Journal of Sports Medicine.

Wong, P., Chamari, K., Chaouachi, A., Mao, D. W., Wisloff, U., & Hong, Y. (2007a). Difference in plantar pressure between the preferred and non-preferred feet in four soccer-related movements. British Journal of Sports Medicine, 41(2), 84-92.

Wong, P., Chamari, K., Mao, D. W., Wisloff, U., & Hong, Y. (2007b). Higher plantar pressure on the medial side in four soccer-related movements. British Journal of Sports Medicine, 41(2), 93-100.

Wong, P., & Hong, Y. (2005). Soccer injury in the lower extremities. British Journal of Sports Medicine, 39(8), 473-482.

Conference proceedings
Wong, P., Chan, H. M., & Wong, S. H. S. (2006a, 25-27 Oct). Correlation of isokinetic muscular strength and sprint performance of youth hong kong soccer players. Paper presented at the The 5th Annual Conference for Society of Chinese Scholars on Exercise Physiology and Fitness, Tianjin, China.

Wong, P., Chan, H. M., & Wong, S. H. S. (2006b, 25-27 Oct). Isokinetic leg muscular strength of youth hong kong soccer players. Paper presented at the The 5th Annual Conference for Society of Chinese Scholars on Exercise Physiology and Fitness, Tianjin, China.

Wong, P., Cheng, E., Y. L., & Hong, Y. (2006, 14-18 July 2006). Can laboratory-based biomechanical test results reflect the perceived comfort during overground running? Paper presented at the XXIV International Symposium on Biomechanics in Sports, Salzburg, Austria.

Wong, P., & Hong, Y. (2006, 14-18 July 2006). Plantar pressure of four movements in soccer. Paper presented at the XXIV International Symposium on Biomechanics in Sports, Salzburg, Austria.

Wong, P., Kong, R., Y. K., & Hong, Y. (2006, 14-18 July 2006). Effects of different tennis shoes on the performance of recreational tennis players. Paper presented at the XXIV International Symposium on Biomechanics in Sports, Salzburg, Austria.

Wong, P. L., & Hong, Y. (2004a). Changes of kinematics in rope skipping after fatigue. Paper presented at the XXIInd International Symposium on Biomechanics in Sports, Ottawa, Canada.

Wong, P. L., & Hong, Y. (2004b). Comparison of shock attenuation between sport shoes when landing from vertical jump. Paper presented at the XXIInd International Symposium on Biomechanics in Sports, Ottawa, Canada.

Wong, P. L., & Hong, Y. (2003, 28 June, 2003). Changes of kinematics and kinetics with fatigue of rope skipping. Paper presented at the The Hong Kong Student Conference in Sport Medicine, Sport Rehabilitation and Exercise Science, Hong Kong, China.

Introduction

Hi everyone,



This is Del WONG and below is my personal information.



Master of Philosophy (Sports Science, The Chinese University of Hong Kong)

Bachelor of Education (Sports Science & PE, The Chinese University of Hong Kong) with 2 dean list awards



NSCA-Certified Strength & Conditioning Specialist

ACSM-Health Fitness Instructor

經常聽人說，男人犯的錯比女人多。或者這說話是對的！

第一次犯錯，或者是因為經驗不足或知識有限；
第二次犯錯，除了蠢之外沒有其他原因；
第三次犯錯，是極之愚蠢。

當到了極之愚蠢的時候，唯一的好處是你已經在谷底，不能再低了。

我不會再許下很多很多的承諾，但每個我許下的諾言，我都會盡力去做。

有點經歷的男人，或者才會是好男人。

WONG Steven - BMX

Steven is a BMX racer who has already got a lot of medals even he is just now 19yr-old. He may be the most powerful athlete i have ever met and his muscle type is designed for explosive and sprinting sports.

Recetnly, I train him for more than one month during which he gained 3kg muscle. At this same time, his anaerobic sprinting ability became stronger also. But this is not easy, he trained 6 days a week each with almost 2 hrs. He told me that why I never give him an "easy training", then i said "if i give u an easy training, then i am wasting your time". Your hard time in our training center will eventually show on your bike performance.

Below are his race results as from his personal website:
2005:
All China Games Gold Medalist
Flanders Cup Series #1 Elite Men (I won 3 out of 4 rounds)
Flemish Champion Junior Men
Regional Champion Junior Men
TC Keerbergen #1 Elite Men
AK Berlicum #1 Elite Men

2004:
In National Races I promoted to the Elite Category at the age of 16.
Belgian #3 in Elite Men
Belgian #2 in Elite Cruiser
World #7 in Cruiser 16

If you want to know what is BMX, visit http://www.bmx-videos.com/race.php

LEE Wai Sze - sprint cycling

Sarah Lee (李慧詩) is a strong girl who can leg press 260kg for 6 repetitions. She is also a mentally tough girl who never complain during hard training.

She injured her left wrist bone last year and after almost one year rehab program, she eventually grabbed 4 medals (2 silver, 2 bronze) in Asia Cup 2007. Yes. She deserves to have the medals. Keep it on....Sarah.

YIP Pui Yin - badminton

Yippy (葉姵延) is now world No. 11 female badminton player. She got the silver medal in 2006 Doha Asian Game.

She is just 19 yr-old.

She is extremely hardworking and always request for more. We started an interval training to improve her speed endurance ability.

TANG Peng - table tennis

TANG Peng (唐朋) is now world No. 32 male table tennis player. This muscular guy comes to me everytime to stretch his super-tight body. Advanced PNF stretch technique must be applied on him in order to loose his muscles.

ZHANG Rui - table tennis

Zhang Rui (張瑞) is now world No. 25 female table tennis player. Everytime when she comes back Hong Kong, even just for one day, she will come to find me. After every training session she feel good on her condition.

TIE Yana - table tennis

TIE Yana (帖亞娜) is now the world No. 6 female table tennis player. Everytime she comes back to Hong Kong she will come to me at the training center.