Athletic Development

at Marlborough College Malaysia

‘If you have a body, you are an athlete’.

Athletic development is more than stepping into the gym and lifting weights. It supplements learning in the classroom and strives individuals to better themselves through exercise and challenge. Athletic development can be defined as physical preparation that grows and nurtures individuals to understand their bodies in a way which enhances their sporting performance. The programme helps pupils better their strength and robustness for sport and contributes to positive physical well being in their day to day school lives. Here at Marlborough I firmly believe that our Athletic Development programme helps pupils to also gain knowledge and practice factors that crucially impact well-being, quality of life and success in and away from sport also. Athletic Development goes beyond the classroom and is completely open to anyone in the community.

We have an unrivalled, world-class gym facility at school, appropriately named after OM Alfred Hamersley, who played in the first ever England Rugby international side later going on to captain the team. He was also pivotal in introducing the sport to the South Island of New Zealand. With 4 weightlifting platforms with full squat racks, free weights, rig and cardio equipment from WattBikes to Concept2 rowers, the facility covers every athlete’s needs.

The Olympic motto “Citius, Altius, Fortius” is Latin for “faster, higher, stronger”. These sessions form part of the MCM Athletic Development Programme, with a focus on functional strength. Whether you aim to run faster, jump higher or become stronger for sport or general health these sessions will be sure to facilitate your training goals.

Timings

6:45am – 7:45am

Programme Description
FORTIUS

Monday

The Olympic motto “Citius, Altius, Fortius” is Latin for “faster, higher, stronger”. These sessions form part of the MCM Athletic Development Programme, with a focus on functional strength. Whether you aim to run faster, jump higher or become stronger for sport or general health these sessions will be sure to facilitate your training goals.
CITIUS

Tuesday – Prep

Wednesday – Senior

Citius – Senior
The purpose of this session is to improve either short, medium or long-distance running depending on your training goals. The short distance sessions will be focused towards high-intensity bursts of pace, developing speed and agility. The medium to long-distance sessions will be designed to improve endurance and pacing your run.
Citius – Prep
The purpose of this session is to improve either short, medium or long-distance running depending on your training goals. The short distance sessions will be focused towards high-intensity bursts of pace, developing speed and agility. The medium to long-distance sessions will be designed to improve endurance and pacing your run.
ALTIUS

Thursday

These sessions are focused towards Olympic weightlifting. Movement over mass – it’s not about how much you can lift, but how well you can lift it. Each workout is focused towards functional movement and incorporates elements of gymnastics and high intensity interval training.

GAINZ / SWEAT

Friday

Gainz Boys only
In these sessions Marlborough boys join forces ready to test their limits and get the most out of training. Completion of these tough workouts is dependent on team-work and determination.
Sweat Girls only
In this session, Marlborough girls come out in force ready for a high-intensity workout. Sweat is a group workout designed to motivate girls to push themselves and support each other.

30m sprint track
4 Olympic platforms
4 squat cages with attach extra attachments
Dumbbells 2-50kg 2kg increment
Dumbbells 1-10kg 1 kg increments
4 Marlborough benches
Olympic standard plates 2.5, 5kg, 10kg, 15kg, 20kg and 25kg
18 Olympic barbells 7.5kg – 20 kg
2 prowlers
5 plyo boxes 6 – 24 inches
10 raze power bales 6-20kg1 multipurpose cable machine with attachments
Mutli purpose rig with:
2 revill pro
2 boxing bags
Kettlebells 4-32kg
10 raze pwr stones
8 large med balls 8-20lbs
5 raze med balls 4-10kg
3 weight vests
3 harness vests
2 battle ropes
Cardio equipment:
4 concept2 rowers
1 life fitness treadmill
1 raze renegade power runner
2 raze renegade airbikes
2 WattBikes
6 life fitness spin bikes
2 concept2 skiergs