Education is not just about acquiring knowledge; it is about empowering individuals to unlock their full potential, pursue their dreams, and make a positive impact on the world around them. At the MyCEOSA (Centennial Old Students Association) in Sierra Leone, this belief lies at the heart of our mission. We are committed to empowering youth through education, equipping them with the tools, resources, and support they need to thrive academically, professionally, and personally.
A Legacy of Excellence
Centennial Secondary School in Mattru Jong has a long-standing tradition of academic excellence and community engagement. For decades, it has been a nurturing environment where young minds are cultivated, talents are discovered, and dreams are realized. As alumni of Centennial, we carry with us the values and lessons imparted to us during our time at the school. Now, through the MyCEOSA, we have the opportunity to give back and pay it forward, ensuring that future generations of students have access to the same quality education and opportunities that shaped our lives.
Supporting Educational Initiatives
The MyCEOSA is dedicated to supporting educational initiatives that foster holistic development and empowerment among youth in Mattru Jong. Through strategic partnerships, fundraising efforts, and volunteer programs, we strive to make a tangible difference in the lives of students and the broader community. Our initiatives include:
- Scholarship Programs: We believe that every child deserves access to quality education, regardless of their financial circumstances. That’s why we offer scholarships to deserving students, covering tuition fees, school supplies, and other essential expenses.
- Mentorship and Career Guidance: We recognize the importance of mentorship in guiding students towards academic and career success. Through our mentorship programs, alumni provide guidance, advice, and support to students, helping them navigate their educational journey and explore future opportunities.
- Skills Development Workshops: In today’s competitive job market, practical skills are essential for success. That’s why we organize workshops and training sessions focused on developing skills such as computer literacy, entrepreneurship, leadership, and communication.
- Infrastructure Enhancement: We understand that a conducive learning environment is crucial for student success. Therefore, we invest in infrastructure projects aimed at improving facilities, classrooms, libraries, and other resources at Centennial Secondary School.
Building a Brighter Future
At the MyCEOSA, we believe that education is the key to unlocking the potential of youth and driving sustainable development in Mattru Jong and beyond. By empowering youth through education, we are investing in the future of our community, fostering innovation, leadership, and positive change. Together, we can build a brighter future where every child has the opportunity to thrive and contribute meaningfully to society.
As alumni of Centennial Secondary School, we are proud to carry forward the legacy of excellence and service instilled in us. Through the MyCEOSA, we are honored to play a role in shaping the next generation of leaders, thinkers, and visionaries. Together, let us continue to empower youth through education and create a world where every child can reach their full potential.
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This idea principally summarizes linear periodization, which utilizes a structured method to
intensify exercises over time by steadily building up resistance.
The idea behind this method is to acclimate the athlete to the
stimulus of heavyweights, permitting them to handle progressively heavier hundreds as their energy improves.
This technique ensures that the body repeatedly adapts to larger calls for, leading to muscle growth and strength development.
Customization means selecting the appropriate intensity for every
train and individual, considering their current abilities
and long-term goals. At the start of the powerlifting
program, the intensity ought to be decrease so you aren’t lifting near your one rep
max. As A Substitute, you ought to be focusing on the amount
of the exercise and doing larger reps as an alternative.
Depth in both examples has to do with percentages of your one rep max.
This training frequency is taken into account to be perfect for muscle growth
and energy. Nevertheless, the upper/lower split may be utilized regardless of how many days per week you possibly can practice.
Throughout this program, you practice four instances per week and have three distinct phases – quantity, energy realization, and depth.
It’s necessary to notice that they recommend doing HIIT
(high-intensity interval training) and mobility twice weekly.
If you carry out those classes in addition to the resistance coaching, you’ll be in the gym 6 days per week.
Bear In Mind that we are attempting to accomplish two completely different objectives at once.
As A Outcome Of of this, you have to be comfy utilizing all of the coaching options you may have available.
If you practice at house, you can make this work with simply free
weights as properly, however having additional gadgets like resistance bands might go
a long way in serving to you. It is nearly universally acknowledged in the health neighborhood
that resistance coaching is a helpful part of an general fitness plan (1).
On power days, you should ideally be adding weight to the bar because the weeks go on. If you’ll have the
ability to’t, then increasing time under rigidity, complete coaching quantity,
and incorporating intensity methods (e.g. pressured reps,
partial reps, drop sets, and so forth.) are different methods to progress.
This is when you’ll do variations of those
powerlifting movements, similar to an incline bench press or front squat for 3-4 sets of 8-12 reps.
During the 9 weeks, there are three three-week
blocks of programming that rotate exercises and volume to provide progressive overload.
Another major difference is that bodybuilders perform all kinds of
workout routines not like powerlifters who solely persist with a handful.
Powerbuilding is supposed to be carried out within the similar session, blending both
ideas. One of the issues I get pleasure from about this program
is how Ben incorporates concepts of pre-exhaustive fatigue.
This means you will initially perform exercises that focus on a single muscle group so that the muscle is tired and can be focused extra precisely all through the training session. This 12-week powerbuilding program uses a mix of percentages and
RPE (rate of perceived exertion) to calculate the
intensity per exercise. This, to me, is a list of the strongest powerbuilding packages offered currently.
The costs range, but the most effective applications will come at a cost when you look intently.
The time under pressure (TUT) on muscle tissue results in extra mechanical rigidity which
should help muscle grow. These programs are often used to
stimulate hypertrophy, though mixing heavy
days with lighter days appropriately can also help achieve vital power features as well.
We’ve additionally offered hyperlinks to the six best
3-day training cut up programs, where you’ll find free, downloadable spreadsheets that can help you reach your targets.
By following this structured plan, you’ll not only build strength and muscle but also develop
a sustainable strategy to coaching that prevents plateaus and keeps you motivated.
Powerbuilding not only helps you build a powerful and muscular physique but
in addition enhances your useful strength.
The competitions have age and weight classes and
the winner of every class is the one who has the very best powerlifting complete.
On one aspect stands a military of thick-necked powerlifters uniformed in sweat-stained Westside Barbell t-shirts.
On the opposite looms a legion of bodybuilders,
jacked, tan, and displaying good symmetry as they pose threateningly with
shakers full of creatine monohydrate and protein powder.
Each muscle in the core is activated to a major degree to
brace the spine and torso during the motion. As
the core is heavily engaged in the entire above movements,
you should ensure yours can take the beating.
By definition, the powerlifting-specific parts of the training program give consideration to developing most
strength in the lifts contested in a powerlifting meet, the squat, bench press, and deadlift.
The great factor about powerbuilding applications is that you could tailor them to your specific wants.
The better of both worlds, powerbuilding combines the ideas of powerlifting and bodybuilding.
If done properly, powerbuilding programs will
pack on muscle mass and power. Powerlifting and bodybuilding have completely different training protocols, rules, diets and finish targets.
Traditionally, powerlifters prepare for maximizing power or power
in particular lifts whereas bodybuilders train to
maximise hypertrophy (increase muscle size).
Additionally, they’re divided into six completely different classes for a better method of sorting through them relying
in your lifting experience and targets. Just remember that some fall into
a couple of class so you may need to read via all the plans to find which is greatest
for you. And don’t forget we have also received a 5X5 exercise
program with a spreadsheet for lifters. Begin with deadlifts as a result of they
don’t require as much mobility as squats and yet still
provide exceptional advantages to unleash your health quick.
To optimize the effectiveness of your powerlifting program, regular assessments are essential.
Every weeks, take the time to evaluate your absolute
strength and the efficacy of your programming. Assess whether you are
on the best path and whether you might be lacking
opportunities for enchancment. This periodic evaluation permits you
to make informed selections about what’s working and what wants adjustment.
If you are not finding success with linear periodization, it could be sensible to suppose about “block periodization”.
Block periodization, a strategy where intensity increases each 4 weeks, serves to push the body to its most effort.
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