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    Training Program in Wushu

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    kitcath
    The document outlines a training program for Wushu (Sanda) for the Valnat Team from June 2017 to March 2018. It divides the training into 4 periods: 1) Preparation from June to July, 2) Pre-Competition from July to October, 3) Competition from November to January, and 4) Transition from February to March. The goal is to peak for a competition in January 2018. Each period focuses on different skills and intensities with the aim of improving physical fitness, techniques, and competitive ability over the course of the program.

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    Training Program in Wushu

    Uploaded by

    kitcath
    3K views4 pages
    The document outlines a training program for Wushu (Sanda) for the Valnat Team from June 2017 to March 2018. It divides the training into 4 periods: 1) Preparation from June to July, 2) Pre-Competition from July to October, 3) Competition from November to January, and 4) Transition from February to March. The goal is to peak for a competition in January 2018. Each period focuses on different skills and intensities with the aim of improving physical fitness, techniques, and competitive ability over the course of the program.

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    The document outlines a training program for Wushu (Sanda) for the Valnat Team from June 2017 to March 2018. It divides the training into 4 periods: 1) Preparation from June to July, 2) Pre-Competition from July to October, 3) Competition from November to January, and 4) Transition from February to March. The goal is to peak for a competition in January 2018. Each period focuses on different skills and intensities with the aim of improving physical fitness, techniques, and competitive ability over the course of the program.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    3K views4 pages

    Training Program in Wushu

    Uploaded by

    kitcath
    The document outlines a training program for Wushu (Sanda) for the Valnat Team from June 2017 to March 2018. It divides the training into 4 periods: 1) Preparation from June to July, 2) Pre-Competition from July to October, 3) Competition from November to January, and 4) Transition from February to March. The goal is to peak for a competition in January 2018. Each period focuses on different skills and intensities with the aim of improving physical fitness, techniques, and competitive ability over the course of the program.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    TRAINING PROGRAM IN WUSHU (SANDA)

    VALNAT TEAM (MEN AND WOMEN)


    SY 2017 -2018
    Prepared by: Mr. Arnel F. Almazan
    Coach

    Periodization of Training
    Training Phase Time Frame
    Preparation Period June
    Pre Competition July - October
    Competition November - January
    Transition Period February - March

     Target Tournament – January 2018

    Time Frame Training Activity


    JUNE Preparation Period
    Objectives:
    1. During this period the athlete must raise the
    higher level of conditioning as high as possible
    2. Physical Fitness assessment is executed .
    3. Preparation period is divided into general and
    specific
    Week 1 - PFT (HRF & SRF)
    - Cardiovascular exercises
    - Improving reaction time activities
    - Agility improving activities
    - Muscular strengthening activities
    Week 2 - Upper body strengthening (extremities and
    abdominal muscle)
    - Increase endurance and muscular strength and
    exercises intensity to 60%.
    Week 3-4 - Increase intensity on lower body
    strengthening exercise, endurance, agility and
    reaction time .
    Week 1 - Maintenance of the other fitness components
    develops.
    - Upper and lower body strengthening
    exercises.
    Week 2-3 - Endurance and strength
    - Agility drills
    - Reaction time drilss
    Week 4 - Train for specific exercise for agility and
    strength.
    June
    Week 1 - Continue in the increase of the intensity and
    duration of the fitness exercises.
    - Train for more specific agility and strength
    exercises
    Week 2-3 - Maintain intensity of duration of all exercises.
    Week 4 - Fitness test (1st evaluation)
    - Decrease in intensity in some activities.
    - Gradual increase to reaction time, muscular
    strength activities and agility drills.
    July Pre- Competition Period
    Objectives:
    1. Introduction of basic skills in Wushu (sanda).
    2. Maintenance of fitness level
    3. Focus on individual skills
    4. Transitional drills from basic skills to
    intermediate to advance drills.
    Week 1-2 - Introduction to basic skills
    - General skills
    (punching,kicking,blocking,footworks,stance
    and take down )
    - Specific skills (jabbing,hook and uppercut
    punches,roundhouse kicks specialized
    footworks and stance positioning)
    - Basic drills in punching and kicking(individual)
    Week 3-4 - -Individual-Dual drills
    1. Punching
    2. Kicking
    3. Blocking

    August
    Week 1-4 Individual –Dual drills
    1. Punching
    2. Kicking
    3. Blocking
    4. Take down
    5. Footworks
    6. Stances
    7. Techniques in offensive and defensive strategy
    in sanda.
    September Advance System Drills
    Week 1-3 -Sparring Drills on GENERAL sports skills (punching
    and kicking combinations,defensive stances)
    - Sparring Advance drills on SPECIFIC sports
    skills(jabbing,hooking ,straight punches and specific
    kicks)

    Week 4 - Concentrated on advance drills


    - Injecting some of the techniques in offensive
    and defense.
    - Sparring sessions
    - Fitness testing (2nd evaluation)
    October
    Week 1 - Transition drills
    - Additional intensities or set in drills
    Week 2 - Coach controlled drills for both GENERAL and
    SPECIFIC skills
    - Sparring session
    Week 3 - Coach initiated drills
    - Offensive and Defensive drills
    Week 4 - Coach and player initiated drills
    - Offensive drills
    - Sparring session drills
    - Transition drills
    November-December COMPETITION PERIOD
    Objectives:
    1. Maintenance of fitness level
    2. More on individual/dual drills and strategies
    Week 1-4 1. Maintain fitness level
    2. Basic skill drills
    3. Tune-up sparring sessions
    Week 5-6 - Maintain fitness level
    - CHRISTMAS break(meet at least 3 sessions)
    January
    Week 1-4 - Recovery activities due to Christmas break
    - Tune up sparring sessions
    - Maintain skills and fitness level
    - Individual progression review
    February-March Transition period
    Objectives:
    - Recuperation from the long competition and
    training period
    - Rest and relaxation
    - Maintenance of fitness level through
    participation in other sports (Cross training)

    Prepared by:

    ARNEL F. ALMAZAN
    Combative Sports Coach
    MAPEH, Teacher -1

    Noted by:

    LAWRENCE JAY S. SEDILLA


    MAPEH Department Head

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