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Program Latihan

The document outlines a training calendar for an athletic program, detailing exercises, sets, repetitions, and intensities for each day of the week. It includes phases of preparation, competition, and specific training focuses such as strength, technique, and endurance. The training is structured across various months, with a clear progression and emphasis on different physical attributes.

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Riandi
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© © All Rights Reserved
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14 views77 pages

Program Latihan

The document outlines a training calendar for an athletic program, detailing exercises, sets, repetitions, and intensities for each day of the week. It includes phases of preparation, competition, and specific training focuses such as strength, technique, and endurance. The training is structured across various months, with a clear progression and emphasis on different physical attributes.

Uploaded by

Riandi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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JANUARI FEBRUARI MARET APRIL MEI JUNI JULI AGUSTUS SEPTEMBER OKTOBER NOVEMER DESEMBER

BULAN 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
R S B R S B R S B R S B R S B R S B R S B R S B R S B R S B R S B S R B S S R B

EVENT
KALENDER EVENT

PERIODE PERSIAPAN KOMPETISI

FASE UMUM KHUSUS PERSIAPAN KOMPETISI TEPERING

MESO 3:1 3:1 3:1 3:1 3:1 3:1 2:1 2:1 2:1 1:1

SASARAN General strength, endurane, koordinasi, teknik dasar power, max speed, max strength, teknik lanjutan power, specific speed and strength, specific event conditioning
PERIODESASI

100%
90%
TARGET 80%
70%
FISIK 60%
50%
TEKNIK 40%
30%
MENTAL 20%
TRANSISI
10%
0%
BENTUK PERSIAPAN
KEKUATAN
kek. Umum
kek. Khusus
KECEPATAN
BENTUK LATIHAN

dril kecepatan
kec. Daya tahan
keepatan khusus
DAYA TAHAN
umum
khusus
TEKNIK
dasar
lanjutan
PROGAM MIKRO
SENIN SELASA RABU KAMIS JUMAT SABTU

EXERCISE SET/REP/VOLUM EXERCISE SET/REP/VOLUM EXERCISE SET/REP/VOLUM EXERCISE SET/REP/VOLUM EXERCISE SET/REP/VOLUM EXERCISE

TEKNIK STRENGTH TEKNIK STRENGHT TEKNIK TEKNIK

SORE (15.00) SORE (15.00) SORE (15.00) SORE (15.00) SORE (14.00) SORE (14.00)

DINAMIC STREACHING DINAMIC STREACHING DINAMIC STREACHING DINAMIC STREACHING DINAMIC STREACHING DINAMIC STREACHING

DRILL ABC RUNNING 1 SET/2 REPS/20 METER DRILL ABC RUNNING 1 SET/2 REPS/20 METER DRILL ABC RUNNING 1SET/2 REPS/20 METER DRILL ABC RUNNING

TEKNIK LOMPAT TINGGI WEIGHT TRAINING TEKNIK LANGKAH 2SET/8 REPS/30 METER WEIGHT TRAINING TEKNIK LOMPAT TINGGI TEKNIK LOMPAT TINGGI

AWALAN 2 SET/5 REPS/3 LANGKAH SQUOT 3 SET/6 REPS/60 KG 2 SET/6 REPS/60 METER SQUOT 3 SET/6 REPS/60 KG STANDING 1 SET/1O REPS FULL TEKNIK

1 SET/5 REPS/5 LANGKAH BEANC PRESS 3 SET/6 REPS/30 KG 2SET/3 REPS/80 METER BEANC PRESS 3 SET/6 REPS/30 KG MELAYANG 2 SET/8 REPS/T 150 CM

1 SET/5 REPS/7 LANGKAH LEG PRESS 3 SET/6 REPS/80 KG LEG PRESS 3 SET/6 REPS/80 KG

1 SET/5 REPS/ FULL CLINE 3 SET/6 REPS/40 KG CLINE 3 SET/6 REPS/40 KG

COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN

INTENSITY INTENSITY INTENSITY INTENSITY INTENSITY INTENSITY

70% 30% 70% 30% 70% 70%


SABTU

SET/REP/VOLUM

TEKNIK

SORE (14.00)

DINAMIC STREACHING

1 SET/2 REPS/20 METER

1SET/5 REPS/5 LANGKAH

1 SET/5 REPS/7 LANGKAH

2 SET/5 REPS/ FULL

INTENSITY

70%
PROGAM MIKRO
SENIN SELASA RABU KAMIS JUMAT SABTU

EXERCISE SET/REP/VOLUM EXERCISE SET/REP/VOLUM EXERCISE SET/REP/VOLUM EXERCISE SET/REP/VOLUM EXERCISE SET/REP/VOLUM EXERCISE

TEKNIK STRENGTH TEKNIK STRENGHT TEKNIK TEKNIK

SORE (15.00) SORE (15.00) SORE (15.00) SORE (15.00) SORE (14.00) SORE (14.00)

DINAMIC STREACHING DINAMIC STREACHING DINAMIC STREACHING DINAMIC STREACHING DINAMIC STREACHING DINAMIC STREACHING

DRILL ABC RUNNING 1 SET/4 REPS/20 METER DRILL ABC RUNNING 1 SET/4 REPS/20 METER DRILL ABC RUNNING 1SET/2 REPS/20 METER DRILL ABC RUNNING

TEKNIK LOMPAT TINGGI WEIGHT TRAINING TEKNIK LANGKAH 2 SET/8 REPS/30 METER WEIGHT TRAINING TEKNIK LOMPAT TINGGI TEKNIK LOMPAT TINGGI

AWALAN 4 SET/3 REPS/3 LANGKAH CLINE 3 SET/6 REPS/40 KG 2 SET/6 REPS/60 METER CLINE 3 SET/8 REPS/40 KG STANDING 3 SET/1O REPS FULL TEKNIK

2 SET/3 REPS/5 LANGKAH SQUAT 3 SET/6 REPS/60 KG 2 SET/4 REPS/80 METER SQUAT 3 SET/8 REPS/60 KG MELAYANG 4 SET/8 REPS/T 150 CM

2 SET/3 REPS/7 LANGKAH DEADLIVE 3 SET/6 REPS/80 KG DEADLIVE 3 SET/8 REPS/80 KG

2 SET/3 REPS/ FULL LUNGS 3 SET/6 REPS/40 KG LUNGS 3 SET/8 REPS/40 KG

COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN COOLING DOWN

INTENSITY INTENSITY INTENSITY INTENSITY INTENSITY INTENSITY

70% 30% 70% 30% 70% 70%


SABTU

SET/REP/VOLUM

TEKNIK

SORE (14.00)

DINAMIC STREACHING

1 SET/2 REPS/20 METER

3 SET/5 REPS/5 LANGKAH

3 SET/5 REPS/7 LANGKAH

3 SET/5 REPS/ FULL

INTENSITY

70%
SENIN

EXERCISE

TEKNIK

SORE (15.00)

DINAMIC STREACHING

DRILL ABC RUNNING


TEKNIK LOMPAT TINGGI

AWALAN
COOLING DOWN

INTENSITY

70%
SENIN

SET/REP/VOLUM

TEKNIK

ORE (15.00)

MIC STREACHING

1 SET/2 REPS/20 METER


2 SET/8 REPS/3 LANGKAH

2 SET/8 REPS/5 LANGKAH

2 SET/8 REPS/7 LANGKAH

2 SET/8 REPS/ FULL


INTENSITY

70%
SELASA

EXERCISE

STRENGTH

SORE (15.00)

DINAMIC STREACHING
WEIGHT TRAINING

SQUOT

BEANC PRESS

LEG PRESS

CLINE
COOLING DOWN

INTENSITY

30%
SELASA

SET/REP/VOLUM

STRENGTH

ORE (15.00)

MIC STREACHING
3 SET/6 REPS/70 KG

3 SET/6 REPS/40 KG

3 SET/6 REPS/90 KG

3 SET/6 REPS/50 KG
INTENSITY

30%
PROGAM M
RABU

EXERCISE

TEKNIK

SORE (15.00)

DINAMIC STREACHING

DRILL ABC RUNNING


TEKNIK LANGKAH
COOLING DOWN

INTENSITY

70%
PROGAM MIKRO
RABU

SET/REP/VOLUM

TEKNIK

ORE (15.00)

MIC STREACHING

1 SET/2 REPS/20 METER


4 SET/8 REPS/30 METER

4 SET/6 REPS/60 METER

4 SET/4 REPS/80 METER


INTENSITY

70%
AM MIKRO
KAMIS

EXERCISE

STRENGHT

SORE (15.00)

DINAMIC STREACHING
WEIGHT TRAINING

SQUOT

BEANC PRESS

LEG PRESS

CLINE
COOLING DOWN

INTENSITY

30%
KAMIS

SET/REP/VOLUM

STRENGHT

ORE (15.00)

MIC STREACHING
3 SET/6 REPS/70 KG

3 SET/6 REPS/40 KG

3 SET/6 REPS/90 KG

3 SET/6 REPS/50 KG
INTENSITY

30%
JUMAT

EXERCISE

TEKNIK

SORE (14.00)

DINAMIC STREACHING

DRILL ABC RUNNING


TEKNIK LOMPAT TINGGI

STANDING

MELAYANG
COOLING DOWN

INTENSITY

70%
JUMAT

SET/REP/VOLUM

TEKNIK

ORE (14.00)

MIC STREACHING

1SET/2 REPS/20 METER


2 SET/1O REPS

2 SET/10 REPS/T 160CM


INTENSITY

70%
SABTU

EXERCISE

TEKNIK

SORE (14.00)

DINAMIC STREACHING

DRILL ABC RUNNING


TEKNIK LOMPAT TINGGI

FULL TEKNIK
COOLING DOWN

INTENSITY

70%
SABTU

SET/REP/VOLUM

TEKNIK

ORE (14.00)

MIC STREACHING

1 SET/2 REPS/20 METER


2 SET/6 REPS/5 LANGKAH

2 SET/6 REPS/7 LANGKAH

4 SET/8 REPS/ FULL


INTENSITY

70%
SENIN

EXERCISE

TEKNIK

SORE (15.00)

DINAMIC STREACHING

DRILL ABC RUNNING


TEKNIK LOMPAT TINGGI

AWALAN
COOLING DOWN

INTENSITY

70%
SENIN

SET/REP/VOLUM

TEKNIK

ORE (15.00)

MIC STREACHING

1 SET/2 REPS/20 METER


4 SET/5 REPS/3 LANGKAH

4 SET/5 REPS/5 LANGKAH

4 SET/5 REPS/7 LANGKAH

3 SET/5 REPS/ FULL


INTENSITY

70%
SELASA

EXERCISE

STRENGTH

SORE (15.00)

DINAMIC STREACHING
WEIGHT TRAINING

SQUOT

BEANC PRESS

LEG PRESS

LUNGS
COOLING DOWN

INTENSITY

30%
SELASA

SET/REP/VOLUM

STRENGTH

ORE (15.00)

MIC STREACHING
3 SET/5 REPS/60 KG

3 SET/5 REPS/30 KG

3 SET/5 REPS/80 KG

3 SET/5 REPS/40 KG
INTENSITY

30%
PROGAM M
RABU

EXERCISE

TEKNIK

SORE (15.00)

DINAMIC STREACHING

DRILL ABC RUNNING


TEKNIK LANGKAH
COOLING DOWN

INTENSITY

70%
PROGAM MIKRO
RABU

SET/REP/VOLUM

TEKNIK

ORE (15.00)

MIC STREACHING

1 SET/2 REPS/20 METER


3 SET/8 REPS/30 METER

3 SET/8 REPS/60 METER

3 SET/8 REPS/80 METER


INTENSITY

70%
AM MIKRO
KAMIS

EXERCISE

STRENGHT

SORE (15.00)

DINAMIC STREACHING
WEIGHT TRAINING

SQUOT

BEANC PRESS

LEG PRESS

LUNGS
COOLING DOWN

INTENSITY

30%
KAMIS

SET/REP/VOLUM

STRENGHT

ORE (15.00)

MIC STREACHING
3 SET/5 REPS/60 KG

3 SET/5 REPS/30 KG

3 SET/5 REPS/80 KG

3 SET/5 REPS/40 KG
INTENSITY

30%
JUMAT

EXERCISE

TEKNIK

SORE (14.00)

DINAMIC STREACHING

DRILL ABC RUNNING


TEKNIK LOMPAT TINGGI

STANDING

MELAYANG
COOLING DOWN

INTENSITY

70%
JUMAT

SET/REP/VOLUM

TEKNIK

ORE (14.00)

MIC STREACHING

1SET/2 REPS/20 METER


3 SET/8 REPS

3 SET/8 REPS/T 180 CM


INTENSITY

70%
SABTU

EXERCISE

TEKNIK

SORE (14.00)

DINAMIC STREACHING

DRILL ABC RUNNING


TEKNIK LOMPAT TINGGI

FULL TEKNIK
COOLING DOWN

INTENSITY

70%
SABTU

SET/REP/VOLUM

TEKNIK

ORE (14.00)

MIC STREACHING

1 SET/2 REPS/20 METER


3 SET/4 REPS/5 LANGKAH

3 SET/4 REPS/7 LANGKAH

4 SET/5 REPS/ FULL


INTENSITY

70%

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