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program latihan renang blom edit ag!!!

program latihan renang blom edit ag!!!

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Published by Cokey Confiuzz

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Published by: Cokey Confiuzz on Mar 16, 2011
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01/07/2015

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1
PROGRAM LATIHAN TAHUNAN ACARA LONTAR PELURU
Fasa PERSEDIAAN PERTANDINGANTRANSISISub Fasa
Persediaan Umum
 
Persediaan Khusus
 
Pra - Pertandingan
 
Pertandingan
 
Bulan
OKT NOV DIS JAN FEB MAC APR MEI JUN JUL OGS SEPT
Minggu
2 9 16 23 30 6 17 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23
Kitaran Makro 1 2 3 4 5 6 7Kitaran Mikro
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
Ujian T T TKem Latihan T T TPertandingan C CRehat
INTENSITI
%100
ISIPADU
9080
PRESTASI
7060
PERSEDIAAN
5040
FIZIKAL
30
TEKNIK 
20
PSIKOLOGI
10
LATIHAN
1. Beban
 
2. kalistenik 3. latihan jarak dekat
 
4. LSD
 PETUNJUK 
:
T
: Test (Ujian)
C
: Competition (Pertandingan)
 
2
PROGRAM LATIHAN MAKRO 2
FASA PERSEDIAAN KHUSUSBULAN 27 NOV 4 DIS 11 DIS 18 DIS 25 DIS 1 JAN 8 JAN 15 JANMAKRO
2
MIKRO
9 10 11 12 13 14 15 16
HARI
I S R K J S A I S R K J S A I S R K J S A I S R K J S A I S R K J S A I S R K J S A I S R K J S A I S R K J S A
K LA AE TD IA HH AN
 
Bebankalistenik Latihanjarak dekatLSDUjianIntensitiLatihanMaksimaSub MaksimaSederahanaRendahRehat
 
3
JADUAL LATIHAN KITARAN MAKRO 2KITARAN MAKRO KE-9
TARIKH /HARIJENISLATIHANDOSEJ INTENSITI27 NOV(ISNIN)Latihan bebanan 1.
 
Half Press2.
 
Half Squat3.
 
Bangun Tubi dengan bebanan4.
 
Lentik Belakang dengan beban5.
 
Military Press6.
 
Heel Raise(3 set X 8 ulangan ± 70%)Rehat antara set ialah 3 minit atauikut denyutan jantung (120)Submaksima28 NOV(SELASA)Latihankalistenik 1.
 
Latihan gaya kupu-kupu danlatihan gaya bebas.2.
 
Senaman bebasRendah29 NOV(RABU)Latihan jarak dekat1.
 
Sprinter 2.
 
Fartlek jarak dekatSederhana30 NOV(KHAMIS)REHAT1 DIS(JUMAAT)Latihan Bebanan 1.
 
Clean and jerk 2.
 
Leg Flexion3.
 
Flexion dan Extensionpergelangan tangan4.
 
Russian Twist5.
 
Sit Up6.
 
Chest Press(3 set X 8 ulangan ± 70%)SubMaksima2 DIS(SABTU)Latihan LSD 1.
 
Larian 45minit tanpa henti Sederhana3 DIS(AHAD)REHAT
KITARAN MAKRO KE-10
TARIKH /HARIJENISLATIHANDOSEJ INTENSITI4 DIS(ISNIN)Latihan bebanan 1.
 
Bench Press2.
 
Half Squat3.
 
Bangun Tubi dengan bebanan4.
 
Lentik Belakang dengan beban5.
 
Military Press6.
 
Heel Raise(3 set X 8 ulangan ± 70%)Rehat antara set ialah 3 minit atauikut denyutan jantung (120)Submaksima

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