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  • Speed & Endurance Dapj Style

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    Mardiana Sumantri
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    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PPTX, PDF, TXT or read online from Scribd
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    8 views3 pages

    Speed & Endurance Dapj Style

    Uploaded by

    Mardiana Sumantri

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    WORKOUT

    TARGET GROUP 15-18 YEARS OLD

    ACTIVITY

    SPORTS INVOLVED

    EXAMPLE OF WORKOUT 10 MINUTES DYNAMIC WARM UP 3 SETS X 3 REPS 30SEC REST BETWEEN REPS (WALKING TO THE STARTING POINT)

    SPEED
    Anaerobic

    a. SPEED RESISTANCE TRAINING WITH HARNESS AND ELASTIC TUBING 30 METER (270 M) b. 40 YARD DASH SPRINT (360 m) SPRINT

    3 MINUTES BETWEEN SETS


    COOLING DOWN

    TARGET GROUP 15-18 YEARS OLD

    ACTIVITY

    SPORT INVOLVED

    EXAMPLE OF WORKOUT
    30 MMINUTES DYNAMIC WARM UP 1 SESSION EVERY DAY ; 2.5 KM SWIMMING

    ENDURANCE Aerobic

    SWIMMING, RUNNING, CYCLING

    TRIATHLON

    5 KM CYCLING 5 KM RUNNING COOLDOWN

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