PROGRAM LATIHAN BAGI MINGGU PERTAMA PERSEDIAAN FIZIKAL BAGI ATLET MSSM SMK BANDAU KOTA MARUDU

PROGRAM LATIHAN MINGGUAN ACARA 100M,200M

PHASE 1 : NAMA ATLIT : MASA

MINGGU MICHLLE ANJYLIKA LATIHAN
PERTAMA - CHIKA RIKSKUNG 7.30 -
KETIGA 10.00 AM

DAY ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

MASA
7.30am
SPEED, LITAR (CIRCUIT SPEED, POWER & SPEED , REHAT
10.00a ENDURANCE TRAINING) ENDURANCE STRENGTH ENDURANCE ENDURANCE
m TRAINING 3KM
 -WARM UP -WARM UP -WARM UP
-WARM UP -WARM UP -DRILL -DRILL
LOAD & -DRILL
TYPE (AGILITY) -DRILL -250M (2X3) EQUIPMENT
OF -200M (2X3)
-200M (2X4) LITAR -80M (2X5) TRAINING
TRAINI -150M (2X5)
NG -PUSH UP (2X50) -40M (2X5) -HAMSTRING
-150M (2X3)
-KELENTURAN
-V UP (2X50) -KELENTURAN CURL (2X35)
-40M (2X5)
-POWER SQUAT -COOL DOWN
-KELENTURAN -COOL DOWN -QUARDISEP
(2X50) HOLD (3 X
-COOL DOWN
-BENCH DEEP 1MINIT)
(2X50) - -
- HIGH KNEE
-BRIGING (2MINIT) STEP LEADER
-V SQUAT (2X50) (2 X 10)
-CRUNCH (2X50) -IN SIDE LEG
-WALL SQUAT STEP LEADER
(2MINIT) (2 X 10)
-KELENTURAN
-COOL DOWN

ULASAN -

-
 PROGRAM LATIHAN MINGGUAN ACARA 400M PAGAR

PHASE 1 : NAMA ATLIT : MASA

MINGGU MICHLLE ANJYLIKA LATIHAN
PERTAMA - CHIKA RIKSKUNG 4.00
KETIGA 6.00 PM

DAY ISNIN SELASA RABU KHAMIS JUMAAT SABTU AHAD

MASA
4.00
6.00 PM POWER & SPEED, SPEED , REHAT ENDURANCE
LITAR (CIRCUIT SPEED, STRENGTH ENDURANCE ENDURANCE 4KM
TRAINING) ENDURANCE TRAINING
 -WARM UP -WARM UP -WARM UP
-WARM UP -WARM UP -DRILL -DRILL -DRILL
LOAD & -DRILL -DRILL
TYPE EQUIPMENT -200M (2X3) -100M (2X3)
OF LITAR 100M (2X5) TRAINING -80M (2X5)
TRAINI -40M (2X5)
-PUSH UP (2X50) -KELENTURAN -HAMSTRING CURL -KELENTURAN
NG -KELENTURAN
-V UP (2X50) -COOL DOWN (2X35) -COOL DOWN
-POWER SQUAT -COOL DOWN
-QUARDISEP HOLD
(2X50) (3 X 1MINIT)
-BENCH DEEP - HIGH KNEE STEP
(2X50) LEADER (2 X 10) - -
-BRIGING -IN SIDE LEG STEP
(2MINIT) LEADER (2 X 10)
-V SQUAT (2X50)
-CRUNCH (2X50)
-WALL SQUAT
(2MINIT)
-KELENTURAN
-COOL DOWN

ULASAN -