Republic of the Philippines

Department of Education-Region III-Central Luzon

TARLAC CITY SCHOOLS DIVISION
Juan Luna St. Sto. Cristo, Tarlac City

ARNIS SECONDARY GIRLS

20 DAYS TRAINING MATRIX
WEEK 1

TIME Day 1 (Friday) Day 2 (Saturday) Day 3 (Sunday) Day 4 (Monday) Day 5 (Tuesday) Day 6(Wednesday) Day 7(Thursday)
January 31, 2020 February 1, 2020 February 2, 2020 February 3, 2020 February 4, 2020 February 5, 2020 February 8, 2020
AM
4:00 am Wake-Up Call Wake-Up Call Wake-Up Call Wake-Up Call Wake-Up Call
4:30-5:00 am Travel time to TRP/MC Travel time to TRP/MC Travel time to TRP/MC Travel time to TRP/MC Travel time to TRP/MC
PARK PARK PARK PARK PARK
(Tarlac Recreational (Tarlac Recreational (Tarlac Recreational (Tarlac Recreational (Tarlac Recreational
Park/Ma. Cristina PARK) Park/Ma. Cristina PARK) Park/Ma. Cristina PARK) Park/Ma. Cristina PARK) Park/Ma. Cristina PARK)
5:00-7:00 am JOGGING, WARM-UP, JOGGING, WARM-UP, JOGGING, WARM-UP, JOGGING, WARM-UP, JOGGING, WARM-UP,
STRETCHING, STRETCHING, STRETCHING, STRETCHING, STRETCHING,
STRENTHENING STRENTHENING STRENTHENING STRENTHENING STRENTHENING ARNIS
EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder,
Stomach exercises) Stomach exercises) Stomach exercises) Stomach exercises) Stomach exercises) TOURN
7:00-7:30 am Travel time from TRP to Travel time from TRP to Travel time from TRP to BREAKFAST Travel time from TRP to
Quarters (TWCES) Quarters ( TWCES) Quarters ( TWCES) Quarters ( TWCES) AMEN
7:30-8:30 am BREAKFAST BREAKFAST BREAKFAST BREAKFAST REGIONAL BREAKFAST
8:30-9:30am Room arrangement and
MORNING BREAK MORNING BREAK MORNING BREAK T@
Cleaning. SCREENING
9:30-10:30 Combative Drills (Striking Combative Drills (Striking Combative Drills (Striking BULAC
and Blocking Drills)
SUNDAY OBLIGATION
and Blocking Drills) OF ATHLETES and Blocking Drills)
Equipments needed: Equipments needed: Equipments needed: AN
(KICKPAD, BODY ARMOR, (KICKPAD, BODY ARMOR, & COACHES (KICKPAD, BODY ARMOR,
Used Tire, Cones) Used Tire, Cones) Used Tire, Cones)
10:30- Motivational Film Ladder Drills (Footwork) CONTROL SPARRING SPARRING-ROTATIONAL
12:00pm Viewing SPARRING
PM
12:00-2:00pm Call time to Tarlac West LUNCH BREAK AND LUNCH BREAK AND LUNCH BREAK AND LUNCH BREAK AND LUNCH BREAK AND
Elementary School SIESTA TIME SIESTA TIME SIESTA TIME SIESTA TIME SIESTA TIME
2:00-5:00pm -Athlete’s Orientation Anyo’ng Likha Doble Baston Anyo’ng Likha Sword and Anyo’ng Likha Solo Baston Anyo’ng Likha Doble Baston Anyo’ng Likha Sword and
about the house rules (solo and synchronized Dagger (solo and (solo and synchronized (solo and synchronized Dagger (solo and
and their 20 days performance) synchronized performance) performance) performance) synchronized performance)
training program
-distribution of their daily
task/assignment.
5:00-5:30pm Cooling Down Cooling Down Cooling Down Cooling Down Cooling Down
WEEK 2

TIME Day 8 (Friday) Day 9 (Saturday) Day 10 (Sunday) Day 11 (Monday) Day 12 (Tuesday) Day 13 (Wednesday) Day 14 (Thursday)
January 9, 2020 February 10, 2020 February 11, 2020 February 12, 2020 February 13, 2020 February 14, 2020 February 15, 2020
AM
4:00 am Wake-Up Call Wake-Up Call Wake-Up Call Wake-Up Call Wake-Up Call Wake-Up Call Wake-Up Call
4:30-5:00 Travel time to TRP/MC Travel time to TRP/MC Travel time to TRP/MC Travel time to TRP/MC Travel time to TRP/MC Travel time to TRP/MC Travel time to TRP/MC
am PARK PARK PARK PARK PARK PARK PARK
(Tarlac Recreational (Tarlac Recreational (Tarlac Recreational (Tarlac Recreational (Tarlac Recreational (Tarlac Recreational (Tarlac Recreational
Park/Ma. Cristina PARK) Park/Ma. Cristina PARK) Park/Ma. Cristina PARK) Park/Ma. Cristina PARK) Park/Ma. Cristina PARK) Park/Ma. Cristina PARK) Park/Ma. Cristina PARK)
5:00-7:00 JOGGING, WARM-UP, JOGGING, WARM-UP, JOGGING, WARM-UP, JOGGING, WARM-UP, JOGGING, WARM-UP, JOGGING, WARM-UP, JOGGING, WARM-UP,
am STRETCHING, STRETCHING, STRETCHING, STRETCHING, STRETCHING, STRETCHING, STRETCHING,
STRENTHENING STRENTHENING STRENTHENING STRENTHENING STRENTHENING STRENTHENING STRENTHENING
EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder,
Stomach exercises) Stomach exercises) Stomach exercises) Stomach exercises) Stomach exercises) Stomach exercises) Stomach exercises)
7:00-7:30 Travel time from TRP to Travel time from TRP to Travel time from TRP to Travel time from TRP to BREAKFAST Travel time from TRP to Travel time from TRP to
am Quarters (TWCES) Quarters (TWCES) Quarters ( TWCES) Quarters ( TWCES) Quarters ( TWCES) Quarters ( TWCES)
7:30-8:30 BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
am
8:30-9:30am Room arrangement and
MORNING BREAK MORNING BREAK MORNING BREAK MORNING BREAK MORNING BREAK
Cleaning.
9:30-10:30 Combative Drills (Striking Combative Drills (Striking Combative Drills (Striking Combative Drills (Striking Combative Drills (Striking Combative Drills (Striking
and Blocking Drills) and Blocking Drills) and Blocking Drills) and Blocking Drills) and Blocking Drills) and Blocking Drills)
Equipments needed: Equipments needed: SUNDAY OBLIGATION Equipments needed: Equipments needed: Equipments needed: Equipments needed:
(KICKPAD, BODY (KICKPAD, BODY ARMOR, (KICKPAD, BODY ARMOR, (KICKPAD, BODY ARMOR, (KICKPAD, BODY ARMOR, (KICKPAD, BODY ARMOR,
ARMOR, Used Tire, Used Tire, Cones) Used Tire, Cones) Used Tire, Cones) Used Tire, Cones) Used Tire, Cones)
Cones)
10:30- CONTROL SPARRING SPARRING-ROTATIONAL Ladder Drills (Footwork) CONTROL SPARRING SPARRING-ROTATIONAL Ladder Drills (Footwork)
12:00pm SPARRING SPARRING
PM
12:00- LUNCH BREAK AND LUNCH BREAK AND LUNCH BREAK AND LUNCH BREAK AND LUNCH BREAK AND LUNCH BREAK AND LUNCH BREAK AND
2:00pm SIESTA TIME SIESTA TIME SIESTA TIME SIESTA TIME SIESTA TIME SIESTA TIME SIESTA TIME
2:00-5:00pm Anyo’ng Likha Doble Anyo’ng Likha Doble Baston Anyo’ng Likha Sword and Anyo’ng Likha Solo Baston Anyo’ng Likha Doble Baston Anyo’ng Likha Sword and Polishing of all Anyo’ng
Baston (solo and (solo and synchronized Dagger (solo and (solo and synchronized (solo and synchronized Dagger (solo and Likha Routines (solo and
synchronized performance) performance) synchronized performance) performance) performance) synchronized performance) synchronized performance)
5:00-5:30pm Cooling Down Cooling Down Cooling Down Cooling Down Cooling Down Cooling Down Cooling Down
WEEK 3

TIME Day 15 (Friday) Day 16 (Saturday) Day 17 (Sunday) Day 18 (Monday)

January 16, 2020 February 17, 2020 February 18, 2020 February 19, 2020
AM
4:00 am Wake-Up Call Wake-Up Call Wake-Up Call Wake-Up Call
4:30-5:00 am Travel time to TRP/MC Travel time to TRP/MC Travel time to TRP/MC Travel time to TRP/MC
PARK PARK PARK PARK
(Tarlac Recreational (Tarlac Recreational (Tarlac Recreational (Tarlac Recreational
Park/Ma. Cristina PARK) Park/Ma. Cristina PARK) Park/Ma. Cristina PARK) Park/Ma. Cristina PARK)
5:00-7:00 am JOGGING, WARM-UP, JOGGING, WARM-UP, JOGGING, WARM-UP, JOGGING, WARM-UP,
STRETCHING, STRETCHING, STRETCHING, STRETCHING,
STRENTHENING STRENTHENING STRENTHENING STRENTHENING
EXERCISES(Leg,Shoulder EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder, EXERCISES(Leg,Shoulder,
, Stomach exercises) Stomach exercises) Stomach exercises) Stomach exercises)
7:00-7:30 am Travel time from TRP to Travel time from TRP to Travel time from TRP to Travel time from TRP to
Quarters (TWCES) Quarters (TWCES) Quarters ( TWCES) Quarters ( TWCES)
7:30-8:30 am BREAKFAST BREAKFAST BREAKFAST BREAKFAST
8:30-9:30am Room arrangement and
MORNING BREAK MORNING BREAK Cleaning of billeting
Cleaning.
Classroom and packing
9:30-10:30 Combative Drills (Striking Combative Drills (Striking Combative Drills (Striking things up.
and Blocking Drills) and Blocking Drills) and Blocking Drills)
Equipments needed: Equipments needed: Equipments needed:
(KICKPAD, BODY (KICKPAD, BODY ARMOR, (KICKPAD, BODY ARMOR,
ARMOR, Used Tire, Used Tire, Cones) Used Tire, Cones)
Cones)
10:30- CONTROL SPARRING SPARRING-ROTATIONAL SPARRING-ROTATIONAL Final Meeting.
12:00pm SPARRING SPARRING
PM
12:00- LUNCH BREAK AND LUNCH BREAK AND LUNCH BREAK AND
2:00pm SIESTA TIME SIESTA TIME SIESTA TIME
2:00-5:00pm Polishing of all Anyo’ng Polishing of all Anyo’ng Polishing of all Anyo’ng
Likha Routines (solo and Likha Routines (solo and Likha Routines (solo and
synchronized performance) synchronized performance synchronized performance
5:00-5:30pm Cooling Down Cooling Down Cooling Down

Prepared by :

Angelo Louise K. Yanco/Alnair B. CAwigan

Trainer/Coach
STRENTHENING EXERCISES
1. Squats

2. Kneeling Push up

3. Dynamic Lunges

4. High Knees

5. Spider Crawl

6. Leg Lifts

7. Plank Jack

8. Knee Crunches