SEKOLAH SUKAN NEGERI JOHOR / TRACK & FIELD

JUMPERS WEEKLY TRAINING PROGRAMME 2018/2019

PHASE : PREPARATION PERIOD ATHLETES : AIMAN HAKIMI, ZAHID, QAMARULEZUAN, IZZAT, T/HOUR :
EVENT : JUMPERS S :
MACROCYCLE : GENDER MILEAG
: AGE/TR :
MESOCYCLE E
: PB :
MICROCYCLE ::
TARGET 2017
:

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TIME (11.5.2013) (12.5.2013)
WARM-UP WARM-UP WARM-UP (±30’) WARM-UP WARM-UP

MAIN UNIT MAIN UNIT MAIN UNIT MAIN UNIT MAIN UNIT

REST
AM FITNESS UNIT FITNESS UNIT FITNESS UNIT FITNESS UNIT FITNESS UNIT

LIMBER LIMBER LIMBER LIMBER LIMBER

WARM-UP WARM-UP WARM-UP WARM-UP WARM-UP

1.JUMPERS DRILLS
2.BALLISTIC STRETCHING

MAIN UNIT MAIN UNIT MAIN UNIT MAIN UNIT MAIN UNIT

PM REST GYM

FITNESS UNIT FITNESS UNIT FITNESS UNIT FITNESS UNIT FITNESS UNIT

LIMBER LIMBER LIMBER LIMBER LIMBER

 LOAD -
MILEAGE