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  • Baris FC

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    Deri Janwar
    25 views15 pages
    The document outlines the weekly training program for an FC soccer team. It details the warm up, strength, and cool down exercises and drills for each day of the week from Monday to Saturday. Each session includes exercises like pushups, squats, lunges and involves activities like running, planks and jumping to build strength, endurance and coordination over approximately 1 hour sessions with short rest periods between circuits. The training is designed to progressively challenge the players with variations in repetitions and exercises over the course of the week to improve performance.

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    BARIS FC (1)

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    The document outlines the weekly training program for an FC soccer team. It details the warm up, strength, and cool down exercises and drills for each day of the week from Monday to Saturday. Each session includes exercises like pushups, squats, lunges and involves activities like running, planks and jumping to build strength, endurance and coordination over approximately 1 hour sessions with short rest periods between circuits. The training is designed to progressively challenge the players with variations in repetitions and exercises over the course of the week to improve performance.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    25 views15 pages

    Baris FC

    Uploaded by

    Deri Janwar
    The document outlines the weekly training program for an FC soccer team. It details the warm up, strength, and cool down exercises and drills for each day of the week from Monday to Saturday. Each session includes exercises like pushups, squats, lunges and involves activities like running, planks and jumping to build strength, endurance and coordination over approximately 1 hour sessions with short rest periods between circuits. The training is designed to progressively challenge the players with variations in repetitions and exercises over the course of the week to improve performance.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 15

    PROGRAM LATIHAN BARIS FC

    SENIN, 19 JULI 2021

    METODE & BENTUK LATIHAN REP SET SERI

    ABC Run
    PEMANASAN
    Ladder Drill

    Push-Up 4
    Squat Jump 4
    Mountain Climbers 4
    Lunges 4
    INTI STRENGTH Jumping Jack 4
    Leg Raise 4
    Dips 4
    Burpess 4

    Dinamis
    PELEMASAN Statis

    SELASA, 20 JULI 2021

    METODE & BENTUK LATIHAN REP SET SERI

    ABC Run
    PEMANASAN
    Ladder Drill

    Push-Up 3
    Plank 3

    INTI STRENGTH
    Squat Jump 3
    Mountain Climbers 3
    Lunges 3
    INTI STRENGTH Jumping Jack 3
    Leg Raise 3
    Dips 3
    Burpess 3
    Air Squat 3
    Russian Twist 3

    Dinamis
    PELEMASAN Statis

    RABU, 21 JULI 2021

    METODE & BENTUK LATIHAN REP SET SERI

    ABC Run
    PEMANASAN
    Ladder Drill

    Push-Up 4
    Plank 4
    Squat Jump 4
    Mountain Climbers 4
    Lunges 4
    INTI STRENGTH Jumping Jack 4
    Leg Raise 4
    Burpess 4
    Air Squat 4

    Dinamis
    PELEMASAN Statis
    KAMIS, 22 JULI 2021

    METODE & BENTUK LATIHAN REP SET SERI

    ABC Run
    PEMANASAN
    Ladder Drill

    Push-Up 3
    Plank 3
    Squat Jump 3
    Mountain Climbers 3
    Lunges 3
    INTI STRENGTH Jumping Jack 3
    Leg Raise 3
    Dips 3
    Burpess 3
    Air Squat 3
    Russian Twist 3

    Dinamis
    PELEMASAN Statis

    JUM'AT, 23 JULI 2021

    METODE & BENTUK LATIHAN REP SET SERI

    ABC Run
    PEMANASAN
    Ladder Drill

    Push-Up 4
    Plank 4
    Squat Jump 4
    Mountain Climbers 4
    Lunges 4
    INTI STRENGTH Jumping Jack 4
    Leg Raise 4
    Burpess 4
    Air Squat 4
    INTI STRENGTH

    Dinamis
    PELEMASAN Statis

    SABTU, 24 JULI 2021

    METODE & BENTUK LATIHAN REP SET SERI

    ABC Run
    PEMANASAN
    Ladder Drill

    Push-Up 4
    Plank 4
    Squat Jump 4
    Mountain Climbers 4
    Lunges 4
    INTI STRENGTH Jumping Jack 4
    Leg Raise 4
    Russian Twist 4
    Burpess 4
    Air Squat 4

    Dinamis
    PELEMASAN Statis

    MINGGU, 25 JULI 2021

    METODE & BENTUK LATIHAN REP SET SERI

    ABC Run
    PEMANASAN
    PEMANASAN
    Ladder Drill

    Push-Up 3
    Plank 3
    Squat Jump 3
    Mountain Climbers 3
    Lunges 3
    Jumping Jack 3
    INTI STRENGTH
    Leg Raise 3
    Russian Twist 3
    Burpess 3
    Air Squat 3
    Dips 3
    Right Plank 3
    Left Plank 3

    Dinamis
    PELEMASAN Statis
    N BARIS FC

    REST JARAK WAKTU VOLUME LATIHAN


    (Detik) (Detik) (Menit) (Menit)
    10
    15

    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4 32
    30 30 1 4
    30 30 1 4
    30 30 1 4

    10
    10

    REST JARAK WAKTU VOLUME LATIHAN


    (Detik) (Detik) (Menit) (Menit)
    10
    15

    30 30 1 3
    30 30 1 3

    33
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3 33
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3

    10
    10

    REST JARAK WAKTU VOLUME LATIHAN


    (Detik) (Detik) (Menit) (Menit)
    10
    15

    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4 36
    30 30 1 4
    30 30 1 4
    30 30 1 4

    10
    10
    REST JARAK WAKTU VOLUME LATIHAN
    (Detik) (Detik) (Menit) (Menit)
    10
    15

    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3 33
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3

    10
    10

    REST JARAK WAKTU VOLUME LATIHAN


    (Detik) (Detik) (Menit) (Menit)
    10
    15

    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4 36
    30 30 1 4
    30 30 1 4
    30 30 1 4
    36

    10
    10

    REST JARAK WAKTU VOLUME LATIHAN


    (Detik) (Detik) (Menit) (Menit)
    10
    15

    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4 40
    30 30 1 4
    30 30 1 4
    30 30 1 4
    30 30 1 4

    10
    10

    REST JARAK WAKTU VOLUME LATIHAN


    (Detik) (Detik) (Menit) (Menit)
    10
    15

    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3
    39
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3
    30 30 1 3

    10
    10
    senin selasa rabu kamis jumat sabtu minggu
    80% 85% 90% 87% 90% 100% 95%
    32 34 36 34.8 36 40 38
    64 68 72 69.6 72 80 76
    PUSH-UP PLANK

    MOUNTAIN CLIMBERS LUNGES


    RUSSIAN TWIST
    SQUAT JUMP

    LUNGES JUMPING JACK

    BURPEES RIGHT & LEFT PLANK


    LEG RAISE

    DIPS

    AIR SQUAT

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