EVENT : JAVELIN SSN MELAKA SMK SERI KOTA

COACH : NORAZIAH KASSIM 2021 ANNUAL TRAINING PLAN

ATHLETES NAME TRAINING OBJECTIVES

1. MUHAMMAD SHAZWAN B. PERFORMANCE TESTS/STANDARDS PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.
HASNOL (1) CLOCK P.B AT MSS MELAKA MEET (1) FITNESS TEST (1) SPEED (1) THROWING MECANIC (1) HIGH SPEED DELIVARY (1) GOAL SETTING
( 17 TAHUN) (2) TARGET MSS MELAKA MEDALIST (2) EVENT SPECIFIC TEST (ANAEROBIC ATP PC) (2) ARM MOVEMENT (2) OVERTAKING (2) RELAXATION
(3) CLOCK PB IN MSSM (3) SCHOOL FITNESS TEST (2) POWER (3) FOOT PLACEMENT (3) FINAL DELIVARY (3) +VE SELF TALK
PERSONAL BEST: 52.54M (700g) (4) TARGET MSSM - TOP 3 (4) TIME CLOCK AT OPEN COMP. (3) STRENGHT TRAINING (4) BODY LEAN (4) CONCENTRATION
PERSONAL BEST: 51.28M (800g) (5) TARGET MSSM MEDALIST (GENERAL MUSCULAR DEV & SPEED.) (5) POWER POSITION (5) IMAGERY
TARGET : 56.00M (700G) (6) TARGET TSSG MEDALIST (4) AGILITY + FLEXIBILITY (6) STANDING THROW
TARGET : 54.00M (800G) (7) FULL THROW

MONTHS JANUARI FEBRUARI MAC APRIL MEI JUN JULAI OGOS SEPTEMBER OKTOBER NOVEMBER DISEMBER
MONDAY 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 31 3 10 17 24 7 14 21 28 5 12 19 26 30 2 9 16 23 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26
TUESDAY 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 31 3 10 17 24 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27
WEDNESDAY 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28
DATES
THURSDAY 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29
FRIDAY 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30
SATURDAY 2 9 16 23 30 6 13 20 27 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 31
SUNDAY 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25
DOMESTICS D D I
CALENDAR OF COMPETITIONS

INTERNATIONAL
CONFIRM/EXPECT C C C
MEETS/LOCATION

MSS MELAKA

TSSG 2021
MSSM

MSSM

MSSM
GENERAL
TRAINING PHASE GENERAL PRERARATION SPECIFIC PREPARATION COMPETITION TRANSITION
PRERARATION
MESO-CYCLES GPP SPP PRE COMP COMPETITION CONDITIONING GPP
PERIODIZATION

MACRO-CYCLES 1
MICRO-CYCLES 1 2 3 4 5 6 7 8 10 11 12 13 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
STRENGTH General Strength/Anatomical Adapt. Strength Endurance Maximum Strength Power/Maint. Power TS Str. Endurance & Max. Strength Power / Maintain Power Recovery Gen. Strength
ENDURANCE General Endurance Specific Endurance Maintain Specific Endurance TS Specific Endurance Maintain Specific Endurance Recovery Gen. Endurance
SPEED General Speed Develop Maximum Speed Maximum Speed Maintain Max. Speed TS Maximum Speed Maintain Maximum Speed Recovery Gen. Speed
SKILL ACQUISITION Fundamental Skills Specific / Advance Skills Simulation Perfection TS Simulation Perfection Recovery Fund. Skills
PSYCHOLOGICAL Goal Setting / Basic Mental Skills Focus Plan / Stimulate Competition Strategies Goal Performance TS Stimulate Comp. Strategies Goal Performance State Recovery Goal Setting
ENERGY SYSTEM O2 (Aerobic) O2 (Aerobic & Anaerobic) Anaerobic Alactic Acid TS O2 (Aerobic & Anaerobic) Anaerobic Alactic Acid Recovery O2 (Aerobic)
COMPETITION RATING 3 5 5
PEAKING INDEX 1 3 1
TESTING DATES X X X
CAMP/SEMI-CAMP
MAJOR TRAINING PERIODS
PEAKING 100%
VOLUME 90%
TRAINING FACTORS

INTENSITY 80%
70%
60%
PHYSICAL 50%
TECHNICAL 40%
TACTICAL 30%
TRAINING FACTORS PSYCHOLOGICAL 20%
10%