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  • Program Latihan Fisik

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    Ika Trisno W
    40 views10 pages
    This document contains physical training programs for several sports including running, long jump, discus throw, badminton and table tennis. For each program, it lists 12 exercises with the sets, reps and weight tracked monthly to monitor progress over the year. It includes information on name, age, major, method, warm up and cool down for each athlete.

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    Original Title

    PROGRAM LATIHAN FISIK

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    This document contains physical training programs for several sports including running, long jump, discus throw, badminton and table tennis. For each program, it lists 12 exercises with the sets, reps and weight tracked monthly to monitor progress over the year. It includes information on name, age, major, method, warm up and cool down for each athlete.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    40 views10 pages

    Program Latihan Fisik

    Uploaded by

    Ika Trisno W
    This document contains physical training programs for several sports including running, long jump, discus throw, badminton and table tennis. For each program, it lists 12 exercises with the sets, reps and weight tracked monthly to monitor progress over the year. It includes information on name, age, major, method, warm up and cool down for each athlete.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 10

    PROGRAM LATIHAN FISIK

    CABANG OLAHRAGA LARI

    NAMA : TB/BB : METODE :


    UMUR : FREKUENSI : PEMANASAN :
    JURUSAN : IRAMA : PENDINGINAN :

    NO JENIS LATIHAN INT JAN FEB MAR APR MEI JUN JUL AGS SEP OKT NOV DES KET
    KG
    REP
    1 SIT UP
    SET
    VOL
    KG
    REP
    2 DUMBLE ROW
    SET
    VOL
    KG
    REP
    3 SQUAT
    SET
    VOL
    KG
    REP
    4 LEG RAISE
    SET
    VOL
    KG
    REP
    5 LUNGE
    SET
    VOL
    KG
    REP
    6 BICEPS CURL
    SET
    VOL

    7 SIDE BEND KG
    REP
    SET
    VOL
    KG
    REP
    8 HARVARD STEP TEST
    SET
    VOL
    KG
    REP
    9 TRICEPS KICKBACK
    SET
    VOL
    KG
    REP
    10 BACK UP
    SET
    VOL
    KG
    REP
    11 SKIPPING
    SET
    VOL
    KG
    REP
    12 UP RIGHT ROW
    SET
    VOL

    PROGRAM LATIHAN FISIK


    CABANG OLAHRAGA LOMPAT JAUH

    NAMA : TB/BB : METODE :


    UMUR : FREKUENSI : PEMANASAN :
    JURUSAN : IRAMA : PENDINGINAN :

    NO JENIS LATIHAN INT JAN FEB MAR APR MEI JUN JUL AGS SEP OKT NOV DES KET
    KG
    REP
    1 SIT UP
    SET
    VOL
    KG
    REP
    2 DUMBLE ROW
    SET
    VOL
    KG
    REP
    3 SQUAT
    SET
    VOL
    KG
    REP
    4 LEG RAISE
    SET
    VOL
    KG
    REP
    5 LUNGE
    SET
    VOL
    KG
    REP
    6 BICEPS CURL
    SET
    VOL

    KG
    7 SIDE BEND REP
    SET
    VOL
    KG
    REP
    8 HARVARD STEP TEST
    SET
    VOL
    KG
    REP
    9 TRICEPS KICKBACK
    SET
    VOL
    KG
    REP
    10 BACK UP
    SET
    VOL
    KG
    REP
    11 SKIPPING
    SET
    VOL
    KG
    REP
    12 UP RIGHT ROW
    SET
    VOL

    PROGRAM LATIHAN FISIK

    CABANG OLAHRAGA LEMPAR CAKRAM


    NAMA : TB/BB : METODE :
    UMUR : FREKUENSI : PEMANASAN :
    JURUSAN : IRAMA : PENDINGINAN :

    NO JENIS LATIHAN INT JAN FEB MAR APR MEI JUN JUL AGS SEP OKT NOV DES KET
    KG
    REP
    1 INCLINE CHEST PRESS
    SET
    VOL
    KG
    REP
    2 SIT UP
    SET
    VOL
    KG
    REP
    3 SQUAT
    SET
    VOL
    KG
    REP
    4 INCLINE CHEST FLY
    SET
    VOL
    KG
    REP
    5 LEG RAISE
    SET
    VOL
    KG
    REP
    6 LUNGE
    SET
    VOL

    KG
    REP
    7 FLAT CHEST PRESS
    SET
    VOL
    KG
    REP
    8 HARVARD STEP TEST
    SET
    VOL
    KG
    REP
    9 SIDE BEND
    SET
    VOL
    KG
    REP
    10 FLAT CHEST FLY
    SET
    VOL
    KG
    REP
    11 UP TWISTER
    SET
    VOL
    KG
    REP
    12 TRICEPS KICKBACK
    SET
    VOL

    PROGRAM LATIHAN FISIK

    CABANG OLAHRAGA BADMINTON


    NAMA : TB/BB : METODE :
    UMUR : FREKUENSI : PEMANASAN :
    JURUSAN : IRAMA : PENDINGINAN :

    NO JENIS LATIHAN INT JAN FEB MAR APR MEI JUN JUL AGS SEP OKT NOV DES KET
    KG
    REP
    1 SIT UP
    SET
    VOL
    KG
    REP
    2 FRONT ROW
    SET
    VOL
    KG
    REP
    3 SQUAT
    SET
    VOL
    KG
    REP
    4 BICEPS CURL
    SET
    VOL
    KG
    REP
    5 LEG RAISE
    SET
    VOL
    KG
    REP
    6 LUNGE
    SET
    VOL

    KG
    OVER HEAD DUMBBLE REP
    7
    TRICEPS EXTENTION SET
    VOL
    8 HARVARD STEP TEST KG
    REP
    SET
    VOL
    KG
    REP
    9 SIDE BEND
    SET
    VOL
    KG
    REP
    10 FRONT RAISE
    SET
    VOL
    KG
    REP
    11 UP TWISTER
    SET
    VOL
    KG
    REP
    12 SKIPPING
    SET
    VOL
    KG
    REP
    13 WRIST CURL
    SET
    VOL

    PROGRAM LATIHAN FISIK

    CABANG OLAHRAGA TENIS MEJA

    NAMA : TB/BB : METODE :


    UMUR : FREKUENSI : PEMANASAN :
    JURUSAN : IRAMA : PENDINGINAN :

    NO JENIS LATIHAN INT JAN FEB MAR APR MEI JUN JUL AGS SEP OKT NOV DES KET
    KG
    REP
    1 SIT UP
    SET
    VOL
    KG
    REP
    2 CHEST PRESS
    SET
    VOL
    KG
    REP
    3 SQUAT
    SET
    VOL
    KG
    REP
    4 LEG RAISE
    SET
    VOL
    KG
    REP
    5 LUNGE
    SET
    VOL
    KG
    REP
    6 BICEPS CURL
    SET
    VOL

    KG
    REP
    7 SIDE BEND
    SET
    VOL
    KG
    8 HARVARD STEP TEST REP
    SET
    VOL
    KG
    REP
    9 TRICEPS KICKBACK
    SET
    VOL
    KG
    REP
    10 FRONT RAISE
    SET
    VOL
    KG
    REP
    11 SKIPPING
    SET
    VOL
    KG
    REP
    12 CHEST FLY
    SET
    VOL

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