IJAZAH SARJANA MUDA SAINS SUKAN (SAINS KEJURULATIHAN) DENGAN KEPUJIAN

AS74

SEMESTER 3

KURSUS

LATIHAN BEBANAN // QAC 3063

KUMPULAN A

TAJUK TUGASAN

ASSIGNMENT 1 : PROGRAM DESIGN

LECTURE NAME

PROFESOR MADYA DR. NUR IKHWAN BIN MOHAMAD

NAME MATRIK NO
DANIAL HAFIZI BIN HASDI D20182085524
ISI KANDUNGAN

TAJUK MUKA SURAT

PENGENALAN 3
OBJEKTIF 4
BIODATA ATLET
• LATAR BELAKANG SUKAN 5
• PENCAPAIAN
• KECEDERAAN ATLET
• TARGET PROGRAM LATIHAN
ALATAN YANG DIGUNAKAN 6
PROGRAM LATIHAN
• TRAINING TABLE 7 - 16
a) SET
b) REPETITION
c) INTENSITY
d) REST INTERVAL
e) TEMPO
TEKNIK -TEKNIK LATIHAN 17 - 31
KESIMPULAN 32
RUJUKAN 33

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Introduction

Sport strength training is used by most athletes to improve performance. While some debate the best ways to train,
most agree that the nature of any athlete's program depends upon many factors, including the demands of the sports, the period
in the annual program, and the athlete's individual status. Although the term implies that the goal is simply to develop strength,
a well-designed program also improves power, agility, balance and fitness components. The term resistance training is now
commonly used so that the implied benefits are not limited to just strength gains. The goals of resistance programs are many.
In addition to performance enhancement, goals also include pre-rehabilitation (preventing injuries), rehabilitation, and
maintenance.

In this training programme, the task given only to focus on strength training in sport performance which i select athletic
sport as my guideline. In this programme training, the main factor that i want to implement to the athlete are in fact the neural
adaptations to strength training, such aa improvements in inter- and intramuscular coordination and disinhibition of inhibitory
mechanisms. Overall muscle mass depends on the duration of the hypertrophy phase, but for 400 metres athletes does not
necessarily have to develop large muscles and high body weight to become significantly stronger. Throughout maximum
strength and power training, athletes learn to better coordinate the relevant muscle groups and use loads that results in higher
recruitment of fast-twist muscles fibber (loads greater than 80 percent of 1RM). As a result, by improve their maximum
strength with some gains in functional muscle mass.

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Objective

This programme are well design for 400 meters sprinter. There are certain training variable that can be change to suit athlete’s
individuality. The programme are planned for 6 continuous week that will increase athlete performance plus can reduce
injuries for athlete itself. All the ideas are taken & improvise from the book, web search, and past training programme. There
are certain aspect need to be take seriously in training to avoid overtraining such as :

I. Load
II. Rest interval
III. Exercise order
IV. Loading pattern
V. Tempo
VI. Duration of training

There will be 2 test in this phase to test the 1RM for the athlete which is the first week and the last week of this strength phase
to determine the new level of improvement of the athlete. There will be no or light training for that day because we need the
athlete to give their best for the testing. This testing will be use to determine the intensity of the training for the
competition/tempering phase.

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 Biodata Atlet

NAMA DANIAL HAFIZI BIN HASDI

BERAT (KG) 70 KG
TINGGI (CM) 177 CM
SUKAN OLAHRAGA (SPRINTER & MIDDLE DISTANCE EVENT)
KECEDERAAN TERKINI TIADA
KECEDERAAN LEPAS • HAMSTRING TEAR LEVEL 1 (RIGHT)
• PATERLLA TENDONITIS (RIGHT) / MINOR TEAR
TARGET PROGRAM LATIHAN • MEMECAHKAN REKOD PERIBADI (400M & 800M)
• PODIUM SUKIPT 2020

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Equipments used

• Resistance band
• Gymnasium equipment
i. Olympics barbell plate
ii. Olympics barbell bar
iii. Dumbbell
iv. Kettle bell
v. Bench
vi. Medicine ball
vii. Resistance band
• Stopwatch
• Medicine ball
• Dumbbell
• Yoga mat

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 Training Programme (General)
WORKOUT SET REPETI TEMPO REST LOAD DURATION
TION * INTERVAL TRAINING
SESI 1 SESI 2
SET

DAY 1 Warm up & Dynamic stretching Warm up

Cardio exercise Weight Training 3-4 8-12 1-3 MIN 70 %-90 % < 90 MIN

Cooling down Cooling down

DAY 2 Warm up & Dynamic stretching Warm up & Dynamic stretching

Speed endurance workout Cardio exercise 3-4 10-12 1-3 MIN 80 %-90 % < 90 MIN

Cooling down Cooling down

DAY 3 Warm up & Dynamic stretching Warm up & Dynamic stretching

Cardio exercise Resistance training 3-4 8-12 1-3 MIN 70 %-90 % < 90 MIN

Cooling down Cooling down

DAY 4 Warm up & Dynamic stretching Active rest / Warm up & Dynamic stretching

Speed workout 3-4 10-12 1-3 MIN 80 %-90 % < 90 MIN

Cooling down

DAY 5 Warm up & Dynamic stretching Warm up

Cardio exercise Weight Training 3-4 8-12 1-3 MIN 70 %-90 % < 90 MIN

Cooling down Cooling down

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DAY 6 Warm up & Dynamic stretching Warm up & Dynamic stretching

Circuit training Technical workout 3-4 10-12 1-3 MIN 70 %-90 % < 90 MIN

Cooling down Cooling down

DAY 7 Full rest - - - - - -

*depends on type of exercise

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 Training Programme (Specific)

Week 1 - Week 3
WORKOUT SET REPETI TEMPO REST LOAD DURATION
TION INTERVAL TRAINING
SESI 1 SESI 2
SET

DAY 1 Warm up Warm up & Dynamic stretching 3-4 8-12 3.0.X 1-3 MIN HIGH < 90 MIN

(Weight Training) 45 minutes LSD (80%-85%)

• Half Squat Cooling down

• Bench Press
• Hip Thrust
• Chin Up
• Back Hyperextension
• Military Press
• Standing Calf Raise

Crunch

Cooling down

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DAY 2 Warm up & Dynamic stretching Warm up & Dynamic stretching 1-2 3-5 - 60 SEC 80 %-90 % < 90 MIN

30 min Easy Run Drill

2-4 stride 100 meter (Speed endurance workout)

Abs exercise • 150 m

• 200 m
Cooling down
• 300 m

Abs exercise

Cooling down

DAY 3 Warm up & Dynamic stretching Warm up & Dynamic stretching 3-4 10 - Jog until 80 %-85 % < 90 MIN
200 m
Resistance training (Fartlek Training)
starting line
Abs exercise 200 m x 10 rep

Cooling down Abs exercise

Cooling down

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DAY 4 Active rest / Warm up & Dynamic stretching Warm up & Dynamic stretching 2-3 5 - 1-3 min 90% - 95% < 90 MIN

(Speed workout)

• 30 m
• 40 m
• 50 m

Abs exercise

Cooling down

DAY 5 Warm up & Dynamic stretching Warm up 3-4 8-12 3.0.X 1-3 MIN HIGH < 90 MIN

30-45 min jog (Weight Training) (80%-85%)

Cooling down • Squat

• Hand stand push up
• Deadlift
• Lateral pull down
• Biceps Curl
• Nordic Hamstring Curl
• Calf raise

Crunch

Cooling down

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DAY 6 Warm up & Dynamic stretching Warm up & Dynamic stretching 3-4 10-12 60-90 70 %-90 % < 90 MIN

Circuit training Technical workout SEC

Cooling down Cooling down

DAY 7 Full rest - - - - - -

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 Week 4 - Week 6
WORKOUT SET REPETI TEMPO REST LOAD DURATION
TION INTERVAL TRAINING
SESI 1 SESI 2
SET

DAY 1 Warm up Warm up & Dynamic stretching 3-4 8-12 3.0.X 2-3 MIN HIGH < 90 MIN

(Weight Training) 30-40 minutes LSD (85%-90%)

• Half Squat Cooling down

• Bench Press
• Hip Thrust
• Chin Up
• Back Hyperextension
• Military Press
• Standing Calf Raise

Crunch

Cooling down

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DAY 2 Warm up & Dynamic stretching Warm up & Dynamic stretching 1-2 3-5 - 60 SEC 85 %-90 % < 90 MIN

15 min Easy Run Drill

Rest 5 min (Speed endurance workout)

15 min Easy Run • 150 m

• 200 m
3 stride 150 meter
• 300 m
Abs exercise
Abs exercise
Cooling down
Cooling down

DAY 3 Warm up & Dynamic stretching Warm up & Dynamic stretching 3-4 10 - Jog until 85 % - 90 % < 90 MIN
200 m
Resistance training (Fartlek Training)
starting line
Abs exercise 150 m x 10 rep

Cooling down Abs exercise

Cooling down

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DAY 4 Active rest / Warm up & Dynamic stretching Warm up & Dynamic stretching 2-3 3 - 1-3 min 90% - 95% < 90 MIN

(Speed workout)

• 50 m
• 60 m
• 70 m

Abs exercise

Cooling down

DAY 5 Warm up

Warm up & Dynamic stretching (Weight Training) 3-4 8-12 3.0.X 2-3 MIN HIGH < 90 MIN

30-45 min jog • Squat (85%-90%)

• Clean
Cooling down
• Deadlift
• Lateral pull down
• Nordic Hamstring Curl
• Biceps Curl
• Calf raise

Crunch

Cooling down

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DAY 6 Warm up & Dynamic stretching Warm up & Dynamic stretching 3-4 10-12 60-90 70 %-90 % < 90 MIN

Circuit training Technical workout SEC

Cooling down Cooling down

DAY 7 Full rest - - - - - -

Loading Pattern

Week Loading Pattern

High Medium Low
1 /
2 /
3 /
4 /
5 /
6 /

Technique

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Weight Training

1) Half Squat

2) Bench Press

3) Hip Thrust

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4) Chin Up

5) Back Hyperextension
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6) Military Press

7) Standing Calf Raise

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8) Squat

9) Clean

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10) Deadlift

11) Lateral pull down

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12) Nordic Hamstring Curl

13) Biceps Curl

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Resistance Training

1) Knee Drive

2) Stride Step

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3) Stride Strep Switch

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4) Band Hip Flexion

5) Hip Flexion Reverse

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Circuit training

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 1) Ladder exercise

2) Sit Up

3) Burpees

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4) Lunges

5) Jumping Jack
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6) Plank & Side Plant

7) Wall Sit
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8) Step Up

9) Hand Stand Push Up

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10) Inch worm

Conclusion
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Last but not least, from the training programme above there will make different to athlete itself after done it
one by one. It is because, this programme have been specialize for 400 meter runner for strength phase. But,
the athlete must get enough nutrient and rest to make it even more effectively.

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Reference

Book :

Bompa, T.O, & BSuzzichelli, C.A. (2015). Periodization training of sports. 3rd ed. Champaign, II,; Human
Kinetics

Daniels. J. (2014). Daniel’s Running Formula. 3rd ed. Chmapaign, II, ; Human Kinetics

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