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  • Periodisasi Nautilus

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    Azzah Shabira Putri
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    This document contains information about Gibran Arieo Handono's swimming performance test results and training plan. It shows that his main swimming style is butterfly, and his secondary styles are freestyle and backstroke. The test results indicate his strengths and weaknesses in each style. The training plan outlines his phases to prepare for competitions, maintain strengths, and improve weaknesses over several months, with the goal of winning the 200m butterfly at the 2022 DKI Jakarta championships.

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    This document contains information about Gibran Arieo Handono's swimming performance test results and training plan. It shows that his main swimming style is butterfly, and his secondary styles are freestyle and backstroke. The test results indicate his strengths and weaknesses in each style. The training plan outlines his phases to prepare for competitions, maintain strengths, and improve weaknesses over several months, with the goal of winning the 200m butterfly at the 2022 DKI Jakarta championships.

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    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views5 pages

    Periodisasi Nautilus

    Uploaded by

    Azzah Shabira Putri
    This document contains information about Gibran Arieo Handono's swimming performance test results and training plan. It shows that his main swimming style is butterfly, and his secondary styles are freestyle and backstroke. The test results indicate his strengths and weaknesses in each style. The training plan outlines his phases to prepare for competitions, maintain strengths, and improve weaknesses over several months, with the goal of winning the 200m butterfly at the 2022 DKI Jakarta championships.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
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    of 5

    Nama : Gibran arieo handono

    Ttl :
    Tinggi badan : 154 cm
    Berat badan : 47 Kg
    Bmi : 18,8
    Status gizi : Normal
    Gaya utama : gaya kupu kupu
    Gaya ke dua : gaya bebas
    Gaya ke tiga : gaya punggung
    Gaya terlemah : gaya dada

    Komponen tes Metode pengukuran Hasil Nilai Target


    Gaya kupu kupu 13.1 second 4 5
    Gaya punggung 14.9 second 3 5
    Sprint swim 25 m
    Gaya dada 16.5 second 2 5
    Gaya bebas 11.6 second 4 5
    Gaya kupu kupu second 5
    Gaya punggung second 5
    100 m kicking
    Gaya dada second 5
    Gaya bebas second 5
    Gaya kupu kupu second 5
    Gaya punggung second 5
    100 m pulling
    Gaya dada second 5
    Gaya bebas second 5
    Free style endurance swim 1500 m second 5
    Daya ledak otot lengan Throw medician ball 2 kg 5
    Daya ledak otot tungkai Verical jump 5
    Daya tahan otot lengan Chin ups 5
    Aerobic test 1500 m run 5

    REKAPITULASI HASIL LOMBA


    Nomor lomba Hasil Target
    50 m gaya kupu kupu 29.47 <27.56
    100 m gaya kupu kupu 1.04.54 <1.00.00
    200 m gaya kupu kupu 2.25.60 <2.17.44
    50 m gaya bebas 26.82 <25.84
    100 m gaya bebas 1.01.05 <56.47
    200 m medley men 2.32.00 <2.22.00

    NAMA TEAM / ATLT TRAINING OBJECTIVE


    PERFORMANCE TEST / STANDARD PHYSICAL PREP TECHNICAL PREP TACTICAL PREP
    Body position
    Leg
    Arm
    GIBRAN ARIEO HANDONO Breathing
    NAUTILUS AQUATIC CLUB JUARA 1 200 M GAYA KUPU KU 3
    JAKARTA DI PROFILE DI PROFILE Timing
    KEJURPROV DKI JAKARTA 2022
    04:44:1012/24/2022 HERMANTO
    GIBRAN ARIEO HANDONO
    NAUTILUS AQUATIC CLUB JUARA 1 200 M GAYA KUPU KU 3
    JAKARTA DI PROFILE DI PROFILE
    KEJURPROV DKI JAKARTA 2022
    Start, Turn & finish.

    MONTHS Jan Feb Mar April Mei Jun Jul Agu Sep
    DATES
    WEEKENDS 1 8 15 22 29 5 12 19 26 5 12 19 26 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
    DOMESTIC

    Festifal aquatik Indonesia


    INTERNATIONAL

    LOCATION

    TRAINING PHASE PERSIAPAN KOMPETISI PERSIAPAN

    TRANSISI
    SUB FASE PERSIAPANIAPAN UMUM PESIAPAN KHUSUS PRA KOMPETISI PERSIAPAN UMUM KHUSUS

    KOMPETISI
    STRENGTH ADAPTASI ANATOMI MAX STRENGTH CONVERSION MAINTENANCE CES ADAPTASI ANATOMIMAXIMUM STRENGTH CONVERSION
    ENDURANCE ANAEOBC TRESHOLD AERBIC OVERLOAD ANAEROBIC TRESHOLD AR
    A 1,2,3 A 1,2,3
    SPEED ANAEOBC TRESHOLD
    LACTATE TOLERANCE & LACTATE PRODUCTION
    ATP PC ANAEROBIC TRESHOLD
    LACTATE TLERNC
    MACROCYCLES 1 2 3 4 5 6 7 8 9 10 11 12 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
    PEAKING INDEX MICROCYCLES
    TESTING DATES
    CAL CONTROL DATES
    AMP / SEMI CAMP
    100% 1
    TRAINING FACTORS

    VOLUME 90 2
    INTENSITY 80 3
    PEAKING 70 4
    60 5
    PHYS. PREP 50
    PEAKING

    TECH. PREP 40
    TACT. PREP 30
    PSYCH. PREP 20
    10

    04:44:1012/24/2022 HERMANTO
    04:44:1012/24/2022 HERMANTO
    G

    L PREP PHSYCHOLOGICAL PREP


    Mental imegery
    Konsentrasi
    goal setting
    Relaksasi

    04:44:1012/24/2022 HERMANTO
    Indonesia open aquatic championship
    Okt Nov Des
    8 15 22 29 5 12 19 26 3 10 17 24 31

    KOMPETISI
    PRA KOMPETISI
    KOMPETISI
    TRANSISI

    TES

    MAINTENANCE CES
    AROBIC OVERLOAD
    TE TLERNCE & LACTATE PRODUCTION
    ATP PC
    42 43 44 45 46 47 48 49 50 51 52 53 54

    04:44:1112/24/2022 HERMANTO

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