PROGRAM LATIHAN MERENTAS DESA 2023

MONDAY TUESDAY WENESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK
AM PM AM PM AM PM AM PM AM PM
1 X JEDA 6km X Plyometrik + LSD 6km X Weight Training X Core + LSD 6KM
2 X JEDA 8km X Weight Training X Fartlek X Core + LSD 8KM + Up and
Recovery Run
down
3 X JEDA 10km X Weight Training X LSD 8KM X Core + LSD 10KM 4KM
REST DAY stair/Run
4 X JEDA 10km X Weight Training X Fartlek X Core + LSD 10KM (ACTIVE REST)
Hill
5 X LSD 10km X Weight Training X Plyometrik + LSD X Core + LSD 10KM
6 X TRIAL 6KM X LSD 30 mins X ACTIVE REST/4KM X D-DAY
Minggu Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Km

Week 1 JEDA 6KM Plyometric+ LSD Weight training+ Core + LSD Up and down
6KM LSD stair/run hills
· 5 minutes run + 1
minutes walk fast · Plyometric: Upper body Tabata for core Up and down stair
-Latteral obstacle -Bench press/push -sit up -Tabata 30 sec
jumps, up -russian twist activities and 10
Front obstacle (10 reps x 3 sets) -Superman second break
jump, Lower body -plank
Bounding jump, -Lunges with (30 second Slow 2 x 1 sets
Squat jump, barbell/medicine activities+10 Medium 2 x 1 sets
Jumping lunges. ball second rest x 2 Fast 2 x 1 sets
(8reps x 3 set) -squat jump with sets) Super fast 1 x 1 set
dumbbell/medicine
· JEDA ball LSD Run hills
(6KM- 5 minutes REST -calf raise with -6km Recovery run
run + 1 minutes medicine ball 4KM
walk fast) (15 reps x 3 sets) (Active Rest)
Core
-Sit up with
medicine ball
-Rusian twist with
medicine ball
(12 reps x 3 sets)
Full body
- Clean (with
barbell)

LSD
(15 minutes )
Week 2 JEDA 8KM Weight training+ Fartlek Core + LSD
LSD
5 minutes run + 1 Fartlek Tabata for core
minutes walk fast Upper body -10 minutes warm -sit up
-Bench press/push up jog -russian twist
up -stride hard for 30 -Superman
(10 reps x 3 sets) meter with 10 -plank
Lower body meter recovery (30 second
-Lunges with -repeat 10 times activities+10
barbell/medicine -10minutes cooling second rest x 3
ball down jog sets)
-squat jump with
dumbbell/medicine LSD Recovery run
ball -8km 4KM
-calf raise with REST (Active Rest)
medicine ball
(15 reps x 3 sets)
Core
-Sit up with
medicine ball
-Rusian twist with
medicine ball
(12 reps x 3 sets)
Full body
- Clean (with
barbell)

LSD
(15 minutes )
Week 3 JEDA 10KM Weight training+ Core + LSD
LSD
· 5 minutes run + 1
minutes walk fast Upper body Tabata for core
-Bench press/push -sit up
up -russian twist
(10 reps x 3 sets) -Superman
Lower body -plank
-Lunges with (30 second
barbell/medicine activities+10
ball second rest x 4
-squat jump with sets)
dumbbell/medicine
ball LSD
-calf raise with -10km Recovery run
medicine ball REST 4KM
(15 reps x 3 sets) LSD 8KM (Active Rest)
Core
-Sit up with
medicine ball
-Rusian twist with
medicine ball
(12 reps x 3 sets)
Full body
- Clean (with
barbell)

LSD
(15 minutes )
Week 4
JEDA 10KM Weight training+ Fartlek Core + LSD
LSD
· 5 minutes run + 1 Watson fartlek Tabata for core
minutes walk fast Upper body -10 minutes warm -sit up
-Bench press/push up jog -russian twist
up -stride hard for 4 -Superman
(10 reps x 3 sets) minutes with 1 -plank
Lower body minutes recovery (30 second
-Lunges with -repeat 8 times activities+10
barbell/medicine -10 minutes second rest x 4
ball cooling down jog sets)
-squat jump with
dumbbell/medicine LSD Recovery run
ball -10km 4KM
-calf raise with REST (Active Rest)
medicine ball
(15 reps x 3 sets)
Core
-Sit up with
medicine ball
-Rusian twist with
medicine ball
(12 reps x 3 sets)
Full body
- Clean (with
barbell)

LSD
(15 minutes )
Week 5 LSD 10KM Weight training+ Plyometric+ LSD Core + LSD
-Set time LSD 6KM

Upper body Plyometric: Tabata for core

-Bench press/push -Latteral obstacle -sit up
up jumps, -russian twist
(10 reps x 3 sets) Front obstacle -Superman
Lower body jump, -plank
-Lunges with Bounding jump, (30 second
barbell/medicine Squat jump, activities+10
ball Jumping lunges. second rest x 4
-squat jump with (8reps x 3 set) sets)
dumbbell/medicine Recovery run
ball REST JEDA LSD 4KM
-calf raise with (6KM- 5 minutes -10km (Active Rest)
medicine ball run + 1 minutes
(15 reps x 3 sets) walk fast)
Core
-Sit up with
medicine ball
-Rusian twist with
medicine ball
(12 reps x 3 sets)
Full body
- Clean (with
barbell)

LSD
(15 minutes )
Week 6 Recovery run
LSD 4KM 5th compete
TRIAL6KM -30 minutes (Active Rest) D-DAY
Slow jog+ walking