PROGRAM LATIHAN PENINGKATAN POWER PADA OTOT – OTOT KHUSUS CABOR BOLA BASKET

TIPE PENJADWALAN KHUSUS PER MINGGU

ATLET SELEKSI TIM PUTRA PRA PON KALTIM 2023

NAMA ATLET : …………………………………………………….

LATIHAN MINGGU KE : …………….

WORKOUT SCHEDULE PROGRAM DAY 1

JADWAL PROGRAM LATIHAN HARI KE 1
1. WARMING UP
2. UPPER BODY ( TUBUH BAGIAN ATAS )
OTOT BESAR
CHEST EXERCHISE ( LATIHAN DADA )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. BENCH PRESS LOWER 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

2. BENCH PRESS MIDLE 12 REP, …….KG 10 REP, …….KG 8 REP, …….KG 6 REP, .…….KG

3. BENCH PRESS UPPER 10 REP, …….KG 8 REP, …….KG 6 REP, …….KG 4 REP, .…….KG

4. BUTERFLY CHEST 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

5. PULLOVER CHEST 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

3. OTOT KECIL
TRICHEP ( LENGAN BELAKANG )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. TRICHEP PUSH BACK 90’ 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG
2. TRICHEP PULL DOWN 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG
3. TRICHEP PULL UP 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG
4. TRICHEP PULL SIDE 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

4. LATIHAN PENUTUP
STOMACH & WAIST EXERCHISE ( LATIHAN PERUT & PINGANG )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. SIT UP 25 REP 25 REP 20 REP 10 REP
2. BACK UP 25 REP 25 REP 20 REP 10 REP

5. COOLING DOWN ( PENDINGINAN )

6. MOTIVATION & EXERCHISE CORECTION ( MOTIVASI & KOREKSI LATIHAN )
PRAPON KALTIM 2023 WORKOUT EXERCISE
WORKOUT SCHEDULE PROGRAM DAY 2
JADWAL PROGRAM LATIHAN HARI KE 2

1. WARMING UP + CARDIO 15 MINUTE

2. UPPER BODY ( TUBUH BAGIAN ATAS )
OTOT BESAR
SHOULDER EXERCHISE ( LATIHAN BAHU )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. SHOULDER PUSH UP FRONT 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

2. SHOULDER PUSH UP BACK 12 REP, …….KG 10 REP, …….KG 8 REP, …….KG 6 REP, .…….KG

3. DUMBLE PUSH FRONT 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

4. DUMBLE PUSH SIDE 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

5. TRAPHESIUS 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

3. OTOT KECIL
BICHEP ( LENGAN BELAKANG )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. BICHEP PULL FRONT 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG
2. BICHEP PULL SIDE 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG
3. BICHEP PULL INDISE 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG
4. BICHEP VARIATION 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

4. LATIHAN PENUTUP
STOMACH & WAIST EXERCHISE ( LATIHAN PERUT & PINGANG )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. SIT UP 25 REP 25 REP 20 REP 10 REP
2. BACK UP 25 REP 25 REP 20 REP 10 REP

5. COOLING DOWN ( PENDINGINAN )

6. MOTIVATION & EXERCHISE CORECTION ( MOTIVASI & KOREKSI LATIHAN )

PRAPON KALTIM 2023 WORKOUT EXERCISE

WORKOUT SCHEDULE PROGRAM DAY 3
JADWAL PROGRAM LATIHAN HARI KE 3

1. WARMING UP + CARDIO 15 MINUTE

2. LOWER BODY ( TUBUH BAGIAN BAWAH )
OTOT BESAR
THIGH EXERCHISE ( LATIHAN PAHA )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. FULL SQUAT 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

2. SINGLE LEG SQUAT BACK 12 REP, …….KG 10 REP, …….KG 8 REP, …….KG 6 REP, .…….KG

3. SINGLE LEG SQUAT FRONT 12 REP, …….KG 10 REP, …….KG 8 REP, …….KG 6 REP, .…….KG

4. DUMBLE SQUAT 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

5. DUMBLE LUNGE 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

3. OTOT KECIL
THIGH EXERCHISE VARIATION ( LATIHAN PAHA VARIASI )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. CABLE HIP SIDE 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG
2. DUMBLE LYING HIP UP 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG
3. DUMBLE STEP UP 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG
4. LATERAL STEP UP SIDE 15 REP 12 REP 10 REP 8 REP

4. LATIHAN PENUTUP
STOMACH & WAIST EXERCHISE ( LATIHAN PERUT & PINGANG )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. SIT UP 25 REP 25 REP 20 REP 10 REP
2. BACK UP 25 REP 25 REP 20 REP 10 REP

5. COOLING DOWN ( PENDINGINAN )

6. MOTIVATION & EXERCHISE CORECTION ( MOTIVASI & KOREKSI LATIHAN )

PRAPON KALTIM 2023 WORKOUT EXERCISE

WORKOUT SCHEDULE PROGRAM DAY 4
JADWAL PROGRAM LATIHAN HARI KE 4

1. WARMING UP + CARDIO 15 MINUTE

2. LOWER BODY ( TUBUH BAGIAN BAWAH )
OTOT BESAR
WAIST & BACK THIGH SPECIAL EXERCHISE ( LATIHAN PINGGANG & PAHA BELAKANG KHUSUS )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. SMITH MACHINE SQUAT 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

2. WALKING DUMBLE LUNGES 12 REP, …….KG 10 REP, …….KG 8 REP, …….KG 6 REP, .…….KG

3. STIFF LEG DEADLIFT 12 REP, …….KG 10 REP, …….KG 8 REP, …….KG 6 REP, .…….KG

4. LEG PRESSES 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

5. CABLE HIP BACK 15 REP, …….KG 12 REP, …….KG 10 REP, …….KG 8 REP, ……..KG

3. LATIHAN PENUTUP
STOMACH & WAIST EXERCHISE ( LATIHAN PERUT & PINGANG )
No. NAMA LATIHAN SET 1 SET 2 SET 3 SET 4 GOAL
1. SIT UP 25 REP 25 REP 20 REP 10 REP
2. BACK UP 25 REP 25 REP 20 REP 10 REP

4. COOLING DOWN ( PENDINGINAN )

5. MOTIVATION & EXERCHISE CORECTION ( MOTIVASI & KOREKSI LATIHAN )

PRAPON KALTIM 2023 WORKOUT EXERCISE

 NOTE :
- BEBAN YANG GUNAKAN PADA LATIHAN DI SESUAIKAN BERAT BADAN ATAU KEKUATAN ATLET
- PADA OTOT BESAR MENGUTAMAKAN POWER ( BEBAN SEDANG , REPETISI BANYAK TENTATIF )
- REPETISI PADA KOLOM TABLE PRPOGRAM ADALAH REPETISI MINIMAL DENGAN PENYESUAIAN DAYA TAHAN
- PADA OTOT KECIL MENGUTAMAKAN LATIHAN MANDIRI ( FOKUS PADA REPITISI, BEBAN MINIMAL )
- JADWAL PROGRAM LATIHAN DILAKUKAN SECARA BERULANG DI MINGGU BERIKUTNYA
- PENAMBAHAN BEBAN DILAKUKAN BILA ATLET MENDAPAT PENINGKATAN POWER SECARA SIGNIFIKAN
- SERIUS DAN FOKUS DI SETIAP PROGRAM LATIHAN OTOT TANPA TERKECUALI
- MENJAGA ASUPAN NUTRISI KHUSUS NYA MEMPERHATIKAN KEBUTUHAN PROTEIN PADA TUBUH
- PENDATAAN PRORGAM LATIHAN DI LAKUKAN SECARA INDIVIDU ATAU PERSONAL
- HARI KE 4 BERSIFAT TENTATIF (BISA DI TIADAKAN) SESUAI KEBUTUHAN

PRAPON KALTIM 2023 WORKOUT EXERCISE