SENARAI ATLET PENCAK UTP

BIL NAMA KATEGORI PERINGKAT

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
TP

TAHAP
TAHAP BASIC
DEVELOPMENT
HIGH PERFOMANCE
WEEKLY TRAINING PROGRESS

NAMA 2.4KM PUSH UP SIT UP SQUAT

WEEK 1
ABU 11.26 55 44 70
HELMI 15.59 45 30 60
SHAH 15.26 36 30 41
SHARK
ANIS 17.51 28 30 43
TINI INJURY
ZAKI 19.1 20 25 45
SAYYID HASAN 10.2 39 46 54
IMAN 15.41 37 20 53
EPUL 18.23 30 20 49
FARID 19.3 36 25 50
WANI 25 35 33 44
SYAMIL 11.06 50 39 58
MATHIAS 11.32 34 33 49
ALEP 15.06 20 28 41
DANI 15.45 35 44 54
TASHA
AFIQ
WEEK 2
ABU
HELMI
SHAH
SHARK
ANIS
TINI
ZAKI
SAYYID HASAN
IMAN
EPUL
FARID
WANI
SYAMIL
MATHIAS
ALEP
DANI
TASHA
AFIQ
 SPEED(sec)

RY
 14-Mar

21-Mar

28-Mar
Date (Monday)

4-Apr
Training Week 1 2 3 4
Academic week 11 12 Exam Exam

Comp Importance

Competitions
Domestic
International
Nationals

Camps
Training Phase
Phase

Intensity 1 1 1 1
remarls
Technical BASIC TRAINING-Every S
Skills

Tactical
Aerobic Endurance
Aerobic Power
Phyisology

Conditioning
Strength
Power
Speed
Aerobic Endurance
Aerobic Power
Sprint Repeatability
Physical

Speed
Recovery
footwork
positioning
Strength Phase
Sets x Reps
Strength

Tempo
Intensity
Frequency
screening
Remarks

Co-ordinator
Squad Summary
 PENCAK SILAT TRAINING PLAN
ASMAWI HARUN
SUKIPT 2022

16-May

23-May

30-May

13-Jun
11-Apr

18-Apr

25-Apr

2-May

9-May

6-Jun
5 6 7 8 9 10 11 12 13 14
Sem Break Sem Break Sem Break Sem Break 1 2 3 4 5 6

UKM UKM

4 2 2 4 2 2 3
select sukipt player
BASIC TRAINING-Every Saturday SPECIALITIST BASE

jog 30 m
sprint-3 rep
11,12
14 1RM-GYM
14
14
13
13
13
13
15
11
12
50% 50% 70% 73% 78%
12x4 12x4 12x4 12x4 10x4
2 4 4 3 2
low mid mid mid high
2 / week 2/week 1/week 2/week 2/week
abu helmi helmi shah abu
 15-Aug
20-Jun

27-Jun

11-Jul

18-Jul

25-Jul

1-Aug

8-Aug
4-Jul
15 16 17 18 19 20 21 22 23
7 8 9 10 11 12 Study week Exam week Exam week

SUKIPT SUKIPT
USAS/UPSI

3 4 4 4 2 2 2 4 4

SPECIALIST BASE

89% 94% 96% 100% 110%

10x4 8x4 8x4 5x4 5x4
2 2 2 1 1
high high high high high
2/week 2/week 2/week 2/week 2/week
abu shah abu helmi helmiabu