EVENT : SUKMA SARAWAK 2024

COACH : SYERA

ATHLETE'S NAME
KATEGORI TANDING: PERFORMANCE
13 LELAKI FRIENDLY MATCH (Kl & PSSGM)
11 PEREMPUAN FRIENDLY MATCH (KL, PHG, TRG)
FRIENDLY AND TRAINING THAILAND
OUTDOOR TRAINING
KATEGORI SENI: LATIHAN BERSAMA NEGERI KEDAH
7 LELAKI OPEN INDONESIA
7 PEREMPUAN OPEN UPSI
SUKMA SARAWAK
MONTHS JUL AUG SEPT
MONDAY 3 10 17 24 31 7 14 21 28 4 11
TUESDAY 4 11 18 25 1 8 15 22 29 5 12
WEDNESDAY 5 12 19 26 2 9 16 23 30 6 13
DATES
THURSDAY 6 13 20 27 3 10 17 24 31 7 14
FRIDAY 7 14 21 28 4 11 18 25 1 8 15
SATURDAY 1 8 15 22 29 5 12 19 26 2 9 16
SUNDAY 2 9 16 23 30 6 13 20 27 3 10 17
DOMESTICS
INTERNATIONAL
CONFIRM/EXPECT
CALENDAR OF COMPETITIONS

FRIENDLY MATCH (KL & PSSGM)

OUTDOOR TRAINING
FITNESS TEST
MEETS/LOCATION

PREPARATION
TRAINING PHASE
GENERAL SP
DIZATION
 MESO-CYCLES 1

PERIODIZATION
MACRO-CYCLES 1 2 3
MICRO-CYCLES 1 2 3 4 5 6 7 8 9 10 11 12 13
STRENGTH ADAPTASI ANATOMI KEKUA
ENDURANCE DAYA TAHAN AEROBIK MEMAJUKAN DASAR
SPEED AEROBIK DAN ANAEROBIK
SKILL ACQUISITION KEMAHIRAN TEKNIK ASAS MEMAJUKAN PERSEDIAA
PSYCHOLOGICAL PENETAPAN MATLAMAT POSITIF SELF
ENERGY SYSTEM AEROBIK / ANAEROBIK
COMPETITION RATING
PEAKING INDEX
TESTING DATES
CAMP/SEMI-CAMP
MAJOR TRAINING PERIODS
SCHOOL HOLIDAY
PEAKING 100%
VOLUME 90%
INTENSITY 80%
TRAINING FACTORS

70%
60%
50%
PHYSICAL 40%
TECHNICAL 30%
TACTICAL 20%
PSYCHOLOGICAL 10%
 2024 ANNUAL TRAINING PLAN

TRAINING OBJECTIVES
TEST PHYSICAL PREPARATION
BLEEP TEST LATIHAN LITAR
IllNOIS AGILITY TEST PLIOMETRIK
1RM (POWER & STRENGTH) LATIHAN BEBANAN
LATIHAN JEDA

SEPT OCT NOV DES JAN FEB

18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5
19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6
20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7
21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8
22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9
23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10
24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11

LATIHAN BERSAMA NEGERI KEDAH

FRIENDLY MATCH (KL, PHG, TRG)

KEM LATIHAN FASA I

OPEN INDONESIA
KEM MOTIVASI

FITNESS TEST
FITNESS TEST

TRANSISI

ION COMPETITIVE PREPARATION

SPECIFIC PRE COMP COMP GENERAL SP
 1
3 4 5 6 7
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34
KEKUATAN MAX KUASA &PENGEKALAN
D.T. OTOT KUASA & DAYAADAPTASI
TAHAN OTOT
ANATOMI KEKUA
D. T. KHUSUS PENGEKALAN DAYA TAHAN
MEMAJUKAN DASAR DAYA TAHAN KHUSUS KELAJUAN, MEMAJUKAN DASA
PERTANDINGAN DAYA TAHAN
PENGEKALAN AEROBIK
KELAJUAN KHUSUS KETANGKASAN, MASA AEROBIK DAN ANAEROBIK
KELAJUAN
MEMAJUKAN PERSEDIAAN KEMAHIRAN RANGSANGAN PERTANDINGAN KEMAHIRAN TEKNIK ASAS MEMAJUKAN PERSEDIA
REAKRASI
POSITIF SELF TALK IMAGERI PENETAPAN MATLAMAT POSITIF SEL
AEROBIK / ANAEROBIK AEROBIK / ANAE
4
VES
TECHNICAL PREPARATION TACTICAL PREPARATION PSYCHOLOGY PREP
TEKNIK ASAS SERANGAN & BERTAHAN IMAGERY
LATIH TUBI TEKNIK SIMULASI POSITIVE SELF TALK
KETEPATAN TEKNIK SUDUT PANDANG JURI PENETAPAN MATLAMAT
SKILL INDIVIDU

FEB MAR APR MAY JUN

12 19 26 4 11 18 25 1 8 15 22 29 6 13 20 27 2 9 16 23 30
13 20 27 5 12 19 26 2 9 16 23 30 7 14 21 28 3 10 17 24
14 21 28 6 13 20 27 3 10 17 24 1 8 15 22 29 4 11 18 25
15 22 29 7 14 21 28 4 11 18 25 2 9 16 23 30 5 12 19 26
16 23 1 8 15 22 29 5 12 19 26 3 10 17 24 31 6 13 20 27
17 24 2 9 16 23 30 6 13 20 27 4 11 18 25 7 14 21 28
18 25 3 10 17 24 31 7 14 21 28 5 12 19 26 1 8 15 22 29
X X
KEM LATIHAN FASA II & CERAMAH MOTIVASI
FRIENDLY AND TRAINING THAILAND

SUKMA SARAWAK
GAME OPEN UPSI

KEM MOTIVASI
FITNESS TEST

TRANSISI

PREPARATION COMPETITIVE
SPECIFIC PRE COMP COMP
 2
8 9 10 11 12
34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
KEKUATAN MAX DAYA TAHAN OTOT & KUASA PENGEKALAN KUASA
PENGEKALAN DAYA
MEMAJUKAN DASAR DAYA TAHAN KHUSUS D. T. KHUSUS PERTANDINGAN
TAHAN DAYA
PENGEKALAN
KELAJUAN KHUSUS KELAJUAN, KETANGKASAN, MASA REAKRASI
TAHAN
MEMAJUKAN PERSEDIAAN KEMAHIRAN RANGSANGAN PERTANDINGAN
POSITIF SELF TALK IMAGERI
AEROBIK / ANAEROBIK AEROBIK / ANAEROBIK
5 5
 PSYCHOLOGY PREP

ELF TALK
N MATLAMAT