TEAM

START DATE

Players Names Rank Nas

PHOTO

PERIODISASI 2021

PRIMARY GOAL PERFORMANCE

Meningkatkan Kecepatan Reaks
Meningkatkan Daya Tahan Otot Len
Meningkatkan Daya Tahan Otot pe
Meningkatkan Agility
Meningkatkan Power lengan
Meningkatkan Power Tungkai
Meningkatkan Flexibility
Meningkatkan Core Strength & Stab
Meningkatkan Vo2Max
 MONTH sept okto okto okto okto nov nov
Monday 24 01 08 15 22 29 05
Tuesday 25 02 09 16 23 30 06

R
Wednesday

A
26 03 10 17 24 31 07
D
N
Thursday
LE
27 04 11 18 25 01 08
A
C

Friday 28 05 12 19 26 02 09
Saturday 29 06 13 20 27 03 10
Sunday 31 07 14 21 28 04 11

TRAINING PHASE
MESOCYCLE UMUM
NOTES
MICROCYCLE 1 2 3 4 5 6 7
WEEK 4 1 2 3 4 5 6
PERIODISA
TION
PROGRAMS

TES AWAL
LIGA CSL JAKARTA, LIGA MAHASISWA REGIONAL
& NATIONAL

COMPETITITON 03

ATHLETIC TESTING
MEDICAL TEST
INTENSIVE TRAINING CAMP
IDEAL PERFORMANCE STATE

FOOTBALL SKILL
PRIMARY
SECONDARY
THIRD
TECHNICAL 31 31 31 31 31 31 01
TACTICAL 01 01 01 01 01 01 31
PSYCHOLOGICAL 02 02 02 02 02 02 02

TRAINING
AREA MICROCYCLE P L L+ P B L L+
VOLUME 1-10 3 5 4 3 4 2 4
RPE 1-10 9 8 10 9 2 5 5

W
PERFORM
O
R LOAD +
K
LOAD
L
O BASE
A
DELOAD
D
 STRENGTH AND CONDITIONING
PRIMARY OWN BODY WEIGHT
SECONDARY COORDINATION
THIRD SPEED REACTION

INJURY PREVENTION
STABILIZATION AND CORE
STRENGTH ENDURANCE 1
BASIC STRENGTH 1 1 1 1 1 1
MAX STRENGTH 3
POWER 1 1 1 1 1 1
POWER ENDURANCE (ALACTIC)
POWER ENDURANCE (LACTIC) 2
HYPERTROPHY

AEROBIC FOUNDATION 3 3 3 3 3 3
AEROBIC DEVELOPMENT
AN-AEROBIC LACTIC
TRAINING
AREA AN-AEROBIC ALACTIC 2

REACTION 3 3 3 3 3 3
ACCELERATION
DESELERATION
AGILITY 2 2 2 2 2 2
MAX SPEED

NOTES (SPEED, ESD, STRENGTH, AND INJURY

PREVENTION)

MICROCYLE P L L+ P B L L+
VOLUME 1-10 4 4 5 4 6 4 5
RPE 1-10 9 8 7 9 4 6 7

W
PERFORM 10
O
R LOAD + 9
K 8
LOAD 7
L
O BASE 6
A 5
DELOAD
D 4
3
2
NUTRITIONS 1
PRIMARY 0 HIGH PROTEIN
SECONADARY HIGH CARBO
TRAINING
BALANCE DIET
AREA
HIGH CARBOHIDRAT 2 2 2 2 2 2 2
TRAINING
AREA

HIGH PROTEIN 1 1 1 1 1 1 1
FLUID HYDRATIONS
 SCROLLER DATE 0
24-Jan-1900 YEAR START DATE 28-Dec-2019

Rank Nas Rank Int Players Names Rank Nas Rank Int

GOAL SETTING 2021

ORMANCE PHYSICAL PREPARATION

n Kecepatan Reaksi MENINGKATKAN VO 2 MAX >55

aya Tahan Otot Lengan MENINGKATKAN CORE BALANCE

Daya Tahan Otot perut MENINGKATKAN OTOT LENGAN 50

gkatkan Agility MENINGKATKAN KECEPATAN

kan Power lengan

an Power Tungkai
atkan Flexibility
ore Strength & Stability
katkan Vo2Max
nov nov des des des des des jan jan jan jan feb feb feb feb feb
12 19 26 03 10 17 24 31 07 14 21 28 04 11 18 25
13 20 27 04 11 18 25 01 08 15 22 29 05 12 19 26
14 21 28 05 12 19 26 02 09 16 23 30 06 13 20 27
15 22 29 06 13 20 27 03 10 17 24 31 07 14 21 28
16 23 31 07 14 21 28 04 11 18 25 01 08 15 22 31
17 24 01 08 15 22 29 05 12 19 26 02 09 16 23 01
18 25 02 09 16 23 30 06 13 20 27 03 10 17 24 02

PERSIAPAN KOMPETISI
KHUSUS PRA KOMPETISI

8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
7 8 9 1 2 3 4 5 6 7 8 9 1 2 3 4

UJI COBA
24

01 01 01 01 01 01 01 01 01 01 01 01 01 02 02 02
31 31 31 31 31 31 31 31 31 31 31 31 31 01 01 01
02 02 02 02 02 02 02 02 02 02 02 02 02 31 31 31

P B L+ P L+ D L+ L+ L B L L+ P B L L+
5 5 6 4 2 3 4 5 5 3 3 4 6 7 8 8
8 5 6 7 3 4 5 4 6 2 4 5 8 6 7 7
 SIRCUIT TRAINING INJURY PREVENTIO
SLOW CONTINUOUS RUN LEADER DRILL
POWER LIFTING TRAINING POWER REACTION

1 1 1

1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2

3 3 3 3 3 3 3 3 3 3 3 3 3
3 3 3

2 2 2 2 2 2 2 2 2 2 2 2 2

3 3 3

2 2 2 2 2 2 2 2 2 2 2 2 2 1 1 1

3 3 3

2 2 2

P B L+ L+ P D L L+ P B L L+ L+ B L L+
2 6 5 6 2 7 4 3 2 6 4 5 5 7 6 7
8 7 5 7 10 4 7 7 9 5 5 8 6 5 8 8

BALANCE DIET FLUID HYDRO

FLUID HYDRANATIONS HIGH CARBO
1 1 1 1 1 1 1 1 1 1 1 1 1
2 2 2
1
2 2 2 2 2 2 2 2 2 2 2 2 2 1 1
 KETERANGAN
A
B
C
Rank Int D
E
F

ETTING 2021

TECHNICAL, TACTICAL, PSYCHOLOGY PREPARATION

teknik pukulan menguasai pola serangan

teknik tendangan efektifitas serangan
teknik knee menyerang mematikan
teknik elbow mengelabui lawan strategi serangan yang berbeda
teknik clincing memancing lawan dalam permainan
teknik bantingan bertahan dan menyerang
teknik menyerang mengelak atau menghindar
teknik bertahan
kordinasi pukulan tendaangan
kordinasi pukulan bantingan
kordinasi serangan kombinasi

mampu mengendalikan emosi

mengurangi kebiasaan demam lapangan
meningkatkan motivasi
meningkatkan kesabaran
meningkatkan rasa percaya diri
 mar mar mar mar apr apr apr apr mei mei mei mei mei jun jun jun
03 10 17 24 31 07 14 21 28 05 12 19 26 02 09 16
04 11 18 25 01 08 15 22 29 06 13 20 27 03 10 17
05 12 19 26 02 09 16 23 31 07 14 21 28 04 11 18
06 13 20 27 03 10 17 24 01 08 15 22 29 05 12 19
07 14 21 28 04 11 18 25 02 09 16 23 30 06 13 20
08 15 22 29 05 12 19 26 03 10 17 24 31 07 14 21
09 16 23 30 06 13 20 27 04 11 18 25 01 08 15 22

KOMPETISI PERSIAPAN
TRANSISI
PRA KOMPETISI UTAMA UMUM KHUSUS

24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39
1 2 3 4 1 2 3 4 5 1 2 3 4 5 6 7
UJI COBA

TRANSISI

10 20

TRANSISI

02 02 31 31 31 31 31 31 31 31
01 01 01 01 01 01 01 01 01 01
31 31 02 02 02 02 02 02 02 02

L+ D P P D B L B L+ L P B L L+ P B
9 7 10 10 4 3 5 4 6 3 5 4 3 5 2 4
8 5 9 9 6 4 4 3 5 4 9 5 4 7 8 4
INJURY PREVENTION CONDITIONING SPEED ENDURANCE MAXIMUM SPEED
LEADER DRILL MAX SPEED WEIGHT LIFTNG SPEED AGILITY QUICKNES
POWER REACTION MAX POWER HYPERTHROPY CORE STABILITATION

1 1 1 1 3 3 3 3
3 3 3 3
2 2 2 2 1 1 1 1
1 1 1 1

3 3 3 3 2 2 2 2
1 1 1 1
3 3 3 3
3 3 3 3

3 3 3 3

1 1 1 1

3 3 3 3

2 2 2 2 2 2 2 2
2 2 2 2 1 1 1 1 1 1 1 1

P D P P B B L D L+ L+ P D L L+ L+ B
7 8 10 10 6 5 6 6 4 5 3 7 4 5 6 6
7 6 10 10 4 5 6 5 6 8 10 4 6 7 6 7

FLUID HYDRO HIGH CARB BALANCE DIET HIGH PROTEIN BALANCE DIET
HIGH CARBO HIGH PROTEIN HIGH CARBO
1 1 1 1 1 1 1
2 2 1 1 1 2 2 2 2
 2 2 2 1 1 1 1
1 1
 jun jul jul jul jul agust agust agust agust agust sept sept sept
23 31 07 14 21 28 04 11 18 25 01 08 15
24 01 08 15 22 29 05 12 19 26 02 09 16
25 02 09 16 23 30 06 13 20 27 03 10 17
26 03 10 17 24 31 07 14 21 28 04 11 18
27 04 11 18 25 01 08 15 22 29 05 12 19
28 05 12 19 26 02 09 16 23 30 06 13 20
29 06 13 20 27 03 10 17 24 31 07 14 21

PAN KOMPETISI
TRANSISI
KHUSUS PRA KOMPETISI UTAMA

40 41 42 43 44 45 46 47 48 49 50 51 52
8 1 2 3 4 5 6 7 8 9 1 2 3

MAHASISWA
UJI COBA

UJI COBA

TRANSISI
LIGA

26 11 21

N
AA

TRANSISI
AR
JU
KE

31 31 31 31 01 01 01 01
01 01 01 01 02 02 02 02
02 02 02 02 31 31 31 31

L+ L+ L D L L+ L+ D P P D B D
5 3 4 6 8 9 10 7 10 10 3 4 5
7 4 6 3 6 8 9 6 10 10 4 3 6
 MAXIMUM SPEED DECCELERATION CORE STABILITY
PEED AGILITY QUICKNESS AN AEROBIC LACTID
CORE STABILITATION INJURY PREVENTION

3 3 3 3 3 3 3 3 3 3 1 1 1
3 3 3 3 1 1 1

2 2 2 2 2

1 1 1 1 1 1
2 2 2 2
1 1 1 1

L+ L+ P D L L+ P D P P B B D
4 6 5 7 8 9 8 8 10 10 5 4 3
9 6 9 4 8 7 10 6 10 10 5 4 2

BALANCE DIET FLUID HYDRO HIGH CARBO B. DIET

HIGH PROTEIN
1 1 1 1 1 1
1 1 1
 2 2 2
1 1 1 1
 MIKRO 1 MIKRO 2 MIKRO 3
APRIL
NO LATIHAN
S S R K J S M S S R K J S M S S R K
25 26 27 28 29 30 1 2 3 4 5 6 7 8 9 10 11 12
1 STRENGTH
a. Set System x x x
b. Circuit Training

2 ENDURANCE
a. Slow Continues Run
b. Cross Country x
c. Naik turun tangga
e. Interval speed
f. joging x x
g. Jogging Speed

3 SPEED
a. Ledder Drill
b. ABC Drill
c. Cones Drill

4 TEKHNIK PUKULAN
a. Pukulan Jab & Strike x x x x x
b. Pukulan Hook & Upper cut x x x x x
c. Elbow
d. Counter Strike

5 TEKNIK TENDANGAN
d. tendangan low kick x x x x x
e. tendangan High kick x x x x x
f. tendangan middle kick x x x x x
g. tendangan push kick x x x x x
h. Clinch & Knee

6 TEKNIK BANTINGAN
i. single leg x x x x x
j. double leg x x x x x
k. ipong x x x x
l. bantingan lengan x x x x x
7 teknik
samsak x x x
peading x x x x x
MIKRO 3 MIKRO 4 MIKRO 5 MIKRO 6 MIKRO 7
MEI
J S M S S R K J S M S S R K J S M S S R K J S M S
13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 1 2 3 4 5 6

x
x

x x
x x
x x
x x

x x
x
 MIKRO 7

S R K J S M
7 8 9 10 11 12
 mikro 1
SESI SENIN durasi SELASA durasi
Do'a Do'a
Pemanasan statis & dinamis Pemanasan statis & dinamis 15
15'
chipengkung rowing 10 set 8--12 rep
bantingan single leg 3 x 3m 9 stan press 10 set 812 rep 45
bantingan double leg 3 x 3m 9 clean and jak clean 10 set 8-12
sore

bantingan lengan 3 x 3m 9 collingdown 15

peading 3 x 3 m 9 doa
coolingdown 15
doa
1j6m 1j15m

mikro 2
SESI SENIN durasi SELASA durasi
Do'a Do'a
Pemanasan statis & dinamis Pemanasan statis & dinamis 15
15'
chipengkung rowing 10 set 8--12 rep
bantingan single leg 3 x 3m 9 stan press 10 set 812 rep 45
bantingan double leg 3 x 3m 9 clean and jak clean 10 set 8-12
sore

bantingan lengan 3 x 3m 9 collingdown 15

peading 3 x 3 m 9 doa
coolingdown 15
doa
1j6m 1j15m

mikro 3
SESI SENIN durasi SELASA durasi
Do'a Do'a
Pemanasan statis & dinamis 15 Pemanasan statis & dinamis 15
endurance 6 km 45 m rowing 10 set 8--12 rep
push up stan press 10 set 812 rep 45
sit up clean and jak clean 10 set 8-12
sore

cooling down 10 collingdown 15

doa doa

1j10m 1j15m
 RABU durasi KAMIS durasi
Do'a Do'a
Pemanasan statis & dinamis Pemanasan statis & dinamis 10
15
chipengkung lari 3 km
pukulan jab stright 3x3m 9 samsak
pukulan jab upper cut 3x3m 9 coolingdown
peading 4x3 m 12 doa
cooling down 15
doa

1jm

RABU durasi KAMIS durasi

Do'a Do'a
Pemanasan statis & dinamis Pemanasan statis & dinamis 10
15
chipengkung lari 3 km
pukulan jab stright 3x3m 9 samsak
pukulan jab upper cut 3x3m 9 coolingdown
peading 4x3 m 12 doa
cooling down 15
doa

1jm

RABU durasi KAMIS durasi

Do'a do'a
Pemanasan statis & dinamis pemanasan statis dan dinamis
15 15
chipengkung chipengkung
bantingan singel leg 3x3 9 teknik pukulan 3x3m 9
bantingan double leg 3x3 9 teknik tendangan 3x3m 9
samsak 5 x1m 5 samsak 3x5 m 15
cooling down 15 coolingdown 15
doa doa

55m 1j4m
 JUM'AT durasi SABTU durasi
Do'a Do'a
Pemanasan statis & dinamis Pemanasan statis & dinamis
15 15
chipengkung chipengkung
tendangan push kick 3x3m 9 teknik pukulan 10
tendangan midle kick 3x3m 9 teknik bantinngan 10
tendangan kombinasi 3 x3m 9 teknik tendangan 10
peadding 3 x3m 9 full teknik 10
cooling down 15 coolingdown 15
doa doa
1j6m 1,10m

JUM'AT durasi SABTU durasi

Do'a Do'a
Pemanasan statis & dinamis Pemanasan statis & dinamis
15 15
chipengkung chipengkung
tendangan push kick 3x3m 9 teknik pukulan 10
tendangan midle kick 3x3m 9 teknik bantinngan 10
tendangan kombinasi 3 x3m 9 teknik tendangan 10
peadding 3 x3m 9 full teknik 10
cooling down 15 coolingdown 15
doa doa
1j6m 1,10m

JUM'AT durasi SABTU durasi

doa doa
prmanasan statis dan dinamis pemanasan dinamis dan statis
15 15
chipengkung chipengkung
teknikm tendangan midle kick 20 teknik pukulan 10
samsak 3 x 5 m 15 teknik tendangan 10
penguatan 10 samsak pukul tendang 3x3 9
colingdown 15 penguatan 10
doa coolingdown 15
doa
1j15m 1j9m
 ABSENSI DAN DENYUT NADI HARIAN

keterangan D = datang P= pemanasan I= inti Pd=pendinginan

SENIN SELASA RABU KAMIS
NO NAMA
D P I PD D P I PD D P I PD D
1 Akbar 8 13 17 11 7 12 19 10 9 15 20 10 8
2 Cucun 7 14 18 12 7 11 16 8 9
3 Dian 9 16 18 9 9 11 19 9 9 18 21 8 7
4 Guna 8 16 19 8 8 14 18 10 7 16 19 7
5 karin 8 15 19 9 9 15 20 11 7 11 16 8
6 lintang 7 17 19 10 9 17 20 11 9 11 19 9 6
7 noval 8 15 20 11 8 14 18 10 8
8 Fatir 8 17 19 13 9 16 18 9 9 15 20 11 8
9 Fariq 8 16 19 8 9 17 20 11 6
10 Ridwan 6 16 19 12 8 15 19 9 7
11 Ruslan 8 17 19 11 7 17 19 10 6 16 19 12 7
12 Rianti 8 17 18 10 8 15 20 11 8 17 19 11 9
13 Santana 6 16 18 9 8 17 19 13 8 17 18 10 8
14 Sani 7 16 18 8 6 16 18 9 9
15 Sania 7 16 18 8 9
16 Sandi 9 16 18 9
17 Wita 8 16 19 8
18 Qobul 8 15 19 9
19 Yeni 7 17 19 10
20 Nisa 8 15 20 11
21 Sabila 8 17 19 13
22 Aji
23 Citra
24 Padil
KAMIS JUM'AT SABTU SENIN SELASA RABU
P I PD D P I PD D P I PD D P I PD D P I PD D
14 18 11 8 14 17 10 7 11 16 8 9 16 18 9 8 13 17 11 8
14 23 13 9 16 18 9 9 11 19 9 8 16 19 8 7 14 18 12
18 20 10 8 16 19 8 8 14 18 10 8 15 19 9 9 16 18 9 10
8 15 19 9 9 15 20 11 7 17 19 10 8 16 19 8 8
7 17 19 10 9 17 20 11 8 15 20 11 8 15 19 9 8
16 19 12 8 15 20 11 8 17 19 13 7 17 19 10
17 19 11 8 17 19 13 9 16 18 9 8 15 20 11
17 18 10 10 15 18 12 8 16 19 8 8 17 19 13
16 18 9 8 15 19 9
16 18 8 7 11 16 8 7 17 19 10 6 16 19 12 8
11 16 8 9 11 19 9 8 15 20 11 8 17 19 11
11 19 9 8 14 18 10 8 17 19 13 8 17 18 10 12
14 18 10 9 15 20 11 10 18 20 13 6 16 18 9
15 20 11 9 17 20 11 7 16 18 8
17 20 11 7 17 20 10
7 15 18 8
8 13 17 13 7 16 19 8
8 16 18 9

8 16 18 9
RABU KAMIS JUM'AT SABTU SENIN SELASA
P I PD D P I PD D P I PD D P I PD D P I PD D
15 17 10 8 17 19 9 8 15 20 11 8 16 20 10 8 15 20 11 8
7 17 21 10 9 14 23 13 8 17 20 10 9 14 23 13 7
18 19 8 9 18 21 8 7 18 20 10 9 17 21 8 7 18 20 10 9
14 19 9 7 16 19 7 9 17 21 10 7
16 19 11 7 17 21 9 7 14 21 12 7
7 18 20 7 9 16 20 10 8 17 21 7 9 16 20 10 7
8 16 19 11 8 16 19 11
8 18 21 9 8 17 20 8 8
8 16 21 9 8 16 21 9
14 17 13 8 18 20 9 10 14 22 10 8 17 20 9 10 14 22 10 8
8 16 20 9 8 15 20 9 8 17 21 10 8 15 20 9 8
19 20 12 10 14 17 8 10 14 17 8
7 12 18 8 7 15 20 8 7 12 18 8
7 17 20 10 7
7 15 18 8 9 13 16 8 9 13 16 8 7
7 16 19 8 8 15 18 9 8 15 18 9 7
8 16 18 9 8 14 16 8 8 19 20 13 8 14 16 8 8
6 11 14 8 6 11 14 8
8 16 18 9 8
10 16 21 9 10 16 21 9
8 13 17 8
12 16 19 11

9 15 18 7
SELASA RABU KAMIS JUM'AT SABTU SENIN
P I PD D P I PD D P I PD D P I PD D P I PD D
17 19 9 8 13 19 9 8 13 15 8 7 14 19 10 8 16 20 10
17 21 10 7 13 18 10 8 17 20 10
18 21 8 7 18 20 10 9 16 20 10 8 18 20 8 9 17 21 8
16 19 7 9 14 19 8 8 16 19 11 9 16 19 11 9 17 21 10
17 21 9 6 14 18 8 9 16 19 11 7 14 21 12
18 20 7 8 15 20 8 8 16 21 9 8 17 20 8 8 17 21 7
10 14 22 10
18 21 9 9 18 20 7 8 15 20 9 8 17 20 8
10 14 17 8 10 17 20 11
18 20 9 7 14 17 8 7 12 18 8 7 17 19 10 8 17 20 9
16 20 9 9 13 18 9 9 17 19 9 8 17 21 10
10 19 21 8 9 13 16 8 9 18 20 10
5 15 19 8 8 15 18 9 7 15 20 8
17 20 10 10 13 17 8 8 14 16 8
15 18 8 9 15 18 9 6 11 14 8
16 19 8 10 18 20 10
16 18 9 10 16 21 9 9 19 21 10 8 19 20 13

16 18 9

8 15 19 10 8 13 17 8
10 17 20 11 12 16 19 11
11 17 20 9
9 15 21 12 9 15 18 7
SENIN SELASA RABU KAMIS JUM'AT SABTU
P I PD D P I PD D P I PD D P I PD D P I PD D
SABTU SENIN SELASA RABU KAMIS JUM'AT
P I PD D P I PD D P I PD D P I PD D P I PD D
JUM'AT SABTU SENIN SELASA RABU KAMIS
P I PD D P I PD D P I PD D P I PD D P I PD D
KAMIS JUM'AT SABTU
P I PD D P I PD D P I PD