PERANCANGAN

PROGRAM LATIHAN
KURSUS ORIENTASI SAINS SUKAN TINGKATAN 5
PUSAT PERKEMBANGAN KURIKULUM
KEMENTERIAN PENDIDIKAN MALAYSIA

OLEH
ENTHERAN S. MANIAM
SEKOLAH SUKAN BUKIT JALIL, KUALA LUMPUR
(1.4.2003)

1
 HSP
Perancangan Program Latihan
(Hasil Pembelajaran)
 Menerangkan fasa-fasa latihan
 Menerangkan perkaitan antara angkubah
periodisasi (isipadu, intensiti & prestasi)
 Menerangkan kesan `super compensation’ &
`tapering off’ ke atas pemuncakan
 Membuat pemetaan periodisasi latihan
 Mengenal pasti komponen tertentu yang harus
diberi penekanan pada fasa-fasa tertentu latihan
dalam satu program latihan
 Menerangkan kepentingan persediaan untuk
pertandingan dari segi fizikal, teknikal, taktikal & ψ

2
 PERIODISASI
PROSES PEMBAHAGIAN PERANCANGAN
PELAN/PROGRAM LATIHAN KEPADA
BEBERAPA BAHAGIAN KECIL YANG DAPAT
DIURUSKAN DENGAN LEBIH SISTEMATIK
& EFEKTIF

3
 TUJUAN
1. MEMUDAHKAN PENYEDIAAN PROGRAM LATIHAN.
2. GARIS PANDUAN UNTUK MENENTUKAN
PENCAPAIAN PUNCAK (`PEAKING’).
3. MUDAH MERAMALKAN HASIL/PENCAPAIAN
MATLAMAT.
4. MEMBANTU JURULATIH & ATLET MENJALANI
LATIHAN DENGAN LEBIH SISTEMATIK.
5. MEMUDAHKAN PROSES PEMANTAUAN &
PENILAIAN

4
 PERKARA PENTING
 PELAN
 FASA-FASA YANG MUDAH DIURUS
 MANIPULASI PEMBOLEHUBAH `ACUTE’ &
KRONIK
 PRINSIP-PRINSIP LATIHAN
 KESEDIAAN ASPEK FISIOLOGI DAN Ψ
 MENGELAK `OVERTRAINING’ &
KECEDERAAN

5
 BAHAGIAN KECIL
1. FASA-FASA LATIHAN
2. MESO (1-3 BULAN)
3. MAKRO (2-8 MINGGU)
4. MIKRO (7 HARI)
5. SESI (1-3 UNIT)

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 FASA-FASA LATIHAN
1. FASA PERSEDIAAN
- UMUM
- KHUSUS

2. FASA PERTANDINGAN
- PRA-PERTANDINGAN
- PERTANDINGAN

3. FASA TRANSISI

7
FASA PERSEDIAAN UMUM
(PALING PENTING KERANA KURANGNYA TUMPUAN DI FASA INI AKAN
MENJEJASKAN PERSEDIAAN FASA-FASA YANG BERIKUT)

TUMPUAN
1. Pembinaan kecergasan fizikal menyeluruh (daya tahan
kardiovaskulkar, daya tahan otot, kekuatan asas)
2. Isipadu Latihan ↑ (85% - 100%)
Intensiti Latihan ≈ (40% - 70%)
3. Jangka Masa (6 – 14 minggu)
4. Kaedah Latihan (LSD, Fartlek, Jeda Jarak Jauh, Bebanan- A.A)
5. Ujian Pra-Kecergasan

8
 FASA PERSEDIAAN
KHUSUS
TUMPUAN
1. Penekanan kepada komponan fizikal yang lebih dominan dalam sesuatu
sukan/acara
a) Acara Daya Tahan (sistem aerobik)
Isipadu & Intensiti Latihan ↑ (85% - 100%)
b) Acara Berasaskan Kelajuan & Kekuatan(sistem anaerobik)
Isipadu Latihan ↓ (65% - 80%)
Intensiti Latihan ↑ (sehingga 95%)
2. Jangka Masa (6-10 minggu)
3. Kaedah Latihan
a) Daya Tahan (LSD, Fartlek, Jeda Jarak Sederhana & Jauh,
Bebenan)
b) Kelajuan & Kekuatan (Jeda Jarak Dekat & Sederhana, pecutan
berulang, Litar & Bebanan)
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 FASA PRA-
PERTANDINGAN
TUMPUAN
1. Penekanan komponen khusus sesuatu sukan; tingkatkan/kekal tahap
kecergasan melalui simulasi, permainan kecil/sebenar, ujian masa
2. Isipadu Latihan ↑ (60% - 70%)
3. Intensiti bergantung kepada keperluan sebenar sukan (80%-100%)
4. Jangka Masa (6-8 minggu)
5. Kaedah Latihan
a) Daya Tahan (Bebanan, Jeda bercampur)
b) Kelajuan & kekuatan (Pecutan berulang, jeda jarak dekat, tekanan,
pliometrik)
6. Ujian Pasca Kecergasan

10
 FASA TRANSISI
TUMPUAN
1. Pemulihan fisiologi, Ψ, rawatan Kecederaan & atasi
kebosanan
2. Menilai prestasi atlet & keberkesanan program latihan
(merancang program latihan musim yang akan datang)
3. Tahap kecergasan (perlu dikekalkan : 40-60% kemampuan
maksimum atlet)
4. Jangka Masa (bergantung kepada musim & format
pertandingan)

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 FASA PERTANDINGAN
TUMPUAN
1. Pengekalan kecergasan optimum yang diperlukan oleh sukan berkaitan
2. `Tapering’ (ubahsuaian isipadu & intensiti)
3. Penilaian melalui permainan sebenar/ujian masa
4. Isipadu ↓ (± 60%)
Intensiti ↑ (± 100%)
Kekerapan ↓
5. Jangka Masa (masa & format pertandingan : 3-4 minggu)
6. Kaedah Latihan (Kaedah yang telah diamalkan dalam fasa-fasa sebelum
ini boleh diamalkan tetapi kekerapan ↓

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 PERSEDIAAN
PERTANDINGAN
 FIZIKAL (Biomotor ↑)
 TEKNIKAL (Kaedah-kaedah Latihan : Kemahiran ↑)
 TAKTIKAL (Strategi ↑ )
 PSIKOLOGI (Penetapan Matlamat, Motivasi, Kawal
kebimbangan, visualisasi)

13
 RINGKASAN PROGRAM
LATIHAN
PERSEDIAAN `PRE-COMP’ `COMP’ TRANSISI

↑ AEROBIK ↑ KEPANTASAN, `TAPERING’ ↓ LATIHAN

OBJEKTIF SECARA ANSUR KUASA, DAYA TAHAP KERJA SECARA
MAJU TAHAN, LATIHAN UNTUK HADAPI ANSUR MAJU
SPESIFIK PERTANDINGAN
PERMULAAN ↓ `TAPERING OFF’ BERCAMPUR
INTENSITI (Buat
AKHIR ↑ ↑
AM Perancangan
untuk musim akan
datang)
`TAPERING OFF’ ↓ SECARA
ISIPADU ANSUR MAJU
LATIHAN
↑ ≈

J/MASA 15 – 24 15 – 21 3–8 9 – 12
(MINGGU)

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 MERANCANG SESI
LATIHAN

JANGKA MASA BERGANTUNG KEPADA OBJEKTIF & TAHAP

LATIHAN

MERANGKUMI
1. Pengenalan (3-5 minit)
2. Memanaskan Badan (10-30 minit)
3. Tumpuan Utama (30 minit – 2 jam)
4. Gerak kendur (10-30 minit)
5. Perbincangan (3-5 minit)

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 FAKTOR-FAKTOR YANG
MEMPENGARUHI LATIHAN

 TEMPOH KESELURUHAN PROGRAM

 TAHAP MULA KECERGASAN
PELAKU/ATLET
 JENIS AKTIVITI LATIHAN
 KEKERAPAN LATIHAN
 INTENSITI PERLAKUAN
 TEMPOH MASA LATIHAN

16
 PEMBOLEHUBAH
PERIODISASI
1. ISIPADU
2. INTENSITI
3. PRESTASI (Super Compensation)

Super compensation
Stimulus

Fatigue Compensation

17
 PROGRAM LATIHAN
KEUPAYAAN BARU

x tekanan prestasi ↓
pulih dari keupayaan biasa
untuk hadapi tekanan baru

HR=120BPM

HR=170BPM
(RECOVERY)

REGRESSION COMPENSATION SUPER INVOLUTION

COMPENSATION 18
 KONSEP ASAS
PERANCANGAN PROGRAM
LATIHAN
S - SPECIFIC REGRESSION
A - ADAPTATION COMPENSATION
FENOMENA
I - INCREASED SUPER COMPENSATION
D - DEMAND INVOLUTION

RANGSANGAN YANG DIBERI KADAR KEUPAYAAN ↓

REHAT (recovery) PRESTASI ↑

PENINGKATAN PRESTASI BERLAKU HASIL DARI FENOMENA

`SUPER COMPENSATION’

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 PERKARA PENTING SEMASA
PERANCANGAN PROGRAM
LATIHAN
 MATLAMAT
 JANGKAMASA (1,2,3,4 TAHUN – PENDEK/PANJANG)
 BILANGAN PELATIH
 KUMPULAN SASARAN (TAHAP PELATIH/ATLET –
UMUR & STATUS)
 MAKLUMAT LATIHAN (BIODATA PELATIH & TAHAP
KECERGASANNYA)
 KAEDAH
 KEMUDAHAN

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 THE CHART OF THE ANNUAL PLAN
TYPE : MIDDLE & LONG DISTANCE
YEAR : 2002-2003
COACH : A. TRAPADI
ENTHERAN S. MANIAM

ATHLETE'S NAME' TRAINING OBJECTIVES

1. SHASHI KUMAR (18 YRS) PERFORMANCE TESTS/STANDARDS PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.
2. NOR AMELIA MUSA (17 YRS) 1. CLOCK PERSONAL BEST 1. FITNESS TEST 1. CARDIOVASCULAR END. 1. RUNNING STYLE + FORM 1. PACE RUNNING 1. GOAL SETTING
3. MELVINDER SINGH (16 YRS) IN MSSM MEET 2. EVENT SPECIFIC TEST (AEROBIC + ANAEROBIC) 2. ARM MOVEMENT 2. OVERTAKING 2. RELAXATION
4. RAJA MOHAN (16 YRS) 2. QUALIFY TO ASEAN 3. SCHOOL FITNESS TEST 2. STRENGTH TRAINING 3. FOOT PLACEMENT 3. FINAL KICK 3. +VE SELF TALK
SCHOOL MEET 4. TIME CLOCKED AT COMP. (A.A., GENERAL, MUSCULAR) 4. BODY LEAN 4. CONCENTRATION
3. CLOCK PB IN NATIONAL 3. SPEED ENDURANCE 5. CURVE RUNNING 5. IMAGERY
JUNIOR MEET 6. STANDING START

DATES
MONTHS DEC JAN FEB MAC APRIL MAY JUNE JULY AUG SEPT OCT NOV
WEEKENDS 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30
DOMESTICS X X X X X X X X X X X X X X X X X X X

CAMERON HIGHLANDS/T HAILAND/INDONESIA

LARIAN PERDANA M AKSAK, PUTRAJAYA, KL
INTERNATIONAL X X X

S'G OR JUNNIORS, KELANA JAYA, S`G OR

FT AAA UNDER & O VER DISTANCE, KL
CALENDAR OF COM PETITIONS

PAHANG JUNIORS, KUANTAN, PHG

KEDAH RELAY, ALO R SETAR, KDH

FTAAA ALL COM ERS/JUNIO RS, KL

PAHANG OPEN, KUANTAN, PHG

ISSF M EET, ISTANBUL, TURKEY

PERAK O PEN M EET, IPOH, PK

PKAAA JUNIO RS, IPOH, PK

M ALACCA JUNIORS, M `CA

NATIONAL JUNIORS, KL
FTAAA OPEN M EET, KL

HONG KONG JUNIORS

M AAU O PEN M EET, KL

MEETS/LOCATION

THAILAND JUNIO RS
X-CO UNTRY,S'G OR

NIKE 10KM RUN, KL

KL M ARATHO N, KL

SPORTEXCEL, KL
M SSM , M ALACCA

PENANG OPEN
PERIODIZATION

TRAINING PHASE PREPARATION COMPETITION MAINTENANCE TRANSITION

STRENGTH GENERAL STRENGTH MUSCULAR STRENGTH GENERAL STRENGTH
ENDURANCE AEROBIC ANAEROBIC AEROBIC
SPEED BASIC SPEED SPEED ENDURANCE MAXIMAL SPEED MAINTENANCE BASIC SPEED
MESOCYCLES GEN PREPARATION SPE PREPARATION 1 PRE COMP 1 COPM 1 PRE COMP 2 COMP 2 COMP 3 SPE PREPARATION 2 TRANSITION
MACRO-CYCLES 1 2 3 4 5 6 7 8 9
MICRO-CYCLES 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 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
PEAKING INDEX 1 2
TESTING DATES X X X
MEDICAL CONTROL DATES
HOLS/CAMP/SEMI-CAMP H
R= 1-2

R= 1-2
R= 1-2

R= 2-4

R= 2-4
MAJOR TRAINING PERIODS TR = 8 WEEKS TR = 5 WEEKS TR = 9 WEEKS TR = 7 WEEKS TR = 9 WEEKS TR = 9 WEEKS

100%

VOLUME 90%
TRA INING FACTORS

INTENSITY 80%

PEAKING 70%

60%

50% 9 0 % 100 % 100% 10 0% 100% 100% 10 0% 10 0% 100% 10 0% 90%

PHYSICAL PREP. 40% 70 % 8 0% 80% 80% 80% 8 0% 80% 8 0% 80% 70 %

TECHNICAL PREP. 30% 50 % 60% 50 % 60% 60% 70 % 6 0% 50 % 50 % 50 % 50 %

TACTICAL PREP. 20% 40% 40%

PSYCHOLOGY PREP. 10% 20% 20%

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 HOW TO PLAN A TRAINING
YEAR
(WORK BACKWARDS FROM THE
GOAL)
 Competition selection
 Competition classification
 Identify the Phases & Cycles
 `Block’ the various phases (training, tapering,
recovery, etc.)
 Identify assessment & evaluation requirement
(testing, skill, ability, strengths, weakness, etc.)
 Begin manipulation of acute & chronic training
variables
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PHASE : GENERAL PREPARATION
WEEK : 6
DATE : 6 – 11 JANUARY 2003 WEEKLY TRAINING HOURS : 16

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TIME (6.1.03) (7.1.03) (8.1.03) (9.1.03) (10.1.03) (11.1.03) (12.1.03)

Warm-up (15’’) Warm-up (15’’) Warm-up (15’’)

- Jogging - Jogging - Jogging
- Stretching - Stretching - Stretching
- Drills

Main Main Main

Endurance Endurance Endurance
- 20 mins run - 20 mins run + Drills - 30-45 mins run
AM
REST REST REST - Drills REST
Interval
- 80M X 10/13-15s

Limber (15’’) Limber (15’’) Limber (15’’)

- Stretching - Stretching - Stretching
- Drills

Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’)
- Jogging - Jogging - Jogging - Jogging - Jogging
- Stretching - Stretching - Stretching - Stretching - Stretching

Main Main Main Main Main

Speed Workout Endurance Endurance Muscular Endurance Speed Workout
- 5 X 40M - Minute Run - Fartlek (20 mins) - Hill (80M X 10-12) - 5 X 60M
- 5 X 60M (1,2,3,4,5,5,4,3,2,1) - Drills - Striding (300M X 1) - 5 X 80M
PM
- 1 X 100M - Drills - 1 X 150M REST REST
R = 2, R btwn Sets = 5mins R = 2, R btwn Sets = 5mins

Limber (15’’) Limber (15’’) Limber (15’’) Limber (15’’) Limber (15’’)
- Stretching - Stretching - Stretching - Stretching - Stretching

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PHASE : SPECIFIC PREPARATION
WEEK : 16
DATE : 17 - 23 MAC 2003 WEEKLY TRAINING HOURS : 10

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TIME (17.3.03) (18.3.03) (19.3.03) (20.3.03) (21.3.03) (22.3.03) (23.3.03)

Warm-up (15’’) Warm-up (15’’) Warm-up (15’’)

- Jogging - Jogging - Jogging
- Stretching - Stretching - Stretching

(FTAAA JUNIOR MEET )

Main Main Main (Tapering)

COMPETITION
Endurance Endurance Endurance
- 20-30 mins run - 20-30 mins run - 15-20 mins
REST - Drills REST - Drills REST - Drills
AM (Exeercise Sit Up, Back Arch) (Exercise: Chin Up + Push Up)

Limber (15’’) Limber (15’’) Limber (15’’)

- Stretching - Stretching - Stretching

Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’)
- Jogging - Jogging - Jogging - Jogging - Jogging
- Stretching - Stretching - Stretching - Stretching - Stretching

Main Main Main Main Main (Tapering)

(FTAAA JUNIOR MEET )

Speed Workout Endurance Endurance Track Workout Endurance
- 5 X 40M - Long Run (30-45 mins) - Diagonal (20-30 mins) - 1200M @ 78-80s pace; - 20-30 mins run

COMPETITION
- 5 X 60M - Drills (Stride, Sprint/Speed, Jogging) R=10mins + 2 X 300M @ 50s - Drills
- 1 X 100M - Drills - 1200M @ 58s/29s (200M) (Exercise: Chin Up + Push Up) REST
PM R = 2, R btwn Sets = 5mins R=10M + 2 X 300M @ 48s
- 1500M @ 85s pace; R=10m +
2 X 300M @ 60s
Drills

Limber (15’’) Limber (15’’) Limber (15’’) Limber (15’’) Limber (15’’)
- Stretching - Stretching - Stretching - Stretching - Stretching

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PHASE : COMPETITION
WEEK : 42
DATE : 2 – 8 SEPTEMBER 2002 WEEKLY TRAINING HOURS : 10

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TIME (2.9.02) (3.9.02) (4.9.02) (5.9.02) (6.9.02) (7.9.02) (8.9.02)

Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’)

- Jogging - Jogging - Jogging - Jogging
- Stretching - Stretching - Stretching - Stretching

Main Main Main (TAPERING) Main (TAPERING)

AM REST Endurance Endurance Endurance Endurance
- 20 mins run REST - 20 mins run REST - Minute Run (5-4-3-2-1-1-2- - 15-20 mins run
- Drills - Drills 3-4-5) - Drills
- Drills

Limber (15’’) Limber (15’’) Limber (15’’) Limber (15’’)

- Stretching - Stretching - Stretching - Stretching

Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’)

- Jogging - Jogging - Jogging - Jogging
- Stretching - Stretching - Stretching - Stretching
- Drills - Drills

Main Main Main Main (TAPERING)

Track Workout Track Workout Track Workout Time Trial
- 400M x 6 @ 65s - 400M x 6 @ 80s - 600M x 5 @ 2:06 (84s + - 1200M
PM REST R=2m R=3m 42s) - 500M REST REST
- 400M x 3 @ 70s R=3m - 600M
R=3m Speed Endurance
- 100M x 2 - 15 mins (5 fast + 5 easy) x 3
set

Limber (15’’) Limber (15’’) Limber (15’’) Limber (15’’)

- Stretching - Stretching - Stretching - Stretching

25
PHASE : MAINTENANCE (COMPETITON)
WEEK : 49
DATE : 14 – 20 OCTOBER 2002 WEEKLY TRAINING HOURS : 20

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TIME (14.10.02) (15.10.02) (16.10.02) (17.10.02) (18.10.02) (19.10.02) (20.9.02)

Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’)

- Jogging - Jogging - Jogging - Jogging
- Stretching - Stretching - Stretching - Stretching

Main Main Main Main (TAPERING)

AM REST Endurance Endurance Endurance Endurance
- 20 mins run - 30 mins run - 20 mins run + Drills REST - 30 mins run MASUM GAMES
- Drills - Drills - Drills

Limber (15’’) Limber (15’’) Limber (15’’) Limber (15’’)

- Stretching - Stretching - Stretching - Stretching

Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’)

- Jogging - Jogging - Jogging - Jogging
- Stretching - Stretching - Stretching - Stretching
- Drills - Drills - Drills

Main Main Main Main (TAPERING)

Track Workout Endurance Endurance Time Trial
- 300M x 6 - Hill (80M x 10-12 ) - Fartlek (20 mins) - 1200M + 300M
PM REST 3 @ 4s8, 2 @ 45s, - Fartlek (Diagonal - Drills - 600M + 200M REST MASUM GAMES
1 @ 40s Run) 20 mins - 300M
R=3 m
Endurance
- Long Run (5-8 laps : 4.00-
4.30 per lap)

Limber (15’’) Limber (15’’) Limber (15’’) Limber (15’’)

- Stretching - Stretching - Stretching - Stretching

26
PHASE : TRANSITION
WEEK : 51
1
DATE : 28 OCTOBER – 3 NOVEMBER 2002 WEEKLY TRAINING HOURS : 16 /2

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TIME (28.10.02) (29.10.02) (30.10.02) (31.10.02) (1.11.02) (2.11.02) (3.10.02)

Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’)
- Jogging - Jogging - Jogging - Jogging - Jogging
- Stretching - Stretching - Stretching - Stretching - Stretching

Main Main Main Main Main

AM REST Endurance Endurance Endurance Endurance Endurance
- 20 mins run - 30 mins run - 20 mins run + Drills REST - 30 mins run - Long Run (30-45 mins)
- Drills - Drills - Drills
- Exercise with weight

Limber (15’’)
Limber (15’’) Limber (15’’) Limber (15’’) Limber (15’’) - Stretching
- Stretching - Stretching - Stretching - Stretching - Drills

Warm-up (15’’) Warm-up (15’’) Warm-up (15’’) Warm-up (15’’)

- Jogging - Jogging - Jogging - Jogging
- Stretching - Stretching - Stretching - Stretching

Main Main Main Main

Endurance Endurance Endurance Endurance
- Fartlek (20 mins) - Fartlek (20 mins) - Fartlek (20 mins) - Fartlek (20 mins) REST
PM REST - Drills - Drills - Drills - Drills REST

Limber (15’’) Limber (15’’) Limber (15’’) Limber (15’’)

- Stretching - Stretching - Stretching - Stretching

27