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Selasa, 20 Agustus 2013 Filled Under: PROGRAM LATIHAN KARATE <http://bermanhotsimbolon.blogspot.com/2013/08/program-latihan-karate_20.htm l> Like and Tweet # # Posted By: Bermanhot Simbolon, S. Pd. <https://plus.google.com/108115573336059236645> on *03.41* *Minggu I Bulan I*

1. 2. 3. 4. 5. 6. 7. 8. 9.

Hari/ Tgl Cabang Olahraga Kategori Atlet Periode Sasaran Intensitas Frekuensi Durasi Dojo

: Senin/ 10 Januari : Karate Kumite : Pemula : Persiapan Umum : Kekuatan dan Daya tahan : 30-60 % /RM : 4 hari/Minggu : 100 120 Menit : -

*Jenis Latihan* * L *Rept* *Set* *Jarak* *(m)* *Beban* *(kg)* *Time* *Interval* *Ket* *1. Taisho* O A D*

20'

a. Peregangan statis

b. Joging

10-15 c. Peregangan dinamis

*2. Inti*

* *80' a.Push Up 10 3

1' b.Sit Up + back up 10

1' c.Pool Up 10 3

1' d. Joging

1000

2' *3. Coolingdown*

*Minggu 1. 2. 3. 4. 5. 6. 7. 8.

I Bulan I* Hari/ Tgl Cabang Olahraga Kategori Atlet Periode Sasaran Intensitas Frekuensi Durasi

: Selasa/ 11 Januari : Karate Kumite : Pemula : Persiapan Umum : Kekuatan dan Daya tahan : 30-60 % /RM : 4 hari/Minggu : 100 120 Menit

9.

Dojo

: -

*Jenis Latihan* * L *Rept* *Set* *Jarak(m)* *Beban(kg)* *Time* *Interval* *Ket* *1. Pemanasan* O A D*

20'

a. Peregangan statis

b. Joging

600

c. Peregangan dinamis

*2. Inti*

* *80' a.Push Up 15 4

2' b.Sit Up + back up 15 4

2' c.Pool Up 15 4

2' d. Jump to Box 10 4

e. Joging

1000

3' *3. Pendinginan*

*Minggu 1. 2. 3. 4.

I Bulan I* Hari/ Tgl Cabang Olahraga Kategori Atlet Periode

: Kamis/ 13 Januari : Karate Kumite : Pemula : Persiapan Umum

5. Sasaran Kelentukan 6. Intensitas 7. Frekuensi 8. Durasi 9. Dojo *Jenis Latihan* * L *Rep* *Set* *Jarak(m)* *Beban(kg)* *Time* *Intervar* *Ket* *1. Pemanasan* O A D*

: Kekuatan dan Daya tahan + : 30-60 % /RM : 4 hari/Minggu : 100 120 Menit : -

20'

a. Peregangan statis

b. Joging

600

c. Peregangan dinamis

*2. Inti*

* *80' a.Push Up 15 5

2' b.Sit Up 15 5

2' c.Pool Up 15 5

2' d. Jump to Box 10 5

e. Joging

1000

3' f. Kayang + Split + Cium lutut 5 2

10 dtk *3. Pendinginan*

r DAN SETERUSNYA SAMPAI BULAN KE 12 (BULAN TRANSISI) UNTUK PEMESANAN PROGRAM LATIHAN SILAHKAN KLIK *DISINI ! <http://simbolonbermanhot.blogspot.com/>*

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