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)

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 &
2

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

TUJUAN
1.
2.

3.

4.

5.

MEMUDAHKAN PENYEDIAAN PROGRAM LATIHAN.

GARIS PANDUAN UNTUK MENENTUKAN
PENCAPAIAN PUNCAK (`PEAKING).
MUDAH MERAMALKAN HASIL/PENCAPAIAN
MATLAMAT.
MEMBANTU JURULATIH & ATLET MENJALANI
LATIHAN DENGAN LEBIH SISTEMATIK.
MEMUDAHKAN PROSES PEMANTAUAN &
PENILAIAN

PERKARA PENTING

PELAN
FASA-FASA YANG MUDAH DIURUS
MANIPULASI PEMBOLEHUBAH `ACUTE &
KRONIK
PRINSIP-PRINSIP LATIHAN
KESEDIAAN ASPEK FISIOLOGI DAN
MENGELAK `OVERTRAINING &
KECEDERAAN

BAHAGIAN KECIL
1.
2.
3.
4.
5.

FASA-FASA LATIHAN
MESO (1-3 BULAN)
MAKRO (2-8 MINGGU)
MIKRO (7 HARI)
SESI (1-3 UNIT)

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

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)
9

FASA PRAPERTANDINGAN
TUMPUAN
1.
Penekanan komponen khusus sesuatu sukan;
tingkatkan/kekal tahap kecergasan melalui simulasi,
permainan kecil/sebenar, ujian masa
2.
3.
4.
5.

6.

Isipadu Latihan (60% - 70%)

Intensiti bergantung kepada keperluan sebenar sukan
(80%-100%)
Jangka Masa (6-8 minggu)
Kaedah Latihan
a) Daya Tahan (Bebanan, Jeda bercampur)
b) Kelajuan & kekuatan (Pecutan berulang, jeda jarak
dekat, tekanan, pliometrik)
Ujian Pasca Kecergasan
10

FASA TRANSISI
TUMPUAN
1.
Pemulihan fisiologi, , 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)

11

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%)
Kekerapan
Intensiti ( 100%)
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

12

PERSEDIAAN
PERTANDINGAN

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

13

RINGKASAN PROGRAM
LATIHAN
PERSEDIAAN
OBJEKTIF

INTENSITI
AM

AEROBIK

SECARA ANSUR
MAJU

`PRE-COMP

`COMP

KEPANTASAN,
KUASA, DAYA
TAHAN, LATIHAN
SPESIFIK

`TAPERING
TAHAP KERJA
UNTUK HADAPI
PERTANDINGAN

PERMULAAN
AKHIR

J/MASA
(MINGGU)

15 24

15 21

LATIHAN

SECARA
ANSUR MAJU

`TAPERING OFF BERCAMPUR

(Buat
Perancangan
untuk musim
akan datang)
`TAPERING OFF

ISIPADU
LATIHAN

TRANSISI

SECARA

ANSUR MAJU

38

9 12

14

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)

15

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.
2.
3.

ISIPADU
INTENSITI
PRESTASI (Super Compensation)

Stimulu
s

Fatigue

Super
compensation

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
18
COMPENSATION

INVOLUTION

KONSEP ASAS
PERANCANGAN PROGRAM
LATIHAN
S
A
I
D

SPECIFIC
ADAPTATION
INCREASED
DEMAND

REGRESSION

FENOMENA

SUPER COMPENSATION
INVOLUTION

RANGSANGAN YANG DIBERI

REHAT (recovery)

COMPENSATION

KADAR KEUPAYAAN

PRESTASI

PENINGKATAN PRESTASI BERLAKU HASIL DARI FENOMENA

`SUPER COMPENSATION
19

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
20

21

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
22

PHA SE : GENERAL PREPARATION

WEEK : 6
DATE : 6 11 JANUARY 2003
DAY
TIME

AM

MONDAY
(6.1.03)

WEEKLY TRAINING HOURS : 16

TUESDAY
(7.1.03)

WEDNESDAY
(8.1.03)

FRIDAY
(10.1.03)

SATURDAY
(11.1.03)

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

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Main
Endurance
- 20 mins run

Main
Endurance
- 20 mins run +Drills

Main
Endurance
- 30-45 mins run
- Drills
Interval
- 80M X 10/13-15s

REST

REST

Limber (15)
- Stretching
- Drills

PM

THURSDAY
(9.1.03)

REST

REST

Limber (15)
- Stretching

Limber (15)
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Main
Speed Workout
- 5 X 40M
- 5 X 60M
- 1 X 100M
R =2, R btwn Sets =5mins

Main
Endurance
- Minute Run
(1,2,3,4,5,5,4,3,2,1)
- Drills

Main
Endurance
- Fartlek (20 mins)
- Drills

Main
Muscular Endurance
- Hill (80M X 10-12)
- Striding (300M X 1)

Main
Speed Workout
- 5 X 60M
- 5 X 80M
- 1 X 150M
R =2, R btwn Sets =5mins

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

SUNDAY
(12.1.03)

REST

REST

Limber (15)
- Stretching

23

PHASE : SPECIFIC PREPARATION

WEEK : 16
DATE : 17 - 23 MAC 2003

REST

TUESDAY
(18.3.03)

WEDNESDAY
(19.3.03)

FRIDAY
(21.3.03)

SATURDAY
(22.3.03)

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Main
Endurance
- 20-30 mins run
- Drills
(Exeercise Sit Up, Back Arch)

Main
Endurance
- 20-30 mins run
- Drills
(Exercise: Chin Up + Push Up)

Main (Tapering)
Endurance
- 15-20 mins
- Drills

REST

Limber (15)
- Stretching

PM

THURSDAY
(20.3.03)

REST

Limber (15)
- Stretching

SUNDAY
(23.3.03)

COMPETITION
(FTAAA JUNIOR MEET )

AM

MONDAY
(17.3.03)

Limber (15)
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Main
Speed Workout
- 5 X 40M
- 5 X 60M
- 1 X 100M
R =2, R btwn Sets =5mins

Main
Endurance
- Long Run (30-45 mins)
- Drills

Main
Endurance
- Diagonal (20-30 mins)
(Stride, Sprint/Speed, Jogging)
- Drills

Main
Track Workout
- 1200M @78-80s pace;
R=10mins +2 X 300M @50s
- 1200M @58s/29s (200M)
R=10M +2 X 300M @48s
- 1500M @85s pace; R=10m +
2 X 300M @60s
Drills

Main (Tapering)
Endurance
- 20-30 mins run
- Drills
(Exercise: Chin Up +Push Up)

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

REST

COMPETITION
(FTAAA JUNIOR MEET )

DAY
TIME

WEEKLY TRAINING HOURS : 10

24

PHASE : COMPETITION
WEEK : 42
DATE : 2 8 SEPTEMBER 2002
DAY
TIME

AM

MONDAY
(2.9.02)

REST

WEEKLY TRAINING HOURS : 10

TUESDAY
(3.9.02)

WEDNESDAY
(4.9.02)

REST

FRIDAY
(6.9.02)

SATURDAY
(7.9.02)

SUNDAY
(8.9.02)

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Main
Endurance
- 20 mins run
- Drills

Main
Endurance
- 20 mins run
- Drills

Main (TAPERING)
Endurance
- Minute Run (5-4-3-2-1-1-23-4-5)
- Drills

Main (TAPERING)
Endurance
- 15-20 mins run
- Drills

Limber (15)
- Stretching

Limber (15)
- Stretching

REST

Limber (15)
- Stretching

PM

THURSDAY
(5.9.02)

REST

Limber (15)
- Stretching

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

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

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Main
Track Workout
- 400M x 6 @ 65s
R=2m

Main
Track Workout
- 400M x 6 @ 80s
R=3m
- 400M x 3 @ 70s
R=3m
- 100M x 2

Main
Track Workout
- 600M x 5 @ 2:06 (84s +
42s)
R=3m
Speed Endurance
- 15 mins (5 fast + 5 easy) x 3
set

Main (TAPERING)
Time Trial
- 1200M
- 500M
- 600M

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

REST

REST

25

PHASE : MAINTENANCE (COMPETITON)

WEEK : 49
DATE : 14 20 OCTOBER 2002
DAY
TIME

AM

PM

MONDAY
(14.10.02)

REST

REST

TUESDAY
(15.10.02)

WEEKLY TRAINING HOURS : 20

WEDNESDAY
(16.10.02)

THURSDAY
(17.10.02)

FRIDAY
(18.10.02)

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Main
Endurance
- 20 mins run
- Drills

Main
Endurance
- 30 mins run
- Drills

Main
Endurance
- 20 mins run + Drills

Main (TAPERING)
Endurance
- 30 mins run
- Drills

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

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

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

Warm-up (15)
- Jogging
- Stretching

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

Main
Track Workout
- 300M x 6
3 @ 4s8, 2 @ 45s,
1 @ 40s
R=3 m
Endurance
- Long Run (5-8 laps : 4.004.30 per lap)

Main
Endurance
- Hill (80M x 10-12 )
- Fartlek (Diagonal
Run) 20 mins

Main
Endurance
- Fartlek (20 mins)
- Drills

Main (TAPERING)
Time Trial
- 1200M + 300M
- 600M + 200M
- 300M

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

REST

SATURDAY
(19.10.02)

SUNDAY
(20.9.02)

MASUM GAMES

Limber (15)
- Stretching

REST

MASUM GAMES

26

PHASE : TRANSITION
WEEK : 51
DATE : 28 OCTOBER 3 NOVEMBER 2002
DAY
TIME

AM

PM

MONDAY
(28.10.02)

REST

REST

TUESDAY
(29.10.02)

WEEKLY TRAINING HOURS : 16 /2

WEDNESDAY
(30.10.02)

THURSDAY
(31.10.02)

FRIDAY
(1.11.02)

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Main
Endurance
- 20 mins run
- Drills

Main
Endurance
- 30 mins run
- Drills

Main
Endurance
- 20 mins run + Drills

Main
Endurance
- 30 mins run
- Drills
- Exercise with weight

Main
Endurance
- Long Run (30-45 mins)

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Warm-up (15)
- Jogging
- Stretching

Main
Endurance
- Fartlek (20 mins)
- Drills

Main
Endurance
- Fartlek (20 mins)
- Drills

Main
Endurance
- Fartlek (20 mins)
- Drills

Main
Endurance
- Fartlek (20 mins)
- Drills

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

Limber (15)
- Stretching

REST

SATURDAY
(2.11.02)

Limber (15)
- Stretching

SUNDAY
(3.10.02)

Limber (15)
- Stretching
- Drills

REST
REST

27