Microcycle Athletic 4 Weeks Training Regime (SUKYA) Peryatim 2018

Tarikh / Larian
Bil Lompatan Lontaran
Hari Sprint Mid / Long Distance
1 19  Endurance/cardio  Endurance/cardio  Endurance/cardio  Endurance/cardio
Februari  Striding  Uphill run  Flexibility and  Weightlifting ( 05-
2018 /  Speed  Resistance sprint ( stretching 10kg)
Isnin  Take-off 10/20/30m)  Plyometric (2-3 drills)  Static Throw and
 Short distance sprint  Staggered run and  Static Jump slide
(10-30m) jog  Vertical Jump  Body and hand drill
2 21  Endurance/cardio  Endurance/cardio  Endurance/cardio  Endurance/cardio
Februari  Striding  Uphill run  Flexibility and  Weightlifting ( 10-
2018 /  Speed  Resistance sprint( stretching 20kg)
Rabu  Take-off 30/40/50m)  Plyometric (4-6 drills)  Static Throw and
 Short distance sprint  Staggered run and  Static Jump slide
(30-50m) jog  Vertical Jump  Body and hand drill
3 23  Endurance/cardio  Endurance/cardio  Endurance/cardio  Endurance/cardio
Februari  Striding  Uphill run  Flexibility and  Weightlifting ( 20-
2018/  Speed  Resistance sprint( 50 stretching 30kg)
Jumaat  Take-off -80m)  Plyometric (8 drills)  Static Throw and
 Short distance sprint  Staggered run and  Static Jump slide
(50m) jog  Vertical Jump  Body and hand drill
4 26  Endurance/cardio  Endurance/cardio  Endurance/cardio  Endurance/cardio
Februari  Striding  Uphill run  Flexibility and  Weightlifting ( 20-
2018 /  Speed  Resistance sprint( 50 stretching 30kg)
Isnin  Take-off -80m)  Plyometric (8 drills)  Static Throw and
 Short distance sprint  Staggered run and  Static Jump slide
(50m) jog  Vertical Jump  Body and hand drill
5 28  Endurance/cardio  Endurance/cardio  Endurance/cardio  Endurance/cardio
Februari  Striding  Uphill run  Flexibility and  Weightlifting ( 20-
2018 /  Speed  Resistance sprint( 50 stretching 30kg)
Rabu  Take-off -80m)  Plyometric (8 drills)  Static Throw and
 Short distance sprint  Staggered run and  Static Jump slide
(50m) jog  Vertical Jump  Body and hand drill

sukya/microcycle_training/izat_ussalyjemat/smk_tunku_abdul_rahman/2018
6 02 Mac  Endurance/cardio  Endurance/cardio  Endurance/cardio  Endurance/cardio
2018 /  Striding  Uphill run  Flexibility and  Weightlifting ( 20-
Jumaat  Speed  Resistance sprint( 50 stretching 30kg)
 Take-off -80m)  Plyometric (8 drills)  Static Throw and
 Short distance sprint  Staggered run and  Static Jump slide
(50m) jog  Vertical Jump  Body and hand drill
8 05 Mac  Endurance/cardio  Endurance/cardio  Endurance/cardio  Endurance/cardio
2018 /  Striding  Uphill run  Flexibility and  Weightlifting ( 20-
Isnin  Speed  Resistance sprint( 50 stretching 30kg)
 Take-off -80m)  Plyometric (8 drills)  Static Throw and
 Short distance sprint  Staggered run and  Static Jump slide
(50m) jog  Vertical Jump  Body and hand drill
9 07 Mac  Endurance/cardio  Endurance/cardio  Endurance/cardio  Endurance/cardio
2018 /  Striding  Uphill run  Flexibility and  Weightlifting ( 20-
Rabu  Speed  Resistance sprint( 50 stretching 30kg)
 Take-off -80m)  Plyometric (8 drills)  Static Throw and
 Short distance sprint  Staggered run and  Static Jump slide
(50m) jog  Vertical Jump  Body and hand drill
10 09 Mac  Endurance/cardio  Endurance/cardio  Endurance/cardio  Endurance/cardio
2018 /  Striding  Uphill run  Flexibility and  Weightlifting ( 20-
Jumaat  Speed  Resistance sprint( 50 stretching 30kg)
 Take-off -80m)  Plyometric (8 drills)  Static Throw and
 Short distance sprint  Staggered run and  Static Jump slide
(50m) jog  Vertical Jump  Body and hand drill
11 10 – 15 Intensif di Stadium Sarawak
Mac
2018

Disediakan oleh : ………………………………………….. Disahkan oleh : ………………………………………..

( Izat Ussaly B Jemat ) ( Senah Bt Jan )
Pengetua
SMK Tunku Abdul Rahman

sukya/microcycle_training/izat_ussalyjemat/smk_tunku_abdul_rahman/2018