Program Latihan Karate Karate
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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
*2. Inti*
* *80' a.Push Up 10 3
1' c.Pool Up 10 3
1' d. Joging
1000
*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
e. Joging
1000
*Minggu 1. 2. 3. 4.
: 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
e. Joging
1000
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