NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Up
Senin, Senam dinamis 2 8
STRENGTH
28 Mei
Sit Up Push Ball
2. 35 menit Inti Medium Medium 150 - 170 4 4 1” 1” Sedang
2018 Resistance Band
Gerobak
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming Jogging 1 4 laps 30’ 1” Lambat
1. 15 menit Low 100 - 120
Up
Senam dinamis 2 8
Latihan Power
Single leg vertical
jump (kaki kanan
Selasa, dan kiri)
Cepat Explosive
Lateral obstacle
29 Mei jump
2. 35 menit Inti Front obstacle High Medium 170 - 190 3 6 1” 1”
2018
jump
Lompat maju kaki
dua
Lompat kaki dua
menyamping
kanan dan kiri
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Rabu, Up
Senam dinamis 2 8
30 Mei AGILITY
Shadow tunjuk
2. 35 menit Inti High Medium 170 - 190 2 1” 1” 1” Cepat
2018 Footwork pindahkan
cock
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Kamis, Up
Senam dinamis 2 8
STAMINA
31 Mei
Cross country 5000 1 1
2. 35 menit Inti meter High Medium 170 - 190 1” 1” Cepat
2018
Sprint 20 meter 2 2
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming Jogging 1 4 laps 30’ 1” Lambat
1. 15 menit Low 100 - 120
Up
Senam dinamis 2 8
BALANCE
Jumat, Circuit Training :
1 Juni 2018 Single Leg Squat 3 4 Lambat -
2. 35 menit Inti Medium Medium 130 - 150 30’ 1”
Sitting V 3 8’ sedang
Lari Rintangan Ban 3 8ban
Hand Stand 3 6’
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Up
Senam dinamis 2 8
Sabtu, STRENGTH
2 Juni 2018 Sit Up Push Ball
2. 35 menit Inti Medium Medium 150 - 170 4 4 1” 1” Sedang
Resistance Band
Gerobak
3. 10 menit
Cooling Stretching Low < 100 1 8 30’ 1” Lambat
Down
PROGRAM LATIHAN FISIK
Cabang olahraga : Bulutangkis Target : Juara PON
Jumlah atlet : 4 orang Masa/Periodisasi : Persiapan Khusus
Jenis Kelamin : Perempuan Waktu : 60 menit
Usia : 20 tahun Minggu :2
Bulan : Juni
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Up
Senam dinamis 2 8
Senin, STRENGTH
4 Juni 2018 Sit Up Push Ball
2. 35 menit Inti Medium Medium 150 - 170 4 4 1” 1” Sedang
Resistance Band
Gerobak
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming Jogging 1 4 laps 30’ 1” Lambat
1. 15 menit Low 100 - 120
Up
Senam dinamis 2 8
Latihan Power
Single leg vertical
jump (kaki kanan
Selasa, dan kiri)
Cepat Explosive
Lateral obstacle
5 Juni jump
2. 35 menit Inti Front obstacle High Medium 170 - 190 3 6 1” 1”
2018
jump
Lompat maju kaki
dua
Lompat kaki dua
menyamping
kanan dan kiri
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Up
Senam dinamis 2 8
Rabu,
AGILITY
6 Juni 2018 Shadow tunjuk
2. 35 menit Inti High Medium 170 - 190 2 1” 1” 1” Cepat
Footwork pindahkan
cock
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Up
Senam dinamis 2 8
Kamis,
STAMINA
7 Juni 2018 Cross country 5000 1 1
2. 35 menit Inti meter High Medium 170 - 190 1” 1” Cepat
Sprint 20 meter 2 2
3. 10 menit
Cooling Stretching Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Up
Senam dinamis 2 8
BALANCE
Jumat, Circuit Training :
8 Juni 2018 Single Leg Squat 3 4 Lambat -
2. 35 menit Inti Medium Medium 130 - 150 30’ 1”
Sitting V 3 8’ sedang
Lari Rintangan Ban 3 8ban
Hand Stand 3 6’
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Up
Senam dinamis 2 8
Sabtu, STRENGTH
9 Juni 2018 Sit Up Push Ball
2. 35 menit Inti Medium Medium 150 - 170 4 4 1” 1” Sedang
Resistance Band
Gerobak
3. 10 menit
Cooling Stretching Low < 100 1 8 30’ 1” Lambat
Down
PROGRAM LATIHAN FISIK
Cabang olahraga : Bulutangkis Target : Juara PON
Jumlah atlet : 4 orang Masa/Periodisasi : Persiapan Khusus
Jenis Kelamin : Perempuan Waktu : 60 menit
Usia : 20 tahun Minggu :3
Bulan : Juni
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming Jogging 1 4 laps 30’ 1” Lambat
1. 15 menit Low 100 - 120
Up
Senin, Senam dinamis 2 8
STRENGTH
11 Juni
Sit Up Push Ball 4 4
2. 35 menit Inti Medium Medium 150 - 170 1” 1” Sedang
2018 Resistance Band 4 10’
Gerobak 4 4
3. 10 menit
Cooling Stretching Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming Jogging 1 4 laps 30’ 1” Lambat
1. 15 menit Low 100 - 120
Up
Senam dinamis 2 8
Latihan Power
Single leg vertical
jump (kaki kanan
Selasa, dan kiri)
Cepat Explosive
Lateral obstacle
12 Juni jump
2. 35 menit Inti Front obstacle High Medium 170 - 190 3 6 1” 1”
2018
jump
Lompat maju kaki
dua
Lompat kaki dua
menyamping
kanan dan kiri
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Rabu, Up
Senam dinamis 2 8
13 Juni AGILITY
Shadow tunjuk
2. 35 menit Inti High Medium 170 - 190 3 30’ 1” 1” Cepat
2018 Footwork pindahkan
cock
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
PROGRAM LATIHAN FISIK
Cabang olahraga : Bulutangkis Target : Juara PON
Jumlah atlet : 4 orang Masa/Periodisasi : Persiapan Khusus
Jenis Kelamin : Perempuan Waktu : 60 menit
Usia : 20 tahun Minggu :4
Bulan : Juni
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming Jogging 1 4 laps 30’ 1” Lambat
1. 15 menit Low 100 - 120
Kamis, Up
Senam dinamis 2 8
21 Juni AGILITY
Shadow tunjuk
2. 35 menit Inti High Medium 170 - 190 3 30’ 1” 1” Cepat
2018 Footwork pindahkan
cock
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Jumat, Up
Senam dinamis 2 8
STAMINA
22 Juni
Cross country 5000 1 1
2. 35 menit Inti meter High Medium 170 - 190 1” 1” Cepat
2018
Sprint 20 meter 2 2
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Up
Sabtu, Senam dinamis 2 8
STRENGTH
23 Juni
Sit Up Push Ball 4 6
2. 35 menit Inti High Medium 170 - 190 1” 1” Sedang
2018 Resistance Band 4 15’
Gerobak 4 6
3. 10 menit
Cooling Stretching Low < 100 1 8 30’ 1” Lambat
Down
PROGRAM LATIHAN FISIK
Cabang olahraga : Bulutangkis Target : Juara PON
Jumlah atlet : 4 orang Masa/Periodisasi : Persiapan Khusus
Jenis Kelamin : Perempuan Waktu : 60 menit
Usia : 20 tahun Minggu :5
Bulan : Juni
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Up
Senin, Senam dinamis 2 8
STRENGTH
25 Juni
Sit Up Push Ball 4 6
2. 35 menit Inti High Medium 170 - 190 1” 1” Sedang
2018 Resistance Band 4 15’
Gerobak 4 6
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming Jogging 1 4 laps 30’ 1” Lambat
1. 15 menit Low 100 - 120
Up
Senam dinamis 2 8
Latihan Power
Single leg vertical
jump (kaki kanan
Selasa, dan kiri)
Cepat Explosive
Lateral obstacle
26 Juni jump
2. 35 menit Inti Front obstacle High Medium 170 - 190 3 6 1” 1”
2018
jump
Lompat maju kaki
dua
Lompat kaki dua
menyamping
kanan dan kiri
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Rabu, Up
Senam dinamis 2 8
27 Juni AGILITY
Shadow tunjuk
2. 35 menit Inti High Medium 170 - 190 3 30’ 1” 1” Cepat
2018 Footwork pindahkan
cock
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Kamis, Up
Senam dinamis 2 8
STAMINA
28 Juni
Cross country 5000 1 1
2. 35 menit Inti meter High Medium 170 - 190 1” 1” Cepat
2018
Sprint 20 meter 2 2
3. 10 menit
Cooling Stretching Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming Jogging 1 4 laps 30’ 1” Lambat
1. 15 menit Low 100 - 120
Up
Jumat, Senam dinamis 2 8
STRENGTH
29 Juni
Sit Up Push Ball 4 4
2. 35 menit Inti Medium Medium 150 - 170 1” 1” Sedang
2018 Resistance Band 4 10’
Gerobak 4 4
Cooling Stretching
3. 10 menit Low < 100 1 8 30’ 1” Lambat
Down
NO HARI DURASI SESI MODEL LATIHAN INTENSITAS VOLUME DN SET REP. REST INTERVAL IRAMA
Stretching 1 8
Warming 30’ 1”
1. 15 menit Jogging Low 100 - 120 1 4 laps Lambat
Up
Senam dinamis 2 8
Sabtu,
ENDURANCE
30 Juni Push Up 60detik
2. 35 menit Inti Sit Up 60detik High Medium 170 - 190 2 2 30’ 1” Sedang
2018 Back Up 60 detik
Plank 60 dektik
3. 10 menit
Cooling Stretching Low < 100 1 8 30’ 1” Lambat
Down