NAMA : ADE ARIF ANDRIAN

NIM : 1601619044

NAMA : A
Tinggi Badan : 168
Berat Badan: 60
Umur : 18

No Komponen Fisik Bencmark Hasil Test

Fleksibilitas 35 23
Kekuatan Otot Lengan &bahu 54 23
DT Otot Perut 100 75
Power Otot Tungkai 65 51
Kelincahan 12 15
V20Max 58 58.1

Fleksibilitas
100
V20Max
50
V20Max Kekuatan Otot Lengan &bahu
0 Hasil Test
Bencmark

Kelincahan DT Otot Perut Kelincahan

Power Otot Tungkai

Pow

Nama : F
Tinggi Badan :170
Berat Badan : 70
Usia : 21

No Komponen Fisik Bencmark Hasil Test

Fleksibilitas 35 11
Kekuatan Otot Lengan &bahu 54 36.5
DT Otot Perut 100 84
Power Otot Tungkai 65 49
 Kelincahan 12 14
V20Max 58 54.7

Fleksibilitas
100

50
V20Max Kekuatan Otot Lengan &bahu
0 Hasil Test
Bencmark

Kelincahan DT Otot Perut

Power Otot Tungkai

Nama : B
Tinggi Badan : 170
Berat Badan : 65
Umur : 20

No Komponen Fisik Bench Mark Hasil Test

Fleksibilitas 35 21
Kekuatan Otot Lengan &bahu 54 41
DT Otot Perut 100 82
Power Otot Tungkai 65 55
Kelincahan 12 13
V20Max 58 47.5

Fleksibilitas
100

V20Max Kekuatan Otot Lengan &bahu

50

Hasil Test
0
Bench Mark

Kelincahan DT Otot Perut

Power Otot Tungkai

 PROGRAM LATIHAN
TIPE PERIODISASI :

NAMA ATLIT/TIM
PRESTASI

Tenis Meja UNJ 8 Besar ITB OPEN 2018

NS
IO
TIT
PE
M

BULAN Jan Feb

CO

DATES
OF

MINGGU 6 13 20 27 3 10
ER

DOMESTIK
ND

INTERNASIONAL
LE

LOKASI
CA

FASE LATIHAN PERSIAPAN

SUB FASE LATIHAN TPU
KEKUATAN Adap Anatomi

DAYA TAHAN aerob Foundation

PERIODISASI
KECEPATAN Running ABC

PERS TEKNIK fundamental skil

PSIKOLOGI
NUTRISI High karbo
MAKRO SIKLUS 1 2
MIKRO SIKLUS 1 2 3 4 6 7
PEAKING INDEX 5
JADWAL TEST
JADWAL KONTROL MEDIS
DESENTRALISASI/SENTRALISASI
VOLUME 100% 1
INTENSITAS 90% 2
PEAKING 80% 3
70% 4
60% 5
50%
Persiapan fisik 40%
Persiapan taktik & strategi
30%
Persiapan teknik 20%
Persiapan psikologis10%
 TEST
sit & reach(fleksibilitas)
push up
sit up
vertical jump
shuttle run
beep test ( VO2MAX )
madicine ball
300 meter sprint
20 meter sprint
Feb Mar Apr
17 24 3 10 17 24 31 3 10 17

PERSIAPAN
KHUSUS PRA KOM

Self Talk
Protein
3 4
8 9 10 11 12 13 14 15 16
 TUJUAN LAT
PERSIAPAN FISIK
slow continues run Pembendaharaan Teknik dasar:
ledder drill Forehand Drive
jock street Backhand Drive
Cirkuit training Chop
Cross Country Servis
Spin

Apr Mei Jun

24 31 5 12 19 26 2 9 16 23

KOMPETISI
PRA KOM KOMPETISI

Motivasi
Karbo dan Protein
5 6
17 18 19 20 21 22 23 24 25
 TUJUAN LATIHAN
PERSIAPAN TEKNIK
araan Teknik dasar:

Jul Ags
Kejurnas Mahasiswa

30 2 9 16 23 30 6 13 20 27

26 27 28 29 30 31 32 33 34 35
 COACH:

PERSIAPAN TAKTIK

Sep Okt Nov

3 10 17 24 1 8 15 22 29 5

36 37 38 39 40 41 42 43 44 45
 PERS PSIKOLOGIS

Sefl Talk, Visualisasi dan Kepercayaan diri

Nov Des
12 19 26 3 10 17 24 31

46 47 48 49 50 51 52 53
 MUATAN LATIHAN 1 2 3 4 5 6 7
Coordination X X X O X
Countinous Run X X X X X
Circuit Training X X X
Specific Fundamental Skill O O
Flexibility X/O X X/O X X X
Core Muscles X O X X
Strenght Training X/O O O O

TR Sesion Senin Selasa Rabu Kamis Jumat Sabtu Minggu

Pagi L L L L L L R

MIKRO 1

Sore L R L R L R R

Berat
Sedang
Ringan
istirahat

TR Sesion Senin Selasa Rabu Kamis Jumat Sabtu Minggu

Pagi L L L L L L R

MIKRO 2

Sore L R L R L R R

Berat
Sedang
Ringan
istirahat
 8 9 10 11 12 13 14 15 16 17 18 19 20
X X O X X X X
X X X X X X X/O X X
X X X X X X
O O O O
X/O X X X X/O X X X X/O X X X
O X O X
X X/O O X O

TR Sesion Senin Selasa Rabu Kamis Jumat Sabtu Minggu

Pagi L L L L L L R

MIKRO 3

Sore L R L R L R R

Berat
Sedang
Ringan
istirahat

TR Sesion Senin Selasa Rabu Kamis Jumat Sabtu Minggu

Pagi L L L L L L R

MIKRO 4

Sore L R L R L R R

Berat
Sedang
Ringan
istirahat
21 22 23 24 25 26 27 28
X X O X
X X/O X X
X X X
O O
X/O X X/O X X/O X
O X
O X/O
PERENCANAAN LATIHAN HARIAN
TAHAP : Persiapan KhusUmum
MAKRO NO : 1
MIKRO NO : 1
VOLUME LAT : 70%
INTENSITAS LAT : 30%
HARI : SENIN
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Streaching Statis 5 Menit
Streaching Dinamis 10 Menit

INTI :
1. Continous Run Denyut Nadi 130-140x/mnt
45 Menit

2. Strenght Training 20 Repetisi x 3 seri

Push Up Back Up 15 Menit
PAGI Shit Up

PENDINGINAN : PNF 20 Menit

PEMANASAN :
Jogging 5 Menit
streching Statis 5 Menit
Streaching Dinamis 10 Menit

INTI:
1) Funda Mental Skill
Stroke 15 Menit
Spin Forehand & Backhand 40 Menit
Service 10 Menit
SORE 2) Strenght Training 20 Reps x 3 Seri
Push Up Back Up 15 Menit
Shit Up

PENDINGINAN : PNF 20 Menit

PERENCANAAN LATIHAN HARIAN
TAHAP : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 1
VOLUME LAT : 70%
INTENSITAS LAT : 30%
HARI : Rabu
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Streaching Statis 5 Menit
Streaching Dinamis 10 Menit
RUN ABC 15 Menit
INTI :
1) Ladder Drill 30 Menit

2) Continues Run Denyut Nadi 130-140x/mnt

1 jam
PAGI

COOLING DOWN :
Streching PNF 20'

PEMANASAN :
Jogging 5'
streching dinamis 5'
stroke 10'

INTI:
1) Fundamental Skill 60 Menit
Drill Bola Banyak
2) Strenght Training 20 Reps x 3 Seri
Push Up Back Up 15 Menit
SORE Shit Up

3. Core Muscles 10 Menit

Front Plane Hold Alternating Crunch Hold
Side Plane Hold Reverse Incline Hold
45 degree Hold Gulte Hold
Dead Bug Prone Pass
 PENDINGINAN : PNF 20 Menit

PERENCANAAN LATIHAN HARIAN

TAHAP : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 1
VOLUME LAT : 70%
INTENSITAS LAT : 30%
HARI : JUMAT
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Jogging 5 Menit
Streching Dinamis 10 Menit

INTI :
1) Continues Run Denyut Nadi 130-140x/mnt
1 jam '
2. Core Muscles 10 Menit
Front Plane Hold Alternating Crunch Hold
Side Plane Hold Reverse Incline Hold
PAGI 45 degree Hold Gulte Hold
Dead Bug Prone Pass

COOLING DOWN :
Streching PNF 20'

PEMANASAN :
Jogging 5'
streching dinamis 5'

INTI:
1) Ladder Drill 45 Menit

2) Strenght Training 30 Reps x 3 Seri

Push Up Back Up 20 Menit
SORE Shit Up

PELEMASAN :
Jogging ringan 3'
streching statis 10'
PERENCANAAN LATIHAN HARIAN
TAHAP : : Persiapan Umum
MAKRO NO :
MIKRO NO :
VOLUME LAT :
INTENSITAS LAT :
HARI : MINGGU
TR.SESSION PROGRAM LATIHAN CATATAN

PAGI OFF
O
FF

SORE
 PERENCANAAN LATIHAN HARIAN
TAHAP : : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 1
VOLUME LAT : 70%
INTENSITAS LAT : 30%
HARI : SELASA
TR.SESSION PROGRAM LATIHAN
PEMANASAN : Jogging
Running ABC
Streching dinamis
INTI :
yut Nadi 130-140x/mnt 1 BICEPS CURLS 30's x 5
2 CHESS PRESS 30's x 5
3 LEG CURL 30's x 5
20 Repetisi x 3 seri
4 SHOULDER PRESS 30's x 5
PAGI
5 LEG PRESS 30's x 5

6 LEG EXTENTION 30's x 5

7 Push Down 30's x 5

3. Core Muscles
Front Plane Hold Alternating Crunch Hold
Side Plane Hold Reverse Incline Hold
45 degree Hold Gulte Hold
Dead Bug Prone Pass
PENDINGINAN : PNF

20 Reps x 3 Seri
O
FF

SORE
 PERENCANAAN LATIHAN HARIAN
TAHAP : : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 1
VOLUME LAT : 70%
INTENSITAS LAT : 30%
HARI : KAMIS
TR.SESSION PROGRAM LATIHAN
PEMANASAN : Jogging
Running ABC
Streching dinamis
INTI :
1 SQUAT MACHINE 30's x 5
2 CHESS PRESS 30's x 5
3 LEG CURL 30's x 5
yut Nadi 130-140x/mnt
4 SHOULDER PRESS 30's x 5
PAGI 30's x 5
5 LEG PRESS

6 Wrist Curl 30's x 5

7 Reverse Wrist curl 30's x 5

PELEMASAN :
Jogging ringan
streching PNF

20 Reps x 3 Seri
O
FF

SORE
 PERENCANAAN LATIHAN HARIAN
TAHAP : : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 1
VOLUME LAT : 70%
INTENSITAS LAT : 30%
HARI : SABTU
TR.SESSION PROGRAM LATIHAN
PEMANASAN : Jogging
Running ABC
Streching dinamis
INTI :
yut Nadi 130-140x/mnt 1 SQUAT MACHINE 30's X 5
2 CHESS PRESS 30's X 5
3 LEG CURL 30's X 5

4 SHOULDER PRESS 30's X 5

PAGI
5 LEG PRESS 30's X 5

6 HIGH PULLEY 30's X 5

7 Trunk Rotation 30's X 5

Continous Run

PENDINGINAN PNF

30 Reps x 3 Seri
O
FF

SORE
 CATATAN
5'
10 '
5'

30 Menit

REST PER SET 2 MENIT

RITME: SLOW
HIPERTROPI

10 Menit
rnating Crunch Hold
verse Incline Hold
Gulte Hold
Prone Pass
PNF 20 Menit
 CATATAN
5'
10 '
5'

30 Menit

REST PER SET 2 MENIT

RITME: SLOW
HIPERTROPI

3'
10'
 CATATAN
5'
10 '
5'

30 Menit

REST PER SET 2 MENIT

RITME: SLOW
HIPERTROPI

Run 45 Menit

PNF 20 Menit
PERENCANAAN LATIHAN HARIAN
TAHAP : Persiapan Khusus Umum
MAKRO NO : 1
MIKRO NO : 2
VOLUME LAT : 80%
INTENSITAS LAT : 40%
HARI : SENIN
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Streaching Statis 5'
Streching Dinamis 10 '

INTI :
1) Continues Run Denyut Nadi 130-140x/
1 jam 30 menit

2) Strenght Training 50 Reps x 2 Seri

Push Up Back Up 20 Menit
PAGI Shit Up

COOLING DOWN :
Streching PNF 20'

PEMANASAN :
Jogging 5'
streching dinamis 10'

INTI:
1) Fundamental Skill
Latihan Bayangan dengan beban rompi 20 Menit
Latihan Bayangan dengan bet berbeban 15 Menit
Drill bola banyak 45 Menit
SORE
2. Core Muscles
Front Plane Hold Alternating Crunch Hold 15 Menit
Side Plane Hold Reverse Incline Hold
45 degree Hold Gulte Hold
Dead Bug Prone Pass
 PENDINGINAN PNF 20 Menit

PERENCANAAN LATIHAN HARIAN

TAHAP : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 2
VOLUME LAT : 80%
INTENSITAS LAT : 40%
HARI : Rabu
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Jogging 5'
Streching Dinamis 10 '

INTI :
1) Continues Run Denyut Nadi 130-140x/
1 jam

2) Strenght Training
Skipping 200 x 3 set
PAGI

3. Core Muscles
Front Plane Hold Alternating Crunch Hold 15 Menit
Side Plane Hold Reverse Incline Hold
45 degree Hold Gulte Hold
Dead Bug Prone Pass

PENDINGINAN : PNF 20 Menit

PEMANASAN :
Jogging 5'
streching dinamis 5'
stroke 10'

INTI:
1) Fundamental Skill
Drill Bola Banyak dengan Rompi beban 60 Menit

2) Strenght Training 50 Reps x 2 Seri

SORE Push Up Back Up 20 Menit
Shit Up
 PELEMASAN :
Jogging ringan 5
streching dinamis 15

PERENCANAAN LATIHAN HARIAN

TAHAP : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 2
VOLUME LAT : 80%
INTENSITAS LAT : 40%
HARI : JUMAT
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Jogging 5'
Streching Dinamis 10 '

INTI :
1) Continues Run Denyut Nadi 130-140x/
1 jam 30'

PAGI

COOLING DOWN :
Streching PNF 20'

PEMANASAN :
Jogging 5'
streching dinamis 5'

INTI:
1) Ladder Drill 45 Menit
 2) Step Up 15 Menit
3. Core Muscles
Front Plane Hold Alternating Crunch Hold 15 Menit
SORE Side Plane Hold Reverse Incline Hold
45 degree Hold Gulte Hold
Dead Bug Prone Pass

PENDINGINAN : PNF 20 Menit

PERENCANAAN LATIHAN HARIAN

TAHAP : : Persiapan Umum
MAKRO NO :
MIKRO NO :
VOLUME LAT :
INTENSITAS LAT :
HARI : MINGGU
TR.SESSION PROGRAM LATIHAN CATATAN

PAGI OFF
 O
FF
SORE
 PERENCANAAN LATIHAN HARIAN
TAHAP : : Persiapan
MAKRO NO :
MIKRO NO :
VOLUME LAT : 80%
INTENSITAS LAT : 40%
HARI : SELASA
CATATAN TR.SESSION PROGRAM LATIHAN
PEMANASAN : Jogging
Running ABC
Streching dinamis
INTI :
Denyut Nadi 130-140x/mnt 1 SQUAT MACHINE
1 jam 30 menit 2 CHESS PRESS
3 LEG CURL
50 Reps x 2 Seri
4 SHOULDER PRESS
PAGI
5 LEG PRESS

6 Madicine Ball
7 Deadlift
8 Biceps Curls

2) Continues Run

PENDINGINAN : PNF
O
FF

SORE
 PERENCANAAN LATIHAN HARIAN
TAHAP : : Persiapan
MAKRO NO : 1
MIKRO NO : 2
VOLUME LAT : 80%
INTENSITAS LAT : 40%
HARI : KAMIS
CATATAN TR.SESSION PROGRAM LATIHAN
PEMANASAN : Jogging
Running ABC
Streching dinamis
INTI :
Denyut Nadi 130-140x/mnt 1 Wrist Curls
2 CHESS PRESS
3 LEG CURL

200 x 3 set 4 SHOULDER PRESS

PAGI
5 LEG PRESS

6 Reverse Wrist Curl

7 Machine Crunch
8 Biceps Curls
2. Continous Run

PENDINGINAN

50 Reps x 2 Seri
O
FF
 SORE

PERENCANAAN LATIHAN HARIAN

TAHAP : : Persiapan
MAKRO NO : 1
MIKRO NO : 2
VOLUME LAT : 80%
INTENSITAS LAT : 40%
HARI : SABTU
CATATAN TR.SESSION PROGRAM LATIHAN
PEMANASAN : Jogging
Running ABC
Streching dinamis
INTI :
Denyut Nadi 130-140x/mnt 1 Wrist Curls
2 CHESS PRESS
3 LEG CURL
4 SHOULDER PRESS
PAGI
5 LEG PRESS

6 Reverse Wrist Curl

7 Machine Crunch
8 Biceps Curls
2. Continous Run

PENDINGINAN
O
 SORE

CATATAN
 Umum

CATATAN
5'
10 '
5'

35's x 5 60
35's x 5
REST PER SET 3 MENIT
35's x 5
RITME: SLOW
35's x 5 HIPERTROPI

35's x 5

35's x 5

35's x 5
35's x 5

inues Run 45 Menit

20 Menit
 Umum

CATATAN
5'
10 '
5'

35's x 5
35's x 5 60

35's x 5
REST PER SET 3 MENIT
35's x 5 RITME: SLOW
HIPERTROPI
35's x 5

35's x 5

35's x 5
35's x 5
inous Run 45 Menit

PNF 20 Menit
 Umum

CATATAN
5'
10 '
5'

35's x 5
35's x 5 60

35's x 5
REST PER SET 3 MENIT
35's x 5 RITME: SLOW
HIPERTROPI
35's x 5

35's x 5

35's x 5
35's x 5
inous Run 45 Menit

PNF 20 Menit
PERENCANAAN LATIHAN HARIAN
TAHAP : Persiapan Khusus Umum
MAKRO NO : 1
MIKRO NO : 3
VOLUME LAT : 90%
INTENSITAS LAT : 40%
HARI : SENIN
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Jogging 5'
Streching Dinamis 10 '

INTI :
1) Continues Run Denyut Nadi 130-140x/mnt
1 jam 30 menit

2. Core Muscles
Front Plane Hold Alternating Crunch Hold 15 Menit
PAGI Side Plane Hold Reverse Incline Hold
45 degree Hold Gulte Hold
Dead Bug Prone Pass
COOLING DOWN :
Streching PNF 20'

PEMANASAN :
Jogging 5'
streching dinamis 5'
stroke 10'

INTI:
1) Fundamental Skill
Latihan Bayangan dengan bet biasa dengan rompi berbeban 15 Menit
Drill Bola banyak 100 bola x 3 Set

SORE 2) Strenght Training 40 Reps x 3 Seri

Push Up Back Up 20 Menit
Shit Up

PENDINGINAN : Streaching Statis 10 Menit

 Streaching Dinamis 5 menit

PERENCANAAN LATIHAN HARIAN

TAHAP : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 3
VOLUME LAT : 90%
INTENSITAS LAT : 40%
HARI : Rabu
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Jogging 5'
Streching Dinamis 10 '

INTI :
1) Continues Run Denyut Nadi 130-140x/mnt
1 jam 30'

2) Strenght Training 40 Reps x 3 Seri

Push Up Back Up 20 Menit
PAGI Shit Up

COOLING DOWN :
Streching PNF 20'

PEMANASAN :
Jogging 5'
streching dinamis 5'
stroke 10'

INTI:
1) Fundamental skill
Spin jarak Jauh 30 Menit
Chop 15 Menit
Service 15 Menit
SORE 2) Continous Run 30 Menit
 PELEMASAN : PNF 20 Menit

PERENCANAAN LATIHAN HARIAN

TAHAP : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 3
VOLUME LAT : 90%
INTENSITAS LAT : 40%
HARI : JUMAT
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Jogging 5'
Streching Dinamis 10 '

INTI :
Long Slow Continues Run Denyut Nadi 130-140x/mnt
Jogging satu setengah jam with music 1 jam 30'

PAGI

COOLING DOWN :
Streching PNF 20'

PEMANASAN :
Streaching Statis 5'
streching dinamis 5'

INTI: 1) Step Up 45 Menit

 2) Strenght Training 40 Reps x 3 Seri
Push Up Back Up 20 Menit
Shit Up

SORE

PENDINGINAN :
Dinamis 15 Menit

PERENCANAAN LATIHAN HARIAN

TAHAP : : Persiapan Umum
MAKRO NO :
MIKRO NO :
VOLUME LAT :
INTENSITAS LAT :
HARI : MINGGU
TR.SESSION PROGRAM LATIHAN CATATAN

PAGI OFF
 O
FF

SORE
PERENCANAAN LATIHAN HARIAN
TAHAP : : Persiapan Umum
MAKRO NO :
MIKRO NO :
VOLUME LAT : 90%
INTENSITAS LAT : 40%
HARI : SELASA
TR.SESSION PROGRAM LATIHAN
PEMANASAN : Streching dinamis
Running ABC
INTI :
1 SQUAT MACHINE 40' X 6
2 CHESS PRESS 40' X 6
3 LEG CURL
40' X 6
4 SHOULDER PRESS 40' X 6
5 LEG PRESS
PAGI 40' X 6
6 HIGH PULLEY
40' X 6
7 Biceps Curl 40' X 6
8 Latpull Down 40' X 6
9 Wrist Curl 40' X 6
10 Reverse Wrist curl 40' X 6

PENDINGINAN : PNF
O
FF

SORE
PERENCANAAN LATIHAN HARIAN
TAHAP : : Persiapan Umum
MAKRO NO :
MIKRO NO :
VOLUME LAT : 90%
INTENSITAS LAT : 40%
HARI : KAMIS
TR.SESSION PROGRAM LATIHAN
PEMANASAN :
Running ABC
Streching dinamis

INTI : 1) Ladder Drill

1 SQUAT MACHINE 40' X 6
2 CHESS PRESS 40' X 6
3 LEG CURL
40' X 6
PAGI 4 SHOULDER PRESS 40' X 6
5 LEG PRESS
40' X 6
6 HIGH PULLEY
40' X 6
7 Biceps Curl 40' X 6
8 Latpull Down 40' X 6
9 Wrist Curl 40' X 6
10 Reverse Wrist curl 40' X 6

PENDINGINAN : PNF
O
FF
 SORE

PERENCANAAN LATIHAN HARIAN

TAHAP : : Persiapan Umum
MAKRO NO :
MIKRO NO :
VOLUME LAT : 90%
INTENSITAS LAT : 40%
HARI : SABTU
TR.SESSION PROGRAM LATIHAN
PEMANASAN : Jogging
Running ABC
Streching dinamis
INTI :
1 SQUAT MACHINE 40' X 6
2 CHESS PRESS 40' X 6
3 LEG CURL
40' X 6
4 SHOULDER PRESS 40' X 6
PAGI 5 LEG PRESS
40' X 6
6 HIGH PULLEY
40' X 6
7 Biceps Curl 40' X 6
8 Latpull Down 40' X 6
9 Wrist Curl 40' X 6
10 Reverse Wrist curl 40' X 6
2) Continues Run

PENDINGINAN : PNF
SORE
 CATATAN
10 Menit
10 '

90 Menit

REST PER SET 3 MENIT

RITME: SLOW
HIPERTROPI

20 Menit
 CATATAN

10 '
5'

20 Menit

90 Menit

REST PER SET 3 MENIT

RITME: SLOW
HIPERTROPI

10 Menit
 CATATAN
5'
10 '
5'

90 Menit

REST PER SET 3 MENIT

RITME: SLOW
HIPERTROPI

45 Menit

15 Menit
PERENCANAAN LATIHAN HARIAN
TAHAP : Persiapan Khusus Umum
MAKRO NO : 1
MIKRO NO : 4
VOLUME LAT : 60%
INTENSITAS LAT : 50%
HARI : SENIN
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Streaching Statis 5'
Streching Dinamis 10 '

INTI :
1) Continues Run Denyut Nadi 130-140x/m
45 Menit
2) Strenght Training 30 Reps x 2 Seri
Push Up Back Up 10 Menit
Shit Up
PAGI

COOLING DOWN :
Streching PNF 20'

PEMANASAN :
Jogging 5'
streching dinamis 5'
stroke 10'

INTI: 1)Fundamental Skill

Drill Bola 30 Menit

2) Strenght Training 30 Reps x 2 Seri

SORE Push Up Back Up 10 Menit
Shit Up
PELEMASAN :
PNF 20 Menit
PERENCANAAN LATIHAN HARIAN
TAHAP : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 4
VOLUME LAT : 60%
INTENSITAS LAT : 50%
HARI : Rabu
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Streaching Statis 5'
Streching Dinamis 10 '

INTI :
Long Slow Continues Run Denyut Nadi 130-140x/m
30 Menit
Cross Contry 30 Menit

PAGI

COOLING DOWN :
Streching PNF 20'

PEMANASAN :
Jogging 5'
streching dinamis 5'
stroke 10'

INTI: 1) Fundamental Skill

Latihan Bayangan dengan Rompi beban dengan berpindah tempat 15 Menit
Drill Bola Banyak 3 Titik 20 Menit
2. Core Muscles
Front Plane Hold Alternating Crunch Hold 10 Menit
SORE Side Plane Hold Reverse Incline Hold
 45 degree Hold Gulte Hold
Dead Bug Prone Pass

Pendinginan PNF 15 menit

PERENCANAAN LATIHAN HARIAN

TAHAP : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 4
VOLUME LAT : 60%
INTENSITAS LAT : 50%
HARI : JUMAT
TR.SESSION PROGRAM LATIHAN CATATAN
PEMANASAN : Jogging 5'
Streching Dinamis 10 '

INTI :
Long Slow Continues Run Denyut Nadi 130-140x/m
45 Menit

2) Strenght Training 30 Reps x 2 Seri

Push Up Back Up 10 Menit
PAGI Shit Up

2. Core Muscles
Front Plane Hold Alternating Crunch Hold 10 Menit
Side Plane Hold Reverse Incline Hold
45 degree Hold Gulte Hold
Dead Bug Prone Pass

PENDINGINAN : PNF 15 Menit

PEMANASAN :
Jogging 5'
streching dinamis 5'

INTI: 1) Ladder Drill 30 Menit

 2) Step Up 15 Menit X 2
3) Strenght Training 30 Reps x 2 Seri
Push Up Back Up 10 Menit
Shit Up
SORE
PENDINGINAN : PNF 15 Menit

PERENCANAAN LATIHAN HARIAN

TAHAP : : Persiapan Umum
MAKRO NO :
MIKRO NO :
VOLUME LAT :
INTENSITAS LAT :
HARI : MINGGU
TR.SESSION PROGRAM LATIHAN CATATAN

PAGI OFF
 O
FF

SORE
 PERENCANAAN LATIHAN HARIAN
TAHAP : : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 4
VOLUME LAT : 60%
INTENSITAS LAT : 50%
HARI : SELASA
CATATAN TR.SESSION PROGRAM LATIHAN
PEMANASAN : Jogging
Running ABC
Streching dinamis
INTI :
Denyut Nadi 130-140x/mnt 1 SQUAT MACHINE 25's x 3
2 CHESS PRESS 25's x 3
30 Reps x 2 Seri
3 LEG CURL 25's x 3

4 SHOULDER PRESS 25's x 3

PAGI
5 LEG PRESS 25's x 3

6 HIGH PULLEY 25's x 3

2) Ladder Drill
PELEMASAN :

streching PNF

30 Reps x 2 Seri
O
FF

SORE
 PERENCANAAN LATIHAN HARIAN
TAHAP : : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 4
VOLUME LAT : 60%
INTENSITAS LAT : 50%
HARI : KAMIS
CATATAN TR.SESSION PROGRAM LATIHAN
PEMANASAN : Jogging
Running ABC
Streching dinamis
INTI :
Denyut Nadi 130-140x/mnt 1 SQUAT MACHINE 25's x 3
2 CHESS PRESS 25's x 3
3 LEG CURL 25's x 3

4 SHOULDER PRESS 25's x 3

PAGI
5 LEG PRESS 25's x 3

6 LEG EXTENTION 25's x 3

2) Continues Run
PELEMASAN :
Jogging ringan
streching PNF
O
FF
 SORE

PERENCANAAN LATIHAN HARIAN

TAHAP : : Persiapan Umum
MAKRO NO : 1
MIKRO NO : 4
VOLUME LAT : 60%
INTENSITAS LAT : 50%
HARI : SABTU
CATATAN TR.SESSION PROGRAM LATIHAN
PEMANASAN : Jogging
Running ABC
Streching dinamis
INTI :
Denyut Nadi 130-140x/mnt 1 Biceps Curl 25's x 3
2 CHESS PRESS 25's x 3
3 Wrist Curl 25's x 3
30 Reps x 2 Seri
4 SHOULDER PRESS 25's x 3
PAGI
5 LEG PRESS 25's x 3

6 LEG EXTENTION 25's x 3

PELEMASAN :

streching PNF
15 Menit X 2
30 Reps x 2 Seri

SORE

CATATAN
 CATATAN
5'
10 '
5'

20 Menit

REST PER SET 1 MENIT 30'

RITME: Sedang
HIPERTROPI

ill 30 Menit

10'
 CATATAN
5'
10 '
5'

20 Menit

REST PER SET 1 MENIT 30'

RITME: Sedang
HIPERTROPI

Run 30 Menit

3'
10'
 CATATAN
5'
10 '
5'

20 Menit

REST PER SET 1 MENIT 30'

RITME: Sedang
HIPERTROPI

10'