Nama : Rifki Ahmad Ridwandhani

NIM : 212223049
Kelas : PJKR 3 B

Soal!
1. Buatlah rumusan tata urutan latihan dari cabang olahraga yang anda tekuni! (rumusan tata
urutan latihan yang dibuat boleh dari tata uratan latihan yang sudah ada maupun hasil dari
merumuskan sendiri
Jawaban:
1. 1 Bulan Pembentukan kondisi fisik awal Terbentuknya kondisi fisik yang bagus dari atlit
2. 1 Bulan Masa Penurunan beban Penyesuaian beban dengan kondisi atlet
3. 2 Bulan Wight training dan permainan Membentuk kebugaran dan permainan atlit

Periode 1
Minggu Pertama
Hari Kegiatan Waktu
Senin - Tes awal Endurance 1 Jam
- Lari 50m, 100m, 200m dan 400m
- Calisthenics
Rabu - Lari 12 Menit 2 Jam
- Pengenalan awal Teknik basket
- Gambaran mengenai latihan
- Calisthenics
Jum’at - Lari 12 Menit 2 Jam
- Kelincahan
- Kecepatan
- Ladder
- Calisthenics
Sabtu/Minggu - Latihan Interval 6 Putaran/80%, 90%, 2 Jam
100% kecepatan sprint
- Pylometrics Training (2 set)
- Ladder Training (2 Set)
- Calisthenics (2 set)
Minggu Kedua
Hari Kegiatan Waktu
Senin - Interval 8 Putaran lintasan atletik/80%, 2 Jam
90%, 100% kecepatan
- Pylometrics Training (4 set)
- Ladder Training (4 Set)
- Calisthenics (4 set)
Rabu - Interval 8 Putaran lintasan atletik/80%, 2 Jam
90%, 100% kecepatan
- Pylometrics Training (4 set)
- Ladder Training (4 Set)
- Calisthenics (4 set)
Jum’at - Interval 8 Putaran lintasan atletik/80%, 2 Jam
90%, 100% kecepatan
- Pylometrics Training (4 set)
- Ladder Training (4 Set)
Calisthenics (4 set)
Sabtu/Minggu - Interval 8 Putaran lintasan atletik/80%, 2 Jam
90%, 100% kecepatan
- Pylometrics Training (4 set)
- Ladder Training (4 Set)
- Calisthenics (4 set)

Minggu Ketiga
Hari Kegiatan Waktu
Senin - Interval 10 Putaran lintasan atletik/80%, 2 Jam
90%, 100% kecepatan
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
- Calisthenics (6 set)
Rabu - Interval 10 Putaran lintasan atletik/80%, 2 Jam
90%, 100% kecepatan
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
- Calisthenics (6 set)
Jum’at - Interval 10 Putaran lintasan atletik/80%, 2 Jam
90%, 100% kecepatan
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
- Calisthenics (6 set)
Sabtu/Minggu - Interval 10 Putaran lintasan atletik/80%, 2 Jam
 90%, 100% kecepatan
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
- Calisthenics (6 set)

Minggu Keempat
Hari Kegiatan Waktu
Senin - Interval 10 Putaran lintasan atletik/80%, 2 Jam
90%, 100% kecepatan
- Pylometrics Training (8 set)
- Ladder Training (8 Set)
- Calisthenics (8 set)
Rabu - Interval 10 Putaran lintasan atletik/80%, 2 Jam
90%, 100% kecepatan
- Pylometrics Training (8 set)
- Ladder Training (8 Set)
- Calisthenics (8 set)
Jum’at - Interval 10 Putaran lintasan atletik/80%, 2 Jam
90%, 100% kecepatan
- Pylometrics Training (8 set)
- Ladder Training (8 Set)
- Calisthenics (8 set)
Sabtu/Minggu - Long Run 5 Km 2 Jam
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
- Calisthenics (6 set)

Periode 2
Minggu Pertama
Hari Kegiatan Waktu
Senin - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (4 Set)
- Ladder Training (4 Set)
- Calisthenics (4 set)
Rabu - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (4 set)
- Ladder Training (4 Set)
- Calisthenics (4 set)
Jum’at - Lari 12 Menit 2 Jam
 - Teknik Dasar
- Pylometrics Training (4 set)
- Ladder Training (4 Set)
- Calisthenics (4 set)
Sabtu/Minggu - Long Run 2 Jam
- Teknik Dasar
- Pylometrics Training (4 set)
- Ladder Training (4 Set)
- Calisthenics (4 set)

Minggu Kedua
Hari Kegiatan Waktu
Senin - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (6 Set)
- Ladder Training (6 Set)
- Calisthenics (6 set)
Rabu - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
- Calisthenics (6 set)
Jum’at - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
- Calisthenics (6 set)
Sabtu/Minggu - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
- Calisthenics (6 set)

Minggu Ketiga
Hari Kegiatan Waktu
Senin - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (8 Set)
- Ladder Training (8 Set)
- Calisthenics (8 set)
Rabu - Lari 12 Menit 2 Jam
 - Teknik Dasar
- Pylometrics Training (8 set)
- Ladder Training (8 Set)
- Calisthenics (8 set)
Jum’at - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (8 set)
- Ladder Training (8 Set)
- Calisthenics (8 set)
Sabtu/Minggu - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (8 set)
- Ladder Training (8 Set)
- Calisthenics (8 set)

Minggu Keempat
Hari Kegiatan Waktu
Senin - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (10 Set)
- Ladder Training (10 Set)
- Calisthenics (10 set)
Rabu - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (10 set)
- Ladder Training (10 Set)
- Calisthenics (10 set)
Jum’at - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (10 set)
- Ladder Training (10 Set)
- Calisthenics (10 set)
Sabtu/Minggu - Lari 12 Menit 2 Jam
- Teknik Dasar
- Pylometrics Training (10 set)
- Ladder Training (10 Set)
- Calisthenics (10 set)

Periode 3
Minggu Pertama
Hari Kegiatan Waktu
Senin - Lari 12 Menit 2 Jam
- Teknik Dasar Lanjutan
- Pylometrics Training (4 Set)
- Ladder Training (4 Set)
- Calisthenics (4 set)
Rabu - Lari 12 Menit 2 Jam
- Simulasi Game Teknik Bertahan
- Pylometrics Training (4 set)
- Ladder Training (4 Set)
- Calisthenics (4 set)
Jum’at - Lari 12 Menit 2 Jam
- Simulasi Game Teknik Menyerang
- Pylometrics Training (4 set)
- Ladder Training (4 Set)
- Calisthenics (4 set)
Sabtu/Minggu - Lari 12 Menit 2 Jam
- Simulasi Game
- Pylometrics Training (4 set)
- Ladder Training (4 Set)
- Calisthenics (4 set)

Minggu Kedua
Hari Kegiatan Waktu
Senin - Lari 14 Menit 2 Jam
- Teknik Dasar Lanjutan
- Pylometrics Training (6 Set)
- Ladder Training (6 Set)
- Calisthenics (6 set)
Rabu - Lari 14 Menit 2 Jam
- Simulasi Game Teknik Bertahan
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
- Calisthenics (6 set)
Jum’at - Lari 14 Menit 2 Jam
- Simulasi Game Teknik Menyerang
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
- Calisthenics (6 set)
Sabtu/Minggu - Lari 14 Menit 2 Jam
- Simulasi Game
- Pylometrics Training (6 set)
- Ladder Training (6 Set)
 - Calisthenics (6 set)

Minggu Ketiga
Hari Kegiatan Waktu
Senin - Lari 16 Menit 2 Jam
- Teknik Dasar Lanjutan
- Pylometrics Training (8 Set)
- Ladder Training (8 Set)
- Calisthenics (8 set)
Rabu - Lari 16 Menit 2 Jam
- Simulasi Game Teknik Bertahan
- Pylometrics Training (8 set)
- Ladder Training (8 Set)
- Calisthenics (8 set)
Jum’at - Lari 16 Menit 2 Jam
- Simulasi Game Teknik Menyerang
- Pylometrics Training (8 set)
- Ladder Training (8 Set)
- Calisthenics (8 set)
Sabtu/Minggu - Lari 16 Menit 2 Jam
- Simulasi Game
- Pylometrics Training (8 set)
- Ladder Training (8 Set)
- Calisthenics (8 set)

Minggu Keempat
Hari Kegiatan Waktu
Senin - Lari 18 Menit 2 Jam
- Teknik Dasar Lanjutan
- Pylometrics Training (10 Set)
- Ladder Training (10 Set)
- Calisthenics (10 set)
Rabu - Lari 18 Menit 2 Jam
- Simulasi Game Teknik Bertahan
- Pylometrics Training (10 set)
- Ladder Training (10 Set)
- Calisthenics (10 set)
Jum’at - Lari 18 Menit 2 Jam
- Simulasi Game Teknik Menyerang
- Pylometrics Training (10 set)
- Ladder Training (10 Set)
 - Calisthenics (10 set)
Sabtu/Minggu - Lari 18 Menit 2 Jam
- Simulasi Game
- Pylometrics Training (10 set)
- Ladder Training (10 Set)
- Calisthenics (10 set)

Minggu Kelima

Hari Kegiatan Waktu

Senin - Lari 20 Menit 2 Jam
- Teknik Dasar Lanjutan
- Pylometrics Training (10 Set)
- Ladder Training (10 Set)
- Calisthenics (10 set)
Rabu - Lari 20 Menit 2 Jam
- Simulasi Game Teknik Bertahan
- Pylometrics Training (10 set)
- Ladder Training (10 Set)
- Calisthenics (10 set)
Jum’at - Lari 20 Menit 2 Jam
- Simulasi Game Teknik Menyerang
- Pylometrics Training (10 set)
- Ladder Training (10 Set)
- Calisthenics (10 set)
Sabtu/Minggu - Lari 20 Menit 2 Jam
- Simulasi Game
- Pylometrics Training (10 set)
- Ladder Training (10 Set)
- Calisthenics (10 set)

NOTE : Program Latihan Periode 3 Sifatnya Fleksibel, Disesuaikan dengan Event yang akan
diikuti.