Program Fisik
Program Fisik
Nama : Dewa
TTL : Tulungagung, 8 Maret 2005
Usia : 18
TB : 172 cm
BB : 60 kg
Riwayat cidera :-
Riwayat penyakit kronis :-
Perokok/Bukan : bukan
Target : Polri
Nama
02 TTL
Usia
TB
BB
Riwayat cidera
Riwayat penyakit kronis
Perokok/Bukan
Target
Program
Balke
Pretest data awal 4 lap
-
Interval run, pull, pus, sit 3 lap interval
Interval run 5 lap 5 lap interval
Interval run 5 lap 3 lap interval
Interval run 5 lap 5 lap interval
Interval run 6 lap, push, sit 1 lap interval
Interval run 6 lap, push, sit 4 lap interval
Interval run 6 lap, push, sit 6 lap interval
- -
interval 6 lap, pull up 5 lap interval
kontinyu speed max 3 lap, pull up 3 lap kontinyu
- -
kontinyu, suttle run 2 lap kontinyu
kontinyu, suttle run 3 lap kontinyu
Program
Balke
push up 1 set, sit up 1 set, pull up, kontinyu run 3 lap kontinyu
push up 1 set, sit up 1 set, chinning, kontinyu run 1 lap kontinyu
push up 1 set, sit up 1 set, pull up, kontinyu run 3 lap kontinyu
push up 1 set, sit up 1 set, chinning, interval run 1 lap interval
- -
balke 12 menit, pull up 4 set 4 lap
balke 12 menit, chinning 3 set 3 lap
balke 12 menit, pull up 4 set 5 lap
interval run, chinning 3 set 2 lap interval
- -
- -
- -
jogging-sprint, chinning 4 set 4 lap
jogging-sprint, pull up 3 set 5 lap
interval run, chinning 4 set 2 lap interval
balke 12 menit, pull up 3 set 4 lap
balke 12 menit, pull up 3 set 5 lap
- -
- -
bending run, suttle run 11 meter, negative pull up 3 set 2 lap bending run
intereval run, suttle run, chinning 1 menit 3 lap interval
un, suttle run 11 meter, pull up 3 set, push up 1 menit, sit 2uplap
1 menit
bending run
un, suttle run 11 meter, pull up 3 set, push up 1 menit, sit 2uplap
1 menit
bending run
- -
bending run, chinning 2 set 2 lap bending run
bending run, pull up 2 set 4 lap bending run (3-1)
- -
bending run, pull up 3 set 3 lap bending run (2-1)
bending run, pull up 3 set 4 lap bending run (3-1)
Program
Balke (12 menit)
-
nning 3 set, lunges 1 set, naik turun tribun 3 set, jogging 1 lap
up 3 set, lunges 1 set, naik turun tribun 3 set, bending run 2 lap
nning 3 set, lunges 1 set, naik turun tribun 3 set, jogging 1 lap
up 3 set, lunges 1 set, naik turun tribun 3 set, bending run 2 lap
up 3 set, lunges 1 set, naik turun tribun 3 set, bending run 2 lap
- -
nterval bending run, chinning 3 set, push up 1 set, sit up 1 set3 lap (8.38)
nterval bending run, pull up 3 set, push up 1 set, sit up 1 set 4 lap (10.51)
nterval bending run, chinning 3 set, push up 1 set, sit up 1 set 3 lap
- -
ontinyu bending run, pull up 3 set, push up 1 set, sit up 1 set 4 lap (8.50)
-
teknik gaya dada
tes gaya dada 50 meter
teknik gaya bebas
-
tes gaya bebas 25 meter
-
chinning 4 set, sit up 4 set, push up 3
-
-
pull up 4 set, sit up 4 set, push up 3 s
pull up 4 set, sit up 4 set, push up 3 s
Program
Balke (12 menit)
simulasi tes 4 lap
simulasi tes 4 lap
simulasi tes 5 lap
simulasi tes 4 lap
simulasi tes 5 lap
simulasi tes 5 lap
pull up 4 set, suttle run, sit up 1 set, push 1 set, vertikal run 6,4,2,1
chinning 4 set, suttle run, sit up 1 set, push 1 set, vertikal run40, 20, 15, 10
pull up 4 set, suttle run, sit up 1 set, push 1 set, vertikal run 5,2,2,0
chinning 4 set, suttle run, sit up 1 set, push 1 set, vertikal run 30,20,10,10
- -
pull up 4 set, suttle run, sit up 1 set, push 1 set, vertikal run 10,6,4,5
-
belajar teknik gaya dada
tes gaya dada 40 meter
belajar teknik gaya bebas
-
-
-
-
-
chinning 3 set, running 3 set (2,2,1)
set1 2 lap 5.39, set2 1 lap 3.10, set3 1 lap 2.20
pull up 3 set, running 3 set (2,2,1)
set1 2 lap 3.47, set2 2 lap 4.37, set3 1 lap 1.27
pull up 3 set, running 3 set (2,2,1)
set1 2 lap 3.44, set2 2 lap 4.12, set3 1 lap 1.38
-
chinning 1 set, running 3 set (2,1,1)
set1 2 lap 4.77, set2 1 lap 2.25, set3 1 lap 3.06
pull up 1 set, running 3 set (3,1,1)
set1 3 lap 6.30, set2 1 lap 3.10, set3 1 lap 2.39
chinning 1 set ijin kurang fit
- -
pull up 1 set, running 3 set (3,2,1)
set1 3 lap 6.30, set2 2 lap 4.16, set3 1 lap 1.58
Program
Balke (12 menit)
- -
tes lari 12 menit, push up 1 set 4 lap lebih 170 m
tes lari 12 menit, pull up 1 set 5 lap
tes lari 12 menit, chinning 1 set 3 lap lebih 360 m
tes lari 12 menit, pull up 1 set 5 lap
tes lari 12 menit, pull up 1 set 5 lap leih 230 m
- -
lari 6 lap, push up 1 set 21.03 menit
lari 7 lap, pull up 1 set 19.03 menit
lari 6 lap, chinning 1 set 19.66 menit
lari 7 lap, pull up 1 set 17.60 menit
lari 7 lap, pull up 1 set 17.55 menit
- -
lari 6 lap, push up 1 set tidak sampai 6
lari 7 lap, pull up 1 set 18.24
lari 6 lap, chinning 1 set 18.32
lari 7 lap, pull up 1 set -
lari 7 lap, pull up 1 set 16.03
- -
lari 6 lap, push up 1 set, chinning 1 set 16.02
lari 7 lap, pull up 1 set 17.2
lari 6 lap, chinning 1 set 17.57
lari 7 lap, pull up 1 set 18.41
lari 7 lap, pull up 1 set 16.03
lari 3 lap, chinning 1 set -
-
-
up 2 set, push up 1 set, sit up 1 set, suttle run 1 set, lunges 1 set
chinning 2 set, push up 1 set, sit up 1 set, suttle run 1 set
-
pull up 2 set, push up 1 set, sit up 1 set, suttle run 1 set
chinning 2 set, push up 1 set, sit up 1 set, suttle run 1 set
chinning 2 set, push up 1 set, sit up 1 set, suttle run 1 set
Program
Balke (12 menit)
-
-
lari 7 lap, pull up 2 set, lunges 1 set 17.30 menit
lari 6 lap, chinning 2 set tidak sampai 6 lap
lari 7 lap, push up 1 set 17.86 manit
pull up 2 set, push up 1 set cedera ankle
- -
lari 3 lap, chinning 2 set
-
lari 6 lap, sit up 1 set, renang 16.25 menit
lari 7 lap, pull up 3 set, renang 16.12 menit
lari 6 lap, chinning 1 set, renang tidak sampai 6 lap
-
lari 7 lap, pull up 3 set, renang 16.14 menit
lari 6 lap, chinning 1 set 4 lap
lari 6 lap, chinning 1 set 4 lap lebih 200 m
lari 7 lap, push up 1 set, sit up 1 set 2 lap
-
lari 5 lap, chinning 1 set, push up 1 set 5 lap 12.49 menit
-
lari 5 lap, chinning 1 set 5 lap 13.29 menit
-
lari 6 lap, pull up 1 set, push up 1 set 6 lap 12.59
lari 6 lap, chinning 1 set masih di titik 4 lap
lari 6 lap, chinning 1 set masih di titik 4 lap
lari 7 lap, push up 1 set 4 lap
pull up 3 set, sprint 100 m 3 set 100 m 13.85; 13.97; 13.88
chinning 3 set, lunges 3 set
pull up 3 set, sprint 100 m 3 set 100 m 12.17; 12.62; 12.75
chinning 3 set, sit up 3 set
-
pull up 3 set, sprint 100 m 3 set 100 m 11.07; 11.65; 12.14
-
chinning 3 set, sit up 3 set
push up 3 set, sit up 3 set
pull up 3 set, sprint 100 m 3 set 100 m 12.89; 12.80; 13.18
Program
Balke (12 menit)
-
push up 1 set, lari 2 lap 2 lap (kurang fit)
pull up 1 set, lari 6 lap 13.49
-
sit up 1 set, lari 6 lap 17.12
renang 3 set full kecepatan
chinning 1 set, lari 4 lap lebih 320 m
chinning 1 set, lari 5 lap
sit up 1 set, lari 4 lap
push up 1 set, lari 6 lap 14.49
-
simulasi tes 5 lap 13.16 menit
simulasi tes 6 lap 14.15 menit
simulasi tes 5 lap 14.43 menit
simulasi tes 6 lap 16.24 menit
simulasi tes 6 lap 13.02 menit
simulasi tes 5 lap 15.47 menit
simulasi tes 5 lap 15.48 menit
simulasi tes 6 lap 18.53 menit
simulasi tes 6 lap 14.39 menit
simulasi tes 6 lap 10.32 menit
-
5 lap 5 lap 12.46 menit
6 lap tidak sampai 6 lap
-
6 lap 6 lap 14.47 menit
6 lap 6 lap 13.01 menit
bending run
bending run
-
6 lap 6 lap 13.41 menit
-
Program
Balke (12 menit)
-
5 lap 5 lap 13.01 menit
6 lap 6 lap 15.29 menit
-
-
6 lap, pull up 1 set, gaya bebas 3 set 6 lap 12.27 menit
-
-
-
6 lap, pull up 1 set, gaya bebas 3 set 6 lap 12.53 menit
-
-
5 lap, pussh up 1 set 12.26 menit
6 lap, pull up 3 set 14.57 menit
5 lap, chinning 3 set 13.08 menit
-
6 lap 12.24 menit
-
bending run 3 lap
bending run, push up 2 set 3 lap
6 lap, 10.04 menit
-
-
chinning, push up, sit up, lunges
pull up, push up, sit up, lunges
chinning, push up, sit up,
-
pull up, push up, sit up
chinning, push up, sit up
chinning, push up, sit up
push up, sit up
push up, sit up
pull up, push up, sit up
pull up, push up, sit up
-
chinning 5 set, lunges 1 set
pull up 5 set
chinning 2 set, sit up 2 set, suttle run 4 set
-
lari 6 lap 12.50 menit
chinning 5 set, push up 2 set, sit up 2 set
chinning 1 set, push up 2 set, sit up 2 set, suttle run 4 set
-
suttle run 4 set, push up 1 set
pull up 3 set, lungez 1 set
push up 1 set, suttle run 2 set
-
chinning
-
chinning, suttle run, sit up
-
lari 6 lap tidak sampai 6 lap
-
-
push up, sit up, jogging
free
-
-
: Muhammad Aditiya Q.
: 17 Agustus 2004
: 19 tahun
: 172 cm
: 73 cm
:-
:-
: bukan
: akmil
: Putri Rhegita C.
: Trenggalek, 6 Januari 2004
: 19 tahun
: 165 cm
: 65 kg
: tidak ada
: tidak ada
: bukan
: Polri
Hasil latihan
Pull up/Chinning Push up
5 rep/menit 32 rep/menit
15 rep/menit 10 rep/menit
Hasil latihan
Pull up/Chinning Push up
8 repetisi 39 repetisi
40 repetisi 20 repetisi
4 repetisi 30 repetisi
20 repetisi 20 repetisi
- -
set 1 8 rep, set 2 6 rep, set 3 4 rep, set 4 2 rep
set 1 32 rep, set 2 15 rep, set 3 13 rep
set 1 3 rep, set 2 2 rep, set 3 2 rep, set 4 2 rep
set 1 20 rep, set 2 10 rep, set 3 5 rep
-
-
-
set 1 20 rep, set 2 20 rep, set 3 12 rep, set 4 15 rep
set 1 2 rep, set 2 1 rep, set 3 0 rep
set 1 15 rep, set 2 6 rep, set 3 7 rep, set 4 6 rep
set 1 7 rep, set 2 5 rep, set 3 3 rep
set 1 7 rep, set 2 2 rep, set 3 1 rep
- -
- -
set 1 1 rep, set 2 3 rep, set 3 3 rep -
1 menit 23 rep -
set 1 7 rep, set 2 3 rep, set 3 3 rep 1 menit 34 rep
set 1 8 rep, set 2 3 rep, set 3 2 rep 1 menit 36 rep
-
set 1 34 rep, set 2 15 rep
set 1 2 rep, set 2 2rep
-
set 1 8 rep, set 2 6 rep, set 3 4 rep
set 1 7 rep, set 2 5 rep, set 3 3 rep
Hasil latihan
Pull up/Chinning Push up
-
set 1 25 rep, set 2 20 rep, set 3 10
set 1 5 rep, set 2 2 rep, set 3 1 rep
set 1 25 rep, set 2 12 rep, set 3 15 rep
set 1 9 rep, set 2 6 rep, set 3 3 rep
set 1 9 rep, set 2 4 rep, set 3 3 rep
- -
set 1 30 rep, set 2 20 rep, set 3 15 rep 20 rep
set 1 3 rep, set 2 3 rep, set 3 2 rep 48 rep
set 1 25 rep, set 2 15 rep, set 3 10 rep 30 rep
- -
set 1 6 rep, set 2 5 rep, set 3 4 rep 36 rep
- -
set 1 45 rep, set 2 11 rep, set 3 10 rep, set 4 10 rep set 1 11 rep, set 2 9 rep, set 3 5 rep
- -
- -
set 1 9 rep, set 2 5 rep, set 3 2 rep, set 4 2 rep set 1 20 rep, set 2 20 rep, set 3 15 rep, set 4
set 1 10 rep, set 2 6 rep, set 3 2 rep, set 4 1 rep set 1 20 rep, set 2 20 rep, set 3 20 rep, set 4
Hasil latihan
Pull up/Chinning Push up
7 rep 39 rep
43 rep 20 rep
5 rep 46 rep
30 rep 30 rep
10 rep 40 rep
12 rep 38 rep
40
30
50
50
-
56
30, 25, 15
7,7,6
8,7,7
-
50
7
35
-
12
Hasil latihan
Pull up/Chinning Push up
30
7
31
11
13
30
8
31
11
14
-
35
7
35
-
14
-
20 36
7
35
9
13
19
- -
- -
8, 0 52
40, 20 40
- -
13, 8 50
24, 10 6
30, 15 10
Hasil latihan
Pull up/Chinning Push up
40 rep / menit
13, 13, 6
35, 20, 10
10, 10, 10
12, 10, 8
Hasil latihan
Pull up/Chinning Push up
35
9
33
35
42
57 32
8 62
42 38
47
17 60
31 17
34 22
19
16 43
17 62
Hasil latihan
Pull up/Chinning Push up
17 rep
17 rep
35
10,4,4
45,50,20
14,16
63 38
9,7 64
45 49
15 70
31 21,19
40 26,21
22
43
13 66
18 50
45
20, 5,2
47
73
68, 68
20,18
Nama : Izzat Nizarur Zaqi
TTL : Trenggalek, 24 feb 2006
Usia : 17 tahun
TB : 163 cm
BB : 51 kg
Riwayat cidera :-
Riwayat penyakit kronis :-
Perokok/Bukan : bukan
Target : IPDN
il latihan
Sit up Suttle run Renang
26 rep/menit 21 detik
28 rep/menit
-
17.35 detik
16.25 detik
n
Sit up Suttle run Renang
50 repetisi
30 repetisi
40 repetisi
20 repetisi
-
- -
- -
- 11 meter 16.25 detik
- 11 meter 21.86 detik
1 menit 31 rep 11 meter 18.82 detik
1 menit 36 rep 11 meter 18.14 detik
n
Sit up Suttle run Renang
-
38 rep
36 rep
32 rep
-
38 rep
-
2.00 menit (120 detik)
28 detik
-
set 1 40 rep, set 2 20 rep, set 3 20 rep, set 4 1
-
-
set 1 40 rep, set 2 25 rep, set 3 25 rep, set 4 2
set 1 42 rep, set 2 22 rep, set 3 25 rep, set 4 2
n
Sit up Suttle run Renang
38 rep 17.89 detik
42 rep 18.78 detik
39 rep 17.22 detik
33 rep 19.66 detik
40 rep 17.60 detik
40 rep 17.55 detik
40
80
45
80
-
100
1 menit 33 detik
n
Sit up Suttle run Renang
- - -
- - -
33 16.23
40 18.24
- -
38 16.11
12 18.8
32 20.95
n
Sit up Suttle run Renang
46 rep 15 meter 54 detik
18 meter 32 detik
9 meter 19 detik
18 meter 29 detik
30 rep
50, 50, 50
60, 50, 15
10, 10, 10
n
Sit up Suttle run Renang
50
set 1 29.56; set 2 27.59; set 3 33.96
30
47 18.16 detik
32 17.03 detik
38 19.25 detik
40 17.10 detik
43 16.20 detik
27 19.97 detik
30 21.27 detik
29 17.59 detik
43 17.07 detik
48 15.98 detik
43
22,15
29,20
28
43
44
50
20,20
40,10 20.37, 20.36, 19.29, 19.72
16.39, 16.87
22,19,20
Nama : Chandra Arumaya T.
TTL : Trenggalek, 20 Mei 2006
Usia : 17 tahun
TB : 162 cm
BB : 52 kg
Riwayat cidera :-
Riwayat penyakit kronis :-
Perokok/Bukan :-
Target : STAN
Keterangan
Lunges Nama
hadir Dewa
absen Dian
hadir Adit
hadir Putri
hadir Nizar
hadir Revan
cedera perut Maya
hadir Arin
hadir Egis
absen Rivaldi
hadir Yoga
hadir Rendra
absen
hadir
materi tes
hadir
balke 12 menit
pull up
Keterangan
Lunges chinning
hadir push up
hadir sit up
hadir suttle run
hadir renang 25 m bebas
ijin
hadir
hadir
hadir
materi tes
hadir
sakit balke 12 menit
ijin pull up
ijin chinning
hadir push up
hadir sit up
hadir suttle run
hadir
hadir
ijin
ijin
hadir
hadir
hadir
hadir
ijin
hadir
hadir
sakit
hadir
hadir
Keterangan
Lunges
- alfa
33 hadir
36 hadir
33 hadir
37 hadir
40 hadir
alfa
hadir
hadir
hadir
sakit
hadir
alfa
hadir
hadir
hadir
ijin
hadir
alfa
hadir
alfa
ijin
hadir
hadir
Keterangan
Lunges
hadir
37 rep hadir
43 rep hadir
hadir
hadir
hadir
hadir
hadir
hadir
hadir
ijin
hadir
alfa
hadir
hadir
hadir
ijin
ijin
alfa
sakit
sakit
hadir
hadir
hadir
alfa
hadir
hadir
hadir
alfa
hadir
Keterangan
Lunges
alfa
hadir
hadir
hadir
hadir
hadir
alfa
hadir
hadir
hadir
hadir
hadir
alfa
hadir
hadir
hadir
ijin
hadir
alfa
hadir
hadir
hadir
hadir
hadir
hadir
alfa
ijin
53 hadir
hadir
alfa
hadir
hadir
hadir
Keterangan
Lunges
alfa
ijin
48 rep hadir
hadir
hadir
hadir
ijin
hadir
alfa
hadir
hadir
hadir
ijin
hadir
hadir
hadir
hadir
alfa
hadir
ijin
hadir
alfa
hadir
hadir
hadir
hadir
hadir
40, 20, 10 hadir
hadir
hadir
sakit
hadir
sakit
hadir
hadir
hadir
Keterangan
Lunges
alfa
hadir
hadir
sakit
hadir
ijin
hadir
hadir
hadir
hadir
ijin
34 hadir
48 hadir
hadir
hadir
hadir
hadir
hadir
hadir
hadir
40 hadir
ijin
hadir
hadir
sakit
hadir
hadir
hadir
hadir
ijin
hadir
ijin
Keterangan
Lunges
alfa
hadir
hadir
sakit
ijin
hadir
ijin
sakit
ijin
hadir
alfa
alfa
hadir
hadir
hadir
ijin
hadir
ijin
hadir
hadir
hadir
alfa
alfa
hadir
55 hadir
hadir
alfa
hadir
hadir
hadir
hadir
hadir
54 hadir
hadir
alfa
50 hadir
hadir
hadir
alfa
hadir
hadir
hadir
ijin
hadir
60 hadir
hadir
alfa
hadir
alfa
hadir
alfa
hadir
alfa
alfa
hadir
hadir
alfa
alfa
Nama : Renata Egis M.
TTL : Tulungagung, 13 Mei 2006
Usia : 17 th
TB ; 175 cm
BB : 87 kg
Riwayat cidera : patah tulang
Riwayat penyakit kronis :-
Perokok/Bukan : pernah merokok
Target : PPI Madiun
Record Max
Balke Pull up/Chinning Push up Sit up Suttle run
6 lap 15.31 menit 8 rep 39 rep 50 rep 17.89 detik
5 lap 12.49 menit 73 rep 30 rep 50 rep 17.35 detik
6 lap 13.49 menit 12 rep 52 rep 50 rep 16.23 detik
5 lap 13.29 menit 59 rep 49 rep 42 rep 18.20 detik
6 lap 16.24 menit 11 rep 47 rep 50 rep 17.60 detik
6 lap 12.27 menit 17 rep 50 rep 44 rep 16.11 detik
5 lap 15.47 menit 45 rep 21 rep 27 rep 18.80 detik
5 lap 15.48 menit 57 rep 30 rep 40 rep 19.29 detik
5 lap 18.53 menit - 22 rep 30 rep 17.59 detik
6 lap 12.53 menit 17 rep 45 rep 43 rep 16.79 detik
6 lap 10.32 menit 20 rep 62 rep 48 rep 15.98 detik
18 rep 47 rep 50 rep 16.39 detik
standar Kedinasan
laki-laki perempuan
6 lap 5 lap
10 rep -
- 50 rep
42 rep 38 rep
42 rep 50 rep
18 detik 19 detik
Nama : Nugroho Windy Prayogo
TTL : Trenggalek, 28-02-2005
Usia : 18 tahun
TB : 169 cm
BB : 64 kg
Riwayat cidera :-
Riwayat penyakit kronis :-
Perokok/Bukan : bukan
Target : TNI
Renang Lunges
50 rep
120 detik 55 rep
28 detik
27.43 detik
60 rep
standar TNI
perempuan
8 lap
-
65 rep
30 rep
38 rep
17 detik
47 rep
70 detik
TAHUN AJARAN 2023-2024