• PUTHUT MUNIB A

• KHARIS NURDIANSYAH
• RIUSMAN ZALUKHU
• DHYO QENES

PERIODESASI LATIHAN MIKRO HARIAN

KELOMPOK 6
MIKRO-HARIAN

01 Siklus Mikro-Harian
Parameter Metodis Untuk
02 .
Susunan Siklus Mikro
Kriteria Menyusun Siklus
03 Mikro-Harian
Metode/Bentuk Latihan
04 Periodesasi Mikro-Harian
SIKLUS MIKRO-HARIAN
SIKLUS MIKRO-
HARIAN
Siklus mikro merupakan penjabaran dari fase
dimana waktu pelatihan direncanakan dalam
mingguan yang terdiri dari enam hari. Secara
etimologis, siklus mikro berasal dari bahasa
Yunani dan Latin. Istilah Yunani mikrosartinya
kecil, sedangkan cyclus dalam bahasa Latin
artinya serangkaian fenomena yang berganti
secara teratur..
Parameter Metodis Untuk Susunan
Siklus Mikro
Parameter Metodis Seringkali untuk mendapatkan hasil pelatihan,
Untuk Susunan materi pelatihan dengan tujuan dan isi yang sama
harus diulang 2-3 kali selama dalam siklus mikro
Siklus Mikro yang sama. Pengulangan pelatihan yang sama
selama beberapa kali adalah kondisi yang sangat
penting untuk pelatihan elemen teknik atau untuk
meningkatkan biomotor ability (orang-orang
Romawi menyatakan dengan " repetiti meter
studiorum est " pengulangan adalah ibu dari
pelajaran/materi/studi).

Usaha untuk mencapai batas seseorang

harus direncanakan tidak lebih dari dua kali
tiap minggu Ozolin, (1971: 115),
sedangkan aktivitas istirahat digabungkan
dengan intensitas rendah, aktivitas
relaksasi/pengenduran harus direncanakan
sekali dalam seminggu. Namun, hari-hari
yang direncanakan untuk aktivitas istirahat
harus mengikuti materi yang meminta
usaha maksimal dari atlet.
 Kriteria Menyusun Siklus
Mikro-Harian

 Tentukan tingkat unjuk kerja absolut

yang digunakan dalam pelatihan,
volume, intensitas, dan kompleksitas
latihan.
 Tentukan apakah
menggunakan dmc • Tentukan tingkat usaha
atau tmc untuk relatif untuk siklus
mempertahankan mikro, beberapa
keberadaan tingkat puncak dan perubahan
pelatihan/siklus mikro Add Text • Sebelum masuk pada dengan intensitas
yang berhubungan Simple kompetisi yang utama, materi pelatihan yang
dengan kebutuhan. PowerPoint seseorang harus menggunakan rendah
Presentation siklus mikro dengan hanya satu
puncak yang harus diraih 3-5
hari sebelum kompetisi dimula

• Tentukan tujuan siklus • Putuskan karakter

mikro khususnya untuk
faktor faktor pelatihan
yang dominan
pelatihan berkaitan
• Tentukan hari tes atau • Siklus mikro sering kali dimulai dengan jenis metode
kompetisi, jika bisa dengan intensitas materi dan peralatan pelatihan
diterapkan yang pelatihan rendah atau sedang yang digunakan dalam
dasarnya di dapat dari dan meningkat pada intensitas tiap materi
perencanaan tahunan yang paling tinggi
Metode/Bentuk
Latihan
Periodesasi
Mikro-Harian
Salah satu faktor penting dalam mengatur struktur siklus
mikro adalah tingkat perkembangan atlet dan kapasitas
latihan. Sebagai contoh, atlet dengan jadwal latihan
tinggi akan mampu menghadapi kepadatan sesi latihan
yang lebih besar dibanding atlet yang kurang berlatih
atau masih baru. Atlet di tim yang sama memiliki
kapasitas beban kerja dan kebutuhan latihan yang
berbeda, sehingga individualisasi struktur siklus mikro
dapat dijamin.
Ada berbagai struktur siklus mikro: 3 hari per minggu, 4
hari per minggu dan 5 hari per minggu adalah struktur
umum. Atlet terlatih yang memiliki toleransi latihan yang
tinggi dan bisa memenuhi persyaratan waktu mampu
melakukan delapan sesi latihan per minggu. Siklus mikro
dengan sesi latihan tambahan bisa dilakukan selama
liburan atau ketika di pemusatan pelatihan, ketika ada
banyak waktu untuk latihan, atau dilakukan oleh atlet
yang berpengalaman.
 Tujuh hari dalam satu minggu merupakan hal penting yang harus bisa
dimanfaatkan oleh pelatih. Sama seperti siklus makro, siklus mikro memuat
variasi pembebanan pada volume dan intensitas, juga termasuk pemulihan.

Variasi pembebanan tergantung pada tujuan latihan setiap periodenya ,

A. PERIODE PERSIAPAN UMUM

88% SIKLUS MIKRO DAN SESI LATIHAN

45%
64%
Periodesasi Latihan Harian URUTAN ALOKASI TUJUAN URAIAN INTENSITAS
LATIHAN WAKTU LATIHAN KEGIATAN LATIHAN
Hari/tanggal : Senin/5 April 2021
Waktu/tempat : 15:00-17:00/ GOR A Pemanas
Persiapan an statis
1. PEMANASAN 15 menit Ringan
latihan dan
dinamis
Meningka
tkan daya
2. INTI • Push-
tahan
- Kekuatan 30 menit up Sedang
tubuh
Umum • Sit-up
secara
umum
• Lari
Meningka
400 M
- Daya Tahan tkan daya
30 menit (interva Berat
Aerobik tahan
l2
aerobik
menit)
Meningka Melakuka
- Kelentukan tkan n gerakan
20 menit Sedang
kelentuka mencium
n tubuh lutut
Memulihk Pelemasa
an oto- n dengan
3. Cooling down 10 menit Ringan
otot agar berpasan
melemas gan
• Pengar
Pengarah ahan
4. Evaluasi 15 menit an/perbai pelatih Ringan
kan • Tanya
jawab
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