PERIODIZATION
2019 - 2020
•IMAN SULAIMAN
•OCTAVIANUS MATAKUPAN
INTENSITAS
LAT TEKNIK
TRANSISI KEDUA
TERMINOLOGI EROPA FASE PERSIAPAN TRANSISI PERTAMA FASE KOMPETISI (ISTIRAHAT AKTIF)
TERMINOLOGI
TRADISIONAL AMERIKA PRE - SEASON IN - SEASON OFF - SEASON
TERM. STRENGTH
& POWER AMERIKA HYPERTROPHY STRENGTH/POWER PEAKING ACTIVE REST
Flutuasi Performa
antar hari,
antar sesi,
antar siklus mikroTingkatan Performa
PERFORMANCE LEVEL
3 yang baru
Performa awal
2
1 1 ALARM PHASE
Perkenalan Perkenalan 2 RESISTANCE PHASE
dengan 4 dengan
tipikal 3 SUPERCOMPENSATION PHASE
tipikal
Stress Stress yang baru4 OVERTRAINING PHASE
Berupa latihan Berupa latihan
Atapun Atapun Hans Selye – sindrom adaptasi
Jenis stress Jenis stress umum dan aplikasi dalam
lainnya lainnya Periodisasi
COACHING JOB
• HELPING
• OTHERS
• PEOPLES
• ATHLETES (YOUNG ATLETES)
TO GET THEIR FULLEST POTENTIALS ......!!!
ENDURAN
CARBO
CE
PHYSIC
BIG FUNCTIONAL
PICT PROTEI MOVEMENT
FAT SPEE STREN
URE N
D G
NUTRITIO HIGH PSYCHOLO
N GY
MUSCLE &
PERFORMAN
HIGH
BONE CE ABSTRACT
QUALITY PROGRAM ANALYSIS
TRANS
GAME TECHNIC & FLOW
STRATEGY
OFFENS DEFENS WORLD CLASS 11
E ADAP MEN
E
Iman Sulaiman Zamzami T EXC
TAHU / SADARKAH KITA BAHWA…!!
• I . LATIHAN GAME
• REFLEKSI
PERSENTASE
SETIAP FASE
WAKTU CUTTING
AKHIR TAPE
RING
INSTRUMENT TEST
PSYCHOLOGY RECOVERY
F
1 Defense A
O
S
2 Transisi Def to OffeN
T
I
E
L
R
H
3 Offense
A AC
L
4 Transisi Off to Defen A
T
O
5 Free Situation I
C ST
H
6 Last second situation A
N
B P P I U E I U E I U E P
i e e n j v n j v n j v e E
g n n t i a t i a t i a m N
e u e l e l e l a J
P k n r c u r c u r c u t O
i a j n o a n o a n o a a Y
c n a a b s a b s a b s n I
t a n l a i l a i l a i g N
u n g a G
Iman Sulaiman Zamzamir n
PANDUAN
DASAR
1. PERLU PANDUAN SEDERHANA TETAPI
MENDEKATI KEBENARAN.
KARENA :
2. BANYAK PELATIH BUKAN LULUSAN FAK ILMU
KEOLAHRAGAAN.
3. JADWAL SUKA BERUBAH2.
PENINGKATAN PROSENTASE HASIL LATIHAN APABILA DILATIH
SECARA EKSKLUSIF :
10 %
KECEPATAN
KELENTUKAN
SESI
SENIN SELASA RABU KAMIS JUM’AT SABTU MINGGU
LATIHAN
PAGI
SORE
BERAT
SEDANG
RINGAN
ISTIRAHAT
STRUKTUR SIKLUS MIKRO
MAKRO NO : CONTOH
MIKRO NO :
SESI
SENIN SELASA RABU KAMIS JUM’AT SABTU MINGGU
LATIHAN
PAGI L L L L L L -
SORE L - L - L - -
BERAT
SEDANG
RINGAN
ISTIRAHAT
L : LATIHAN
- : OFF
TIPE SIKLUS MIKRO
INTENSITAS LATIHAN
90 – 100 % TINGGI
80 – 90 % SEDANG
50 – 80 % RENDAH
0 ISTIRAHAT
INTENSITAS LATIHAN
90 – 100 % TINGGI
80 – 90 % SEDANG
50 – 80 % RENDAH
0 ISTIRAHAT
INTENSITAS LATIHAN
90 – 100 % TINGGI
80 – 90 % SEDANG
50 – 80 % RENDAH
0 ISTIRAHAT
INTENSITAS LATIHAN
90 – 100 % TINGGI
80 – 90 % SEDANG
50 – 80 % RENDAH
0 ISTIRAHAT
HAR I SENIN SELASA RABU KAMIS JUMAT SABTU MINGGU
TIPE SIKLUS MIKRO 2 PUNCAK DIMANA PUNCAK KE-2 ADALAH KOMPETISI DIDAHULUI 2 HARI UNLOADING
MENTAL SKILLS USAGE
5
• 12% INCREASE IN
4,5
MENTAL SKILLS
4
USAGE DURING
3,5
COMPETITION
3
Competition
• 9.3% INCREASE IN
2,5 Practice
MENTAL SKILLS
2
USAGE DURING
1,5
PRACTICE
1
Pre- Mid 1 Mid 2 Post- • 11% INCREASE
Test Test
OVERALL
SPECIFIC MENTAL SKILLS USAGE
DURING COMPETITION
5
• 23% INCREASE IN
4,5 AUTOMATICITY
4 DURING
3,5 Automaticity COMPETITION
3 • 17% INCREASE IN
Relaxation
2,5 RELAXATION DURING
COMPETITION
2 Positive
Thinking • 14% INCREASE IN
1,5
POSITIVE THINKING
1 DURING
Pre- Mid 1 Mid 2 Post-
Test Test COMPETITION
SPECIFIC MENTAL SKILLS USAGE
DURING PRACTICE
5
• 16% INCREASE IN
4,5
GOAL SETTING
4 DURING PRACTICE
3,5
• 16% INCREASE IN
3 Goal Setting
RELAXATION
2,5 Relaxation
DURING PRACTICE
Automaticity
2 • 15% INCREASE IN
1,5 AUTOMATICITY
1 DURING PRACTICE
Pre- Mid 1 Mid 2 Post-
Test Test
SELF-CONFIDENCE
9
8
• 6% INCREASE
7 IN TRAIT
6 SELF-
5 Self-
Confidence
CONFIDENCE
4
3
2
1
Mid 1 Mid 2 Post-Test
PERFORMANCE PROFILES
800
• 23%
700
600
IMPROVEMENT
500 Performance IN ATHLETES’
Profile - Athlete
400
Self-Ratings
SELF-RATINGS
300 Performance
Profile - Coach
• 15%
200
Ratings
100 IMPROVEMENT
0 IN COACHES’
Pre-Program Post-
Program RATINGS OF
ATHLETES
MARI BEKERJA …. SEBELUM ORANG LAIN
BEKERJA