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    Latihan Mingguan Lompat Jauh

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    manrunner
    The document outlines a weekly training program for the long jump over three phases: preparation, pre-competition, and competition. During the preparation phase, training focuses on core stability, sprint drills, long jump drills, and weight training. In the pre-competition phase, training adds more sprint and long jump practice as well as complex training. The competition phase emphasizes core stability, sprint and jump drills, complex training, and competition.

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    Latihan Mingguan Lompat Jauh

    Uploaded by

    manrunner
    352 views2 pages
    The document outlines a weekly training program for the long jump over three phases: preparation, pre-competition, and competition. During the preparation phase, training focuses on core stability, sprint drills, long jump drills, and weight training. In the pre-competition phase, training adds more sprint and long jump practice as well as complex training. The competition phase emphasizes core stability, sprint and jump drills, complex training, and competition.

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    246180124 Latihan Mingguan Lompat Jauh

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    The document outlines a weekly training program for the long jump over three phases: preparation, pre-competition, and competition. During the preparation phase, training focuses on core stability, sprint drills, long jump drills, and weight training. In the pre-competition phase, training adds more sprint and long jump practice as well as complex training. The competition phase emphasizes core stability, sprint and jump drills, complex training, and competition.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    352 views2 pages

    Latihan Mingguan Lompat Jauh

    Uploaded by

    manrunner
    The document outlines a weekly training program for the long jump over three phases: preparation, pre-competition, and competition. During the preparation phase, training focuses on core stability, sprint drills, long jump drills, and weight training. In the pre-competition phase, training adds more sprint and long jump practice as well as complex training. The competition phase emphasizes core stability, sprint and jump drills, complex training, and competition.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Lompat Jauh - Program Latihan

    Berikut adalah gambaran keseluruhan latihan minggu bagi setiap tiga fasa program latihan
    tahunan bagi Jump Long.
    Hari

    Fasa Persediaan

    Fasa pra-pertandingan

    Fasa persaingan

    Isnin

    Kestabilan kerja teras


    3 x 30m pecut latihan
    Long Jump latihan
    3 x 300m Berat latihan

    Kestabilan kerja teras


    Kerja teras Kestabilan
    3 x 30m pecut latihan
    3 x 30m pecut latihan
    Lompat Jauh latihan
    Lompat Jauh latihan
    2 x 300m Kompleks Latihan 2 x 200m @ usaha 100%

    Selasa

    Kestabilan kerja teras


    3 x 30m pecut latihan
    3 x 3 x (100m, 50m, 100m)
    tempo berjalan

    Kerja teras Kestabilan


    3 x 30m pecut latihan
    Long Jump latihan
    8 x 100m @ usaha 90%

    Kestabilan kerja teras


    3 x 30m pecut latihan
    Lompat Jauh latihan
    Kompleks Latihan

    Rabu

    Rehat

    Rehat

    Rehat

    Khamis

    Kestabilan kerja teras


    3 x 30m pecut latihan
    Long Jump latihan
    6 x 50m Berat latihan

    Kestabilan kerja teras


    3 x 30m pecut latihan
    Lompat Jauh latihan
    Kompleks Latihan

    Kerja teras Kestabilan


    3 x 30m pecut latihan
    Lompat Jauh latihan
    3 x 150m @ usaha 100%
    Kompleks Latihan

    Jumaat

    Kerja teras Kestabilan


    3 x 30m pecut latihan
    Lompat Jauh latihan
    6 x 200m

    Teras Kestabilan kerja


    3 x 30m pecut latihan
    Lompat Jauh latihan
    3 x 200m

    Rehat

    Sabtu

    Kestabilan kerja teras


    10 x 150m Berat latihan

    Kestabilan kerja teras


    5 x 150m @ usaha 100%
    Kompleks Latihan

    Pertandingan

    Ahad

    Rehat

    Rehat

    Rehat

    Long Jump - Training Program

    The following is an overview of a weeks training for each of the three phases of an annual
    training program for the Long Jump.
    Day
    Monday

    Preparation Phase
    Core Stability work
    3 x 30m sprint drills
    Long Jump drills
    3 x 300m

    Pre-competition phase
    Core Stability work
    3 x 30m sprint drills
    Long Jump drills
    2 x 300m

    Competition phase
    Core Stability work
    3 x 30m sprint drills
    Long Jump drills
    2 x 200m @100%

    Weight training

    Complex Training

    effort

    Core Stability work


    3 x 30m sprint drills
    3 x 3 x (100m, 50m,
    100m) tempo runs

    Core Stability work


    3 x 30m sprint drills
    Long Jump drills
    8 x 100m @ 90% effort

    Core Stability work


    3 x 30m sprint drills
    Long Jump drills
    Complex Training

    Wednesd
    Rest
    ay

    Rest

    Rest

    Core Stability work


    3 x 30m sprint drills
    Thursday Long Jump drills
    6 x 50m
    Weight training

    Core Stability work


    Core Stability work
    3 x 30m sprint drills
    3 x 30m sprint drills
    Long Jump drills
    Long Jump drillsComplex 3 x 150m @100%
    Training
    effort
    Complex Training

    Tuesday

    Friday

    Core Stability work


    3 x 30m sprint drills
    Long Jump drills
    6 x 200m

    Core Stability work


    3 x 30m sprint drills
    Long Jump drills
    3 x 200m

    Rest

    Core Stability work


    Saturday 10 x 150m
    Weight training

    Core Stability work


    5 x 150m @100% effort Competition
    Complex Training

    Sunday

    Rest

    Rest

    Rest

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