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    Contoh 1: Jadual Latihan Harian (Fasa Persediaan Umum)

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    Irfan Danial
    The document provides an example of a weekly training schedule (Phase 1 general preparation) for an athlete. It consists of 11 daily training schedules from Monday to Sunday. Each day is divided into 2 sessions and specifies the warm up, main training activities, and cool down for each session, along with notes on target heart rates and distances. Sundays involve rest. The schedule aims to gradually increase training load and difficulty over the week through varied activities like jogging, drills, strength training, plyometrics, and longer distance runs.

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    Contoh 1: Jadual Latihan Harian (Fasa Persediaan Umum)

    Uploaded by

    Irfan Danial
    574 views6 pages
    The document provides an example of a weekly training schedule (Phase 1 general preparation) for an athlete. It consists of 11 daily training schedules from Monday to Sunday. Each day is divided into 2 sessions and specifies the warm up, main training activities, and cool down for each session, along with notes on target heart rates and distances. Sundays involve rest. The schedule aims to gradually increase training load and difficulty over the week through varied activities like jogging, drills, strength training, plyometrics, and longer distance runs.

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    The document provides an example of a weekly training schedule (Phase 1 general preparation) for an athlete. It consists of 11 daily training schedules from Monday to Sunday. Each day is divided into 2 sessions and specifies the warm up, main training activities, and cool down for each session, along with notes on target heart rates and distances. Sundays involve rest. The schedule aims to gradually increase training load and difficulty over the week through varied activities like jogging, drills, strength training, plyometrics, and longer distance runs.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    574 views6 pages

    Contoh 1: Jadual Latihan Harian (Fasa Persediaan Umum)

    Uploaded by

    Irfan Danial
    The document provides an example of a weekly training schedule (Phase 1 general preparation) for an athlete. It consists of 11 daily training schedules from Monday to Sunday. Each day is divided into 2 sessions and specifies the warm up, main training activities, and cool down for each session, along with notes on target heart rates and distances. Sundays involve rest. The schedule aims to gradually increase training load and difficulty over the week through varied activities like jogging, drills, strength training, plyometrics, and longer distance runs.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 6

    Contoh 1: Jadual Latihan Harian (Fasa Persediaan Umum)

    Hari : _Isnin____________________________ Tarikh : ___________________________________


    Nama Atlit : _________________________________ Acara : ___________________________________
    Sesi Jam Aktiviti Catatan
    1 6.45 -7.00pg Warming Up
    7.00 -7.30pg Long Slow Distance (LSD) – 1.2 km Prepare for heart beat >120 bpm.
    7.30 -8.30pg Latihan fartlek 2 set
    8.30 -8.45pg Cooling Down
    2 5.00 – 5.15 ptg Warming Up, Jogging, Stretching, Prepare for heart beat >120 bpm.
    5.15 – 5.45 ptg Leg drill 70% kelajuan maksima
    25 m High Knee x 3 x 1 set
    25 m Butt-Kick x 3 x 1 set
    25 m Bounding x 3 x 1 set
    150 m Striding x 2 x 1 set
    5.45 – 6.15 ptg Latihan bebanan
    6.15 – 6.30 ptg Cooling down
    Jadual 5: Jadual Latihan Harian
    Hari : _Selasa___________________________ Tarikh : ___________________________________
    Nama Atlit : _________________________________ Acara : ___________________________________

    Sesi Jam Aktiviti Catatan


    1 6.45 -7.00pg Warming Up
    7.00 -7.30pg Jogging Prepare for heart beat >120 bpm.
    7.30 -8.30pg Latihan litar
    8.30 -8.45pg Cooling Down
    2 5.00 – 5.15 ptg Warming Up, LSD 1500m, Stretching, Prepare for heart beat >120 bpm.
    5.15 – 5.45 ptg Latihan rintangan
    5.45 – 6.15 ptg Latihan tekanan 75% daripada kapasiti kadar nadi
    6.15 – 6.30 ptg Cooling down
    Jadual 6: Jadual Latihan Harian

    Hari : _Rabu___________________________ Tarikh : ___________________________________


    Nama Atlit : _________________________________ Acara : ___________________________________
    Sesi Jam Aktiviti Catatan
    1 6.45 -7.00pg Warming Up
    7.00 -7.30pg Jogging Prepare for heart beat >120 bpm.
    7.30 -8.30pg Latihan jeda
    8.30 -8.45pg Cooling Down
    2 5.00 – 5.15 ptg Warming Up, Jogging, Stretching, Prepare for heart beat >120 bpm.
    5.15 – 5.45 ptg Leg drill 75% kelajuan maksima
    35 m High Knee x 3 x 1 set
    35 m Butt-Kick x 3 x 1 set
    35 m Bounding x 3 x 1 set
    170 m Striding x 2 x 1 set
    5.45 – 6.15 ptg Latihan bebanan
    6.15 – 6.30 ptg Cooling down
    Jadual 7: Jadual Latihan Harian

    Hari : _Khamis__________________________ Tarikh : ___________________________________


    Nama Atlit : _________________________________ Acara : ___________________________________
    Sesi Jam Aktiviti Catatan
    1 6.45 -7.00pg Warming Up
    7.00 -7.30pg Long Slow Distance (LSD) – 1.6 km Prepare for heart beat >120 bpm.
    7.30 -8.30pg Latihan fartlek
    8.30 -8.45pg Cooling Down
    2 5.00 – 5.15 ptg Warming Up, Jogging, Stretching, Prepare for heart beat >120 bpm.
    5.15 – 5.45 ptg Latihan pliometrik
    5.45 – 6.15 ptg Latihan rintangan
    6.15 – 6.30 ptg Cooling down
    Jadual 8: Jadual Latihan Harian

    Hari : _Jumaat__________________________ Tarikh : ___________________________________


    Nama Atlit : _________________________________ Acara : ___________________________________
    Sesi Jam Aktiviti Catatan
    1 6.45 -7.00pg Warming Up
    7.00 -7.30pg Jogging Prepare for heart beat >120 bpm.
    7.30 -8.30pg Latihan jeda
    8.30 -8.45pg Cooling Down
    2 5.00 – 5.15 ptg Warming Up, Jogging, Stretching, Prepare for heart beat >120 bpm.
    5.15 – 5.45 ptg Latihan pliometrik
    5.45 – 6.15 ptg Latihan bebanan
    6.15 – 6.30 ptg Cooling down
    Jadual 9: Jadual Latihan Harian

    Hari : _Sabtu___________________________ Tarikh : ___________________________________


    Nama Atlit : _________________________________ Acara : ___________________________________
    Sesi Jam Aktiviti Catatan
    1 6.45 -7.00pg Warming Up
    7.00 -7.30pg Long Slow Distance (LSD) – 2.0 km Prepare for heart beat >120 bpm.
    7.30 -8.30pg Latihan litar
    8.30 -8.45pg Cooling Down
    2 5.00 – 5.15 ptg Warming Up, Jogging, Stretching, Prepare for heart beat >120 bpm.
    5.15 – 5.45 ptg Latihan pliometrik
    5.45 – 6.15 ptg Latihan rintangan
    6.15 – 6.30 ptg Cooling down
    Jadual 10: Jadual Latihan Harian

    Hari : _Ahad___________________________ Tarikh : ___________________________________


    Nama Atlit : _________________________________ Acara : ___________________________________

    Sesi Jam Aktiviti Catatan


    1 - -
    2 - REHAT -
    Jadual 11: Jadual Latihan Harian

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