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  • Program Latihan Cab

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    FerRyza HamRa
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    The document outlines a training program for a basketball team's preparatory phase. The morning session on January 8th includes warming up with jogging and stretching, a main portion of slow continuous running, and cooling down with more stretching. The afternoon session on January 1st is a circuit training workout, consisting of 9 exercises done in a circuit with short rest periods, aimed at improving strength and power at 60% volume and 30% intensity.

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    The document outlines a training program for a basketball team's preparatory phase. The morning session on January 8th includes warming up with jogging and stretching, a main portion of slow continuous running, and cooling down with more stretching. The afternoon session on January 1st is a circuit training workout, consisting of 9 exercises done in a circuit with short rest periods, aimed at improving strength and power at 60% volume and 30% intensity.

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    Download as RTF, PDF, TXT or read online from Scribd
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    Download as rtf, pdf, or txt
    87 views2 pages

    Program Latihan Cab

    Uploaded by

    FerRyza HamRa
    The document outlines a training program for a basketball team's preparatory phase. The morning session on January 8th includes warming up with jogging and stretching, a main portion of slow continuous running, and cooling down with more stretching. The afternoon session on January 1st is a circuit training workout, consisting of 9 exercises done in a circuit with short rest periods, aimed at improving strength and power at 60% volume and 30% intensity.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as RTF, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 2

    PROGRAM LATIHAN CAB.

    OR BASKET PUTRA
    TAHAP : PERSIAPAN UMUM MAKRO : 1

    MEILISA IRIANI

    MANDOSIR
    MIKRO : 2

    6315050473
    VOLUME : 100 % INTENSITAS : 40 % TRAINING SESSION SESI PAGI 8 JANUARI PROGRAM LATIHAN Warming Up -0 Jogging -1 Stretching Inti -2 Slow Continous Run Cooling Down -3 Stretching Volume Latihan 120 90 10 CATATAN 5 15

    PROGRAM LATIHAN CAB. OR BASKET PUTRA


    TAHAP : PERSIAPAN UMUM MAKRO : 1 MIKRO : 1 VOLUME : 60% INTENSITAS : 30 %

    TRAINING SESSION SESI SORE 1 JANUARI

    PROGRAM LATIHAN Warming Up -4 Jogging -5 Stretching Inti


    -6 CIRCUIT TRAINING 1.LEG PRESS 2. HYPEREXTENSIEN 3.BENCH PRESS 4.LUNGES 5.INCLINE BENCH SIT UP 6.SEATED DUMBBELL PRESES 7.CURL 8.HIGH PULLEY CRUNCHES 9.POWER SQUATS

    CATATAN 15 rest 3 15 rest 3

    9 Pos 2 Set 10 Repetisi Intensitas 30% Rest Interval tiap set 60

    Cooling Down -7 Stretching

    10 menit

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