THE CHART OF THE ANNUAL PLAN TYPE YEAR COACH : : : ATHLETE'S NAME' PERFORMANCE IN MSSK MEET IN MSSM MEET

TESTS/STANDARDS 2. EVENT SPECIFIC TEST 1. ACHIEVE BEST DISTANCE 1. FITNESS TEST 2. ACHIEVE BEST DISTANCE 3. BIO-MOTOR ABILITY TEST TRAINING OBJECTIVES PHYSICAL PREPARATIONS 1. STRENGTH TRAINING 2. SPEED OF ACTION 3. FLEXIBILTY 4. VELOCITY 5. ACCELERATION 6. ENDURANCE DATES CALENDAR OF COMPETITIONS MONTHS WEEK DOMESTICS INTERNATIONAL
1

THROW EVENT (JAVELIN / DISCUS / SHOT PUT) 2008/2009

TECHNICAL PREPARATIONS 1. JAVELIN THROW 3. LINEAR THROW 4. RHYTYM 5. DELIVERY 6. CO-ORDINATION

TACTICAL PREPARATIONS MARKING POINT TARGET

PSYCHOLOGY PREP. 1. CONCENTRATION 2. RELAXATION 3. Readiness to Make Efforts 4. MOTIVATION

(A.A., GENERAL, MUSCULAR) 2. DISCUS THROW 1 1/2 TURN

JUL
2 3 4 1

OGOS
2 3 4 1

SEPT
2 3 4 1 2

OCT
3 4 5 1

NOV
2 3 4 1

DEC
2 3 4 1 2

JAN
3 4 5 1

FEB
2 3 4 1 2

MAC
3 4 5 1

APR
2 3 4 1

MEI
2 3 4 1 2

JUN
3 4 5

PUASA DAN RAYA

MEETS/LOCATION

M.DESA MSSK

TRAINING PHASE PERIODIZATION STRENGTH ENDURANCE SPEED MESOCYCLES MACRO-CYCLES MICRO-CYCLES

1

TRANSISI KEKUATAN UMUM AEROBIK KELAJUAN ASAS TRANSISI 1

2 3 4 5 6 7 8

PERSEDIAAN ANAEROBIK DAYA TAHAN KELAJUAN UMUM 2

9

PERTANDINGAN KEKUATAN OTOT KHUSUS KELAJUAN MAKSIMUM PRE COMPETITION 5 6 7 COM 8 1

MSSM

MSSD

MSSK

TRANSISI K.UMUM AEROBIK KELAJUAN ASAS TRANSISI 9

SPESIFIK 3 4

10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

PEAKING INDEX TESTING DATES HOLS/CAMP/SEMI-CAMP 100% VOLUME TRAINING FACTORS INTENSITY PEAKING 90% 80% 70% 60% 50% PHYSICAL PREP. 40% TECHNICAL PREP. 30% TACTICAL PREP. 20% PSYCHOLOGY PREP. 10%
### ### ### ###

100% 80% 50%

###

100%
###

100% 80%
### ### ### ###

90% 50%

MAJOR TRAINING PERIODS

100%

TR = 8 WEEKS

VOLUME INTENSITY PEAKING

90% 80% 70% 60% 50%

90%

PHYSICAL PREP. TECHNICAL PREP. TACTICAL PREP. PSYCHOLOGY PREP.

40% 30% 20% 10%

20% 50%

TR = 8 WEEKS

R= 12

TR = 5 WEEKS

70% 60% 40% 20% 50%

R = 5 WEEKS

R= 12

TR = 9 WEEKS

80% 60% 60%

80%

EKS

R= 24

TR = 7 WEEKS

100%

100%

100%

100%

100%

100%

80%

80%

80%

EKS

R= 24

TR = 9 WEEKS

100%

100%

100%

80% 70%

80%

80%

70% 60%

EKS

R= 12

TR = 9 WEEKS

90%

50% 40%

50%

50%

50%

R = 9 WEEKS