Nama Atlit : Labang Tindin

Acara : 400M
JADUAL LATIHAN PUSAT
20 – 23 Mac 2017

Hari Jenis Latihan Aktiviti Kaedah Pelaksanaan

Pagi 1. Warm up: 800M Intensiti sederhana, 2 set
Latihan Pliometrik 2. Drills and Flexibility exercises Dosej 60%,
3. 6 X 200 meter: 70- 80%; rest Rehat = 5 minit
3’
4. 4 X 40 meter: SPEED; rest
30”.
20 Mac 2017
(Isnin) 5. 400M Cool Down
6. Core Exercises

Permulaan (Fokus)
Petang Posisi ke garisan Set : 5 set
Latihan kemahiran Posisi bersedia
Posisi Lonjakan
Pagi 1. Warm up: 800M Intensiti tinggi
Latihan Litar 2. Drills and Flexibility exercises 3 set
3. 4 X 350 meter Event run. Rest Dosej 80%
5’
4. 8 X 100 meter short hills rest is
21 Mac 2017 walk back
(Selasa) 5. 2 x 200 meter Rest is 30”
6. 400M cool down
7. Body Weight exercises
Petang
Latihan kemahiran Set : 5 set
Larian Pecutan
Pagi 1. Warm up: 800M Dosej – 60%
Latihan Litar 2. Drills and Flexibility exercises 2 set
3. 3 x 200 Rest; 30” between each Rehat 3 – 5 minit (setiap
4. 3 X 150M build up; Rest is set)
22 Mac 2017 walk back Masa aktiviti – 30 saat
(Rabu) 5. 400M Cool Down setiap stesen
6. Core and Body weight
Petang Penamat
Latihan kemahiran Set : 5 set
Pagi & Petang
23 Mac 2017
Latihan kemahiran Latihan 400M Set : 5 set
(Khamis)