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  • Performance Plan Program Latihan Porprov Jawatengah TH 2018: Intensity

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    Aditya Parlindungan Sitorus
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    The document outlines a performance plan and periodization for a provincial sports program in 2018. It includes: 1) A calendar from January to December 2018 showing the microcycle, mesocycle, and phase structure including preparation, competition, and unloading periods. 2) An overview of the periodization plan focusing on power, VO2 max, speed, agility, strength, endurance, technique, tactics, recovery, psychology/mental, and nutrition. 3) A peaking index chart showing the planned reduction in volume, intensity, and peaking over time. 4) A table tracking factors of physical preparation, technical preparation, tactical preparation, and psychological preparation over the microcycles.

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    The document outlines a performance plan and periodization for a provincial sports program in 2018. It includes: 1) A calendar from January to December 2018 showing the microcycle, mesocycle, and phase structure including preparation, competition, and unloading periods. 2) An overview of the periodization plan focusing on power, VO2 max, speed, agility, strength, endurance, technique, tactics, recovery, psychology/mental, and nutrition. 3) A peaking index chart showing the planned reduction in volume, intensity, and peaking over time. 4) A table tracking factors of physical preparation, technical preparation, tactical preparation, and psychological preparation over the microcycles.

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    35 views2 pages

    Performance Plan Program Latihan Porprov Jawatengah TH 2018: Intensity

    Uploaded by

    Aditya Parlindungan Sitorus
    The document outlines a performance plan and periodization for a provincial sports program in 2018. It includes: 1) A calendar from January to December 2018 showing the microcycle, mesocycle, and phase structure including preparation, competition, and unloading periods. 2) An overview of the periodization plan focusing on power, VO2 max, speed, agility, strength, endurance, technique, tactics, recovery, psychology/mental, and nutrition. 3) A peaking index chart showing the planned reduction in volume, intensity, and peaking over time. 4) A table tracking factors of physical preparation, technical preparation, tactical preparation, and psychological preparation over the microcycles.

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    of 2

    PERFORMANCE PLAN

    PROGRAM LATIHAN PORPROV JAWATENGAH TH 2018

    MONTH Januari Februari Maret April Mei Juni Juli Agustus September Oktober November Desember

    Week Beginning Monday 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30

    Messo Cycle>>> 3:'1 3:'1 3:'1 3:'1 3:'1 1:'1

    Tahap / fase Persiapan Pertandigan

    Sub tahap / fase TPU TPK TPP TPUT TSS

    Latihan di Rumania

    Latihan di Semarang

    Latihan di Bandung

    Competitions - Regional
    PERIODIZATION

    Power

    VO2 Max

    Speed 20 m

    Porprov Jateng 2018


    Agility

    Olahraga rekreasi
    Unlouding
    300 m (DT anaerobik)

    Strength kek maksimal Daya tahan kekuatan Power

    Endurance DT Aerobik int 60-65% DT Aerobik int 75-80% DT Anerobik 85%<

    Speed siklis Asiklis Reaksi

    Flexibility + Core Stability Statis, Dinamis, PNF/Perlawanan Penguluran

    Technique Teknik dasar Teknik Lanjut Variasi Teknik

    Tactics Taktik Pertahanan Taktik Penyerangan Variasi Taktik

    Recovery Week

    Psychology / mental Disiplin Motivasi Kepercayaan diri

    Nutritions Protein Vitamin Karbohidrat

    Evaluation

    Micro Cycle>>> 1 2 3 4 5 6 7 8 9 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 40 41 42 43 44 45 46 47 48 49 50 51 52

    Peaking Index
    Volume 100%
    Intensity 90%
    Peaking 80%

    70%

    FAKTOR Phys Prep 60%


    LATIHAN
    Tech Prep 50%
    Tact Prep 40%
    Psyc Prep 30%

    20%

    10%
    Keterangan Fi Tn Tt Mt Fi Tn Tt Mt Fi Tn Tt Mt Fi Tn Tt Mt

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