PROGRAM LATIHAN FISIK VALLENT

MATERI YANG DIUJIKAN JADWAL LATIHAN

SENIN SELASA RABU KAMIS
LARI 12 MENIT 3200 X
PUSH UP 45 X X X X
SIT UP 45 X X X X
PULL UP 17 X X X X
SHUTLE RUN 17 SEC< X

PORSI LATIHAN
LARI 30 MENIT
PUSH UP 25x4 Atau 25x3 (Jika Lari)
SITUP Bicyle= 30x, Rev=20x (3 Set,1m),
Hang=15x Situp=15x
PULL UP Inverted= 15,
Seg=30s,@10x3 ,Partial = ∞
NT
DWAL LATIHAN
JUMAT SABTU MINGGU
X X
X X X
X X X
X X X
X X
 RINCIAN PROGRAM LATIHAN

PUSH UP
HARI TANGGAL LARI 12M SHUTTLE RUN
PAGI (P) SIANG (S) SORE (SR)

KAMIS 7/2/2020 N/A X 25 25

JUMAT 7/3/2020 x x X 25 2
SABTU 7/4/2020 N/A X 25 25
MINGGU 7/5/2020 x x 25 25 10
SENIN 7/6/2020 N/A 30 10 X
SELASA 7/7/2020 ±2400 17.86 30 30
RABU 7/8/2020 N/A X 35 35
KAMIS 7/9/2020 N/A 30 30 30
JUMAT 7/10/2020 x x 30 30 30
SABTU 7/11/2020 N/A S S S
MINGGU 7/12/2020 x x 30 30 x
SENIN 7/13/2020 N/A 30 x x
SELASA 7/14/2020 X X 30 x 30
RABU 7/15/2020 N/A X 30 X
KAMIS 7/16/2020 N/A X 30 X
JUMAT 7/17/2020 SKD SKD SKD
SABTU 7/18/2020 N/A SKD SKD SKD
MINGGU 7/19/2020 SKD SKD SKD
SENIN 7/20/2020 N/A SKD SKD SKD
SELASA 7/21/2020 SKD SKD SKD
RABU 7/22/2020 N/A SKD SKD SKD
KAMIS 7/23/2020 N/A SKD SKD SKD
JUMAT 7/24/2020 SKD SKD SKD
SABTU 7/25/2020 N/A SKD SKD SKD
MINGGU 7/26/2020 SKD SKD SKD
SENIN 7/27/2020 N/A SKD SKD SKD
SELASA 7/28/2020 SKD SKD SKD
RABU 7/29/2020 N/A X X X
KAMIS 7/30/2020 N/A
JUMAT 7/31/2020
 BULAN JULI

UP SIT UPS PULL UP

SIT UP INVERTED ROWS
MALAM (M) BIC.C REV.C HANG.C SEGMENTED PARTIAL
P S SR P S SR
X X,30,X X,20,X X,X,X X 15 X X 15 X X 5
N/A X,30,X X,20,X X,10,X X X X X 15 X 30 5
X,X X,X X,10,X X X 20 X X 15 30 6
N/A 30,X X,X X,X,X 10 X X 15 X X 30 4
25 30,X,X 30,X,X 15,X,X 10 X 13 X 30 5
N/A X,30,X X,20,X X,X,X X 20 20 X X X 30 6
30 X,X,X X,X,X X,X,X 10 X 10 X X X 30 4
X X,X,X X,X,X X,X,X X X X X X X 30 5
N/A x,x,x X,X,X X,X,X x x x x x x x x
S S S S S S S S S S S S
N/A x x x x x x x x x x x
30 x x x x x x x x x x x
N/A X,X,X X,X,X X,X,X 10 X 10 12 X 12 30 5
30 X,X,X X,X,X X,X,X X 20 X 12 X X 30 4
30 X,X,X X,X,X X,X,X X X X X X X 30 4
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD SKD
X X,X,X X,X,X X,X,X X 20 X X X X 30 4

N/A
PULL UP

5
5
5
4
5
6
4
5
x
S
x
x
5
4
4
SKD
SKD
SKD
SKD
SKD
SKD
SKD
SKD
SKD
SKD
SKD
SKD
4
 RINCIAN PORGRAM LATIHAN BULAN AGUSTUS

PUSH UP SIT UPS PULL UP

HARI TANGGAL LARI 12M SHUTTLE RUN SIT UP INVERTED ROWS
PAGI (P)
SIANG SORE
(S) (SR)
MALAMREV.C HANG.C SR PULL UP
P S SR P S
SABTU 11/14/2020 N/A
MINGGU 11/15/2020 N/A
SENIN 11/16/2020 N/A
SELASA 11/17/2020 N/A
RABU 11/18/2020 N/A
KAMIS 11/19/2020 N/A
JUMAT 11/20/2020 N/A
SABTU 11/21/2020 N/A
MINGGU 11/22/2020 N/A
SENIN 11/23/2020 N/A
SELASA 11/24/2020 N/A
RABU 11/25/2020 N/A
KAMIS 11/26/2020 N/A
JUMAT 11/27/2020 N/A
SABTU 11/28/2020 N/A
MINGGU 11/29/2020 N/A
SENIN 11/30/2020 N/A
SELASA 12/1/2020 N/A
RABU 12/2/2020 N/A
KAMIS 12/3/2020 N/A
JUMAT 12/4/2020 N/A
SABTU 12/5/2020 N/A
MINGGU 12/6/2020 N/A
SENIN 12/7/2020 N/A
SELASA 12/8/2020 N/A
RABU 12/9/2020 N/A
KAMIS 12/10/2020 N/A
JUMAT 12/11/2020 N/A
 SABTU 12/12/2020 N/A
MINGGU 12/13/2020 N/A