PERFORMANCE PLAN

PROGRAM LATIHAN PRA PORPROV GULAT KOTA SEMARANG TH 2017

MONTH Januari Februari Maret April Mei Juni July 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 1:"1

Tahap / fase Persiapan Pertadingan Tss

Sub tahap / fase TPU TPK TPP TSS

Latihan di Rumania

Latihan di Semarang

Latihan di Bandung
PERIODIZATION

Competitions - Regional
Power S

VO2 Max

Speed 20 m P
e
A
Agility r R
n
t e
300 m (DT anaerobik) l
a k
o
n r
Strength Kek Mak DT Kek Power u
d e
d
i a
Endurance Erobik 65% Erobik 75% Anerobik 85% i
n s
n
Speed Siklis Asiklis Reaksi g i
g
a
Flexibility + Core Stability Statis-Dinamis-PNF n

Technique T dasar T Lanjut V T / T Tinggi

Tactics Pertahanan Penyerangan V Taktik

Recovery Week

Psychology / mental Disiplin Percaya diri Motivasi

Nutritions Protein Vit. / Mineral 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