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    Bolasepak U16 Sstmi (May 2022) : Cycle # Set/Rep/Rest/Tempo/Load Cycle # Set/Rep/Rest/Tempo/Load

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    arepato14
    The document outlines a resistance training program for the BOLASEPAK U16 SSTMI team in May 2022. It details the exercises, sets, reps, loads, and other parameters for Session 1 of Week 3. Metrics like weight, reps completed, and lifts performed are recorded for several athletes. The program focuses on compound exercises like cleans, squats, presses, and deadlifts, along with accessories. Core training is also included with a combo exercise.

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    Bolasepak U16 Sstmi (May 2022) : Cycle # Set/Rep/Rest/Tempo/Load Cycle # Set/Rep/Rest/Tempo/Load

    Uploaded by

    arepato14
    19 views7 pages
    The document outlines a resistance training program for the BOLASEPAK U16 SSTMI team in May 2022. It details the exercises, sets, reps, loads, and other parameters for Session 1 of Week 3. Metrics like weight, reps completed, and lifts performed are recorded for several athletes. The program focuses on compound exercises like cleans, squats, presses, and deadlifts, along with accessories. Core training is also included with a combo exercise.

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    Original Title

    WEEK 3 SSTMI U16 2022 GYM

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    The document outlines a resistance training program for the BOLASEPAK U16 SSTMI team in May 2022. It details the exercises, sets, reps, loads, and other parameters for Session 1 of Week 3. Metrics like weight, reps completed, and lifts performed are recorded for several athletes. The program focuses on compound exercises like cleans, squats, presses, and deadlifts, along with accessories. Core training is also included with a combo exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    19 views7 pages

    Bolasepak U16 Sstmi (May 2022) : Cycle # Set/Rep/Rest/Tempo/Load Cycle # Set/Rep/Rest/Tempo/Load

    Uploaded by

    arepato14
    The document outlines a resistance training program for the BOLASEPAK U16 SSTMI team in May 2022. It details the exercises, sets, reps, loads, and other parameters for Session 1 of Week 3. Metrics like weight, reps completed, and lifts performed are recorded for several athletes. The program focuses on compound exercises like cleans, squats, presses, and deadlifts, along with accessories. Core training is also included with a combo exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 7

    WEEK 3

    PARAMETER #1: Resistance training

    BOLASEPAK U16 SSTMI (MAY 2022)

    SESSION #1 CYCLE # SET/REP/REST/TEMPO/LOAD CYCLE # SET/REP/REST/TEMPO/LOAD

    Clean 4 set x 4 reps x 80% Strength

    Squat 4 set x 4 reps x 80%

    Bench Press 4 set x 4 reps x 80%

    Dead lift 4 set x 4 reps x 80%

    Combo biceps curl to shoulder press 4 set x 4 reps x 80%

    Front squat 4 set x 4 reps

    Lunges with dumbbell 4 set x 4 reps

    step up with bar 4 set x 4 reps

    VOLUME (TONS)

    CORE TRAINING

    CYCLE # SETS/REPS CYCLE # SETS/REPS

    SESSION #1

    Combo
    step
    biceps Lunges
    Bench up
    BIL NAMA BERAT Clean Squat Dead lift curl to with
    Press with
    shoulder dumbbell
    bar
    press

    1 FARIS 46 20 80 20 40 20 25 25

    2 ADIB AFDHAL 56 20 80 20 48 20 25 25

    3 IBRAHIM 58.2 20 80 20 48 20 25 25

    WEEK 3
    PARAMETER #1: Resistance training

    BOLASEPAK U16 SSTMI (MAY 2022)

    SESSION #1 CYCLE # CYCLE #

    SET/REP/REST/TEMPO/LOAD SET/REP/REST/TEMPO/LOAD

    Clean 4 set x 4 reps x 80% Strength

    Squat 4 set x 4 reps x 80%

    Bench Press 4 set x 4 reps x 80%

    Dead lift 4 set x 4 reps x 80%

    Combo biceps curl to shoulder press 4 set x 4 reps x 80%

    Front squat 4 set x 4 reps

    Lunges with dumbbell 4 set x 4 reps

    step up with bar 4 set x 4 reps

    VOLUME (TONS)

    CORE TRAINING

    CYCLE # SETS/REPS CYCLE # SETS/REPS

    SESSION #1

    Combo
    biceps Lunges step up
    Bench Dead
    BIL NAMA BERAT Clean Squat curl to with with
    Press lift
    shoulder dumbbell bar
    press

    1 FARIZ 58.7 30 90 30 88 20 30 30

    2 NURIZHARUDDIN 58.8 30 85 30 64 20 30 30

    3 FIRDAUS 59.5 30 85 30 64 20 30 30

    WEEK 3
    PARAMETER #1: Resistance training

    BOLASEPAK U16 SSTMI (MAY 2022)

    SESSION #1 CYCLE # CYCLE #

    SET/REP/REST/TEMPO/LOAD SET/REP/REST/TEMPO/LOAD

    Clean 4 set x 4 reps x 80% Strength

    Squat 4 set x 4 reps x 80%

    Bench Press 4 set x 4 reps x 80%

    Dead lift 4 set x 4 reps x 80%

    Combo biceps curl to shoulder press 4 set x 4 reps x 80%

    Front squat 4 set x 4 reps

    Lunges with dumbbell 4 set x 4 reps

    step up with bar 4 set x 4 reps

    VOLUME (TONS)

    CORE TRAINING

    CYCLE # SETS/REPS CYCLE # SETS/REPS

    SESSION #1

    Combo
    biceps Lunges
    Bench Dead step up
    BIL NAMA BERAT Clean Squat curl to with
    Press lift with bar
    shoulder dumbbell
    press

    1 AHMAD IRFAN 59.6 30 85 30 48 20 30 30

    2 SYAFHAM IKMAL 60.1 30 85 30 80 20 30 30

    3 MUKHAIRI 61.3 30 96 30 72 25 30 30

    WEEK 3
    PARAMETER #1: Resistance training

    BOLASEPAK U16 SSTMI (MAY 2022)

    SESSION #1 CYCLE # CYCLE #

    SET/REP/REST/TEMPO/LOAD SET/REP/REST/TEMPO/LOAD

    Clean 4 set x 4 reps x 80% Strength

    Squat 4 set x 4 reps x 80%

    Bench Press 4 set x 4 reps x 80%

    Dead lift 4 set x 4 reps x 80%

    Combo biceps curl to shoulder press 4 set x 4 reps x 80%

    Front squat 4 set x 4 reps

    Lunges with dumbbell 4 set x 4 reps

    step up with bar 4 set x 4 reps

    VOLUME (TONS)

    CORE TRAINING

    CYCLE # SETS/REPS CYCLE # SETS/REPS

    SESSION #1

    Combo
    biceps Lunges
    Bench Dead step up
    BIL NAMA BERAT Clean Squat curl to with
    Press lift with bar
    shoulder dumbbell
    press

    1 AZIM 61.9 30 70 30 88 25 30 30

    2 MOHD NASIP 62 30 95 30 72 25 30 30

    3 AIDIL FIRDAUS 62.4 30 104 30 72 25 30 30

    WEEK 3
    PARAMETER #1: Resistance training

    BOLASEPAK U16 SSTMI (MAY 2022)

    SESSION #1 CYCLE # CYCLE #

    SET/REP/REST/TEMPO/LOAD SET/REP/REST/TEMPO/LOAD

    Clean 4 set x 4 reps x 80% Strength

    Squat 4 set x 4 reps x 80%

    Bench Press 4 set x 4 reps x 80%

    Dead lift 4 set x 4 reps x 80%

    Combo biceps curl to shoulder press 4 set x 4 reps x 80%

    Front squat 4 set x 4 reps

    Lunges with dumbbell 4 set x 4 reps

    step up with bar 4 set x 4 reps

    VOLUME (TONS)

    CORE TRAINING

    CYCLE # SETS/REPS CYCLE # SETS/REPS

    SESSION #1

    Combo
    biceps Lunges
    Bench Dead step up
    BIL NAMA BERAT Clean Squat curl to with
    Press lift with bar
    shoulder dumbbell
    press

    1 ARIF 63.5 30 100 30 64 25 30 30

    2 AZNIL 63.5 30 90 30 80 25 30 30

    3 IMAN RAFAEI 66.3 30 90 30 80 25 30 30

    WEEK 3
    PARAMETER #1: Resistance training

    BOLASEPAK U16 SSTMI (MAY 2022)

    SESSION #1 CYCLE # CYCLE #

    SET/REP/REST/TEMPO/LOAD SET/REP/REST/TEMPO/LOAD

    Clean 4 set x 4 reps x 80% Strength

    Squat 4 set x 4 reps x 80%

    Bench Press 4 set x 4 reps x 80%

    Dead lift 4 set x 4 reps x 80%

    Combo biceps curl to shoulder press 4 set x 4 reps x 80%

    Front squat 4 set x 4 reps

    Lunges with dumbbell 4 set x 4 reps

    step up with bar 4 set x 4 reps

    VOLUME (TONS)

    CORE TRAINING

    CYCLE # SETS/REPS CYCLE # SETS/REPS

    SESSION #1

    Combo
    biceps Lunges
    Bench Dead step up
    BIL NAMA BERAT Clean Squat curl to with
    Press lift with bar
    shoulder dumbbell
    press

    1 AIKMAL 67.2 30 86 30 88 30 30 30

    2 ADAM FAHIMI 67.6 35 90 35 80 30 30 30

    3 ADAM FARHAN 68.9 35 90 35 80 35 30 30

    WEEK 3
    PARAMETER #1: Resistance training

    BOLASEPAK U16 SSTMI (MAY 2022)

    SESSION #1 CYCLE # CYCLE #

    SET/REP/REST/TEMPO/LOAD SET/REP/REST/TEMPO/LOAD

    Clean 4 set x 4 reps x 80% Strength

    Squat 4 set x 4 reps x 80%

    Bench Press 4 set x 4 reps x 80%

    Dead lift 4 set x 4 reps x 80%

    Combo biceps curl to shoulder press 4 set x 4 reps x 80%

    Front squat 4 set x 4 reps

    Lunges with dumbbell 4 set x 4 reps

    step up with bar 4 set x 4 reps

    VOLUME (TONS)

    CORE TRAINING

    CYCLE # SETS/REPS CYCLE # SETS/REPS

    SESSION #1

    Combo
    biceps Lunges step up
    Bench Dead
    BIL NAMA BERAT Clean Squat curl to with with
    Press lift
    shoulder dumbbell Dumbbell
    press

    1 AMIRUL AZHAR 71.2 35 90 35 104 24 35 30

    2 LUQMAN HAKIM 72.1 35 90 35 85 16 35 30

    3 RIEZMAN IRFAN 72.5 35 112 35 100 28 35 30

    4 FIRDAUS IRMAN 79.1 35 100 35 88 20 35 30

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