PROGRAM LATIHAN MAKRO MESO DAN MIKRO ATLET PENCA

IPSI KAB KUANSING MENUJU PORPROV 2022

DI KAB KUANSING

TANGGAL BULAN JAN FEB MARET APRIL MEI JUN JUL

MINGGU 2 9 16 23 30 6 13 20 27 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10
INTERNASIONAL
KOMPETISI
KALENDER

LOKASI

NASIONAL
REGIONAL
DAERAH PADA BULAN OKTOBER PORPROV DI KABUPATEN
TAHAPAN PERSIAPAN
FASE LATIHAN PERSIAPAN UMUM PERSIAPAN KHUSUS PRA KOM
SIKLUS MIKRO 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
P
E SIKLUS MESO 5:01 4:01
1 GENERAL FLWEIBELITY SPECIFIC FLEXIBILITY M
BIOMOTOR

R FLEXIBILITY

I 2 SPEED FORMING SPEED / AGILITY / QUICKNESS SPEED / AGILITY / QUICKNESS MA

O 3 STRENGTH ANATOMICAL ADAPTATION HYPERTROPY NEURAL ACTIVATION CONVERTION TO POWER
D SPECIFIC ENDURANCE (AEROBIC
I 4 ENDURANCE GENERAL ENDURANCE (AEROBIC FOUNDATION) ANAEROB AE
DEVELOPMENT)
S 1 PUKULAN TECNIK FOUNDATION COMBINATION TECNIK SPEC
TECNIK

A 2 TENDANGAN TECNIK FOUNDATION COMBINATION TECNIK SPEC

S 3 JATUHAN TECNIK FOUNDATION COMBINATION TECNIK SPEC
I
4 BELAAN TECNIK FOUNDATION COMBINATION TECNIK SPEC
TACTIK CONDISIONING SATUAN TACTIK PAKET SATUAN TACTIK S
PHISIKOLOGI PERFORMA FOUNDATION SP
SASARAN PRESTASI PIK 5 PIK 4 P
TEST PARAMETER UJIN COBA IN OUT

KONTROL MEDIS KM KM KM
KETERANGAN 100%
SE PEMBEBANAN

INTENSITAS 90% Chart Title Chart Title Chart

VOLUME 80%
80%
70%
60%
 PERSENTASE PEMBEBANAN
Chart Title Chart Title Chart
80%
PERFORMA 70%
70%
60% 60%
KETERANGAN 50%
FISIK 40%
TECNIK 30%
TACTIK 20%
20% 20%
20%
10%
MENTAL 10% 5% 5%
PENCAK SILAT
022

JUL AGUST SEPT OKCT NOV

17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27

KABUPATEN KUANSING
KOMPETISI
PRA KOMPETISI KOMPETISI UTAMA
29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48
2:01 1:00
MAINTENANCE FLEXIBILITY PORPROV 2022
MAINTENANCE SP. / AGIL. / QUICK
TO POWER (SPEED STRENGTH) T
R
NAEROB AEROB (ANAEROBIC THRESHOLD) A
SPECIFIC COMBINATION TECNIK N
SPECIFIC COMBINATION TECNIK S
I
SPECIFIC COMBINATION TECNIK S
SPECIFIC COMBINATION TECNIK I
SPECIFIC TACTIK COMPETION
SPECIFIC PERFORMAN COMPETION
PIK3 PIK 2 PIK 1
OUT

KM

Chart Title Chart Title

60%
 Chart Title Chart Title

60%

40%
30%

20%
10% 10%
10%

KETUA PELATIH

KURNIAWAN, ST
 Program Mikro Mingguan Pelat
IPSI Kabupaten Kuansing Menghadapi PO
Di Kabupaten Kuansing
Program: Tahap Persiapan umum minggu 1 ( 2-9 JAN)
Materi Senin Selasa Rabu

Metode Individu Individu Individu

Tempat Bebas Bebas Bebas
Jam
Free Warming Up Warming Up
(Holidey) Inti Inti
Pagi joging 20 menit nadi 140-150 joging 20 menit nadi 140-150
aerobic foundation sprint 300 meter 3x sprint 300 meter 3x
speed sprint 100 meter 3x sprint 100 meter 3x
flexibelity sprint 50 meter 3x sprint 50 meter 3x
suthle run 4x5m 3x pengulangan suthle run 4x5m 3x pengulangan
strenght push up 35 push up 35
shit up 40 shit up 40
beck up 35 beck up 35
split max 3x split max 3x

Metode Terpimpin Individu Individu

Tempat wm camp Bebas Bebas
Jam 16.00 Wib
Warming Up Warming Up Warming Up
Inti Inti Inti
Sore joging 30 menit nadi 130-140 joging 20 menit nadi 140-150 joging 20 menit nadi 130-141
aerobic foundation circuit training sprint 300 meter 3x sprint 300 meter 3x
strenght adaptasi 30 dtik istirahat stiap pos sprint 100 meter 3x sprint 100 meter 3x
mencangkup 10 detik sprint 50 meter 3x sprint 50 meter 3x
semua otot tubuh 5 x repetisi suthle run 4x5m 3x pengulangan suthle run 4x5m 3x pengulangan
 teknik istirahat setiap pengulangan push up 35 push up 35
1 menit shit up 40 shit up 40
memperkuat teknik dasar beck up 35 beck up 35
coolingdow dan tutup tendangan sabit 100 x tendangan T 100 x

Program: Tahap Persiapan umum minggu 2

Materi Senin Selasa Rabu

Metode Individu Individu Individu

Tempat Bebas Bebas Bebas
Jam
Free Warming Up Warming Up
(Holidey) Inti Inti
Pagi joging 30 menit nadi 140-150 joging 30 menit nadi 140-150
aerobic foundation sprint 300 meter 3x sprint 300 meter 3x
speed sprint 100 meter 3x sprint 100 meter 3x
flexibelity sprint 50 meter 3x sprint 50 meter 3x
suthle run 4x5m 3x pengulangan suthle run 4x5m 3x pengulangan
strenght push up 35 push up 35
shit up 40 shit up 40
beck up 35 beck up 35
split max 3x split max 3x
squad jack 30 x 5 repetisi squad jack 30 x 5 repetisi
Metode Terpimpin Individu Individu
Tempat wm camp Bebas Bebas
Jam 16.00 Wib
Warming Up Warming Up Warming Up
Inti Inti Inti
Sore joging 30 menit nadi 130-140 joging 30 menit nadi 140-150 joging 30 menit nadi 140-150
aerobic foundation circuit training sprint 300 meter 3x sprint 300 meter 3x
strenght adaptasi 30 dtik istirahat stiap pos sprint 100 meter 3x sprint 100 meter 3x
 mencangkup 10 detik sprint 50 meter 3x sprint 50 meter 3x
semua otot tubuh 5 x repetisi suthle run 4x5m 3x pengulangan suthle run 4x5m 3x pengulangan
teknik istirahat setiap pengulangan push up 35 push up 35
1 menit shit up 40 shit up 40
memperkuat teknik dasar beck up 35 beck up 35
coolingdow dan tutup squad jack 30 x 5 repetisi squad jack 30 x 5 repetisi
tendangan sabit 100 x tendangan T 100 x

Program: Tahap Persiapan umum minggu 3

Materi Senin Selasa Rabu

Metode Individu Individu Individu

Tempat Bebas Bebas Bebas
Jam
Free Warming Up Warming Up
(Holidey) Inti Inti
Pagi joging 45 menit nadi 140-150 joging 45 menit nadi 140-150
aerobic foundation sprint 300 meter 4x sprint 300 meter 4x
speed,agality,quickness sprint 100 meter 5x sprint 100 meter 5x
flexibelity sprint 50 meter 5x sprint 50 meter 5x
suthle run 4x5m 5x pengulangan suthle run 4x5m 5x pengulangan
strenght push up 40 push up 40
shit up 50 shit up 50
beck up 35 beck up 35
squad jack 30 x 6 repetisi squad jack 30 x 6 repetisi

Metode Terpimpin Individu Individu

Tempat wm camp Bebas Bebas
Jam 16.00 Wib
Warming Up Warming Up Warming Up
Inti Inti Inti
Sore Warming Up joging 45 menit nadi 140-150 joging 45 menit nadi 140-150
 aerobic foundation
strenght adaptasi
mencangkup
semua otot tubuh
teknik
speed,agality,quickness
Inti sprint 100 meter 5x
abc run 10 menit sprint 50 meter 5x
circuit training rocking plank 2 menit 5 x
1 menit istirahat stiap pos side to taps plank 2 menit 5x
10 detik lari zig zag lintasan 8 m 12x
6 x repetisi tendangan sabit 200 x
pikulan 200 x
sprint 100 meter 5x
sprint 50 meter 5x
rocking plank 2 menit 5 x
side to taps plank 2 menit 5x
lari zig zag lintasan 8 m 12x
tendangan lurus 200 x
tendangan T 200 x

2-5 menit
memperkuat teknik dasar

Program: Tahap Persiapan umum minggu 4

Materi Senin Selasa Rabu

Metode Individu Individu Individu

Tempat Bebas Bebas Bebas
Jam
Free Warming Up Warming Up
(Holidey) Inti Inti
Pagi joging 45 menit nadi 140-150 joging 45 menit nadi 140-150
aerobic foundation sprint 300 meter 4x sprint 300 meter 4x
speed sprint 100 meter 5x sprint 100 meter 5x
flexibelity sprint 50 meter 5x sprint 50 meter 5x
suthle run 4x5m 5x pengulangan suthle run 4x5m 5x pengulangan
strenght push up 40 push up 40
shit up 50 shit up 50
beck up 35 beck up 35
squad jack 30 x 6 repetisi squad jack 30 x 6 repetisi

Metode Terpimpin Individu Individu

Tempat wm camp Bebas Bebas
Jam 16.00 Wib
Warming Up Warming Up Warming Up
Inti Inti Inti
 Sore joging 45 menit nadi 140-150 joging 45 menit nadi 140-150 joging 45 menit nadi 140-150
aerobic foundation dreel training SAQ sprint 100 meter 5x sprint 100 meter 5x
strenght adaptasi memperkuat teknik dasar sprint 50 meter 5x sprint 50 meter 5x
mencangkup rocking plank 2 menit 5 x rocking plank 2 menit 5 x
semua otot tubuh side to taps plank 2 menit 5x side to taps plank 2 menit 5x
teknik lari zig zag lintasan 8 m 12x lari zig zag lintasan 8 m 12x
tendangan sabit 200 x tendangan lurus 200 x
pikulan 200 x tendangan T 200 x
tendangan sabit 100 x tendangan T 100 x
m Mikro Mingguan Pelatda
uansing Menghadapi PORPROV 2022
Kabupaten Kuansing
Kamis Jum'at Sabtu Minggu

Individu Individu Individu Individu

Bebas Bebas Bebas Bebas

Warming Up Warming Up Warming Up Warming Up

Inti Inti Inti Inti
joging 40 menit nadi 140-150 joging 15 menit nadi 140-150 free
push up 45 sprint 300 meter 2x
shit up 50 sprint 100 meter 2x
beck up 40 sprint 50 meter 3x
split max 3x suthle run 4x5m 2x pengulangan
push up 35
shit up 40
beck up 35
split max 3x

Individu Terpimpin Individu Individu

Bebas wm camp Bebas Bebas
16.00 Wib
Wrming Up Warming Up Wrming Up Free
Inti Inti Inti
joging 20 menit nadi 140-150 joging 30 menit nadi 140-150 joging 15 menit nadi 140-150
sprint 300 meter 3x circuit training sprint 300 meter 2x
sprint 100 meter 3x 30 dtik istirahat stiap pos sprint 100 meter 2x
sprint 50 meter 3x 10 detik sprint 50 meter 3x
suthle run 4x5m 3x pengulangan 5 x repetisi suthle run 4x5m 3x pengulangan
 push up 35 istirahat setiap pengulangan push up 35
shit up 40 1 menit shit up 40
beck up 35 memperkuat teknik dasar beck up 35
tendangan lurus 100 x coolingdow dan tutup pukulan 100 x

Kamis Jum'at Sabtu Minggu

Individu Individu Individu Individu

Bebas Bebas Bebas Bebas

Warming Up Warming Up Warming Up Warming Up

Inti Inti Inti Inti
joging 40 menit nadi 140-150 joging 20 menit nadi 140-150
push up 45 sprint 300 meter 2x
shit up 50 sprint 100 meter 2x
beck up 40 sprint 50 meter 3x
split max 3x suthle run 4x5m 2x pengulangan
push up 35
shit up 40
beck up 35
split max 3x
squad jack 30 x 3 repetisi
Individu Terpimpin Individu Individu
Bebas wm camp Bebas Bebas
16.00 Wib
Wrming Up Warming Up Wrming Up Free
Inti Inti Inti
joging 30 menit nadi 140-150 joging 30 menit nadi 140-150 joging 20 menit nadi 140-150
sprint 300 meter 3x circuit training sprint 300 meter 2x
sprint 100 meter 3x 30 dtik istirahat stiap pos sprint 100 meter 2x
 sprint 50 meter 3x 10 detik sprint 50 meter 3x
suthle run 4x5m 3x pengulangan 5 x repetisi suthle run 4x5m 3x pengulangan
push up 35 istirahat setiap pengulangan push up 35
shit up 40 1 menit shit up 40
beck up 35 memperkuat teknik dasar beck up 35
squad jack 30 x 5 repetisi coolingdow dan tutup squad jack 30 x 3 repetisi
tendangan lurus 100 x pukulan 100 x

Kamis Jum'at Sabtu Minggu

Individu Individu Individu Individu

Bebas Bebas Bebas Bebas

Warming Up Warming Up Warming Up Warming Up

Inti Inti Inti Inti
joging 45 menit nadi 140-150 joging 30 menit nadi 140-150
sprint 300 meter 4x sprint 300 meter 3x
sprint 100 meter 5x sprint 100 meter 3x
sprint 50 meter 5x sprint 50 meter 3x
suthle run 4x5m 5x pengulangan suthle run 4x5m 3x pengulangan
push up 40 push up 40
shit up 50 shit up 50
beck up 35 beck up 35
squad jack 30 x 6 repetisi squad jack 30 x 6 repetisi

Individu Terpimpin Individu Individu

Bebas wm camp Bebas Bebas
16.00 Wib
Wrming Up Warming Up Wrming Up Free
Inti Inti Inti
joging 45 menit nadi 140-150 Warming Up joging 30 menit nadi 140-150
 sprint 100 meter 5x Inti
sprint 50 meter 5x abc run 10 menit
rocking plank 2 menit 5 x circuit training
side to taps plank 2 menit 5x 1 menit istirahat stiap pos
lari zig zag lintasan 8 m 12x 10 detik
tangkapan 200 x 6 x repetisi
istirahat setiap pengulangan
2-5 menit
memperkuat teknik dasar
sprint 300 meter 3x
sprint 100 meter 3x
sprint 50 meter 3x
suthle run 4x5m 3x pengulangan
push up 40
shit up 50
beck up 35

Kamis Jum'at Sabtu Minggu

Individu Individu Individu Individu

Bebas Bebas Bebas Bebas

Warming Up Warming Up Warming Up Warming Up

Inti Inti Inti Inti
joging 45 menit nadi 140-150 joging 30 menit nadi 140-150 free
sprint 300 meter 4x sprint 300 meter 3x
sprint 100 meter 5x sprint 100 meter 3x
sprint 50 meter 5x sprint 50 meter 3x
suthle run 4x5m 5x pengulangan suthle run 4x5m 3x pengulangan
push up 40 push up 40
shit up 50 shit up 50
beck up 35 beck up 35
squad jack 30 x 6 repetisi squad jack 30 x 6 repetisi

Individu Terpimpin Individu Individu

Bebas wm camp Bebas Bebas
16.00 Wib
Wrming Up Warming Up Wrming Up Free
Inti Inti Inti
joging 45 menit nadi 140-150
sprint 100 meter 5x
sprint 50 meter 5x
rocking plank 2 menit 5 x
side to taps plank 2 menit 5x
lari zig zag lintasan 8 m 12x
tangkapan 200 x
joging 45 menit nadi 140-150 joging 30 menit nadi 140-150
dreel training SAQ sprint 300 meter 3x
memperkuat teknik dasar sprint 100 meter 3x
sprint 50 meter 3x
suthle run 4x5m 3x pengulangan
push up 40
shit up 50
beck up 35
KETUA PELATIH
KURNIAWAN, ST
Itensitas Senin Selasa Rabu Kamis Jum’at Sabtu Minggu
High
Medium
Low
Free

5:1 Senin Selasa Rabu Kamis Jum’at Sabtu Minggu

PAGI L M M L H R
SORE H M M M H R
Itensitas Senin Selasa Rabu Kamis Jum’at Sabtu Minggu
High
Medium
Low
Free

5:1 Senin Selasa Rabu Kamis Jum’at Sabtu Minggu

PAGI L M M L H R
SORE H M M M H R
Itensitas Senin Selasa Rabu Kamis Jum’at Sabtu Minggu
High
Medium
Low
Free

5:1 Senin Selasa Rabu Kamis Jum’at Sabtu Minggu

PAGI L M M L H R
SORE H M M M H R
Itensitas Senin Selasa Rabu Kamis Jum’at Sabtu Minggu
High
Medium
Low
Free

5:1 Senin Selasa Rabu Kamis Jum’at Sabtu Minggu

PAGI L M M L H R
SORE H M M M H R