EVENT : MIDDLE AND LONG DISTANCE

COACH : M. JIRONI RIDUAN

2017 ANNUAL TRAINING PLAN
TRAINING OBJECTIVE
ATHLETES NAME
PERFORMANCE TARGET TEST/STANDARDS PHYSICAL PREPARATION TECHNICAL PREPARATION TACTICAL PREPARATION PSYCHOLOGICAL PREPARATION
(1) LAVANESWARY A/P PATHAMANATHAN (T2) (1) CLOCK PERSONAL BEST AT MSSM (1) SCHOOL FITNESS TEST (1) CARDIOVASCULAR ENDURANCE (1) RUNNING TECHNIQUE (1) RUNNING PACE (1) GOAL SETTING
(2) AINAA BALQIS (T1) MEET AND JUNIOR CHAMPIONSHIP (2) EVENT SPESIFIC TEST (AEROBIC + ANAEROBIC CAPACITY) (2) ARM MOVEMENT' (2) OVERTAKING (2) RELAXATION
(2) MSSM MEDALIST (3 GOLD MEDAL) (3) TIME CLOCK AT OPEN COMP. (2) SPEED ENDURANCE (3) FOOT PLACEMENT (3) FINAL KICK / FINISHING LINE (3) POSITIVE SELF TALK
(3) NATIONAL MEET (PERSONAL BEST) (4) TIME TRIAL (3) STRENGHT ENDURANCE AND POWER (4) BODY LEAN / POSTURE (4) FRONT AND BACK RUNNER (4) CONCENTRATION
(4) 4 ATHLETES REPRESENT MALAYSIA (a) VCR TEST : 30 AND 45 MINUTE (GENERAL MUSCULAR DEVELOPMENT) (5) CURVE RUNNING (5) BLOCKING AND BREAK-AWAY (5) SELF IMAGERY
TO INTERNATIONAL MEETS (b) 120m; 300m; 600m; 1000m; 2.4km (4) IMPROVE AGILITY AND FLEXIBILITY (6) STANDING START AT STARTING LINE (6) RABBIT / PACE MAKER
(5) 8 ATHLETES REPRESENT STATE TO (c) STRENGTH TEST (1RM) DURING GENERAL PREPARATION (7) STEEPLE CHASE HURDLE CLEARANCE / (7) CRITICAL DECISION MAKING DURING
MSSM CHAMPIOSNHIP (d) VO2MAX EVALUATION (5) IMPROVE MAXIMUM AEROBIC CAPACITY TOUCH AND WATER JUMPS THE COMPETITION
(6) 2 ATHLETES REPRESENT MALAYSIA DURING COMPETITION PHASE
TO LITTLE ATHLETICS CHAMPS.

MONTHS DECEMBER JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER
SUNDAY 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26
MONDAY 5 12 19 26 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 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27
TUESDAY 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28
DATES
WEDNESDAY 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29
THURSDAY 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30
FRIDAY 2 9 16 23 30 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24
SATURDAY 3 10 17 24 31 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
DOMESTICS X X X X X X X X X
INTERNATIONAL X
CONFIRM / EXPECT E E C C C C E C E E
CALENDAR OF COMPETITIONS

MSSM BALAPAN DAN PADANG, PULAU PINANG

FITNESS TEST 1 (BEEP TEST 1) ; VCR TEST

FITNESS TEST 2 (BEEP TEST 2); VCR TEST

LIGA BALAPAN DAN PADANG SIRKIT 1

LIGA BALAPAN DAN PADANG SIRKIT 2

LIGA BALAPAN DAN PADANG SIRKIT 3

MELAKA UNDER AND OVERDISTANCE
MEETS/LOCATION

MSSM CROSS COUNTRY

TIME TRIAL 1

TIME TRIAL 3

BJSS ICE
PREPARATION COMPETITION TRANSITION
TRAINING PHASE
GPP SPP
COMPETITION PRE-COMP TRANSITION
MESO-CYCLES 1 42 3 5
PERIODIZATION

MACRO-CYCLES 1
MICRO-CYCLES 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 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62
STRENGTH Anatomical adapt. Gen.strength Strenght endurance Strength endurance + power explosive Maintain event spesific strenght Maintain strenght
ENDURANCE Fisiology adapt. Gen.endurance Endurance + speed endurance Event spesific endurance (ECE) Maintain event spesific endurance Maintain endurance
SPEED Gen.speed Develop and maintain max.speed Dev.optimal speed Maintain optimal speed Maintain speed
SKILL ACQUISITION Fundamental skill Spesific skill Simulation spesific / advanced skill simulation + perfection Introduction of new skill
PSYCHOLOGICAL Goal setting + basic mental skill Self imagery Simulate competition strategy Goal performance state Basic mental skill
ENERGY SYSTEM AE 75% : AN 20% : ATP-CP 5% AE 50% : AN 40% : ATP-CP 10% AE 30% : AN 60% : ATP-CP 10% Maintain aerobic energy system
COMPETITION RATING 3 3 4 3 3 3 3 5 5 5
PEAKING INDEX 2 2 3 3 3 4 4 5 4 3
TESTING DATES X X X 3 3 4 3 3 3 3 5 5 4
CAMP / SEMI-CAMP X X X
MAJOR TRAINING PERIOD Training (11 weeks) C C TR C C TR C C C TR C C TR C TR C Training (9 weeks) C TR C Training (21 weeks)
HOUR / SESSION 10 - 12 Session 9 - 11 Session 8 - 9 Session
MEDICAL SCREENING
BODY COMPOSITION X X X X X X X X X
PERIODIC TEAM MEETING X X X X X
PEAKING 100%
VOLUME 90%
TRAINING FACTORS

INTENSITY 80%
70%
60%
50%
PHYSICAL 40%
TECHNICAL 30%
TACTICAL 20%
PSYCHOLOGICAL 10%
EVENT : MLD

COACH : M. JIRONI RIDUAN

2016 ANNUAL TRAINING PLAN
ATHLETES NAME TRAINING OBJECTIVES
(1) FARADILAH RAZNIE PERFORMANCE TESTS/STANDARDS PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.
(2) MUHAMMAD ZAQWAN (1) CLOCK PERSONAL BEST AT MSSM MEET (1) FITNESS TEST (1) CARDIOVASCULAR ENDURANCE (1) RUNNING STYLE (1) RUNNING PACE (1) GOAL SETTING
(3) PUSPA LETCHUMY (2) TARGET MSSM MEDALIST - SILVER (2) EVENT SPECIFIC TEST (AEROBIC + ANAEROBIC) (2) ARM MOVEMENT (2) OVERTAKING (2) RELAXATION
(4) MUHAMMAD AFFIQ (3) CLOCK PB IN NATIONAL JUNIOR MEET (3) SCHOOL FITNESS TEST (2) SPEED ENDURANCE (3) FOOT PLACEMENT (3) FINAL KICK (3) POSITIVE SELF TALK
(5) MUHAMMAD IMAN (4) NATIONAL MEET - 1 GOLD MEDAL (4) TIME CLOCK AT OPEN COMP. (3) STRENGHT TRAINING (GENERAL (4) BODY LEAN (4) CONCENTRATION
(6) MOHD AMIRUL (5) SUKMA 1 GOLD / 1 SILVER (5) TIME TRIAL : MUSCULAR DEV.) (5) CURVE RUNNING (5) IMAGERY
(7) ARIFATUL SOFIA (6) MSSM 3 GOLD / 1 SILVER TT = 1000m ; 600m ; 300m ; 120m (4) AGILITY + FLEXIBILITY (6) STANDING START
(7) STEEPLE CHASE
JUMP/WATER CLEARANCE
MONTHS JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OKTOBER NOVEMBER DECEMBER
MONDAY 4 11 18 25 1 8 15 22 29 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26
TUESDAY 5 12 19 26 2 9 16 23 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27
WEDNESDAY 6 13 20 27 3 10 17 24 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28
DATES
THURSDAY 7 14 21 28 4 11 18 25 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29
FRIDAY 1 8 15 22 29 5 12 19 26 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
SATURDAY 2 9 16 23 30 6 13 20 27 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31
SUNDAY 3 10 17 24 31 7 14 21 28 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25
DOMESTICS x x x x x x x x x x x x x
INTERNATIONAL x
CONFIRM / EXPECT x x x x x x x x x

Kejohanan Olahraga Juniors & Terbuka Melaka

CALENDAR OF COMPETITIONS

MSSM - Balapan dan Padang - (Terengganu)

Melaka Under Distance / Perak all comers

MSSM - Merentas Desa N.9 / Pahang Open

24th Little Athletics International / Perak Athletics Open

Johor Open, EDUCITY / Kedah Open, Alor Star
Penang - Open / Junior Athletics Championship,USM

Kejohanan Olahraga Terbuka Negeri Sembilan,USIM

SUKMA 2016 - SARAWAK / ASG Chiang Mai 23-31

Kejohanan Olahraga Terbuka Selangor - MSN Track
FTAAA- All Comers Meet, Bukit Jalil

Kejohanan Olahraga Terbuka Sarawak

MEETS/LOCATION

FTAAA -Under Distance, Bukit Jalil

Melaka - Kejohanan All Comers

GENERAL SPECIFIC
JUNIOR COMPETITION MAINTENANCE GENERAL PREPARATION + SPECIFIC PREPARATION TRANSITION
PREPARATION PREPARATION
TRAINING PHASE
ELITE GENERAL PREPARATION SPECIFIC PREPARATION COMPETITION MAINTENANCE TRANSITION
PERIODIZATION

MESO-CYCLES 1 2 3 4 5 6 7 8 9 10 11 12
MACRO-CYCLES 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 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61
MICRO-CYCLES
STRENGTH General Strength/Anatomical Adaptation Strength Endurance + Max. Strength Power + Maintain Power TS General Strength + Strength Endurance
ENDURANCE General Endurance Specific Endurance Maintain Specific Endurance General Endurance + Recovery
SPEED General Speed Dev. Max Speed Maximum Speed Maintain Maximum Speed TS General Speed + Recovery
SKILL ACQUISITION Fundamental Skills Specific Ad. Skills Simulation Perfection TS Simulation + Fundamental Skills + Recovery
PSYCHOLOGICAL Goal Setting + Basic Mental Skills Focu Plan + Simulate Competition Strategies Goal Performance TS Goal Performance State + Goal Setting
ENERGY SYSTEM O2 (Aerobic) O2 (Aerobic + Anaerobic) Anaerobic Alactic Asid O2 (Aerobic + Anaerobic) TS O2 (Aerobic + Anaerobic) + Recovery
COMPETITION RATING
PEAKING INDEX
TESTING DATES
CAMP / SEMI-CAMP
MAJOR TRAINING PERIODS GP : 6 - 12 WEEKS SP : 5 - 7 WEEKS COM : 8 - 13 WEEKS M : 13 - 21 WEEKS GP + SP : 23 WEEKS TR : 6 - 8 WEEKS
PEAKING 100%
VOLUME 90%
TRAINING FACTORS

INTENSITY 80%
70%
60%
50%
PHYSICAL 40%
TECHNICAL 30%
TACTICAL 20%
PSYCHOLOGICAL 10%
EVENT : MIDDLE AND LONG DISTANCE

COACH : M. JIRONI RIDUAN

2017 ANNUAL TRAINING PLAN
TRAINING OBJECTIVE
ATHLETES NAME
PERFORMANCE TARGET TEST/STANDARDS PHYSICAL PREPARATION TECHNICAL PREPARATION TACTICAL PREPARATION PSYCHOLOGICAL PREPARATION
(1) MOHAMAD AMIRUL ARIF (T5) (1) CLOCK PERSONAL BEST AT MSSM (1) SCHOOL FITNESS TEST (1) CARDIOVASCULAR ENDURANCE (1) RUNNING TECHNIQUE (1) RUNNING PACE (1) GOAL SETTING
(2) PUSPA LETCHUMY A/P JAINTHERAN (T5) MEET AND JUNIOR CHAMPIONSHIP (2) EVENT SPESIFIC TEST (AEROBIC + ANAEROBIC CAPACITY) (2) ARM MOVEMENT' (2) OVERTAKING (2) RELAXATION
(2) MSSM MEDALIST (3 GOLD MEDAL) (3) TIME CLOCK AT OPEN COMP. (2) SPEED ENDURANCE (3) FOOT PLACEMENT (3) FINAL KICK / FINISHING LINE (3) POSITIVE SELF TALK
(3) NATIONAL MEET (1 GOLD MEDAL) (4) TIME TRIAL (3) STRENGHT ENDURANCE AND POWER (4) BODY LEAN / POSTURE (4) FRONT AND BACK RUNNER (4) CONCENTRATION
(4) 2 ATHLETES REPRESENT MALAYSIA (a) VCR TEST : 30 AND 45 MINUTE (GENERAL MUSCULAR DEVELOPMENT) (5) CURVE RUNNING (5) BLOCKING AND BREAK-AWAY (5) SELF IMAGERY
TO INTERNATIONAL MEETS (b) 120m; 300m; 600m; 1000m; 2.4km (4) IMPROVE AGILITY AND FLEXIBILITY (6) STANDING START AT STARTING LINE (6) RABBIT / PACE MAKER (6) SELF CONFIDENT
(5) 2 ATHLETES REPRESENT MALAYSIA (c) STRENGTH TEST (1RM) DURING GENERAL PREPARATION (7) STEEPLE CHASE HURDLE CLEARANCE / (7) CRITICAL DECISION MAKING DURING
TO SEA YOUTH CHAMPIONSHIP (d) VO2MAX EVALUATION (5) IMPROVE MAXIMUM AEROBIC CAPACITY TOUCH AND WATER JUMPS THE COMPETITION
(6) 1 ATHLETE REPRESENT MALAYSIA DURING COMPETITION PHASE
TO ASEAN SCHOOL GAMES

MONTHS DECEMBER JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER
SUNDAY 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26
MONDAY 5 12 19 26 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 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27
TUESDAY 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28
DATES
WEDNESDAY 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29
THURSDAY 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30
FRIDAY 2 9 16 23 30 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24
SATURDAY 3 10 17 24 31 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
DOMESTICS X X X X X X X X X X X
INTERNATIONAL X X X X X
CONFIRM / EXPECT E E E C E C E E E E C E E C

SOUTH EAST ASIA YOUTH ATHLETICS CHAMP.,PHI

2ND ASIAN YOUTH ATHLETICS CHAMP.,BANGKOK

NEGERI SEMBILAN OPEN ATHLETICS MEET, NILAI
CALENDAR OF COMPETITIONS

MSSM BALAPAN DAN PADANG, PULAU PINANG

NATIONAL JUNIOR ATHLETICS MEET, KANGAR

MALAYSIA OPEN ATHLETICS CHAMPIONSHIP
FITNESS TEST 1 (BEEP TEST 1) ; VCR TEST

SOUTH EAST ASEAN GAMES (SEA GAMES)

FITNESS TEST 2 (BEEP TEST 2); VCR TEST

TERENGGANU OPEN ATHLETICS MEET

ASEAN SCHOOL GAMES, SINGAPORE

SELANGOR OPEN ATHELTICS MEET
MEETS/LOCATION

MSSJ BALAPAN DAN PADANG

PERAK ALL COMERS, UPSI

MSSM CROSS COUNTRY

MSSJ CROSS COUNTRY
TIME TRIAL 1

TIME TRIAL 2

TIME TRIAL 3
PREPARATION COMPETITION TRANSITION
TRAINING PHASE
GPP COMPETITION SPP PRE-COMP TRANSITION
MESO-CYCLES 1 4 2 3 5
PERIODIZATION

MACRO-CYCLES 1
MICRO-CYCLES 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 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62
STRENGTH Anatomical adapt. Gen.strength Strenght endurance Strength endurance + power explosive Maintain event spesific strenght Maintain strenght
ENDURANCE Fisiology adapt. Gen.endurance Endurance + speed endurance Event spesific endurance (ECE) Maintain event spesific endurance Maintain endurance
SPEED Gen.speed Develop and maintain max.speed Dev.optimal speed Maintain optimal speed Maintain speed
SKILL ACQUISITION Fundamental skill Spesific skill Simulation spesific / advanced skill simulation + perfection Introduction of new skill
PSYCHOLOGICAL Goal setting + basic mental skill Self imagery Simulate competition strategy Goal performance state Basic mental skill
ENERGY SYSTEM AE 75% : AN 20% : ATP-CP 5% AE 50% : AN 40% : ATP-CP 10% AE 30% : AN 60% : ATP-CP 10% Maintain aerobic energy system
COMPETITION RATING 3 3 3 4 3 4 5 5 5 5 4 5 5
PEAKING INDEX 2 2 3 3 3 4 3 3 4 3 4 5 5 2 5 4
TESTING DATES X X X X X X
CAMP / SEMI-CAMP X X X
MAJOR TRAINING PERIOD Training (11 weeks) C C TR C C TR C C C TR C C TR C TR C Training (9 weeks) C TR C Training (21 weeks)
HOUR / SESSION 10 - 12 Session 9 - 11 Session 8 - 9 Session
MEDICAL SCREENING
BODY COMPOSITION X X X X X X X X X
PERIODIC TEAM MEETING X X X X X
PEAKING 100%
VOLUME 90%
TRAINING FACTORS

INTENSITY 80%
70%
60%
50%
PHYSICAL 40%
TECHNICAL 30%
TACTICAL 20%
PSYCHOLOGICAL 10%
EVENT : MIDDLE AND LONG DISTANCE

COACH : M. JIRONI RIDUAN

2017 ANNUAL TRAINING PLAN
TRAINING OBJECTIVE
ATHLETES NAME
PERFORMANCE TARGET TEST/STANDARDS PHYSICAL PREPARATION TECHNICAL PREPARATION TACTICAL PREPARATION PSYCHOLOGICAL PREPARATION
(1) DINESH VARMA A/L SELVAM (T4) (1) CLOCK PERSONAL BEST AT MSSM (1) SCHOOL FITNESS TEST (1) CARDIOVASCULAR ENDURANCE (1) RUNNING TECHNIQUE (1) RUNNING PACE (1) GOAL SETTING
(2) CHONG HUI PING (T3) MEET AND JUNIOR CHAMPIONSHIP (2) EVENT SPESIFIC TEST (AEROBIC + ANAEROBIC CAPACITY) (2) ARM MOVEMENT' (2) OVERTAKING (2) RELAXATION
(3) PADHMALOSHINI A/P JAYASEELAN (T3) (2) MSSM MEDALIST (3 GOLD MEDAL) (3) TIME CLOCK AT OPEN COMP. (2) SPEED ENDURANCE (3) FOOT PLACEMENT (3) FINAL KICK / FINISHING LINE (3) POSITIVE SELF TALK
(4) ZAIYUSRI BIN ZAINON (T3) (3) NATIONAL MEET (PERSONAL BEST) (4) TIME TRIAL (3) STRENGHT ENDURANCE AND POWER (4) BODY LEAN / POSTURE (4) FRONT AND BACK RUNNER (4) CONCENTRATION
(5) IMAN NUR KAMIL BIN MUMAHAD HATA (T4) (4) 4 ATHLETES REPRESENT MALAYSIA (a) VCR TEST : 30 AND 45 MINUTE (GENERAL MUSCULAR DEVELOPMENT) (5) CURVE RUNNING (5) BLOCKING AND BREAK-AWAY (5) SELF IMAGERY
(6) MUHAMMAD AFFIQ BIN MOHD FADZLI (T4) TO INTERNATIONAL MEETS (b) 120m; 300m; 600m; 1000m; 2.4km (4) IMPROVE AGILITY AND FLEXIBILITY (6) STANDING START AT STARTING LINE (6) RABBIT / PACE MAKER
(7) ARIFATUL SOFIA BINTI AMIRRAHIMIN (T4) (5) 8 ATHLETES REPRESENT STATE TO (c) STRENGTH TEST (1RM) DURING GENERAL PREPARATION (7) STEEPLE CHASE HURDLE CLEARANCE / (7) CRITICAL DECISION MAKING DURING
(8) THILAGAVATHI A/P RAJASOORIAH (T3) MSSM CHAMPIOSNHIP (d) VO2MAX EVALUATION (5) IMPROVE MAXIMUM AEROBIC CAPACITY TOUCH AND WATER JUMPS THE COMPETITION
(6) 2 ATHLETES REPRESENT MALAYSIA DURING COMPETITION PHASE
TO LITTLE ATHLETICS CHAMPS.

MONTHS DECEMBER JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER
SUNDAY 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26
MONDAY 5 12 19 26 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 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27
TUESDAY 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28
DATES
WEDNESDAY 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29
THURSDAY 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30
FRIDAY 2 9 16 23 30 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24
SATURDAY 3 10 17 24 31 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
DOMESTICS X X X X X X X X X
INTERNATIONAL X
CONFIRM / EXPECT E E C C C C E C E E

NEGERI SEMBILAN OPEN ATHLETICS MEET, NILAI

CALENDAR OF COMPETITIONS

MSSM BALAPAN DAN PADANG, PULAU PINANG

PERLIS AND PAHANG OPEN ATHLETICS MEET
FITNESS TEST 1 (BEEP TEST 1) ; VCR TEST

SOUTH EAST ASEAN GAMES (SEA GAMES)

FITNESS TEST 2 (BEEP TEST 2); VCR TEST

25TH LITTLE ATHLETICS CHAMPIONSHIP

TERENGGANU OPEN ATHLETICS MEET
MELAKA UNDER AND OVERDISTANCE

SELANGOR OPEN ATHELTICS MEET

MEETS/LOCATION

PERAK OPEN ATHLETICS MEET

MSSM CROSS COUNTRY
TIME TRIAL 1

TIME TRIAL 3
PREPARATION COMPETITION TRANSITION
TRAINING PHASE
GPP SPP
COMPETITION PRE-COMP TRANSITION
MESO-CYCLES 1 42 3 5
PERIODIZATION

MACRO-CYCLES 1
MICRO-CYCLES 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 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62
STRENGTH Anatomical adapt. Gen.strength Strenght endurance Strength endurance + power explosive Maintain event spesific strenght Maintain strenght
ENDURANCE Fisiology adapt. Gen.endurance Endurance + speed endurance Event spesific endurance (ECE) Maintain event spesific endurance Maintain endurance
SPEED Gen.speed Develop and maintain max.speed Dev.optimal speed Maintain optimal speed Maintain speed
SKILL ACQUISITION Fundamental skill Spesific skill Simulation spesific / advanced skill simulation + perfection Introduction of new skill
PSYCHOLOGICAL Goal setting + basic mental skill Self imagery Simulate competition strategy Goal performance state Basic mental skill
ENERGY SYSTEM AE 75% : AN 20% : ATP-CP 5% AE 50% : AN 40% : ATP-CP 10% AE 30% : AN 60% : ATP-CP 10% Maintain aerobic energy system
COMPETITION RATING 3 3 4 3 3 3 3 5 5 5
PEAKING INDEX 2 2 3 3 3 4 4 5 4 3
TESTING DATES X X X 3 3 4 3 3 3 3 5 5 4
CAMP / SEMI-CAMP X X X
MAJOR TRAINING PERIOD Training (11 weeks) C C TR C C TR C C C TR C C TR C TR C Training (9 weeks) C TR C Training (21 weeks)
HOUR / SESSION 10 - 12 Session 9 - 11 Session 8 - 9 Session
MEDICAL SCREENING
BODY COMPOSITION X X X X X X X X X
PERIODIC TEAM MEETING X X X X X
PEAKING 100%
VOLUME 90%
TRAINING FACTORS

INTENSITY 80%
70%
60%
50%
PHYSICAL 40%
TECHNICAL 30%
TACTICAL 20%
PSYCHOLOGICAL 10%
EVENT : MIDDLE AND LONG DISTANCE

COACH : M. JIRONI RIDUAN

2017 ANNUAL TRAINING PLAN
TRAINING OBJECTIVE
ATHLETES NAME
PERFORMANCE TARGET TEST/STANDARDS PHYSICAL PREPARATION TECHNICAL PREPARATION TACTICAL PREPARATION PSYCHOLOGICAL PREPARATION
(1) AARON LIRONG AUSTINE (PRA-U) (1) CLOCK PERSONAL BEST AT (1) SCHOOL FITNESS TEST (1) CARDIOVASCULAR ENDURANCE (1) RUNNING TECHNIQUE (1) RUNNING PACE (1) GOAL SETTING
NATIONAL MEET (2) EVENT SPESIFIC TEST (AEROBIC + ANAEROBIC CAPACITY) (2) ARM MOVEMENT' (2) OVERTAKING (2) RELAXATION
(2) 800M TARGET 1:55.50s (3) TIME CLOCK AT OPEN COMP. (2) SPEED ENDURANCE (3) FOOT PLACEMENT (3) FINAL KICK / FINISHING LINE (3) POSITIVE SELF TALK
(3) 400M TARGET 50.50s (4) TIME TRIAL (3) STRENGHT ENDURANCE AND POWER (4) BODY LEAN / POSTURE (4) FRONT AND BACK RUNNER (4) CONCENTRATION
(4) MEDALIST AT LOCAL COMPETITION (a) VCR TEST : 30 AND 45 MINUTE (GENERAL MUSCULAR DEVELOPMENT) (5) CURVE RUNNING (5) BLOCKING AND BREAK-AWAY (5) SELF IMAGERY
(b) 120m; 300m; 600m; 1000m; 2.4km (4) IMPROVE AGILITY AND FLEXIBILITY (6) STANDING START AT STARTING LINE (6) RABBIT / PACE MAKER (6) SELF CONFIDENT
(c) STRENGTH TEST (1RM) DURING GENERAL PREPARATION (7) STEEPLE CHASE HURDLE CLEARANCE / (7) CRITICAL DECISION MAKING DURING
(d) VO2MAX EVALUATION (5) IMPROVE MAXIMUM AEROBIC CAPACITY TOUCH AND WATER JUMPS THE COMPETITION
DURING COMPETITION PHASE

MONTHS DECEMBER JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER
SUNDAY 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26
MONDAY 5 12 19 26 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 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27
TUESDAY 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28
DATES
WEDNESDAY 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29
THURSDAY 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30
FRIDAY 2 9 16 23 30 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24
SATURDAY 3 10 17 24 31 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
DOMESTICS X X X X X X X X X X X
INTERNATIONAL X X X X X
CONFIRM / EXPECT E E E C E C E E E E C E E C

NEGERI SEMBILAN OPEN ATHLETICS MEET, NILAI

CALENDAR OF COMPETITIONS

NATIONAL JUNIOR ATHLETICS MEET, KANGAR

MALAYSIA OPEN ATHLETICS CHAMPIONSHIP
FITNESS TEST 1 (BEEP TEST 1) ; VCR TEST

SOUTH EAST ASEAN GAMES (SEA GAMES)

FITNESS TEST 2 (BEEP TEST 2); VCR TEST

TERENGGANU OPEN ATHLETICS MEET

SELANGOR OPEN ATHELTICS MEET
MEETS/LOCATION

PAHANG OPEN ATHLETICS MEET

JOHOR OPEN ATHLETICS MEET

JOHOR OPEN ATHLETICS MEET

SABAH OPEN ATHLETICS MEET

PERAK ALL COMERS, UPSI
TIME TRIAL 1

TIME TRIAL 2

TIME TRIAL 3
PREPARATION COMPETITION TRANSITION
TRAINING PHASE
GPP COMPETITION SPP PRE-COMP TRANSITION
MESO-CYCLES 1 4 2 3 5
PERIODIZATION

MACRO-CYCLES 1
MICRO-CYCLES 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 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62
STRENGTH Anatomical adapt. Gen.strength Strenght endurance Strength endurance + power explosive Maintain event spesific strenght Maintain strenght
ENDURANCE Fisiology adapt. Gen.endurance Endurance + speed endurance Event spesific endurance (ECE) Maintain event spesific endurance Maintain endurance
SPEED Gen.speed Develop and maintain max.speed Dev.optimal speed Maintain optimal speed Maintain speed
SKILL ACQUISITION Fundamental skill Spesific skill Simulation spesific / advanced skill simulation + perfection Introduction of new skill
PSYCHOLOGICAL Goal setting + basic mental skill Self imagery Simulate competition strategy Goal performance state Basic mental skill
ENERGY SYSTEM AE 75% : AN 20% : ATP-CP 5% AE 50% : AN 40% : ATP-CP 10% AE 30% : AN 60% : ATP-CP 10% Maintain aerobic energy system
COMPETITION RATING 2 2 3 4 4 5 3 3 4 5
PEAKING INDEX 2 2 2 3 4 5 3 3 4 5
TESTING DATES X X X X X
CAMP / SEMI-CAMP X X X
MAJOR TRAINING PERIOD Training (11 weeks) C C TR C C TR C C C TR C C TR C TR C Training (9 weeks) C TR C Training (21 weeks)
HOUR / SESSION 10 - 12 Session 9 - 11 Session 8 - 9 Session
MEDICAL SCREENING
BODY COMPOSITION X X X X X X X X X
PERIODIC TEAM MEETING X X X X X
PEAKING 100%
VOLUME 90%
TRAINING FACTORS

INTENSITY 80%
70%
60%
50%
PHYSICAL 40%
TECHNICAL 30%
TACTICAL 20%
PSYCHOLOGICAL 10%
EVENT : MIDDLE AND LONG DISTANCE

COACH : M. JIRONI RIDUAN

2017 ANNUAL TRAINING PLAN
TRAINING OBJECTIVE
ATHLETES NAME
PERFORMANCE TARGET TEST/STANDARDS PHYSICAL PREPARATION TECHNICAL PREPARATION TACTICAL PREPARATION PSYCHOLOGICAL PREPARATION
(1) MOHAMAD AMIRUL ARIF (T5) (1) CLOCK PERSONAL BEST AT MSSM (1) SCHOOL FITNESS TEST (1) CARDIOVASCULAR ENDURANCE (1) RUNNING TECHNIQUE (1) RUNNING PACE (1) GOAL SETTING
(2) PUSPA LETCHUMY A/P JAINTHERAN (T5) MEET AND JUNIOR CHAMPIONSHIP (2) EVENT SPESIFIC TEST (AEROBIC + ANAEROBIC CAPACITY) (2) ARM MOVEMENT' (2) OVERTAKING (2) RELAXATION
(3) ARIFATUL SOFIA BINTI AMIRRAHIMIN (T4) (2) MSSM MEDALIST (4 GOLD MEDAL) (3) TIME CLOCK AT OPEN COMP. (2) SPEED ENDURANCE (3) FOOT PLACEMENT (3) FINAL KICK / FINISHING LINE (3) POSITIVE SELF TALK
(4) MUHAMMAD AFFIQ BIN MOHD FADZLI (T4) (3) NATIONAL MEET (1 GOLD MEDAL) (4) TIME TRIAL (3) STRENGHT ENDURANCE AND POWER (4) BODY LEAN / POSTURE (4) FRONT AND BACK RUNNER (4) CONCENTRATION
(5) IMAN NUR KAMIL BIN MUHAMAD HATA (T4) (4) 6 ATHLETES REPRESENT MALAYSIA (a) VCR TEST : 30 AND 45 MINUTE (GENERAL MUSCULAR DEVELOPMENT) (5) CURVE RUNNING (5) BLOCKING AND BREAK-AWAY (5) SELF IMAGERY
(6) DINESH VARMA A/L SELVAM (T4) TO INTERNATIONAL MEETS (b) 120m; 300m; 600m; 1000m; 2.4km (4) IMPROVE AGILITY AND FLEXIBILITY (6) STANDING START AT STARTING LINE (6) RABBIT / PACE MAKER
(7) CHONG HUI PING (T3) (5) 2 ATHLETES REPRESENT MALAYSIA (c) STRENGTH TEST (1RM) DURING GENERAL PREPARATION (7) STEEPLE CHASE HURDLE CLEARANCE / (7) CRITICAL DECISION MAKING DURING
(8) PADHMALOSHINI A/P JAYASEELAN (T3) TO SEA YOUTH CHAMPIONSHIP (d) VO2MAX EVALUATION (5) IMPROVE MAXIMUM AEROBIC CAPACITY TOUCH AND WATER JUMPS THE COMPETITION
(9) ZAIYUSRI BIN ZAINON (T3) (6) 1 ATHLETE REPRESENT MALAYSIA DURING COMPETITION PHASE
(10) THILAGAVATHI A/P RAJASOORIAH (T3) TO ASEAN SCHOOL GAMES
(11) LAVANESWARY A/P PATHAMANATHAN (T2)
(12) AARON LIRONG AUSTINE (PRA-U)

MONTHS DECEMBER JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER
SUNDAY 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26
MONDAY 5 12 19 26 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 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27
TUESDAY 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28
DATES
WEDNESDAY 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29
THURSDAY 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30
FRIDAY 2 9 16 23 30 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24
SATURDAY 3 10 17 24 31 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
DOMESTICS
INTERNATIONAL
CONFIRM / EXPECT

NEGERI SEMBILAN OPEN ATHLETICS MEET, NILAI

SABAH OPEN ATHLETICS MEET, KOTA KINABALU

CALENDAR OF COMPETITIONS

MSSM BALAPAN DAN PADANG, PULAU PINANG

BJSS INTERNATIONAL COMBINED EVENT (ICE)

NATIONAL JUNIOR ATHLETICS MEET, KANGAR
PERLIS AND PAHANG OPEN ATHLETICS MEET
(1) MSSM CROSS COUNTRY / JOHOR OPEN MEETS
FITNESS TEST 1 (BEEP TEST 1) ; VCR TEST

SOUTH EAST ASEAN GAMES (SEA GAMES)

FITNESS TEST 2 (BEEP TEST 2); VCR TEST

25TH LITTLE ATHLETICS CHAMPIONSHIP

TERENGGANU OPEN ATHLETICS MEET
MELAKA UNDER AND OVERDISTANCE

SELANGOR OPEN ATHELTICS MEET

MEETS/LOCATION

PERAK OPEN ATHLETICS MEET

PERAK ALL COMERS, UPSI
TIME TRIAL 1

TIME TRIAL 3

TIME TRIAL 4
PREPARATION TRANSITION COMPETITION
TRAINING PHASE
GPP SPP
COMPETITION TRANSITION PRE-COMP
MESO-CYCLES 1 4 2 5 3
PERIODIZATION

MACRO-CYCLES 1
MICRO-CYCLES 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 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62
STRENGTH Anatomical adapt. Gen.strength Strenght endurance Strength endurance + power explosive Maintain event spesific strenght Maintain strenght
ENDURANCE Fisiology adapt. Gen.endurance Endurance + speed endurance Event spesific endurance (ECE) Maintain event spesific endurance Maintain endurance
SPEED Gen.speed Develop and maintain max.speed Dev.optimal speed Maintain optimal speed Maintain speed
SKILL ACQUISITION Fundamental skill Spesific skill Simulation spesific / advanced skill simulation + perfection Introduction of new skill
PSYCHOLOGICAL Goal setting + basic mental skill Self imagery Simulate competition strategy Goal performance state Basic mental skill
ENERGY SYSTEM AE 75% : AN 20% : ATP-CP 5% AE 50% : AN 40% : ATP-CP 10% AE 30% : AN 60% : ATP-CP 10% Maintain aerobic energy system
COMPETITION RATING 4 5 5 5 5 4
PEAKING INDEX
TESTING DATES X X X
CAMP / SEMI-CAMP X X X
MAJOR TRAINING PERIOD
HOUR / SESSION
MEDICAL SCREENING
BODY COMPOSITION
PERIODIC TEAM MEETING
PEAKING 100%
VOLUME 90%
TRAINING FACTORS

INTENSITY 80%
70%
60%
50%
PHYSICAL 40%
TECHNICAL 30%
TACTICAL 20%
PSYCHOLOGICAL 10%
 KEMENTERIAN ‫ابهﻣﻠﻳﺴﻴﺎسوكنسكوله‬ ‫س‬
SEKOLAH SUKAN MALAYSIA SABAH
EVENT : MULTILATERAL PELAJARAN SABAH SPORT SCHOOL OF MALAYSIAN PETI SURAT 18472
MALAYSIA 88875 KOTA KINABALU
COACH : JOSICANTIE 2018 ANNUAL TRAINING PLAN SABAH

ATHLETES NAME TRAINING OBJECTIVES

JEKLY NUYUBAN PERFORMANCE TESTS/STANDARDS PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.
1OOM - 11. (1) QUALIFY MSSM 2018 (1) FITNESS TEST (1) CARDIOVASCULAR ENDURANCE (1) RUNNING STYLE (1) RUNNING PACE (1) GOAL SETTING
(1) CLOCK PERSONAL BEST AT MSSS MEET AND(2) EVENT SPECIFIC TEST (AEROBIC + ANAEROBIC) (2) ARM MOVEMENT (2) OVERTAKING (2) RELAXATION
AND JUNIOR CHAMPIONSHIP (3) SCHOOL FITNESS TEST (2) SPEED ENDURANCE (3) FOOT PLACEMENT (3) FINAL KICK (3) POSITIVE SELF TALK
(4) TIME CLOCK AT OPEN COMP. (3) STRENGHT TRAINING (4) BODY LEAN (4) CONCENTRATION
(GENERAL MUSCULAR DEV.) (5) CURVE RUNNING (5) IMAGERY
(4) AGILITY + FLEXIBILITY (6) STANDING START

MONTHS DECEMBER JANUARY FEBUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER
MONDAY 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26
TUESDAY 5 12 19 26 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 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27
WEDNESDAY 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28
DATES
THURSDAY 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29
FRIDAY 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30
SATURDAY 2 9 16 23 30 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31
SUNDAY 3 10 17 24 31 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
DOMESTICS x x
INTERNATIONAL x x
CONFIRM/EXPECT E x c x x E
CALENDAR OF COMPETITIONS

MEETS/LOCATION

INTERNATIONAL COMBINE EVENT

MSSM BALAPAN DAN PADANG

ASEAN SCHOOL GAMES

BODY COMPOSITIONS

DPM TRACK& FIELD

FITNESS TEST

COMPETITION

COMPETITION
TIME TRIAL 1

TIME TRIAL 2

TRANSITION
TAPERING

TAPERING
MSSB

TS
PREPARATION COMPETITION PREPARATIONS COMPETITIONS PREPARATION
TRAINING PHASE
GPP SPP PRE.COMP COMPETITION GPP SPP COMP. GPP
MESO-CYCLES
PERIODIZATION

MACRO-CYCLES 1 2
MICRO-CYCLES 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 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
STRENGTH Gen Strength/Anatomical Adapt. Strength endurance Maximum strength + power Maintain strenght endurance Maximum strenght + power Maintanence General strength + adaptations
ENDURANCE General endurance Specific endurance Maintain specific endurance Maintain Specific endurance Maintanence General endurance
SPEED General speed Develop maximum speed Maxiimum speed Maintain Maximum speed Maximum speed effort Maintanence General speed
SKILL ACQUISITION Fundamental skill Specific / advanced skill stimulations Maintain specific / advanced skill Maintanence Fundamental skill
PSYCHOLOGICAL Goal setting / Basic mental skill Focus Plan / Stimulate Competition Strategies Maintain goal performnace setting Maintanence Basic mental skill / relaxation
ENERGY SYSTEM Aerobic capacity Aerobic + anaerobic Anaerobic + alactic acid Aerobic + anaerobic Anaerobic + alactic acid Maintanence Basic aerobic capacity
COMPETITION RATING 3 3 3 2 1
PEAKING INDEX 4 3 2 1
TESTING DATES x x x x
CAMP/SEMI-CAMP x x x x x x x
MAJOR TRAINING PERIODS
SCHOOL HOLIDAY 17-23/3 19-24/6 18-26/8
PEAKING 100%
VOLUME 90%
TRAINING FACTORS

INTENSITY 80%
70%
60%
50%
PHYSICAL 40%
TRAINING FACTORS

TECHNICAL 30%
TACTICAL 20%
PSYCHOLOGICAL 10%
 ‫س‬
‫ابهﻣﻠﻳﺴﻴﺎسوكنسكوله‬
SEKOLAH SUKAN MALAYSIA SABAH
PETI SURAT 18472
88875 KOTA KINABALU
SABAH
EVENT : MULTILATERAL LABUAN SPORT SCHOOL
COACH : KIM HONG 2019 ANNUAL TRAINING PLAN

ATHLETES NAME
PERFORMANCE TARGET TESTS/STANDARDS PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.
(1) FITNESS TEST (1) CARDIOVASCULAR ENDURANCE 1 IMPROVING RUNNING STYLE (1) RUNNING P (1) GOAL SETTING
(1) CLOCK PERSONAL BEST (2) EVENT SPECIFIC TEST (AEROBIC + ANAEROBIC) 2 IMPROVING STRENGTH LEVEL (2) COMPETITION STRATEGIES (2) RELAXATION
(3) SCHOOL FITNESS TEST (2) SPEED ENDURANCE 3 IMPROVING SPEED (3) FINAL KICK (3) POSITIVE SELF TALK
(4) TIME CLOCK AT OPEN COMP. (3) STRENGHT TRAINING 4.IMPROVING EXPLOSIVE POWER (4) CONCENTRATION
(GENERAL MUSCULAR DEV.) (5) IMAGERY
(4) AGILITY + FLEXIBILITY
MONTHS JANUARY FEBUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER DISEMBER
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 30 2 9 16 23 7 14 21 28 4 11 18 25 2 9 16 23 30
TUESDAY 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31
WEDNESDAY 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 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25
DATES
THURSDAY 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26
FRIDAY 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27
SATURDAY 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28
SUNDAY 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29
DOMESTICS
INTERNATIONAL
CONFIRM/EXPECT
CALENDAR OF COMPETITIONS

MEETS/LOCATION

KEJ. MERENTAS DESA MSSWPL

KEH. OLAHRAGA MSSWPL

SSN CHALLENGE 1

SSN CHALLENGE 2

SSN CHALLENGE 3
LIGA KPM SIRKIT 1

LIGA KPM SIRKIT 2

LIGA KPM FINALE

LIGA KPM FINALE

SUKAN SEKOLAH
SUKAN TARA

PREPARATION COMPETITION TR PREPARATION COMPETITION TR PREPRATION

TRAINING PHASE
GPP1 SPP1 PRE.COMP COMP GPP 2 SPP2 PRE.COM COMP GPP
MESO-CYCLES 1 2 3 4 5 6 7 8
PERIODIZATION

MACRO-CYCLES 1 2 3
MICRO-CYCLES 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 23 24 25 22
26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
STRENGTH Strength Endurance Maximum Strength Power/Maint. Power Str. Endurance & Max. Strength Power / Maintain Power explosive
ENDURANCE Specific Endurance Maintain Specific Endurance Sepcific endurance Specific Endurance Maintain Specific Endurance fine endurance
general all factor
SPEED Develop Maximum Speed Maximum Speed Power Endurance Maximum Speed Maintain Maximum Speed optimum
General all factor
SKILL ACQUISITION Specific / Advance Skills Simulation Skill specific skill simulation Perfection
PSYCHOLOGICAL Focus Plan / Stimulate Competition Strategies Goal Performance Stimulate Comp. Strategies Goal Performance State simulation, imagery competition
ENERGY SYSTEM O2 (Aerobic & Anaerobic) Anaerobic Alactic Acid O2 (Aerobic & Anaerobic) Anaerobic Alactic Acid mantain
COMPETITION RATING 1 1 2 3 2 2 1 4
PEAKING INDEX 5 5 4 3 5 5 5 3
TESTING DATES X X X X X X X X X X X X X X
CAMP/SEMI-CAMP X X X
MAJOR TRAINING
PERIODS
SCHOOL HOLIDAY 1 16-17 17-21 14-Jan 13-26 24-
PEAKING 100%
VOLUME 90%
TRAINING FACTORS

INTENSITY 80%
70%
60%
50%
PHYSICAL 40%
TECHNICAL 30%
TACTICAL 20%
PSYCHOLOGICAL 10%