SEPAK TAKRAW

TRAINING PROGRAM

PHASES OF TRAINING
 FOUNDATION (ENDURANCE)

 SPECIALIZATION (INDIV. SKILLS)

 PRE-COMPETITION (TUNE-UP GAMES)

 COMPETITION

 TRANSITION (TOTAL REST)

PREPARED BY:

MR. RAYMUND L. TAPAY

COACH, SEPAK TAKRAW
 PHASE I. FOUNDATION (4-6 WEEKS)

WEEK TARGET ACTIVITY EXERCISE DURATION / NO. INTERVAL

OF REPETITION
1ST– 2ND CONDITIONING OF WARM – UP 8 ROUNDS OF 10 MINS.
THE BODY : SLOW JOG

CARDIO-VASCULAR STRETCHING 16 CTS. / 10 MINS.

ENDURANCE MUSCLE GROUP

MUSCULAR ENDURANCE DRILLS :

CALISTHENICS 8 SLOW CTS. / 2-3 MINS.

MUSCLE GROUP

WATER BREAK 2-3 MINS.

BALL CONTROL 100 CTS. / INDIV.

PARTS

WATER BREAK 2-3 MINS.

WORKOUT :

SIT-UP 2 SETS / 30 REP.

PUSH – UP 2 SETS / 30 REP.

STEP TEST 2 SETS / 2 MINS.

COOL DOWN 16 CTS. /

MUSCLE GROUP

PEP TALK

WEEK TARGET ACTIVITY EXERCISE DURATION / NO. INTERVAL

OF REPETITION
 ENDURANCE WARM – UP 10 ROUNDS OF 15 MINS.
3RD-4TH SLOW JOG
MUSCULAR STRENGTH
STRETCHING 16 CTS. / 10 MINS.
MUSCLE GROUP

DRILLS :

BALLISTIC 2 SETS 10 MINS.

STRETCHING

WATER BREAK 2-3 MINS.

BALL CONTROL 200 CTS. / INDIV.

PARTS

WATER BREAK 2-3 MINS.

TOTAL BODY WORKOUT WORKOUT :

CIRCUIT TRAINING

SIT-UP 2 SETS / 30 REP.

PUSH – UP 2 SETS / 30 REP.

SQUATTRASS 2 SETS / 30 REP.

HIGH KNEE BOUND 1 MIN.

LEG PRESS 2 SETS / 30 REP.

COOL DOWN 16 CTS. /

MUSCLE GROUP

PEP TALK

WEEK TARGET ACTIVITY EXERCISE DURATION / NO. INTERVAL

OF REPETITION
 ENDURANCE WARM – UP 12-15 ROUNDS 20 MINS.
5TH-6TH OF SLOW JOG
SPEED

AGILITY STRETCHING 16 CTS. / 10 MINS.

MUSCLE GROUP
FLEXIBILITY

STRENGTH DRILLS :

BALLISTIC 2 SETS 10 MINS.

STRETCHING

WATER BREAK 2-3 MINS.

BALL CONTROL 100 CTS. / PARTS

WATER BREAK 2-3 MINS.

TOTAL BODY WORKOUT WORKOUT :

PLYOMETRICS 15 REPS. / 2 SETS

COOL DOWN 16 CTS. /

MUSCLE GROUP

PEP TALK

PHASE II. SPECIALIZATION (4-6 WEEKS)

WEEK TARGET ACTIVITY EXERCISE DURATION / NO. INTERVAL
OF REPETITION

DEVELOPING OF THE WARM – UP 15 ROUNDS OF 20 MINS.

1ST-4TH INDIVIDUAL SKILLS : SLOW JOG

SERVICE STRETCHING 16 CTS. / 10 MINS.

MUSCLE GROUP
SPIKING
DRILLS :
HEADING
BALLISTIC 2 SETS 10 MINS.
DEFENSE STRETCHING

WATER BREAK 2-3 MINS.

BALL CONTROL 300 CTS. / INDIV.

PARTS

SKILLS 50 CTS. /
INDIVIDUAL

DEVELOPED THE TEAM SCRIMMAGE 2 GAMES / REGU

STRATEGIES / TEAM
WORK ON THE GAME

TOTAL BODY WORKOUT WORKOUT :

SHUTTLE RUN 2 SETS

WHEEL BARROW 10 REPS.

MOUNTAIN CLIMB 2 MINS.

COOL DOWN 16 CTS. /

MUSCLE GROUP

PEP TALK

WEEK TARGET ACTIVITY EXERCISE DURATION / NO. INTERVAL

 OF REPETITION

DEVELOPING OF WARM – UP 15 ROUNDS OF 20 MINS.

5TH-6TH INDIVIDUAL SKILLS : SLOW JOG

SERVICE STRETCHING 16 CTS. / 10 MINS.

MUSCLE GROUP
SPIKING
DRILLS :
HEADING
BALLISTIC 2 SETS 10 MINS.
DEFENSE STRETCHING

WATER BREAK 2-3 MINS.

BALL CONTROL 300 CTS. / INDIV.

PARTS

SKILLS 50 CTS. /
INDIVIDUAL

DEVELOPED THE TEAM SCRIMMAGE 2 GAMES / REGU

STRATEGIES / TEAM
WORK ON THE GAME

TOTAL BODY WORKOUT WORKOUT :

SHUTTLE RUN 2 SETS

BOUNDING 1-2 MINS.

LEG RAISE 2 SETS / 30 REPS.

COOL DOWN 16 CTS. /

MUSCLE GROUP

PEP TALK

PHASE III. PRE-COMPETITION (1-2 WEEKS)

WEEK TARGET ACTIVITY EXERCISE DURATION / NO. INTERVAL
OF REPETITION

TO DEVELOPED THE WARM – UP 10 ROUNDS OF 20 MINS.

1ST-2ND TEAM WORK AND TO SLOW JOG
GAIN EXPERIENCE BY
HAVING A PRACTICE STRETCHING 16 CTS. / 10 MINS.
GAME ON OTHER CLUBS MUSCLE GROUP
BEFORE THE START OF
THE TOURNAMENT DRILLS :

BALLISTIC 2 SETS 10 MINS.

STRETCHING
( DOS )

WATER BREAK 2-3 MINS.

BALL CONTROL BALL PASSING

(W/ PARTNER)

SKILLS 50 CTS. /
INDIVIDUAL
WITH HIGH
ACCURACY

PRACTICE GAME WORKOUT :

TUNE UP 2 OUT OF 3
GAMES / REGU

COOL DOWN 16 CTS. /

MUSCLE GROUP

PREPARATIONS BEFORE PEP TALK

THE START OF
TOURNAMENT
( 2 DAY REST )

PHASE IV. COMPETITION (1 WEEK)

WEEK TARGET ACTIVITY EXERCISE DURATION / NO. INTERVAL
OF REPETITION

TO PLAY EFFECTIVELY IN WARM – UP 5-7 ROUNDS OF 20 MINS.

1 THE TOURNAMENT & TO SLOW JOG
WIN EVERY GAME. MOST
IMPORTANT IS TO BE THE STRETCHING 16 CTS. / 10 MINS.
CHAMPION IN THE MUSCLE GROUP
COMPETITION
DRILLS :

BALLISTIC 2 SETS 10 MINS.

STRETCHING
( DOS )

WATER BREAK 2 MINS.

BALL CONTROL BALL PASSING

(W/ PARTNER)

SKILLS HITTING THE

BALL w/ HIGH
ACCURACY &
INTENSITY

TO WIN EVERY MATCHES WORKOUT :

w/ STRATEGIC TEAM PLAY
MATCH / GAME 2 OUT OF 3
GAMES / REGU

COOL DOWN 16 CTS. /

MUSCLE GROUP

EVALUATION OF THE
PLAY AND GAME PLAN PEP TALK
FOR THE NEXT MATCH
(EVERY END OF THE DAY)

PHASE V. TRANSITION (2-3 MONTHS)

MONTH TARGET ACTIVITY EXERCISE DURATION / NO. INTERVAL
OF REPETITION

2-3 TO MAINTAIN THE

CONDITION OF THE BODY WARM – UP
EVEN WHEN THE
TOURNAMNET IS OVER

CAN BE A CROSS
TRAINING TO OTHER
SPORTS THAT CAN STRETCHING
IMPROVE YOUR
WEAKNESSES OR CAN BE
A TOTAL REST TO
RECOVER FROM INJURIES

DRILLS :

LIGHT WORKOUT
TO REMAINED
PHYSICALLY FIT

WORK OUT :

CROSS TRAINING

TOTAL REST 1 OR 2 MONTHS

BEFORE THE
SCHOOL YEAR
BEGINS

WEIGHT TRAINING
 Muscle Exercise

Pectoralis Major Decline dumbbell bench press

Pectoralis Minor Incline dumbbell bench press

Medial Deltoids Standing dumbbell side laterals

Posterior Deltoids Standing dumbbell bent laterals

Anterior deltoids Standing front dumbbell raises

Biceps Brachii Incline seated dumbbell curls (alternate)

Triceps Brachii Triceps press down (angled bar)

Latissimus Dorsi One arm dumbbell rows (alternate)

Rectus Femoris Seated leg extensions

Biceps femoris Standing leg curls

Semitendinosus Seated leg curls

Gastrocnemius Standing one leg calf raises

( MUSCLE STRENGTHENING )

TRAINING SCHEDULES
SATURDAY : 8 – 12 NN
1 – 5 PM