Tugas periodisasi (streght and endurance)

PIK 3, 13.00-16.50

LINEAR PERIOD
STRENGHT
ACTUAL/ Minggu 1 Mi
NO. EXERCISE
IRM Load Repetisi Set Istirahat Load
1. deadlife 100 40 10 2 2-3' 40
2. squad 120 48 10 2 2-3' 48
3. benchpress 100 40 10 2 2-3' 40
4. power clean 70 28 10 2 2-3' 28
5. leg press 80 32 10 2 2-3' 32
6. bicep curl 70 28 10 2 2-3' 28
7. push-downs 70 28 10 2 2-3' 28
8. seated rows 60 24 10 2 2-3' 24
9. legs extension 60 24 10 2 2-3' 24
10. legs curl 40 16 10 2 2-3' 16

NON-LINEAR PERIOD
STRENGHT
ACTUAL/ Minggu 1 (power) Minggu 2 (s
NO. EXERCISE
IRM Load Repetisi Set Istirahat Load
1. deadlife 100 75 5 6 2-3' 50
2. squad 120 90 5 6 2-3' 60
3. benchpress 100 75 5 6 2-3' 50
4. power clean 70 52.5 5 6 2-3' 35
5. leg press 80 60 5 6 2-3' 40
6. bicep curl 70 52.5 5 6 2-3' 35
7. push-downs 70 52.5 5 6 2-3' 35
8. seated rows 60 45 5 6 2-3' 30
9. legs extension 60 45 5 6 2-3' 30
10. legs curl 40 30 5 6 2-3' 20

LINEAR PERIOD
endurance (Aerobic Fundation)
Minggu 1 Mi
NO. EXERCISE
Hearth Rate Durasi Hearth Rate
1. Slow Continous Run 65% 60 menit 70%

NON-LINEAR PERIOD
endurance
Minggu 1 (Aerobic Developt) Minggu 2 (Ae
NO. EXERCISE
Hearth Rate Durasi Hearth Rate
1. Cross Country 75% 30 menit
2. Slow Continous Run 70%
3. Interval Ekstensive
4. Slow Continous Run
hearth Rate
240 60 120 160
1
Tugas periodisasi
Trainig Unit

Mikro 1
Hari senin
Volume 35%
Intensitas 60%
tahap perisapan umum

TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU

JOGING 5 MENIT
WARMING UP
RUNNING ABC 10 MENIT
PASSING EXERCISE
(SHORT PASS)
SMALL SET GAMES
MATERI INTI 65 MENIT
(6 V 6)
GAMES
(11 V 11)

COOLING DOWN STATIC STRECH 10 MENIT

TOTAL WAKTU 90 MENIT

Mikro 2
Hari Senin
Volume 40%
Intensitas 70%
Tahap Persiapan Umum
TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU
WARMING UP

MATERI INTI

COOLING DOWN
TOTAL WAKTU 95 MENIT
Mikro 3
Hari Senin
Volume 40%
Intensitas 70%
Tahap Persiapan Umum
TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU
JOGING 5 MENIT
WARMING UP
RUNNING ABC 10 MENIT
PASSING EXERCISE
(SHORT PASS)
SMALL SET GAMES
MATERI INTI 65 MENIT
(6 V 6)
GAMES
(11 V 11)

COOLING DOWN STATIC STRECH 10 MENIT

Mikro 4
Hari Senin
Volume 40%
Intensitas 70%
Tahap Persiapan Umum
TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU
JOGING 5 MENIT
WARMING UP
RUNNING ABC 10 MENIT
PASSING EXERCISE
(SHORT PASS)
SMALL SET GAMES
MATERI INTI 65 MENIT
(6 V 6)
GAMES
(11 V 11)

COOLING DOWN STATIC STRECH 10 MENIT

reght and endurance)
6.50

Minggu 2 Minggu 3 Minggu 4

Repetisi Set Istirahat Load Repetisi Set Istirahat Load Repetisi
15 3 2-3' 55 20 3 2-3' 40 15
15 3 2-3' 66 20 3 2-3' 48 15
15 3 2-3' 55 20 3 2-3' 40 15
15 3 2-3' 40 20 3 2-3' 28 15
15 3 2-3' 44 20 3 2-3' 32 15
15 3 2-3' 40 20 3 2-3' 28 15
15 3 2-3' 40 20 3 2-3' 28 15
15 3 2-3' 33 20 3 2-3' 24 15
15 3 2-3' 33 20 3 2-3' 24 15
15 3 2-3' 22 20 3 2-3' 16 15

Minggu 2 (speed of streght) Minggu 3 (maximum streght) Minggu 4

Repetisi Set Istirahat Load Repetisi Set Istirahat Load Repetisi
4 7 2-3' 90 3 5 2-3' 50 5
4 7 2-3' 108 3 5 2-3' 60 5
4 7 2-3' 90 3 5 2-3' 50 5
4 7 2-3' 63 3 5 2-3' 35 5
4 7 2-3' 72 3 5 2-3' 40 5
4 7 2-3' 63 3 5 2-3' 35 5
4 7 2-3' 63 3 5 2-3' 35 5
4 7 2-3' 54 3 5 2-3' 30 5
4 7 2-3' 54 3 5 2-3' 30 5
4 7 2-3' 36 3 5 2-3' 20 5

Minggu 2 Minggu 3 Minggu 4

Hearth Rate Durasi Hearth Rate Durasi Hearth Rate
70% 90 menit 70% 180 menit 65%

Minggu 2 (Aerobic Fundation) Minggu 3 (lactate tderance) Minggu 4 (Aerobic Fundation)

Hearth Rate Durasi Hearth Rate Durasi Hearth Rate
 70% 90 menit
95% 30 menit
65%

eriodisasi
t

Hari rabu
Volume 35%
Intensitas 60%
tahap perisapan umum

TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU

WARMING UP R.A.M.P 15 MENIT

PASSING EXERCISE
(SHORT PASS)
SMALL SET GAMES
MATERI INTI 65 MENIT
(6 V 6)
GAMES
(11 V 11)

COOLING DOWN STATIC STRECH 10 MENIT

TOTAL WAKTU 90 MENIT

Hari Rabu
Volume 25%
Intensitas 70%
tahap Persiapan Umum
TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU
WARMING UP R.A.M.P 20 MENIT

PASSING EXERCISE
(LONG PASS)

MATERI INTI SMALL SET GAMES 30 MENIT

(6 V 6)
GAMES
(11 V 11)

COOLING DOWN STATIC STRECH 10 MENIT

TOTAL WAKTU 95 MENIT
Hari Rabu
Volume 40%
Intensitas 80%
tahap Persiapan Umum
TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU
WARMING UP R.A.M.P 15 MENIT

PASSING EXERCISE
(SHORT PASS)
SMALL SET GAMES
MATERI INTI 65 MENIT
(6 V 6)
GAMES
(11 V 11)

COOLING DOWN STATIC STRECH 10 MENIT

Hari Rabu
Volume 40%
Intensitas 70%
tahap Persiapan Umum
TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU
WARMING UP R.A.M.P 15 MENIT

PASSING EXERCISE
(SHORT PASS)
SMALL SET GAMES
MATERI INTI 65 MENIT
(6 V 6)
GAMES
(11 V 11)

COOLING DOWN STATIC STRECH 10 MENIT

 Minggu 4
Set Istirahat
3 2-3'
3 2-3'
3 2-3'
3 2-3'
3 2-3'
3 2-3'
3 2-3'
3 2-3'
3 2-3'
3 2-3'

Minggu 4
Set Istirahat
4 2-3'
4 2-3'
4 2-3'
4 2-3'
4 2-3'
4 2-3'
4 2-3'
4 2-3'
4 2-3'
4 2-3'

Minggu 4
Durasi
75 menit

nggu 4 (Aerobic Fundation)

Durasi
 65 menit

Hari jum'at
Volume 35%
Intensitas 65%
tahap perisapan umum

TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU

WARMING UP FUN GAMES 15 MENIT

PASSING EXERCISE
(LONG PASS)
SMALL SET GAMES
MATERI INTI 65 MENIT
(6 V 6)
GAMES
(11 V 11)

COOLING DOWN PNF 10 MENIT

TOTAL WAKTU 90 MENIT

Hari Jum'at
Volume 40%
Intensitas 70%
tahap Persiapan Umum
TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU
WARMING UP

MATERI INTI

COOLING DOWN
TOTAL WAKTU 95 MENIT
Hari Jum'at
Volume 40%
Intensitas 70%
tahap Persiapan Umum
TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU
WARMING UP R.A.M.P 15 MENIT

PASSING EXERCISE
(SHORT PASS)
SMALL SET GAMES
MATERI INTI 65 MENIT
(6 V 6)
GAMES
(11 V 11)

COOLING DOWN STATIC STRECH 10 MENIT

Hari Jum'at
Volume 40%
Intensitas 70%
tahap Persiapan Umum
TRAINING SESSION PROGRAM LATIHAN CATATA/WAKTU
WARMING UP R.A.M.P 15 MENIT

PASSING EXERCISE
(SHORT PASS)
SMALL SET GAMES
MATERI INTI 65 MENIT
(6 V 6)
GAMES
(11 V 11)

COOLING DOWN STATIC STRECH 10 MENIT

 BLOCK AND NON-LINEAR PERIOD

BLOCK
TEHNIK : Jab
FISIK : Muscle End

Mikro 1
Passing
Mus End :
SENIN SELASA RABU KAMIS JUM'AT SABTU

Zoomba
Jab Body Jab Body Sparing Jab Jab Body Jab Body
PAGI Class
Position Position game Position Position
90 menit

Jogging 60 Sepedah 60 Jogging 60

SORE F - -
menit menit menit