PERIODISATION PLAN

TRAINING OBJECTIVES PLAYER LIST

TEST / STANDARDS PHYSICAL PREP. TECHNICAL PREP. TACTICAL PREP. PSYCHOLOGICAL PREP.
AHMAD JUFRI BIN MOHD ASRUL
FAKHRUL SYAKIRIN BIN ZAKARIA
MUHAMMAD SHAMIR SUHAIMI BIN ABDULLAH
MUHAMMAD FIRDAUS BIN MOHD ZIN
1. Increse the level of cardiovascular and muscular AQIL HAZIM BIN YUZAIN
1. Maintain Technical Accuracy
COACH endurance 1. Maintain overall mental strength MUIZZUDDIN HAZIM BIN MAT ZURYADI
1. BRONCO TEST 2. Develop technical aspects of rugby 1. Increase knowledge in attacking and defending tactics
MOHAMMAD AKHMAL BIN MOHAMED SUPIAN 2. Develop physical fitness 2. Facilitate relaxation in the athlete mind WAN MUIZ SYAHMI BIN WAN HAMZAH
2. 1 RM TEST 3. Develop correct position 2. improve tactical aspects in a game play
3. Develop agility, speed, and power 3. Develop self confidence and motivation MUHAMMAD IRFAN FAHMI BIN RAZAK
4. Improve skills before perform tactical
SPORT 4. Develop body composition and muscular strength MUHAMMAD SHAKIR BIN SHAIFUL BAHRI
RUGBY 7s MUHAMMAD DANIAL BIN ABDULLAH
IMAN FIRDAUS BIN WAHI FIRMAN
MUHAMMAD PUTERA FATHULLAH FARIS BIN AHMAD NAZARI

MACROCYCLES JAN FEB MAC APR MEI JUN JUL AUG SEP OCT NOV DEC

MESOCYCLES GPP 1 SPP 1 PC 1 C1 T1 GPP 2 SPP 2 PC 2 C2 T2

MICROCYCLES 5 9 18 22 31 35 44 48
1 2 3 4 6 7 8 10 11 12 13 14 15 16 17 19 20 21 23 24 25 26 27 28 29 30 32 33 34 36 37 38 39 40 41 42 43 45 46 47 49 50 51 52 53
Weeks

MONDAY 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
TUESDAY 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
WEDNESDAY 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
THURSDAY 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
FRIDAY 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
SATURDAY 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
SUNDAY 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

PIALA PENGARAH ILP

PIALA PENGARAH KV
FRIENDLY GAMES

FRIENDLY GAMES

FRIENDLY GAMES

FRIENDLY GAMES

KUANTAN
KUANTAN
CALENDER OF COMP.

5 STAR COMPETITION RATING 3 3 4 3 4 5

STRENGTH ANATOMICAL ADAPTATION HYPERTROPHY MAXIMUM STRENGTH POWER AND SPEED ENDURANCE
ANATOMICAL ADAP TATION MAXIMUM STRENGTH POWER AND SPEED

ENDURANCE AEROBIC ENDURANCE ANEROBIC ENDURANCE SPECIFIC ENDURANCE AEROBIC ENDURANCE ANEROBIC ENDURANCE
MAINTENANCE RECOVERY MAINTENANCE RECOVERY
SPEED AGILITY REACTION TIME AGILITY REACTION TIME
PSYCHOLOGYCAL MENTAL CONCENTRATION STRESS MANAGEMENT TACTICAL GAME MENTAL CONCENTRATION TACTICAL GAME

NUTRION BALANCE DIET HIGH CARBOHYDRATES AND LOW KCAL HIGH CARBS AND PROTEIN BALANCE DIET BALANCE DIET HIGH CARBOHYDRATES HIGH CARBS AND PROTEIN BALANCE DIET
AND LOW KCAL
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

100 1
90 2
80 3
70 4
60 5
50 6
40 7
30 8
20
10