periodisasi
Post on 15-Jul-2016
269 Views
Preview:
TRANSCRIPT
1
PERANCANGAN PERANCANGAN PROGRAM LATIHANPROGRAM LATIHAN
KURSUS ORIENTASI SAINS SUKAN TINGKATAN 5
PUSAT PERKEMBANGAN KURIKULUMKEMENTERIAN PENDIDIKAN MALAYSIA
OLEHENTHERAN S. MANIAM
SEKOLAH SUKAN BUKIT JALIL, KUALA LUMPUR(1.4.2003)
2
HSPHSPPerancangan Program LatihanPerancangan Program Latihan
(Hasil Pembelajaran)(Hasil Pembelajaran) Menerangkan fasa-fasa latihanMenerangkan fasa-fasa latihan Menerangkan perkaitan antara angkubah Menerangkan perkaitan antara angkubah periodisasi (isipadu, intensiti & prestasi)periodisasi (isipadu, intensiti & prestasi) Menerangkan kesan `super compensation’ & Menerangkan kesan `super compensation’ & `tapering off’ ke atas pemuncakan`tapering off’ ke atas pemuncakan Membuat pemetaan periodisasi latihanMembuat pemetaan periodisasi latihan Mengenal pasti komponen tertentu yang harus Mengenal pasti komponen tertentu yang harus diberi penekanan pada fasa-fasa tertentu latihan diberi penekanan pada fasa-fasa tertentu latihan dalam satu program latihandalam satu program latihan Menerangkan kepentingan persediaan untuk Menerangkan kepentingan persediaan untuk pertandingan dari segi fizikal, teknikal, taktikal & pertandingan dari segi fizikal, teknikal, taktikal & ψψ
3
PERIODISASIPERIODISASIPROSES PEMBAHAGIAN PERANCANGAN PROSES PEMBAHAGIAN PERANCANGAN
PELAN/PROGRAM LATIHAN KEPADA PELAN/PROGRAM LATIHAN KEPADA BEBERAPA BAHAGIAN KECIL YANG BEBERAPA BAHAGIAN KECIL YANG DAPAT DIURUSKAN DENGAN LEBIH DAPAT DIURUSKAN DENGAN LEBIH
SISTEMATIK & EFEKTIFSISTEMATIK & EFEKTIF
4
TUJUANTUJUAN1.1. MEMUDAHKAN PENYEDIAAN PROGRAM MEMUDAHKAN PENYEDIAAN PROGRAM
LATIHAN.LATIHAN.2.2. GARIS PANDUAN UNTUK MENENTUKAN GARIS PANDUAN UNTUK MENENTUKAN
PENCAPAIAN PUNCAK PENCAPAIAN PUNCAK (`PEAKING’)(`PEAKING’)..3.3. MUDAH MERAMALKAN HASIL/PENCAPAIAN MUDAH MERAMALKAN HASIL/PENCAPAIAN
MATLAMAT.MATLAMAT.4.4. MEMBANTU JURULATIH & ATLET MENJALANI MEMBANTU JURULATIH & ATLET MENJALANI
LATIHAN DENGAN LEBIH SISTEMATIK.LATIHAN DENGAN LEBIH SISTEMATIK.5.5. MEMUDAHKAN PROSES PEMANTAUAN & MEMUDAHKAN PROSES PEMANTAUAN &
PENILAIANPENILAIAN
5
PERKARA PENTINGPERKARA PENTING PELANPELAN FASA-FASA YANG MUDAH DIURUSFASA-FASA YANG MUDAH DIURUS MANIPULASI PEMBOLEHUBAH MANIPULASI PEMBOLEHUBAH `ACUTE’`ACUTE’ & & KRONIKKRONIK PRINSIP-PRINSIP LATIHANPRINSIP-PRINSIP LATIHAN KESEDIAAN ASPEK FISIOLOGI DAN KESEDIAAN ASPEK FISIOLOGI DAN ΨΨ MENGELAK MENGELAK `OVERTRAINING’`OVERTRAINING’ & & KECEDERAAN KECEDERAAN
6
BAHAGIAN KECILBAHAGIAN KECIL
1.1. FASA-FASA LATIHAN FASA-FASA LATIHAN 2.2. MESO MESO (1-3 BULAN)(1-3 BULAN)3.3. MAKRO MAKRO (2-8 MINGGU)(2-8 MINGGU)4.4. MIKRO MIKRO (7 HARI)(7 HARI)5.5. SESI SESI (1-3 UNIT)(1-3 UNIT)
7
FASA-FASA LATIHANFASA-FASA LATIHAN
1.1. FASA PERSEDIAAN FASA PERSEDIAAN - UMUM - UMUM
- KHUSUS- KHUSUS
2.2. FASA PERTANDINGAN FASA PERTANDINGAN - PRA-PERTANDINGAN- PRA-PERTANDINGAN- PERTANDINGAN- PERTANDINGAN
3.3. FASA TRANSISIFASA TRANSISI
8
FASA PERSEDIAAN FASA PERSEDIAAN UMUMUMUM
(PALING PENTING KERANA KURANGNYA TUMPUAN DI FASA INI (PALING PENTING KERANA KURANGNYA TUMPUAN DI FASA INI AKAN MENJEJASKAN PERSEDIAAN FASA-FASA YANG BERIKUT)AKAN MENJEJASKAN PERSEDIAAN FASA-FASA YANG BERIKUT)
TUMPUAN 1. Pembinaan kecergasan fizikal menyeluruh (daya tahan
kardiovaskulkar, daya tahan otot, kekuatan asas)2. Isipadu Latihan ↑ (85% - 100%)
Intensiti Latihan ≈ (40% - 70%)3. Jangka Masa (6 – 14 minggu)4. Kaedah Latihan (LSD, Fartlek, Jeda Jarak Jauh, Bebanan- A.A)5. Ujian Pra-Kecergasan
9
FASA PERSEDIAAN FASA PERSEDIAAN KHUSUSKHUSUS
TUMPUAN1. Penekanan kepada komponan fizikal yang lebih dominan
dalam sesuatu sukan/acaraa) Acara Daya Tahan (sistem aerobik)Isipadu & Intensiti Latihan ↑ (85% - 100%)b) Acara Berasaskan Kelajuan & Kekuatan(sistem anaerobik)Isipadu Latihan ↓ (65% - 80%)Intensiti Latihan ↑ (sehingga 95%)
2. Jangka Masa (6-10 minggu)3. Kaedah Latihan
a) Daya Tahan (LSD, Fartlek, Jeda Jarak Sederhana & Jauh, Bebenan)b) Kelajuan & Kekuatan (Jeda Jarak Dekat & Sederhana, pecutan berulang, Litar & Bebanan)
10
FASA PRA-FASA PRA-PERTANDINGANPERTANDINGAN
TUMPUAN1. Penekanan komponen khusus sesuatu sukan;
tingkatkan/kekal tahap kecergasan melalui simulasi, permainan kecil/sebenar, ujian masa
2. Isipadu Latihan ↑ (60% - 70%)3. Intensiti bergantung kepada keperluan sebenar sukan
(80%-100%)4. Jangka Masa (6-8 minggu)5. Kaedah Latihan
a) Daya Tahan (Bebanan, Jeda bercampur)b) Kelajuan & kekuatan (Pecutan berulang, jeda jarak
dekat, tekanan, pliometrik)6. Ujian Pasca Kecergasan
11
FASA TRANSISIFASA TRANSISITUMPUAN1. Pemulihan fisiologi, Ψ, rawatan Kecederaan &
atasi kebosanan2. Menilai prestasi atlet & keberkesanan program
latihan (merancang program latihan musim yang akan datang)
3. Tahap kecergasan (perlu dikekalkan : 40-60% kemampuan maksimum atlet)
4. Jangka Masa (bergantung kepada musim & format pertandingan)
12
FASAFASA PERTANDINGANPERTANDINGANTUMPUANTUMPUAN1.1. Pengekalan kecergasan optimum yang diperlukan oleh Pengekalan kecergasan optimum yang diperlukan oleh
sukan berkaitansukan berkaitan2.2. `Tapering’ (ubahsuaian isipadu & intensiti)`Tapering’ (ubahsuaian isipadu & intensiti)3.3. Penilaian melalui permainan sebenar/ujian masaPenilaian melalui permainan sebenar/ujian masa4.4. Isipadu ↓ Isipadu ↓ (± 60%)(± 60%)
Intensiti ↑ Intensiti ↑ (± 100%)(± 100%)5.5. Jangka Masa Jangka Masa (masa & format pertandingan : 3-4 minggu)(masa & format pertandingan : 3-4 minggu)6.6. Kaedah Latihan (Kaedah yang telah diamalkan dalam Kaedah Latihan (Kaedah yang telah diamalkan dalam
fasa-fasa sebelum ini boleh diamalkan tetapi kekerapan fasa-fasa sebelum ini boleh diamalkan tetapi kekerapan ↓ ↓
Kekerapan ↓
13
PERSEDIAAN PERSEDIAAN PERTANDINGANPERTANDINGAN
FIZIKAL FIZIKAL (Biomotor ↑)(Biomotor ↑) TEKNIKAL TEKNIKAL (Kaedah-kaedah Latihan : Kemahiran (Kaedah-kaedah Latihan : Kemahiran
↑)↑) TAKTIKAL TAKTIKAL (Strategi ↑ )(Strategi ↑ ) PSIKOLOGI PSIKOLOGI (Penetapan Matlamat, Motivasi, Kawal (Penetapan Matlamat, Motivasi, Kawal
kebimbangan, visualisasi) kebimbangan, visualisasi)
14
RINGKASAN PROGRAM RINGKASAN PROGRAM LATIHANLATIHAN
PERSEDIAANPERSEDIAAN `PRE-COMP’`PRE-COMP’ `COMP’`COMP’ TRANSISITRANSISI
OBJEKTIFOBJEKTIF↑↑ AEROBIK AEROBIK SECARA ANSUR SECARA ANSUR MAJUMAJU
↑ ↑ KEPANTASAN, KEPANTASAN, KUASA, DAYA KUASA, DAYA TAHAN, LATIHAN TAHAN, LATIHAN SPESIFIKSPESIFIK
`TAPERING’ `TAPERING’ TAHAP KERJA TAHAP KERJA UNTUK HADAPI UNTUK HADAPI PERTANDINGANPERTANDINGAN
↓↓ LATIHAN LATIHAN SECARA SECARA ANSUR MAJUANSUR MAJU
INTENSITI INTENSITI AMAM
PERMULAAN PERMULAAN ↓↓AKHIR AKHIR ↑↑ ↑↑
`TAPERING OFF’`TAPERING OFF’ BERCAMPURBERCAMPUR(Buat (Buat Perancangan Perancangan untuk musim untuk musim akan datang)akan datang)
ISIPADU ISIPADU LATIHANLATIHAN ↑↑ ≈≈
`TAPERING OFF’`TAPERING OFF’ ↓ ↓ SECARA SECARA ANSUR MAJUANSUR MAJU
J/MASA J/MASA (MINGGU)(MINGGU)
15 – 2415 – 24 15 – 2115 – 21 3 – 83 – 8 9 – 129 – 12
15
MERANCANG SESI MERANCANG SESI LATIHANLATIHAN
JANGKA MASA BERGANTUNG KEPADA OBJEKTIF & TAHAP JANGKA MASA BERGANTUNG KEPADA OBJEKTIF & TAHAP LATIHANLATIHAN
MERANGKUMIMERANGKUMI1.1. Pengenalan Pengenalan (3-5 minit)(3-5 minit)2.2. Memanaskan Badan Memanaskan Badan (10-30 minit)(10-30 minit)3.3. Tumpuan Utama Tumpuan Utama (30 minit – 2 jam)(30 minit – 2 jam)4.4. Gerak kendur Gerak kendur (10-30 minit)(10-30 minit)5.5. Perbincangan Perbincangan (3-5 minit)(3-5 minit)
16
FAKTOR-FAKTOR YANG FAKTOR-FAKTOR YANG MEMPENGARUHI LATIHANMEMPENGARUHI LATIHAN
TEMPOH KESELURUHAN PROGRAM TAHAP MULA KECERGASAN PELAKU/ATLET JENIS AKTIVITI LATIHAN KEKERAPAN LATIHAN INTENSITI PERLAKUAN TEMPOH MASA LATIHAN
17
PEMBOLEHUBAH PEMBOLEHUBAH PERIODISASIPERIODISASI
1.1. ISIPADUISIPADU2.2. INTENSITIINTENSITI3.3. PRESTASI PRESTASI (Super Compensation)(Super Compensation)
Super compensationStimulu
s
CompensationFatigue
18
PROGRAMPROGRAM LATIHAN LATIHAN
HR=120BPM
REGRESSION COMPENSATION
HR=170BPM (RECOVERY)
KEUPAYAAN BARU
SUPER COMPENSATION
INVOLUTION
pulih dari keupayaan biasa untuk hadapi tekanan baru
x tekanan prestasi ↓
19
KONSEP ASAS KONSEP ASAS PERANCANGAN PROGRAM PERANCANGAN PROGRAM
LATIHANLATIHANSS -- SPECIFICSPECIFICAA -- ADAPTATIONADAPTATIONII -- INCREASEDINCREASEDDD -- DEMANDDEMAND
REGRESSION
COMPENSATION
SUPER COMPENSATION
INVOLUTION
FENOMENA
RANGSANGAN YANG DIBERI KADAR KEUPAYAAN ↓REHAT (recovery) PRESTASI ↑
PENINGKATAN PRESTASI BERLAKU HASIL DARI FENOMENA `SUPER COMPENSATION’
20
PERKARA PENTING SEMASA PERKARA PENTING SEMASA PERANCANGAN PROGRAM PERANCANGAN PROGRAM
LATIHANLATIHAN MATLAMATMATLAMAT JANGKAMASA (1,2,3,4 TAHUN – PENDEK/PANJANG)JANGKAMASA (1,2,3,4 TAHUN – PENDEK/PANJANG) BILANGAN PELATIHBILANGAN PELATIH KUMPULAN SASARAN (TAHAP PELATIH/ATLET – KUMPULAN SASARAN (TAHAP PELATIH/ATLET –
UMUR & STATUS)UMUR & STATUS) MAKLUMAT LATIHAN (BIODATA PELATIH & TAHAP MAKLUMAT LATIHAN (BIODATA PELATIH & TAHAP
KECERGASANNYA)KECERGASANNYA) KAEDAH KAEDAH KEMUDAHANKEMUDAHAN
21
: MIDDLE & LONG DISTANCE::
MONTHSWEEKENDS 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 30DOMESTICS X X X X X X X X X X X X X X X X X X XINTERNATIONAL X X X
TRAINING PHASESTRENGTHENDURANCESPEED
MACRO-CYCLESMICRO-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
1 2X X X
H
100%VOLUME 90%INTENSITY 80%PEAKING 70%
60%
50% 90% 100% 100% 100% 100% 100% 100% 100% 100% 100% 90%
PHYSICAL PREP. 40% 70% 80% 80% 80% 80% 80% 80% 80% 80% 70%
TECHNICAL PREP. 30% 50% 60% 50% 60% 60% 70% 60% 50% 50% 50% 50%
TACTICAL PREP. 20% 40% 40%
PSYCHOLOGY PREP. 10% 20% 20%
6 7 8COMP 2 COMP 3 SPE PREPARATION 2
TRANSITIONGENERAL STRENGTH
9
ANAEROBICSPEED ENDURANCE MAXIMAL SPEED
COMPETITION MAINTENANCEPREPARATION
BASIC SPEEDAEROBIC
BASIC SPEEDAEROBIC
GEN PREPARATION SPE PREPARATION 1 PRE COMP 1MAINTENANCE
COPM 1 PRE COMP 2 TRANSITION
PE
RA
K O
PE
N M
EE
T, IP
OH
, PK
PE
NA
NG
OP
EN
MA
AU
OP
EN
ME
ET,
KL
1 2 3
GENERAL STRENGTH MUSCULAR STRENGTH
4 5
ISSF
ME
ET,
ISTA
NB
UL,
TU
RK
EY
FTA
AA
OP
EN
ME
ET,
KL
NA
TIO
NA
L JU
NIO
RS
, KL
SP
OR
TEX
CE
L, K
L
NOV
CA
LEN
DA
R O
F C
OM
PE
TITI
ON
S
X-C
OU
NTR
Y,S
'GO
R
KL
MA
RA
THO
N, K
L
NIK
E 1
0KM
RU
N, K
L
FT A
AA
UN
DE
R &
OV
ER
DIS
TAN
CE
, KL
FTA
AA
ALL
CO
ME
RS
/JU
NIO
RS
, KL
PK
AA
A J
UN
IOR
S, I
PO
H, P
K
LAR
IAN
PE
RD
AN
A M
AK
SA
K, P
UTR
AJA
YA
, KL
S'G
OR
JU
NN
IOR
S, K
ELA
NA
JA
YA
, S`G
OR
JULY AUG SEPT OCTMAC APRIL MAY JUNEDATES DEC JAN FEB
JUNIOR MEET 6. STANDING START3. SPEED ENDURANCE 5. CURVE RUNNING (A.A., GENERAL, MUSCULAR) 4. BODY LEAN SCHOOL MEET 4. TIME CLOCKED AT COMP.
3. CLOCK PB IN NATIONAL
3. FOOT PLACEMENT 3. FINAL KICK 3. +VE SELF TALK
5. IMAGERY4. CONCENTRATION
4. RAJA MOHAN (16 YRS) 2. QUALIFY TO ASEAN 3. SCHOOL FITNESS TEST 2. STRENGTH TRAINING2. ARM MOVEMENT 2. OVERTAKING 2. RELAXATION
2. NOR AMELIA MUSA (17 YRS)3. MELVINDER SINGH (16 YRS) IN MSSM MEET 2. EVENT SPECIFIC TEST (AEROBIC + ANAEROBIC)
1. CLOCK PERSONAL BEST 1. FITNESS TEST 1. CARDIOVASCULAR END.
TRAINING OBJECTIVESTECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.
1. RUNNING STYLE + FORM 1. PACE RUNNING 1. GOAL SETTING1. SHASHI KUMAR (18 YRS) PERFORMANCE TESTS/STANDARDS PHYSICAL PREPARATIONS
THE CHART OF THE ANNUAL PLANTYPEYEAR 2002-2003COACH A. TRAPADI
ENTHERAN S. MANIAM
ATHLETE'S NAME'
PA
HA
NG
JU
NIO
RS
, KU
AN
TAN
, PH
G
HOLS/CAMP/SEMI-CAMP
MAJOR TRAINING PERIODS
R=
1-2
R=
1-2
HO
NG
KO
NG
JU
NIO
RS
PA
HA
NG
OP
EN
, KU
AN
TAN
, PH
G
THAI
LAN
D J
UN
IOR
S
MS
SM
, MA
LAC
CA
MA
LAC
CA
JU
NIO
RS
, M`C
A
KE
DA
H R
ELA
Y, A
LOR
SE
TAR
, KD
H
CAM
ERO
N H
IGH
LAN
DS/
THAI
LAN
D/IN
DO
NES
IA
TR = 5 WEEKS TR = 9 WEEKS TR = 7 WEEKS
R=
1-2
TR = 9 WEEKS TR = 9 WEEKSR
= 2-
4
R=
2-4
MEETS/LOCATION
MEDICAL CONTROL DATES
TR = 8 WEEKS
PEAKING INDEXTESTING DATES
PE
RIO
DIZ
ATI
ON
MESOCYCLES
TRA
ININ
G F
AC
TOR
S
22
HOW TO PLAN A TRAINING HOW TO PLAN A TRAINING YEAR YEAR
(WORK BACKWARDS FROM THE GOAL) Competition selectionCompetition selection Competition classificationCompetition classification Identify the Phases & CyclesIdentify the Phases & Cycles `Block’ the various phases `Block’ the various phases (training, tapering, (training, tapering,
recovery, etc.)recovery, etc.) Identify assessment & evaluation requirement Identify assessment & evaluation requirement
(testing, skill, ability, strengths, weakness, etc.)(testing, skill, ability, strengths, weakness, etc.) Begin manipulation of acute & chronic training Begin manipulation of acute & chronic training
variablesvariables
23
PHASE : GENERAL PREPARATION WEEK : 6 DATE : 6 – 11 JANUARY 2003 WEEKLY TRAINING HOURS : 16
DAY TIME
MONDAY (6.1.03)
TUESDAY (7.1.03)
WEDNESDAY (8.1.03)
THURSDAY (9.1.03)
FRIDAY (10.1.03)
SATURDAY (11.1.03)
SUNDAY (12.1.03)
AM
REST
Warm-up (15’’) - Jogging - Stretching - Drills Main Endurance - 20 mins run
Limber (15’’) - Stretching - Drills
REST
Warm-up (15’’) - Jogging - Stretching Main Endurance - 20 mins run + Drills Limber (15’’) - Stretching
REST
Warm-up (15’’) - Jogging - Stretching Main Endurance - 30-45 mins run - Drills Interval - 80M X 10/13-15s
Limber (15’’) - Stretching
REST
PM
Warm-up (15’’) - Jogging - Stretching Main Speed Workout - 5 X 40M - 5 X 60M - 1 X 100M R = 2, R btwn Sets = 5mins Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Endurance - Minute Run (1,2,3,4,5,5,4,3,2,1) - Drills Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Endurance - Fartlek (20 mins) - Drills Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Muscular Endurance - Hill (80M X 10-12) - Striding (300M X 1) Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Speed Workout - 5 X 60M - 5 X 80M - 1 X 150M R = 2, R btwn Sets = 5mins Limber (15’’) - Stretching
REST
REST
24
PHASE : SPECIFIC PREPARATION WEEK : 16 DATE : 17 - 23 MAC 2003 WEEKLY TRAINING HOURS : 10
DAY TIME
MONDAY (17.3.03)
TUESDAY (18.3.03)
WEDNESDAY (19.3.03)
THURSDAY (20.3.03)
FRIDAY (21.3.03)
SATURDAY (22.3.03)
SUNDAY (23.3.03)
AM
REST
Warm-up (15’’) - Jogging - Stretching Main Endurance - 20-30 mins run - Drills (Exeercise Sit Up, Back Arch) Limber (15’’) - Stretching
REST
Warm-up (15’’) - Jogging - Stretching Main Endurance - 20-30 mins run - Drills (Exercise: Chin Up + Push Up) Limber (15’’) - Stretching
REST
Warm-up (15’’) - Jogging - Stretching Main (Tapering) Endurance - 15-20 mins - Drills
Limber (15’’) - Stretching
CO
MPE
TITI
ON
(FTA
AA
JU
NIO
R M
EET
)
PM
Warm-up (15’’) - Jogging - Stretching Main Speed Workout - 5 X 40M - 5 X 60M - 1 X 100M R = 2, R btwn Sets = 5mins Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Endurance - Long Run (30-45 mins) - Drills Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Endurance - Diagonal (20-30 mins) (Stride, Sprint/Speed, Jogging) - Drills Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Track Workout - 1200M @ 78-80s pace; R=10mins + 2 X 300M @ 50s - 1200M @ 58s/29s (200M) R=10M + 2 X 300M @ 48s - 1500M @ 85s pace; R=10m + 2 X 300M @ 60s Drills Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main (Tapering) Endurance - 20-30 mins run - Drills (Exercise: Chin Up + Push Up) Limber (15’’) - Stretching
REST
COM
PETI
TION
(F
TAA
A
JUN
IOR
ME
ET)
25
PHASE : COMPETITION WEEK : 42 DATE : 2 – 8 SEPTEMBER 2002 WEEKLY TRAINING HOURS : 10
DAY TIME
MONDAY (2.9.02)
TUESDAY (3.9.02)
WEDNESDAY (4.9.02)
THURSDAY (5.9.02)
FRIDAY (6.9.02)
SATURDAY (7.9.02)
SUNDAY (8.9.02)
AM
REST
Warm-up (15’’)
- Jogging - Stretching
Main Endurance
- 20 mins run - Drills
Limber (15’’) - Stretching
REST
Warm-up (15’’)
- Jogging - Stretching
Main Endurance
- 20 mins run - Drills
Limber (15’’) - Stretching
REST
Warm-up (15’’)
- Jogging - Stretching
Main (TAPERING) Endurance
- Minute Run (5-4-3-2-1-1-2-3-4-5) - Drills
Limber (15’’) - Stretching
Warm-up (15’’)
- Jogging - Stretching
Main (TAPERING) Endurance
- 15-20 mins run - Drills
Limber (15’’)
- Stretching
PM
REST
Warm-up (15’’)
- Jogging - Stretching - Drills
Main Track Workout
- 400M x 6 @ 65s R=2m
Limber (15’’) - Stretching
Warm-up (15’’)
- Jogging - Stretching - Drills
Main Track Workout
- 400M x 6 @ 80s R=3m - 400M x 3 @ 70s R=3m - 100M x 2
Limber (15’’) - Stretching
Warm-up (15’’)
- Jogging - Stretching
Main Track Workout
- 600M x 5 @ 2:06 (84s + 42s) R=3m
Speed Endurance - 15 mins (5 fast + 5 easy) x 3 set
Limber (15’’) - Stretching
Warm-up (15’’)
- Jogging - Stretching
Main (TAPERING) Time Trial
- 1200M - 500M - 600M
Limber (15’’) - Stretching
REST
REST
26
PHASE : MAINTENANCE (COMPETITON) WEEK : 49 DATE : 14 – 20 OCTOBER 2002 WEEKLY TRAINING HOURS : 20
DAY TIME
MONDAY (14.10.02)
TUESDAY (15.10.02)
WEDNESDAY (16.10.02)
THURSDAY (17.10.02)
FRIDAY (18.10.02)
SATURDAY (19.10.02)
SUNDAY (20.9.02)
AM
REST
Warm-up (15’’)
- Jogging - Stretching
Main Endurance
- 20 mins run - Drills
Limber (15’’) - Stretching
Warm-up (15’’)
- Jogging - Stretching
Main Endurance
- 30 mins run - Drills
Limber (15’’) - Stretching
Warm-up (15’’)
- Jogging - Stretching
Main Endurance
- 20 mins run + Drills
Limber (15’’) - Stretching
REST
Warm-up (15’’)
- Jogging - Stretching
Main (TAPERING) Endurance
- 30 mins run - Drills
Limber (15’’) - Stretching
MASUM GAMES
PM
REST
Warm-up (15’’)
- Jogging - Stretching - Drills
Main Track Workout
- 300M x 6 3 @ 4s8, 2 @ 45s, 1 @ 40s R=3 m
Endurance - Long Run (5-8 laps : 4.00-4.30 per lap)
Limber (15’’) - Stretching
Warm-up (15’’)
- Jogging - Stretching - Drills
Main Endurance
- Hill (80M x 10-12 ) - Fartlek (Diagonal Run) 20 mins
Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Endurance - Fartlek (20 mins) - Drills Limber (15’’) - Stretching
Warm-up (15’’)
- Jogging - Stretching - Drills
Main (TAPERING) Time Trial
- 1200M + 300M - 600M + 200M - 300M
Limber (15’’) - Stretching
REST
MASUM GAMES
27
PHASE : TRANSITION WEEK : 51 DATE : 28 OCTOBER – 3 NOVEMBER 2002 WEEKLY TRAINING HOURS : 16 1/2
DAY TIME
MONDAY (28.10.02)
TUESDAY (29.10.02)
WEDNESDAY (30.10.02)
THURSDAY (31.10.02)
FRIDAY (1.11.02)
SATURDAY (2.11.02)
SUNDAY (3.10.02)
AM
REST
Warm-up (15’’)
- Jogging - Stretching
Main Endurance
- 20 mins run - Drills
Limber (15’’) - Stretching
Warm-up (15’’)
- Jogging - Stretching
Main Endurance
- 30 mins run - Drills
Limber (15’’)
- Stretching
Warm-up (15’’)
- Jogging - Stretching
Main Endurance
- 20 mins run + Drills
Limber (15’’) - Stretching
REST
Warm-up (15’’)
- Jogging - Stretching
Main Endurance
- 30 mins run - Drills - Exercise with weight
Limber (15’’)
- Stretching
Warm-up (15’’)
- Jogging - Stretching
Main Endurance
- Long Run (30-45 mins)
Limber (15’’)
- Stretching - Drills
PM
REST
Warm-up (15’’) - Jogging - Stretching Main Endurance - Fartlek (20 mins) - Drills Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Endurance - Fartlek (20 mins) - Drills Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Endurance - Fartlek (20 mins) - Drills Limber (15’’) - Stretching
Warm-up (15’’) - Jogging - Stretching Main Endurance - Fartlek (20 mins) - Drills Limber (15’’) - Stretching
REST
REST
top related