PERENCANAAN LATIAN HARIAN senin,26 juli 2016

TAHAP : Persiapan umum

MAKRO NO :1
MIKRO NO :1

TR. SESSION PROGRAM LATIHAN CATATAN

Warming up :
 jogging 5 lap pemanasan
 Dinamis Strech 30 menit
 Run ABC
 Angkling 5 rep
 Knee up 5 rep
 Butt kick 5 rep
 Kicking 5 rep
Materi inti :
Running 30 menit
 SCR 30 menit
Denyut nadi 130-140
 Dn 130-140
Volume 60%
 Volume 60% intensitas 40%
PAGI  Intensitas 40%
Aerobic Core exercise :
foundation
 Crunch
 V sit up
 Overal trunk stability ( ventral Tiap repetisi
group, lateral group, dorsal group ) melakukan 30 detik
@ 30”x3 set,rest 30”antar rep selama 3 set.
rest 2” antar set Istirahat tiap repetisi
selama 30 detik dan
Cooling down : PNF Strech ( 10 menit ) istirahat antar set 2
menit

Warmng up :
 jogging 5 lap pemanasan
 Dinamis Strech 30 menit
 Run ABC
 Angkling 5 rep
 Knee up 5 rep
 Butt kick 5 rep
 Kicking 5 rep
Running 30 menit
SORE Materi inti :
Denyut nadi 130-140
Aerobic  SCR 30 menit
Volume 60%
foundation  Dn 130-140
intensitas 40%
 Volume 60%
 Intensitas 40% Tiap repetisi
Core exercise : melakukan 30 detik
 Crunch selama 3 set.
 V sit up Istirahat tiap repetisi
 Overal trunk stability ( ventral selama 30 detik dan
group, lateral group, dorsal group ) istirahat antar set 2
@ 30”x3 set,rest 30”antar rep menit
rest 2” antar set
Cooling down : PNF Strech ( 10 menit )

Mengetahui

( Pelatih )
 PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :1
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging 5 lap pemanasan
 Dinamis Strech 30 menit
 Run ABC
 Angkling 5 rep
 Knee up 5 rep
 Butt kick 5 rep
 Hopping 5 rep
 Bounding 5 rep
Running 4000 meter
PAGI Denyut nadi 130-140
Materi inti :
Aerobic Volume 60%
4000 m SCR ( slow continous run )
foundation intensitas 40%
 Dn 130-140
 Volume 60% Tiap repetisi
 Intensitas 40% melakukan 30 detik
Core exercise : selama 3 set.
 Crunch Istirahat tiap repetisi
 V sit up selama 30 detik dan
 Overal trunk stability ( ventral istirahat antar set 2
group, lateral group, dorsal group ) menit
@ 30”x3 set,rest 30”antar rep
rest 2” antar set
Cooling down :
 statis strech ( 10 menit )
Warmng up : pemanasan
 jogging 3 lap 30 menit
 Dinamis Strech
 Ladder drill
1 step high knee 5 rep
2 step high knee 5 rep
Lateral step 5 rep Passing dengan kaki
SORE Materi inti : bagian dalam
Basic Technic pass in side pass 100x sebanyak 100 kali
technic 20 rep x 5 set 20 repetisi x 5 set
Interval antar set 2 menit interval antar set 2
Game simulation with the in side menit, simulasi game
pass dengan coaching
Core exercise : poin kaki bagian
 Crunch dalam
 Kicking
Tiap repetisi
 Good morning melakukan 30 detik
 Back lift selama 3 set.
@ 30”x3 set,rest 30”antar rep rest 2” Istirahat tiap repetisi
antar set selama 30 detik dan
Cooling down : istirahat antar set 2
Strech statis PNF ( 10 menit ) menit

Mengetahui

( Pelatih )
PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :1
TR. PROGRAM LATIHAN CATATAN
SESSION

PAGI
Rest

Warmng up : pemanasan
 Jogging 3 lap 30 menit
 Dinamis Strech
 Ladder drill
1 step high knee 5 rep
2 step high knee 5 rep
Lateral step 5 rep
Materi inti : Adaptasi Anatomi 7
Strength training circuit training item/pos dengan 4 set
SORE methode tiap pos melakukan
Adaptasi 7 exercise 4 set tempo 30” interval selama 30 detik dan
anatomi antar set 3 menit interval antar set 3
 Leg prees menit intensitas 40%
 Shoulder press dari 1 repetisi
 Bench press maksimal,volume
 Leg extention latihan 60%
 Lat pull down
 Leg curls
 Stability ball crunch
Intensitas 40% dr 1 RM volume
latihan 60% Pendinginan 10 menit
Cooling down : PNF (10 menit)

Mengetahui

( Pelatih )
 PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :1

TR. PROGRAM LATIHAN CATATAN

SESSION
Warming up : pemanasan
 jogging 5 lap 30 menit
 Dinamis
Strech
 Run ABC
 Angkling 5 rep
 Knee up 5 rep
 Butt kick 5 rep Running 40 menit
Denyut nadi 130-140
Materi inti : Volume 60% intensitas 40%
PAGI  SCR 40 menit
Aerobic Tiap repetisi melakukan 30
 Dn 130-140
fundament detik selama 3 set. Istirahat
 Volume 60%
al tiap repetisi selama 30 detik
 Intensitas 40% dan istirahat antar set 2
Core exercise : menit
 Crunch
 V sit up
 Overal trunk stability (
ventral group, lateral group,
dorsal group ) @ 30”x3 Pendinginan 10 menit
set,rest 30”antar rep rest
2’ antar set
Cooling down :
 PNF stretch
Warmng up : pemanasan
 jogging 5 lap 30 menit
 Dinamis
Strech
 Run ABC
 Angkling 5 rep
 Knee up 5 rep
SORE  Butt kick 5 rep Running 45 menit
Aerobic  Kicking 5 rep Denyut nadi 130-140
fundament Materi inti : Volume 60% intensitas 40%
al  SCR 45 menit
 Dn 130-140
 Volume 60%
 Intensitas 40% Tiap repetisi melakukan 30
Core exercise : detik selama 3 set. Istirahat
 Crunch tiap repetisi selama 30 detik
 V sit up dan istirahat antar set 2
 Overal trunk stability ( menit
ventral group, lateral group,
dorsal group ) @ 30”x3
set,rest 30”antar rep rest
2” antar set Pendinginan 10 menit
Cooling down :
PNF strech

Mengetahui

( Pelatih )
 PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :1
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up : pemanasan
 jogging 5 lap 30 menit
 Dinamis Strech
 Run ABC
 Angkling 5 rep
 Knee up 5 rep
 Butt kick 5 rep
 Hopping 5 rep
 Bounding 5 rep
Running 5000 meter
PAGI Denyut nadi 130-140
Materi inti :
Aerobic Volume 60% intensitas
5000m SCR Dn latihan 130-140 vol lat
fundame 40%
60% intensitas latihan 40%
ntal Core exercise :
Tiap repetisi melakukan 30
 Crunch
detik selama 3 set. Istirahat
 V sit up tiap repetisi selama 30
 Overal trunk stability ( ventral detik dan istirahat antar set
group, lateral group, dorsal 2 menit
group ) @ 30”x3 set,rest
30”antar rep rest 2” antar
set Pendinginan 10 menit
Cooling down : statis stretch, PNF
Warmng up :
 jogging 3 lap pemanasan
 Dinamis Strech 30 menit
 Ladder drill
1 step high knee
5 rep
2 step high knee
SORE 5 rep
Basic Lateral step 5 rep
technic Materi inti : Passing dengan kaki
Technic pass in side pass bagian dalam sebanyak
100x 100 kali
20 rep x 5 set 20 repetisi x 5 set interval
Interval antar set 2 menit antar set 2 menit, simulasi
Game simulation with the in game dengan coaching
side pass poin kaki bagian dalam
Core exercise :
Tiap repetisi melakukan 30
 Crunch
detik selama 3 set. Istirahat
 Kicking
tiap repetisi selama 30
 Good morning detik dan istirahat antar set
 Back lift 2 menit
@ 30”x3 set,rest 30”antar rep
rest 2’ antar set Pendinginan 10 menit
Cooling down :
Strech statis PNF

Mengetahui

(pelatih)
 PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :1
Tujuan latihan : Adaptasi Anatomi
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up : pemanasan
 jogging 3 lap 30 menit
 Dinamis Strech
 Ladder drill
1 step high
knee 5 rep
2 step high
knee 5 rep
Lateral step 5
rep
PAGI
Adaptasi
anatomi Adaptasi Anatomi 7
Materi inti : item/pos dengan 4 set
Strength training circuit training tiap pos melakukan
methode selama 30 detik dan
7 exercise 4 set tempo 30” interval interval antar set 3
antar set 3 menit menit intensitas 40%
 Leg prees dari 1 repetisi
 Shoulder press maksimal,volume
 Bench press latihan 60%
 Leg extention
 Lat pull down
 Leg curls
 Stability ball crunch
Intensitas 40% dr 1 RM volume Pendinginan 10 menit
latihan 60%
Cooling down : PNF

SORE

Rest

Mengetahui

( Pelatih )
PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :3
VOLUME LAT : 100%
INTENSITAS LAT : 40%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
Own body weight
 Crunch
 Back up
 Push up
PAGI  Squat
80 rep 4 set
Slow continous run 120
menit dn. 130 – 140

Cooling down :
 stretching PNF

Warmng up :
 running abc
 Strectching

Materi inti :
 Heading
SORE  Heading finishing
 Game

Cooling down :
 Jogging
 stretching
PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :3
VOLUME LAT : 75%
INTENSITAS LAT : 40%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching
Materi inti :
 Core exercise :
 Sit up
 Back up
60 rep 4set
Sircuit tanpa alat 8 pos 6 set tiap
set 30 det
PAGI  Skip
 Jogging antar con
 Lompat paralon
 dribbling
 Zig – zag
 Harioka
 High knee
 Hop step
Cooling down : stretching
flexibility

Warmng up :
 running abc
 Strectching

Materi inti :
 passing
SORE  Passing wallpass
 4 vs 5
 2 vs 3
 Game

Cooling down :
 Jogging
 stretching
PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :3
VOLUME LAT : 60%
INTENSITAS LAT : 45%
TR. PROGRAM LATIHAN CATATA
SESSIO N
N
Warming up :
 jogging
 Streching

Materi inti :
Own body weight
 superman
PAGI  push up
 back up
70 rep 4 set

Slow continous run 70 menit

d.n 130 - 140

Cooling down :
 stretching flexibility

SORE

Rest
PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :4
VOLUME LAT : 60%
INTENSITAS LAT : 40%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
Own body weight
 Crunch
 Back up
 Push up
PAGI  Squat
 Sit up
50 rep 4 set
Slow continous run 45
menit dn. 130 – 140

Cooling down :
 stretching PNF

Warmng up :
 running abc
 Strectching

Materi inti :
 Dribbling
SORE  Dribbling fainting
 Game

Cooling down :
 Jogging
 stretching
PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :4
VOLUME LAT : 75%
INTENSITAS LAT : 40%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti : core exercise :

 Double leg raises
 Superman
 Push up
 Calf raises
75 rep 4 set
PAGI SCR 90 menit
D.N 130 – 140

Cooling down : stretching

flexibility

Warmng up :
 running abc
 Strectching

Materi inti :
 passing
SORE  Passing wallpass
 4 vs 5
 2 vs 3
 Game

Cooling down :
 Jogging
 stretching
PERENCANAAN LATIAN HARIAN
TAHAP : Persiapan umum
MAKRO NO :1
MIKRO NO :4
VOLUME LAT : 60%
INTENSITAS LAT : 45%
TR. PROGRAM LATIHAN CATAT
SESSI AN
ON
Warming up :
 jogging
 Streching

Materi inti :
 Coordination
 Agility ladder
PAGI 10 Item
Core
 push up
 back up
50 rep 4 set

Cooling down :
 stretching flexibility

SORE

Rest
TAHAP : Persiapan khusus
MAKRO NO :4
MIKRO NO : 14
VOLUME LAT : 80%
INTENSITAS LAT : 50%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 Interval training
400 m x 5 rep full
speed R : I 5 :1
best time : 1,25
PAGI menit
 Core :
 double leg raises
 superman
50 rep 3 set

Cooling down :
 stretching PNF

Warmng up :
 running abc
 Strectching

Materi inti :
 Dribbling fainting
SORE  4 - 4 – 2 diagonal
defense
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Persiapan khusus
MAKRO NO :4
MIKRO NO : 15
VOLUME LAT : 60%
INTENSITAS LAT : 80%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 Interval training
100 m x 15 rep full
speed 3 set R : I
1 :1 best time : 12
PAGI menit
 Core :
 Sit up
 Back up
50 rep 3 set

Cooling down :
 stretching PNF

SORE REST
TAHAP : Persiapan khusus
MAKRO NO :4
MIKRO NO : 16
VOLUME LAT : 80%
INTENSITAS LAT : 60%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 WEIGHT TRAINING
 Leg press
 Butterfly
 Shoulder press
 Leg extension
PAGI Intensitas 60 % 15 rep 3
set

Cooling down :
 stretching PNF

Warmng up :
 running abc
 Strectching

Materi inti :
 4 – 4 – 2 offense
SORE  4 - 4 – 2 diagonal
defense
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Persiapan khusus
MAKRO NO :4
MIKRO NO : 17
VOLUME LAT : 70%
INTENSITAS LAT : 80%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 Interval training
400 m x 5 rep full
speed R : I
1 : 5 best time :
PAGI 1,20 menit
 Core :
 V. sit up
 Back up
50 rep 3 set

Cooling down :
 stretching PNF

SORE REST
TAHAP : Persiapan khusus
MAKRO NO :5
MIKRO NO : 18
VOLUME LAT : 60%
INTENSITAS LAT : 90%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 Fartlek 30 menit
D.N 160 – 170
Int 80 %
 Core
 Crunch
PAGI  Superman
 Push up
 Squat
75 rep 3 set

Cooling down :
 stretching PNF

Warmng up :
 running abc
 Strectching

Materi inti :
 Crossing finishing
SORE  4 – 4 – 2 offense
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Persiapan khusus
MAKRO NO :5
MIKRO NO : 19
VOLUME LAT : 50%
INTENSITAS LAT : 75%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 Interval training
PAGI 200 m x 5 rep full
speed R : I
1:5

Cooling down :
 stretching PNF

SORE REST
TAHAP : Persiapan khusus
MAKRO NO :5
MIKRO NO : 20
VOLUME LAT : 60%
INTENSITAS LAT : 90%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 50 meter x 10
rep 4 set
PAGI  Best time 6
det
 Int 90 %

Cooling down :
 stretching PNF

Warmng up :
 running abc
 Strectching

Materi inti :
 Heading finishing
SORE  4 - 4 – 2 diagonal
offense
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Persiapan khusus
MAKRO NO :5
MIKRO NO : 21
VOLUME LAT : 50%
INTENSITAS LAT : 80%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 Leg press
PAGI  Bench press
 Military press
Int 80 % 15 rep 3
set

Cooling down :
 stretching PNF

SORE REST
TAHAP : Persiapan khusus
MAKRO NO :5
MIKRO NO : 22
VOLUME LAT : 60%
INTENSITAS LAT : 90%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 Sircuit training 5
item 25 menit
PAGI  Quick feet
 Run zig – zag
 Jump two leg
 High knee

Cooling down :
 Stretching flexibility

Warmng up :
 jogging
 Strectching

Materi inti :
 Shooting
SORE  Shooting finishing
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Persiapan khusus
MAKRO NO :5
MIKRO NO : 23
VOLUME LAT : 60%
INTENSITAS LAT : 80%
TR. PROGRAM LATIHAN CATATA
SESSIO N
N
Warming up :
 jogging
 Streching

Materi inti :
 Interval training
PAGI  400 meter x 5 rep
full speed int 70 %
D.N 180 – 190
5 rep 2 set

Cooling down :
 stretching

SORE REST
TAHAP : Persiapan khusus
MAKRO NO :5
MIKRO NO : 24
VOLUME LAT : 70%
INTENSITAS LAT : 80%
TR. PROGRAM LATIHAN CATATA
SESSIO N
N
Warming up :
 jogging
 Streching

Materi inti :
 Weight training
 Butterfly
 Bench press
 Leg press
PAGI  Shoulder press
Int 70 % 10 rep 3 set

Cooling down :
 stretching

Warmng up :
 coordination
 Strectching

Materi inti :
 Crossing by wing
SORE  4 – 4 – 2 offense
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Persiapan khusus
MAKRO NO :5
MIKRO NO : 25
VOLUME LAT : 50%
INTENSITAS LAT : 70%
TR. PROGRAM LATIHAN CATATA
SESSIO N
N
Warming up :
 jogging
 Streching

Materi inti :
 Interval training
PAGI  100 meter x 10 rep
2 set full speed int
70 % D.N 180 –
190

Cooling down :
 stretching

SORE REST
TAHAP : Pra kompetisi
MAKRO NO :7
MIKRO NO : 27
VOLUME LAT : 50%
INTENSITAS LAT : 90%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti : SHUTTLE

RUN 5 ITEM 20 METER
D.N 185 -195
 LARI SPRINT
PENDEK
PAGI  LARI MAJU MUNDUR
LALU SPRINT
 SKIP DI TEMPAT
LALU SORINT
 SKIP DI TEMPAT
HADAP KANAN LALU
SPRINT
 SKIP DI TEMPAT
HADAP KIRI LALU
SPRINT

Cooling down :
 stretching

Warmng up :
 coordination
 Strectching

Materi inti :
 DIAGONAL DEFENSE
SORE  GAME SIMULATION 4
–4-2
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Pra Kompetisi
MAKRO NO :7
MIKRO NO : 28
VOLUME LAT : 50%
INTENSITAS LAT : 90%
TR. PROGRAM LATIHAN CATATA
SESSIO N
N
Warming up :
 jogging
 Streching

Materi inti :
 Interval training
 400 meter x 3 rep 2
set full speed int 90
% best time 1,5
PAGI menit D.N 180 – 190
 Core
 Sit up
 Back up
 Push up
30 rep

Cooling down :
 stretching

SORE REST
TAHAP : Pra kompetisi
MAKRO NO :7
MIKRO NO : 29
VOLUME LAT : 40%
INTENSITAS LAT : 80%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 running sprint
reaction ( dengan 30 menit
warna ) 20 meter
 lari mengikuti warna
PAGI yang di tunjuk
core :
 double leg raises
 superman
30 rep

Cooling down :
 stretching flexibility

Warmng up :
 passing bergerak
 Strectching

Materi inti :
 Tactical game by
SORE crossing
 Crossing finishing
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Pra Kompetisi
MAKRO NO :7
MIKRO NO : 30
VOLUME LAT : 50%
INTENSITAS LAT : 75%
TR. PROGRAM LATIHAN CATATAN
SESSIO
N
Warming up :
 jogging
 Streching

Materi inti :
Reaksi running dengan
suara ( pantulan bola )
 Menghadap belakang
lalu dengar suara
PAGI pantulan bola sprint
 Hadap samping kanan
dengar pantulan sprint
 Hadap kiri dengar
pantulan sprint
 Hadap depan dengar
pantulan sprint
5 rep 3 set
Cooling down :
 stretching

SORE REST
TAHAP : Pra kompetisi
MAKRO NO :7
MIKRO NO : 31
VOLUME LAT : 40%
INTENSITAS LAT : 80%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 running sprint
reaction ( dengan 30 menit
warna ) 20 meter
 lari mengikuti warna
PAGI yang di tunjuk
core :
 sit up
 superman
30 rep

Cooling down :
 stretching flexibility

Warmng up :
 passing bergerak
 Strectching

Materi inti :
 Simulation game
SORE  4–4-2
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Pra Kompetisi
MAKRO NO :8
MIKRO NO : 32
VOLUME LAT : 40%
INTENSITAS LAT : 80%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
Running
Boomerang
PAGI rang 7 rep 3
set

Cooling down :
 Jogging
 stretching

SORE REST
TAHAP : Pra kompetisi
MAKRO NO :8
MIKRO NO : 33
VOLUME LAT : 40%
INTENSITAS LAT : 85%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
 Sprint 100
PAGI meter 5 rep 2
set best time 11
det

Cooling down :
 stretching flexibility

Warmng up :
 jogging
 Strectching

Materi inti :
 Game situation
SORE  Shooting finishing
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Pra Kompetisi
MAKRO NO :8
MIKRO NO : 34
VOLUME LAT : 45%
INTENSITAS LAT : 75%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
Weight training
Leg press
PAGI Leg extension
Butterfly
Shoulder press
Int 60 % 10 rep
2 set

Cooling down :
 Jogging
 stretching

SORE REST
TAHAP : Pra kompetisi
MAKRO NO :8
MIKRO NO : 35
VOLUME LAT : 50%
INTENSITAS LAT : 85%
TR. PROGRAM LATIHAN CATATAN
SESSIO
N
Warming up :
 jogging
 Streching

 Materi inti : Interval

training
 400 meter x 3 rep
2 set full speed int
PAGI 90 % best time 1,5
menit D.N 180 –
190
 Core
 Sit up
 Back up
 Push up
30 rep

Cooling down :

Cooling down :
 stretching flexibility
Warmng up :
 jogging
 Strectching

Materi inti :
 Game situation
SORE  Shooting finishing
 Game

Cooling down :
 Jogging
 stretching
TAHAP : Pra Kompetisi
MAKRO NO :8
MIKRO NO : 36
VOLUME LAT : 40%
INTENSITAS LAT : 70%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti : SHUTTLE

RUN 6 ITEM 20 METER
D.N 185 -195
 LARI MAJU MUNDUR
LALU SPRINT
 Sprint sampai tengah
putar balik badan lalu
PAGI sprint
 Hadap kiri putar balik
badan lalu sprint
 Hadap kanan putar
balik badan lalu sprint
 Hadap belakang lalu
balik badan sprint
 Lari ke belakang lalu
balik badan sprint
Tiap pos 2 kali
pengulanagan

Cooling down :
 Jogging
 stretching

SORE REST
TAHAP : Pra Kompetisi
MAKRO NO :8
MIKRO NO : 37
VOLUME LAT : 40%
INTENSITAS LAT : 90%
TR. PROGRAM LATIHAN CATATAN
SESSIO
N
Warming up :
 jogging
 Streching

Materi inti :
 Interval training
 400 meter x 3
rep 2 set full
speed int 90 %
PAGI best time 1,5
menit D.N 180 –
190
 Core
 Sit up
 Back up
 Push up
30 rep

Cooling down :
 stretching

WARMING UP :
 JOGGING
 STRETCHING

MATERI INTI :
SORE  GAME SIMULATION WITH
MAKING DECISION
 SHOOTING FINISHING
 GAME

COOLING DOWN :
JOGGING STRECHING
TAHAP : Pra Kompetisi
MAKRO NO :8
MIKRO NO : 38
VOLUME LAT : 50%
INTENSITAS LAT : 90%
TR. PROGRAM LATIHAN CATATAN
SESSION
Warming up :
 jogging
 Streching

Materi inti :
Weight training
Leg press
PAGI Leg extension
Butterfly
Shoulder press
Int 90 % 10 rep
2 set

Cooling down :
 Jogging
 stretching

SORE REST
TAHAP : Kompetisi
MAKRO NO : 11
MIKRO NO : 44
VOLUME LAT : 45%
INTENSITAS LAT : 90%
TR. PROGRAM LATIHAN CATATAN
SESSIO
N
Warming up :
 jogging
 Streching

Materi inti :
 Shuttle run
 Lari ke samping
menyentuh cone
sebanyak 10 x kanan –
PAGI kiri lalu diberi bola
langsung shooting
 Lari ke samping kanan
– kiri menyentuh cone
sebanyak 10 x lalu di
beri bola lalu heading
4 rep 6 set

Cooling down :
 stretching

WARMING UP :
 JOGGING
 STRETCHING

MATERI INTI :
SORE  GAME SIMULATION 4 – 4 – 2
defense
 GAME

COOLING DOWN :
JOGGING STRECHING
TAHAP : Kompetisi
MAKRO NO : 11
MIKRO NO : 45
VOLUME LAT : 30%
INTENSITAS LAT : 90%
TR. PROGRAM LATIHAN CATATAN
SESSIO
N
Warming up :
 jogging
 Streching

Materi inti :
 Lari dari gawang dengan 2 pemain
sesampai di kotak penalti diberi
bola lalu shooting sprint full speed
PAGI rest 3 mnt 6 rep

Cooling down :
 stretching

SORE REST
TAHAP : Kompetisi
MAKRO NO : 11
MIKRO NO : 46
VOLUME LAT : 30%
INTENSITAS LAT : 80%
TR. PROGRAM LATIHAN CATATAN
SESSIO
N
Warming up :
 jogging
 Streching

Materi inti :
 WEIGHT TRAINING LOAD
MEDIUM
3 ALAT :
 LEG PRESS
 SQUAT PRESS
PAGI  LEG CURLS
70 % 5 REP 3 SET (
DINAMIS EXPLOSIVE )

COOLING DOWN :

 JOGGING
 STRETCHING

WARMING UP :
 JOGGING
 STRETCHING

MATERI INTI :
SORE  GAME SIMULATION 4 – 4 – 2
ATTACKING
 GAME

COOLING DOWN :
 JOGGING
 STRECHING
TAHAP : Kompetisi
MAKRO NO : 11
MIKRO NO : 47
VOLUME LAT : 40%
INTENSITAS LAT : 95%
TR. PROGRAM LATIHAN CATATAN
SESSIO
N
Warming up :
 jogging
 Streching

Materi inti :
 Lari membentuk angka 8 lalu di
selesaikan dengan long pass
dengan kecepatan full speed 6 rep
PAGI 3 set

Cooling down :
 Jogging
 stretching

SORE REST
TAHAP : Kompetisi
MAKRO NO : 11
MIKRO NO : 48
VOLUME LAT : 30%
INTENSITAS LAT : 80%
TR. PROGRAM LATIHAN CATATAN
SESSIO
N
Warming up :
 jogging
 Streching

Materi inti :
 Shuttle run :
 Posisi telentang bangun
lalu sprint ( disambung
dengan heading )
 Posisi telungkup bangun
PAGI lalu sprint ( disambung
dengan passing
 Posisi awal duduk bangun
lalu sprint ( di sambung
dengan shooting )
 Posisi jongkok bangun
lalu sprint ( disambung
dengan kontrol dada ) 6
rep 10 set

COOLING DOWN :

 JOGGING
 STRETCHING

WARMING UP :
 JOGGING
 STRETCHING

MATERI INTI :
SORE  Game simulation pressing football
 game

COOLING DOWN :
 JOGGING
 STRECHING
TAHAP : Kompetisi
MAKRO NO : 11
MIKRO NO : 49
VOLUME LAT : 40%
INTENSITAS LAT : 75%
TR. PROGRAM LATIHAN CATATAN
SESSIO
N
Warming up :
 jogging
 Streching

Materi inti :
 Weight training load medium
4 alat :
 Leg press
PAGI  Leg cursl
 Squat press
 Shoulder press
75 % 5 rep 4 set ( dinamis
explosive ) 4-3/set

Cooling down :
 Jogging
 stretching

SORE REST
TAHAP : TRANSISI
MAKRO NO : 12
MIKRO NO : 51
TR. PROGRAM LATIHAN CATAT
SESSIO AN
N

warming up :
 permainan kucing dan
tikus ( 10 menit )
 Streching

Materi inti :
 Jogging di kawasan
STADION WISNU
PAGI SAPUTRA

Cooling down :
 streching

SORE  Berenang bebas