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DATA
TANGGAL Kamis, 12 April 2011
JAM 06.40 - 08.30
CUACA Cerah/31 - 39 DC
WALL SQUAT (dtk) NILAI PRESS UPS
1. Fian 22 198 110 (JLN) 132 140 120 56/47 Good
2. Didi 25 195 76 (JLN) 76 116 102 42/42 Good
3. Uji 21 199 68 (JLN) 82 104 100 26/72 Average
4. Reren 22 198 100 (JLN) 104 126 130 64/83 Excel't5. Rizky 32 188 80 94 110 120 36/54 Average
6. Ronald 24 196 100 128 134 80 42/74 Good
7. Kris 27 193 88 88 138 132 35/27 Average
8. Saugi 22 198 88 92 138 126 25/30 Average
9. Yoga 25 195 88 90 134 88 23/48 Average
10.
KETERANGAN
WALL SQUAT TEST
Men 18 - 35 Excel't= > 1mnt
Good = 46 - 1 mnt
Average= 26 - 45
Poor = BURUK (<25 SECS)
PRESS UPS
Men 18 - 35 Excellence: > 40
Good= BAIK (30 - 39)
Average = Rata-rata(18 - 29)
Poor = BURUK (<17)
CURL UPS
Men 18 - 35 Excellence: > 51
Good= BAIK (36 - 50)
Average = Rata-rata(21 - 35)
Poor = BURUK (<20)
UMUR DN AKHIR
HASIL TEST FISIK TIM EKSPEDISI MOUNTAINEERING - MT. EAGRAWITAKA INDONESIA
MUSCLE ENNO NAMA HB DN MAX DN AWAL DN WARM UP DN LARI
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ATHLETE DATA 1 MALE 2 AGE: 51 3 WEIGHT: 65
5 MEDICAL RECORD: NONE 6 ACTIVE
8 15 22 29 5 12 19 26 4 11
1 2 3 4 5 6 7 8 9 10
VOLUME
INTENSITY
PEAKING INDEX
PSYCHOLOGIEST
8 15 22 29 5 12 19 26 4 11
WEEKS
EXERCISE PHASE
EXERCISE SUB-PHASE
MONTHS PEBRUARY
PREPARATION
GENERAL SPECIFIC
CARDIOVASCULAR
MEDIS
NUTRITION
MACRO
TECHNICAL SKILLS
PERSIAPAN PSIKOLOGIS
MICRO
MESO
40%
30%
BREATH EXERCISES
STRENGTH
FLEXIBILITY
PERIODIZATION MATRIX OF 10K RUN W
10%
WEEKS
MONTHS JANUARY PEBRUARY
20%
FIELD TEST
FITTNESS TEST
CENTRALIZATION
100%
90%
80%
70%
60%
50%
ENDURANCE SPE
JANUARY MAR
PRE-COM
MAXIMUM SANATOMY ADAPT FUNCTIONAL
MAXIMUM F
FUNDAMENTAL TECHNIQUE TEKNIK P
FUNCTIONALANATOMY ADAPT
FUNDAMENTAL RUNNING SKILLS
IMAGERY/VISUALIZATION S
BALANCE HIGH PR
1
1
MAR
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ADAPTATIONAL ANATOMY FUNCTIONAL TRAINING SPEED/MAX.STRENGTH
3 WEEKS 4 WEEKS 4 WEEKS
Cross Training: Cycling, swimming
4 X / Minggu 4 X / Minggu 3 x /Minggu
60% 70% 85 - 90 %
35' - 45' 35' - 45' 10" x 5 set
3 set 3 set 3 set
30 - 30 - 30 15 - 30 - 15 3 - 6 - 3
30" 30" 1'30"
4 X / Minggu 4 X / Minggu 3 x /Minggu
15 - 15- 15 15 - 30 - 15 3 - 6 - 3
30" 30" 1'30"
4x 4x 3x
statis statis statis berpasangan
15" 15" 10" - 10"
4x/minggu, 5 rep 4x/minggu, 5 rep 3x/minggu, 5 rep
2 jenis 2 jenis 4 jenis
19" 19" 19"
ABS Endurance
TARGET: HAMSTRING,
QUARDICEPT, HIP
Leg Endurance & Resistence
BAR/DUMBLE WORKOUT (SPIN)
Frekuensi
Intensitas
Waktu Latihan
WALK UPSTAIR
Intensitas
Waktu Latihan
BREATHING
Main Workout
FLEXIBILITY
Main Workout
Frekuensi
Intensitas
Waktu Latihan (statis)
Frekuensi
PROGRAM LATIHAN
Time
GENERAL SPECIFIC
SUB-PHASE
Frekuensi
Intensitas
CARDIOVASCULAR
Main Workout
WEEKS
BASIC BREATHING POWER BREATHING
Frekuensi
Intensitas
Interval Time
WALK SPRINT
GENERAL STRETCHING
Main Workout
FUNCTIONAL STRETCH
STABILITY & MEDICINE BALL WOR
SQUAT, LUNGES, STEP UPS, HEEL
JOGGING
STRENGTH
COMP
SUB-
PRE-COMPETITIVEWORKOUT
PHASE
PREPARATION
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POWER/STRENGTH-ENDURANCE
4 WEEKS 3 WEEKS
5 - 6 x /Minggu
(interval) 85%
45' - 60'
5 set
10 - 15 - 30 - 15 - 10
1'
5 - 6 x /Minggu
10 - 15 - 30 - 15 - 10
1'
5x
statis
15"
5x/minggu, 5 rep
4 jenis
19"
KOUT
RISES
TITIVE
HASE
MAIN-COMPETITIVE TRANSITION
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NAMA
FASE
SUB FASE
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
Frekuensi (per-minggu)Intensitas (per-latihan)
Time (per-latihan)
FLEXIBILITYat an tama: tretc ng
Balistic & Statis
Frekuensi (per-minggu)
Intensitas (per-latihan)
Time (per-latihan)
Ketahanan Otot Perut
Latihan Utama:
Crunches/BarFrekuensi (per-minggu)
Intensitas (per-latihan)
Time (per-latihan)
BREATHING
Latihan Utama: Power
Breathing
Frekuensi (per-minggu)
Intensitas (per-latihan)
Time (per-latihan)
LOG LATIHAN FISIK
Ketahanan Otot kaki
Latihan Utama: Squats,
Lunges, step ups, heel
rises
CARDIOVASCULAR
Latihan Utama: Jogging
Frekuensi (per-minggu)
JENIS LATIHANBULAN:_________________
Intensitas (per-latihan)
Time (per-latihan)
STRENGTH
Cross Training: Cycling,
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DATA
TANGGAL
JAM
CUACA
WALL SQUAT (dtk)
KETERANGAN
WALL SQUAT TEST
Men 18 - 35 Excel't= > 1mnt
Good = 46 - 1 mnt
Average= 26 - 45
Poor = BURUK (<25 SECS)
PRESS UPS
Men 18 - 35 Excellence: > 40
Good= BAIK (30 - 39)
Average = Rata-rata(18 - 29)
Poor = BURUK (<17)
CURL UPS
Men 18 - 35 Excellence: > 51Good= BAIK (36 - 50)
Average = Rata-rata(21 - 35)
Poor = BURUK (<20)
HASIL TEST EKBUG
NO TGL TEST HB DN MAX DN AWALDN Tes
Ketahanan OtotDN LARI DN AKHIR
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NILAI PRESS UPS (rep) NILAI CURL UPS (rep) NILAI JARAK (m) V02MAX(ml/kg/min)
Jakarta,
Strength & Conditioning Coach
Rahmat
RAN FISIK
TEST
MUSCLE ENDURANCE TEST COOPER VO2MAX TEST
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AKUMULASI DAFTAR HADIR LATIHAN BERSAMA COACH
JUMLAH TATAP MUKA :
NO BULAN