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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

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TOTAL

HARI

LATIHAN

PROSENTASE

KEHADIRAN (%)