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Hari Objektif Peratu S Ahad Meningkatkan Daya Tahan Kardiovaskular Meningkatkan Daya Tahan Otot 40%

The document outlines an exercise program for Week 1 consisting of various cardio and strength training activities scheduled over seven days. On Sundays the morning session focuses on warming up, stretching, and long slow distance running while the evening includes high intensity interval training. Mondays involve full body circuit training both morning and evening. Tuesday includes high intensity interval training in the morning with rest in the evening. Wednesday focuses on interval training, plyometrics, and strength exercises split over morning and evening sessions. Thursday includes circuit and plyometric training in the morning and long slow distance running in the evening. Friday consists of strength training in the morning and rest in the evening. Saturday wraps up with a strength training session in the evening.

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amir
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42 views5 pages

Hari Objektif Peratu S Ahad Meningkatkan Daya Tahan Kardiovaskular Meningkatkan Daya Tahan Otot 40%

The document outlines an exercise program for Week 1 consisting of various cardio and strength training activities scheduled over seven days. On Sundays the morning session focuses on warming up, stretching, and long slow distance running while the evening includes high intensity interval training. Mondays involve full body circuit training both morning and evening. Tuesday includes high intensity interval training in the morning with rest in the evening. Wednesday focuses on interval training, plyometrics, and strength exercises split over morning and evening sessions. Thursday includes circuit and plyometric training in the morning and long slow distance running in the evening. Friday consists of strength training in the morning and rest in the evening. Saturday wraps up with a strength training session in the evening.

Uploaded by

amir
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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MINGGU 1

Hari

Sesi

Ahad

Objektif

Aktiviti
Memanaskan badan ( warming up)& regangan otot (stretching) - 15
minit

Meningkatkan daya

kardiovaskular
Meningkatkan daya

Latihan Long Slow Distance(LSD)- 20 minit


Cooper run dalam tempoh
12 minit

Pagi

Lompat bintang : 5 kali = 1 ulangan, 2 ulangan = 1 set. Buat satu


set latihan.
Menyejukkan badan / cooling down & regangan otot / stretching (15
minit)

Petang

Memanaskan badan ( warming up)& regangan otot (stretching) - 15


minit

Latihan Fartlek
Jogging

- 20 meter

tahan

tahan otot

Peratu
s
40%

Pecut
- 30 meter
Striding
- 20 meter
Jalan
-10 meter
Back paddle - 20 meter

Menyejukkan badan / cooling down & regangan otot / stretching


(15 minit)

REHAT

Pagi
Isnin
Petang
Selasa

REHAT

REHAT

Memanaskan badan ( warming up) & regangan otot (stretching) - 15


minit

Meningkatkan masa
reaksi
Menguji ketangkasan
dalam sesuatu aktiviti

Latihan litar ( 1 jam 30 minit )

Pagi

Stesen
Stesen
Stesen
Stesen
Stesen

1
2
3
4
5

:
:
:
:
:

Push Up
Dipping
Hexagon Drill
Run Dash 10 meter
Side Step

5 kali = 1 ulangan
set
52ulangan
= 1 set

Jumlah = 50x setiap


stesen

Menyejukkan badan (cooling down) & regangan otot (stretching) (15


minit)

Memanaskan badan ( warming up) & regangan otot (stretching) - 15


minit

Petang

50%

Latihan stesen ( 1 jam 30 minit )

1
2
3
4
5

:
:
:
:
:

Latihan Tangan Nelson


Batak Reaction Feet
Shuttle Run
Latihan Kaki Nelson
Reaction Ball

5 kali = 1 ulangan
set
22ulangan
= 1 set

Jumlah = 20x setiap


stesen

Menyejukkan badan (cooling down) & regangan otot (stretching) (15


minit)

Memanaskan badan ( warming up) & regangan otot (stretching) - 15


minit

Latihan Jeda 1 jam


Run dash 30 meter
Rope Jump
High Knee

Pagi

Rabu

Run dash = 1 set : 5 kali ulang alik


Harvard St. = 1 set : 100
2 lompatan
set
High knee = 1 set : 50kali ( 25
kanan,

Memantapkan daya
tahan
kardiovaskular

60%

Menyejukkan badan (cooling down) & regangan otot (stretching) (15


minit)
REHAT

Petang

Khamis

Stesen
Stesen
Stesen
Stesen
Stesen

Memanaskan badan ( warming up) & regangan otot (stretching) - 15


minit

Meningkatkan daya

50%

Pagi

Stesen
Stesen
Stesen
Stesen
Stesen

1
2
3
4
5

5 ulangan = 1 set
2 set

Jumlah = 50x setiap


stesen

Menyejukkan badan (cooling down) & regangan otot (stretching) (15


minit)
Memanaskan badan ( warming up) & regangan otot (stretching) - 15
minit

Latihan Pliometrik( 1 jam 30 minit )

Pagi

Aktiviti 1
Aktiviti 2
Aktiviti3
Aktiviti 4
Aktiviti 5

: Rope Jump
: Side Jump
: Jumping Jack
:Lompat Kanggaru
: Forward Jump

10 kali = 1 ulangan
2 ulangan = 1 set

2 set

Jumlah = 40x setiap


stesen

REHAT

Memanaskan badan ( warming up)& regangan otot (stretching) - 15


minit

Latihan Long Slow Distance (LSD) 1 jam 30 minit


Run 3 mile = 5 km

tahan dan kekuatan


otot secara
menyeluruh

Menyejukkan badan (cooling down) & regangan otot (stretching) (15


minit)
REHAT

Petang
Pagi

5 kali = 1 ulangan

: Lung Jump
:Superman Stretch
:Burpee
: Jack Knife
: Rotation Push Up

petang

Jumaat

Latihan stesen ( 1 jam )

Menyejukkan badan (cooling down)& regangan otot (stretching) (15

REHAT

Meningkatkan daya
tahan kardiovaskular
dan kekuatan otot

70%

minit)

Sabtu

Memanaskan badan ( warming up) & regangan otot (stretching) - 15


minit
Latihan Bebanan

Petang

Brench Press
Leg Press
Mountain Climbers
Heal raise
Bicep Curl

5 kali = 1 ulangan
2 set

5 ulangan = 1 set
Jumlah = 50x setiap
stesen

Menyejukkan badan (cooling down) & regangan otot (stretching) (15


minit)

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