back to MESO 1

PROGRAM MINGGUAN (SIKLUS MICRO)

NO

ASPEK & KOMPONEN LAT.

SENIN
8/3/2015
F
S

FISIK:Daily Morning
1.1 DYNAMIC WARM UP
1. Walking Quadriceps
2. Deep Lunge
3. Lunge Twist
4. Side Lunge
1.2 5. Frakenstein
6. Windmill
7. Heel Butt Kick
8. High Knee
9. Carioca
1.3 10. Leg Cycle

DYNAMIC WARM UP
LATIHAN KECEPATAN
20M X 10 REP
30M X 10 REP
REST: DENYUT NADI KEMBALI 120-130
INNERVASI KOORDINASI
SHORT STRAIGHT FAST LEG
LONG STRAIGHT FAST LEG
HIGH KNEE
HEEL BUTT KICK
@ 30M X 3 REP X 3 SET
MAX AEROBIC SPEED
STEP UP
15 DET WORK ---- 15 DET REST
8 MENIT X 4 SERI
ISTIRAHAT ANTAR SET 2-3 MENIT

SELASA
8/4/2015
F
B

RABU
8/5/2015
F

MICRO 32
VOL: 60% ; INTEN: 90 %
KAMIS
8/6/2015
T-F
S

R
DYNAMIC WARM UP
STABILISASI RELAY

DYNAMIC WARM UP
STABILISASI RELAY
Plank
Side Plank (L/R)
Hip Thrust
@60" x 3 Set
KOORDINASI WITH HURDLE
HIGH KNEE
HEEL BUTT KICK
@ 10 REP X 9 SET

TRX
SWISS BALL
INTERNAL
@30" x 3 Set

UP HILL 20 M X 10 REP X 3 SET

PLYOMETRIK

LOWER BODY
DEPTH JUMP
SPLIT SQUAT JUMP
DOUBLE LEG BOUND

UPPER BODY (MEDICINE BALL)

COMPLEX TRAINING
HALF SQUAT --- SQUARE JUMPING
BENCH PRESS --- PLYOMETRIK PUSH UP
LEG PRESS ---JUMPING
SEATED ROW --- DROP MED BALL
HEEL RAISE --- PLYKE JUMP
@ 80% KM (4 REP) --- 10 REP PLYO

CHEST TROW
SIDE TRHROW (L-R)
@ 10 REP X 6 SET
REST BETWEEN SET: 1 MENIT
REST BETWEEN EXERCISE : 2MENIT

DYNAMIC WARM UP
LATIHAN KECEPATAN
20M X 10 REP
30M X 10 REP
REST: DENYUT NADI KEMBALI 120-130
INNERVASI KOORDINASI
SHORT STRAIGHT FAST LEG
LONG STRAIGHT FAST LEG
HIGH KNEE
HEEL BUTT KICK
@ 30M X 3 REP X 3 SET
MAX AEROBIC SPEED
15 DET WORK : 15DET REST
8 MENIT X 4 SET
ISTIRAHAT ANTAR SET 2-3 MENIT
TIO, ADAM, DINGGO, BINTANG = 70 METER
AGGIE, ADE, FAUZI, RIRO = 65 METER
MEGA, NANDA = 58 METER

STRONGMAN CIRCUIT
SLED BARBEL 25 KG (PUTRA) 20 KG (PUTRI)
JARAK = 10M, 20 SET

JUMAT
8/7/2015
F
B

SABTU
8/8/2015
F
S

DYNAMIC WARM UP
STABILISASI RELAY
Plank
Side Plank (L/R)
Hip Thrust
@60" x 3 Set
KOORDINASI WITH HURDLE
HIGH KNEE
HEEL BUTT KICK
@ 10 REP X 9 SET
REFRESING BANDUNG

COMPLEX TRAINING
HALF SQUAT --- SQUARE JUMPING
BENCH PRESS --- PLYOMETRIK PUSH UP
LEG PRESS ---JUMPING
SEATED ROW --- DROP MED BALL
HEEL RAISE --- PLYKE JUMP
@ 80% KM (4 REP) --- 10 REP PLYO

M
9

STRONGMAN CIRCUIT
SLED BARBEL 25 KG (PUTRA) 20 KG (PUTRI)
JARAK = 10M, 20 SET

SET
SET
SET
SET
SET

1
2
3
4
5

=
=
=
=
=

Angkat
Angkat
Angkat
Angkat
Angkat

kaki
kaki
kaki
kaki
kaki

= rendah - sedang - rendah -sedang

= sedang - tinggi - sedang - tinggi
(sedang);Irama = lambat - sedang - lambat -sedang
(sedang);Irama = sedang - cepat - sedang - cepat
(tinggi); Irama = sedang-cepat-sedang-cepat

#REF!

4
95%
1
15
45
15
30
60

100%
15.75
47.25
15.75
31.5
63

95%
17.25
152.95
17.25
34.5
69

173