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    Performance Plan Program Latihan Pra Porprov Gulat Kota Semarang TH 2017

    Uploaded by

    Lydia Permatasari
    The document outlines a performance plan for a wrestling training program in Semarang, Indonesia in 2017. It includes a periodization chart that schedules training focus areas like strength, endurance, speed, and technique across different months and weeks. It also includes charts showing micro and meso training cycles, peaking indexes, and factors to consider in training like physical, technical, tactical, and psychological preparation.

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    Performance Plan Program Latihan Pra Porprov Gulat Kota Semarang TH 2017

    Uploaded by

    Lydia Permatasari
    203 views2 pages
    The document outlines a performance plan for a wrestling training program in Semarang, Indonesia in 2017. It includes a periodization chart that schedules training focus areas like strength, endurance, speed, and technique across different months and weeks. It also includes charts showing micro and meso training cycles, peaking indexes, and factors to consider in training like physical, technical, tactical, and psychological preparation.

    Original Description:

    program makro 4 bulan

    Original Title

    Prog Makro - 4 bulan

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    The document outlines a performance plan for a wrestling training program in Semarang, Indonesia in 2017. It includes a periodization chart that schedules training focus areas like strength, endurance, speed, and technique across different months and weeks. It also includes charts showing micro and meso training cycles, peaking indexes, and factors to consider in training like physical, technical, tactical, and psychological preparation.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    203 views2 pages

    Performance Plan Program Latihan Pra Porprov Gulat Kota Semarang TH 2017

    Uploaded by

    Lydia Permatasari
    The document outlines a performance plan for a wrestling training program in Semarang, Indonesia in 2017. It includes a periodization chart that schedules training focus areas like strength, endurance, speed, and technique across different months and weeks. It also includes charts showing micro and meso training cycles, peaking indexes, and factors to consider in training like physical, technical, tactical, and psychological preparation.

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    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
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    PERFORMANCE PLAN

    PROGRAM LATIHAN PRA PORPROV GULAT KOTA SEMARANG TH 2017

    MONTH Januari Februari Maret April Mei Juni July Agustus September Oktober November Desember

    Week Beginning Monday 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30

    Messo Cycle>>> 3:"1 3:"1 3:"1 1:"1

    Tahap / fase Persiapan Pertadingan Tss

    Sub tahap / fase TPU TPK TPP TSS

    Latihan di Rumania

    Latihan di Semarang

    Latihan di Bandung
    PERIODIZATION

    Competitions - Regional
    Power S

    VO2 Max

    Speed 20 m P
    e
    A
    Agility r R
    n
    t e
    300 m (DT anaerobik) l
    a k
    o
    n r
    Strength Kek Mak DT Kek Power u
    d e
    d
    i a
    Endurance Erobik 65% Erobik 75% Anerobik 85% i
    n s
    n
    Speed Siklis Asiklis Reaksi g i
    g
    a
    Flexibility + Core Stability Statis-Dinamis-PNF n

    Technique T dasar T Lanjut V T / T Tinggi

    Tactics Pertahanan Penyerangan V Taktik

    Recovery Week

    Psychology / mental Disiplin Percaya diri Motivasi

    Nutritions Protein Vit. / Mineral Karbohidrat

    Evaluation

    Micro Cycle>>> 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 40 41 42 43 44 45 46 47 48 49 50 51 52

    Peaking Index
    Volume 100%
    Intensity 90%
    Peaking 80%

    70%

    FAKTOR Phys Prep 60%


    LATIHAN
    Tech Prep 50%
    Tact Prep 40%
    Psyc Prep 30%

    20%
    10%

    Keterangan Fi Tn Tt Mt Fi Tn Tt Mt Fi Tn Tt Mt Fi Tn Tt Mt

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