PERIODISASI LATIHAN BALING TUKUL BESI(FASA PRA PERTANDINGAN)

TARIKH/ HARI

JENIS LATIHAN REPETASI INTENSITI

(Isnin) Latihan Bebanan

1. ‘Bench Press’2. ‘Half Squat’3. Bangun Tubi dengan beban4. Lentik belakang dengan beban5. ‘Military Press’6. ‘Heel Raise’

(3 set x 8 ulangan – 70%)-rehat antara set ialah 3 minit atau ikut denyutan nadi (120d/m).

Sub-Maksima

(Selasa) Latihan Pliometrik

1. ‘Double leg speed hop’ (2 set x 5 ulangan – 20m)

2. Lompat tangga ( 2 set x 3 ulangan)

Rendah

(Rabu) Latihan Litar

1. ‘Push Up’2. ‘Sit Up’3. “Back Arch’4. ‘Squat Jump’5. ‘Shuttle Run’6. Kilas Pinggang7. ‘Arm Curl’8. Anjal Bangku (3 set x 30

saat/aktiviti – kadar nadi 1:3)Sederhana

(Khamis) Latihan Jeda

1. 30 meter wind sprint (2 set x 8 ulangan x 60%)

2. Lompat pagar (2 set x 5 ulangan x [10 pagar x 20 meter] kadar rehat 1:3) Rendah

(Jumaat) Latihan Bebanan

1. ‘Clean and Jerk’2. ‘Leg Flexion’3. Flexion and Extention

pergelangan tangan4. ‘Russian Twist’5. ‘sit Up’6. ‘Chess Press’ (3 set x 8 ulangan –

70%)

Sub-Maksima

1. ‘Depth Jump’ (3 set x 8 ulangan)2. ‘Fast Baunding’ (2set x 6 ulangan

x 30 meter)

(Sabtu)

Latihan Pliometrik

Sederhana

(Ahad) Tiada Tiada Rehat