Scribd
Upload
816 views

Contoh Training Program

The document outlines a four-week training program with a focus on speed, endurance, and weight training. Week 1 involves endurance runs at 90% effort and speed runs at 100% effort. It also includes circuit weight training and rest days. Week 2 adds longer runs and intervals. Week 3 incorporates more speed work over longer distances. Week 4 emphasizes speed over 80 meters and includes a drill warm-up and rest days. The program also describes basic weight training with bodyweight exercises in circuits and sprint drills for speed development over various distances.

Uploaded by

arnoldf88
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
816 views

Contoh Training Program

The document outlines a four-week training program with a focus on speed, endurance, and weight training. Week 1 involves endurance runs at 90% effort and speed runs at 100% effort. It also includes circuit weight training and rest days. Week 2 adds longer runs and intervals. Week 3 incorporates more speed work over longer distances. Week 4 emphasizes speed over 80 meters and includes a drill warm-up and rest days. The program also describes basic weight training with bodyweight exercises in circuits and sprint drills for speed development over various distances.

Uploaded by

arnoldf88
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
You are on page 1/ 3

Training program (Four week training cycle)

Speed training
Week 1
Day
9 Jan
10Jan
11Jan
12Jan
13Jan
14Jan
15Jan

Training Planning
Endurance Specific - 3 3 50 metres @ 90% effort
Recovery of 90 seconds/repetition & 5 minutes/set
Speed - 3 3 40 metres @ 100% effort
Recovery of 5 minutes/repetition & 10 minutes/set
Endurance Specific - 3 3 50 metres @ 90% effort
Recovery of 90 seconds/repetition & 5 minutes/set
Weight Training - (circuit training)
Speed - 3 3 60 metres (20 metres @ 100% + 20 metres @ 90% + 20
metres @ 100%)
Recovery of 5 minutes/repetition & 10 minutes/set
Rest Active
Rest Active

Training Load
Light
Heavy
Light
Medium
Medium
Light / Rest
Light / Rest

Week 2
16Jan
17Jan
18Jan
19Jan
20Jan
21Jan
22Jan

Weight Training - (circuit training)


Speed - 3 3 60 metres @ 100% effort
Recovery of 5 minutes/repetition & 10 minutes/set
Endurance Specific - 3 3 80 metres @ 90% effort
Recovery of 90 seconds/repetition & 5 minutes/set
Endurance Specific - 3 3 60 metres @ 90% effort
Recovery of 90 seconds/repetition & 5 minutes/set
Speed 3 3 90 metres (30 metres @ 100% + 30 metres @ 90% +
30 metres @ 100%)
Recovery of 5 minutes/repetition & 10 minutes/set
Rest Active
Rest Active

Medium
Light
Heavy
Medium
Heavy
Light / Rest
Light / Rest

Week 3
23Jan
24Jan
25Jan
26Jan
27Jan

Endurance Specific 3 3 60 metres @ 90% effort


Recovery of 90 seconds/repetition & 5 minutes/set
Speed 3 3 70 metres @ 100% effort
Recovery of 5 minutes/repetition & 10 minutes/set
Weight Training
Endurance Specific 3 3 80 metres @ 90% effort
Recovery of 90 seconds/repetition & 5 minutes/set
Speed - 3 3 120 metres (40 metres @ 100% + 40 metres @ 90% +
40 metres @ 100%)
Recovery of 5 minutes/repetition & 10 minutes/set

Medium
Medium
Heavy
Light
Heavy

28Jan

Rest Active

Light / Rest
Week 4

30Jan
31Jan
1 Feb
2 Feb
3 Feb
4 Feb
5 Feb
*** ~

Weight Training
Speed - 3 5 80 metres @ 100% effort
Recovery of 5 minutes/repetition & 10 minutes/set
Endurance Specific 3 4 60 metres @ 90% effort
Recovery of 90 seconds/repetition & 5 minutes/set
Speed - 3 5 80 metres @ 100% effort
Recovery of 5 minutes/repetition & 10 minutes/set
Drill warm-up Specific event
Rest Active
Rest Active
Drill ~ Specific event Training ~

Basic Training
Weight training - Develop strength endurance
( 8 station x 3 set ) [( Rest station : 1minutes )(Rest Set : 3minutes)]
Station 1 Press ups
Station 2 Sit ups
Station 3 Leg raise
Station 4 Back extension
Station 5 Chinnies
Station 6 Squats
Station 7 Squat jumps
Station 8 Triceps dip
Station 9 Steps ups
Station 10 Burpee
Sprint (Speed strength)
1.
2.
3.
4.
5.
6.

Ankling
Heel kick up (butt kicks)
High knee
High knee with extension
High knee with cone
Shuttle runs

20 - 30m
15 - 20m
20 - 30m
20 - 30m
10 - 15m
15 - 20m

Light
Heavy
Medium
Heavy
Medium
Light / Rest
Light / Rest

You might also like