PROGRAM LATIHAN MAKRO MESO DAN MIKRO ATLET PENCAK SIL

IPSI MENUJU KEJURNAS 2023

TANGGAL BULAN JAN FEB MARET APRIL MEI JUN JUL

MINGGU 2 9 16 23 30 6 13 20 27 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24
INTERNASIONAL
KOMPETISI
KALENDER

LOKASI

NASIONAL
REGIONAL
DAERAH
TAHAPAN PERSIAPAN
FASE LATIHAN PERSIAPAN UMUM PERSIAPAN KHUSUS PRA KOMPETIS
SIKLUS MIKRO 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
P
E SIKLUS MESO 5:01 4:01
1 GENERAL FLWEIBELITY SPECIFIC FLEXIBILITY MAINT
BIOMOTOR

R FLEXIBILITY
I 2 SPEED FORMING SPEED / AGILITY / QUICKNESS SPEED / AGILITY / QUICKNESS MAINTE
O 3 STRENGTH ANATOMICAL ADAPTATION HYPERTROPY NEURAL ACTIVATION CONVERTION TO POWER (SPE
D SPECIFIC ENDURANCE (AEROBIC
I 4 ENDURANCE GENERAL ENDURANCE (AEROBIC FOUNDATION) ANAEROB AEROB (
DEVELOPMENT)
S 1 PUKULAN TECNIK FOUNDATION COMBINATION TECNIK SPECIFIC C
TECNIK

A 2 TENDANGAN TECNIK FOUNDATION COMBINATION TECNIK SPECIFIC C

S 3 JATUHAN TECNIK FOUNDATION COMBINATION TECNIK SPECIFIC C
I
4 BELAAN TECNIK FOUNDATION COMBINATION TECNIK SPECIFIC C
TACTIK CONDISIONING SATUAN TACTIK PAKET SATUAN TACTIK SPECIF
PHISIKOLOGI PERFORMA FOUNDATION SPECIF
SASARAN PRESTASI PIK 5 PIK 4 PIK3
TEST PARAMETER UJIN COBA IN OUT

KONTROL MEDIS KM KM KM
KETERANGAN 100%
PEMBEBANAN

Chart Title Chart Title Chart Title

 PERSENTASE PEMBEBANAN
INTENSITAS 90% Chart Title Chart Title Chart Title
VOLUME 80%
PERFORMA 70%
60%
KETERANGAN 50%
FISIK 40%
TECNIK 30%
TACTIK 20%

MENTAL 10%
AK SILAT

AGUST SEPT OKCT NOV

31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27

KOMPETISI
KOMPETISI KOMPETISI UTAMA
31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48
2:01 1:00
MAINTENANCE FLEXIBILITY
KEJURNAS 2023

MAINTENANCE SP. / AGIL. / QUICK

WER (SPEED STRENGTH) T
R
B AEROB (ANAEROBIC THRESHOLD) A
PECIFIC COMBINATION TECNIK N
PECIFIC COMBINATION TECNIK S
I
PECIFIC COMBINATION TECNIK S
PECIFIC COMBINATION TECNIK I
SPECIFIC TACTIK COMPETION
SPECIFIC PERFORMAN COMPETION
PIK3 PIK 2 PIK 1
OUT

KM

art Title Chart Title

art Title Chart Title

PELATIH

KURNIAWAN, ST
 Program Mikro Mingguan Pelatda
IPSI MENUJU KEJURNAS 2023

Program: Tahap Persiapan umum minggu 1 ( 2-9 JAN)

Materi Senin Selasa Rabu Kamis

Metode Individu Individu Individu Individu

Tempat Bebas Bebas Bebas Bebas
Jam
Free Warming Up Warming Up Warming Up
(Holidey) Inti Inti Inti
Pagi joging 20 menit nadi 140-150 joging 20 menit nadi 140-150
aerobic foundation sprint 300 meter 3x sprint 300 meter 3x
speed sprint 100 meter 3x sprint 100 meter 3x
flexibelity sprint 50 meter 3x sprint 50 meter 3x
suthle run 4x5m 3x pengulangan suthle run 4x5m 3x pengulangan
strenght push up 35 push up 35
shit up 40 shit up 40
beck up 35 beck up 35
split max 3x split max 3x

Metode Terpimpin Individu Individu Individu

Tempat wm camp Bebas Bebas Bebas
Jam 16.00 Wib
Warming Up Warming Up Warming Up Wrming Up
Inti Inti Inti Inti
Sore joging 30 menit nadi 130-140 joging 20 menit nadi 140-150 joging 20 menit nadi 130-141 joging 20 menit nadi 140-150
aerobic foundation circuit training sprint 300 meter 3x sprint 300 meter 3x sprint 300 meter 3x
strenght adaptasi 30 dtik istirahat stiap pos sprint 100 meter 3x sprint 100 meter 3x sprint 100 meter 3x
mencangkup 10 detik sprint 50 meter 3x sprint 50 meter 3x sprint 50 meter 3x
 semua otot tubuh 5 x repetisi suthle run 4x5m 3x pengulangan suthle run 4x5m 3x pengulangan suthle run 4x5m 3x pengulangan
teknik istirahat setiap pengulangan push up 35 push up 35 push up 35
1 menit shit up 40 shit up 40 shit up 40
memperkuat teknik dasar beck up 35 beck up 35 beck up 35
coolingdow dan tutup tendangan sabit 100 x tendangan T 100 x tendangan lurus 100 x

Program: Tahap Persiapan umum minggu 2

Materi Senin Selasa Rabu Kamis

Metode Individu Individu Individu Individu

Tempat Bebas Bebas Bebas Bebas
Jam
Free Warming Up Warming Up Warming Up
(Holidey) Inti Inti Inti
Pagi joging 30 menit nadi 140-150 joging 30 menit nadi 140-150
aerobic foundation sprint 300 meter 3x sprint 300 meter 3x
speed sprint 100 meter 3x sprint 100 meter 3x
flexibelity sprint 50 meter 3x sprint 50 meter 3x
suthle run 4x5m 3x pengulangan suthle run 4x5m 3x pengulangan
strenght push up 35 push up 35
shit up 40 shit up 40
beck up 35 beck up 35
split max 3x split max 3x
squad jack 30 x 5 repetisi squad jack 30 x 5 repetisi
Metode Terpimpin Individu Individu Individu
Tempat wm camp Bebas Bebas Bebas
Jam 16.00 Wib
Warming Up Warming Up Warming Up Wrming Up
Inti Inti Inti Inti
Sore joging 30 menit nadi 130-140 joging 30 menit nadi 140-150 joging 30 menit nadi 140-150 joging 30 menit nadi 140-150
 aerobic foundation circuit training sprint 300 meter 3x sprint 300 meter 3x sprint 300 meter 3x
strenght adaptasi 30 dtik istirahat stiap pos sprint 100 meter 3x sprint 100 meter 3x sprint 100 meter 3x
mencangkup 10 detik sprint 50 meter 3x sprint 50 meter 3x sprint 50 meter 3x
semua otot tubuh 5 x repetisi suthle run 4x5m 3x pengulangan suthle run 4x5m 3x pengulangan suthle run 4x5m 3x pengulangan
teknik istirahat setiap pengulangan push up 35 push up 35 push up 35
1 menit shit up 40 shit up 40 shit up 40
memperkuat teknik dasar beck up 35 beck up 35 beck up 35
coolingdow dan tutup squad jack 30 x 5 repetisi squad jack 30 x 5 repetisi squad jack 30 x 5 repetisi
tendangan sabit 100 x tendangan T 100 x tendangan lurus 100 x

Program: Tahap Persiapan umum minggu 3

Materi Senin Selasa Rabu Kamis

Metode Individu Individu Individu Individu

Tempat Bebas Bebas Bebas Bebas
Jam
Free Warming Up Warming Up Warming Up
(Holidey) Inti Inti Inti
Pagi joging 45 menit nadi 140-150 joging 45 menit nadi 140-150
aerobic foundation sprint 300 meter 4x sprint 300 meter 4x
speed,agality,quickness sprint 100 meter 5x sprint 100 meter 5x
flexibelity sprint 50 meter 5x sprint 50 meter 5x
suthle run 4x5m 5x pengulangan suthle run 4x5m 5x pengulangan
strenght push up 40 push up 40
shit up 50 shit up 50
beck up 35 beck up 35
squad jack 30 x 6 repetisi squad jack 30 x 6 repetisi

Metode Terpimpin Individu Individu Individu

Tempat wm camp Bebas Bebas Bebas
Jam 16.00 Wib
 Warming Up Warming Up Warming Up Wrming Up
Inti Inti Inti Inti
Sore Warming Up joging 45 menit nadi 140-150 joging 45 menit nadi 140-150 joging 45 menit nadi 140-150
aerobic foundation Inti sprint 100 meter 5x sprint 100 meter 5x sprint 100 meter 5x
strenght adaptasi abc run 10 menit sprint 50 meter 5x sprint 50 meter 5x sprint 50 meter 5x
mencangkup circuit training rocking plank 2 menit 5 x rocking plank 2 menit 5 x rocking plank 2 menit 5 x
semua otot tubuh 1 menit istirahat stiap pos side to taps plank 2 menit 5x side to taps plank 2 menit 5x side to taps plank 2 menit 5x
teknik 10 detik lari zig zag lintasan 8 m 12x lari zig zag lintasan 8 m 12x lari zig zag lintasan 8 m 12x
speed,agality,quickness 6 x repetisi tendangan sabit 200 x tendangan lurus 200 x tangkapan 200 x
pikulan 200 x tendangan T 200 x
2-5 menit
memperkuat teknik dasar

Program: Tahap Persiapan umum minggu 4

Materi Senin Selasa Rabu Kamis

Metode Individu Individu Individu Individu

Tempat Bebas Bebas Bebas Bebas
Jam
Free Warming Up Warming Up Warming Up
(Holidey) Inti Inti Inti
Pagi joging 45 menit nadi 140-150 joging 45 menit nadi 140-150
aerobic foundation sprint 300 meter 4x sprint 300 meter 4x
speed sprint 100 meter 5x sprint 100 meter 5x
flexibelity sprint 50 meter 5x sprint 50 meter 5x
suthle run 4x5m 5x pengulangan suthle run 4x5m 5x pengulangan
strenght push up 40 push up 40
shit up 50 shit up 50
beck up 35 beck up 35
squad jack 30 x 6 repetisi squad jack 30 x 6 repetisi

Metode Terpimpin Individu Individu Individu

 Tempat wm camp Bebas Bebas Bebas
Jam 16.00 Wib
Warming Up Warming Up Warming Up Wrming Up
Inti Inti Inti Inti
Sore joging 45 menit nadi 140-150 joging 45 menit nadi 140-150 joging 45 menit nadi 140-150 joging 45 menit nadi 140-150
aerobic foundation dreel training SAQ sprint 100 meter 5x sprint 100 meter 5x sprint 100 meter 5x
strenght adaptasi memperkuat teknik dasar sprint 50 meter 5x sprint 50 meter 5x sprint 50 meter 5x
mencangkup rocking plank 2 menit 5 x rocking plank 2 menit 5 x rocking plank 2 menit 5 x
semua otot tubuh side to taps plank 2 menit 5x side to taps plank 2 menit 5x side to taps plank 2 menit 5x
teknik lari zig zag lintasan 8 m 12x lari zig zag lintasan 8 m 12x lari zig zag lintasan 8 m 12x
tendangan sabit 200 x tendangan lurus 200 x tangkapan 200 x
pikulan 200 x tendangan T 200 x
tendangan sabit 100 x tendangan T 100 x
da
23

Jum'at Sabtu Minggu Itensitas Senin Selasa Rabu

High
Individu Individu Individu Medium
Bebas Bebas Bebas Low
Free
Warming Up Warming Up Warming Up
Inti Inti Inti 5:1 Senin Selasa Rabu
joging 40 menit nadi 140-150 joging 15 menit nadi 140-150 free PAGI L M M
push up 45 sprint 300 meter 2x SORE H M M
shit up 50 sprint 100 meter 2x
beck up 40 sprint 50 meter 3x
split max 3x suthle run 4x5m 2x pengulangan
push up 35
shit up 40
beck up 35
split max 3x

Terpimpin Individu Individu

wm camp Bebas Bebas
16.00 Wib
Warming Up Wrming Up Free
Inti Inti
joging 30 menit nadi 140-150 joging 15 menit nadi 140-150
circuit training sprint 300 meter 2x
30 dtik istirahat stiap pos sprint 100 meter 2x
10 detik sprint 50 meter 3x
 5 x repetisi suthle run 4x5m 3x pengulangan
istirahat setiap pengulangan push up 35
1 menit shit up 40
memperkuat teknik dasar beck up 35
coolingdow dan tutup pukulan 100 x

Jum'at Sabtu Minggu Itensitas Senin Selasa Rabu

High
Individu Individu Individu Medium
Bebas Bebas Bebas Low
Free
Warming Up Warming Up Warming Up
Inti Inti Inti 5:1 Senin Selasa Rabu
joging 40 menit nadi 140-150 joging 20 menit nadi 140-150 PAGI L M M
push up 45 sprint 300 meter 2x SORE H M M
shit up 50 sprint 100 meter 2x
beck up 40 sprint 50 meter 3x
split max 3x suthle run 4x5m 2x pengulangan
push up 35
shit up 40
beck up 35
split max 3x
squad jack 30 x 3 repetisi
Terpimpin Individu Individu
wm camp Bebas Bebas
16.00 Wib
Warming Up Wrming Up Free
Inti Inti
joging 30 menit nadi 140-150 joging 20 menit nadi 140-150
 circuit training sprint 300 meter 2x
30 dtik istirahat stiap pos sprint 100 meter 2x
10 detik sprint 50 meter 3x
5 x repetisi suthle run 4x5m 3x pengulangan
istirahat setiap pengulangan push up 35
1 menit shit up 40
memperkuat teknik dasar beck up 35
coolingdow dan tutup squad jack 30 x 3 repetisi
pukulan 100 x

Jum'at Sabtu Minggu Itensitas Senin Selasa Rabu

High
Individu Individu Individu Medium
Bebas Bebas Bebas Low
Free
Warming Up Warming Up Warming Up
Inti Inti Inti 5:1 Senin Selasa Rabu
joging 45 menit nadi 140-150 joging 30 menit nadi 140-150 PAGI L M M
sprint 300 meter 4x sprint 300 meter 3x SORE H M M
sprint 100 meter 5x sprint 100 meter 3x
sprint 50 meter 5x sprint 50 meter 3x
suthle run 4x5m 5x pengulangan suthle run 4x5m 3x pengulangan
push up 40 push up 40
shit up 50 shit up 50
beck up 35 beck up 35
squad jack 30 x 6 repetisi squad jack 30 x 6 repetisi

Terpimpin Individu Individu

wm camp Bebas Bebas
16.00 Wib
 Warming Up Wrming Up Free
Inti Inti
Warming Up joging 30 menit nadi 140-150
Inti sprint 300 meter 3x
abc run 10 menit sprint 100 meter 3x
circuit training sprint 50 meter 3x
1 menit istirahat stiap pos suthle run 4x5m 3x pengulangan
10 detik push up 40
6 x repetisi shit up 50
istirahat setiap pengulangan beck up 35
2-5 menit
memperkuat teknik dasar

Jum'at Sabtu Minggu Itensitas Senin Selasa Rabu

High
Individu Individu Individu Medium
Bebas Bebas Bebas Low
Free
Warming Up Warming Up Warming Up
Inti Inti Inti 5:1 Senin Selasa Rabu
joging 45 menit nadi 140-150 joging 30 menit nadi 140-150 free PAGI L M M
sprint 300 meter 4x sprint 300 meter 3x SORE H M M
sprint 100 meter 5x sprint 100 meter 3x
sprint 50 meter 5x sprint 50 meter 3x
suthle run 4x5m 5x pengulangan suthle run 4x5m 3x pengulangan
push up 40 push up 40
shit up 50 shit up 50
beck up 35 beck up 35
squad jack 30 x 6 repetisi squad jack 30 x 6 repetisi

Terpimpin Individu Individu

 wm camp Bebas Bebas
16.00 Wib
Warming Up Wrming Up Free
Inti Inti
joging 45 menit nadi 140-150 joging 30 menit nadi 140-150
dreel training SAQ sprint 300 meter 3x
memperkuat teknik dasar sprint 100 meter 3x
sprint 50 meter 3x
suthle run 4x5m 3x pengulangan
push up 40
shit up 50
beck up 35

KETUA PELATIH

KURNIAWAN, ST
Kamis Jum’at Sabtu Minggu

Kamis Jum’at Sabtu Minggu

L H R
M H R
Kamis Jum’at Sabtu Minggu

Kamis Jum’at Sabtu Minggu

L H R
M H R
Kamis Jum’at Sabtu Minggu

Kamis Jum’at Sabtu Minggu

L H R
M H R
Kamis Jum’at Sabtu Minggu

Kamis Jum’at Sabtu Minggu

L H R
M H R