Professional Documents
Culture Documents
AHAD Rehat
cmchia/sportsscience/specialistcampus 1
PGSR/PJM3101/OGOS2009 2
Intensiti : Sederhana
Kawasan
Pengelolaan : Padang
A ke B – Lari pecut 100 meter (60% kelajuan maksimum)
B ke C – Jogging
C ke D – Berjalan pantas
D ke E – Lari pecut 100 meter (60% kelajuan maksimum)
E ke F – Jogging
F ke A – Berjalan pantas
B C D
F
E A
cmchia/sportsscience/specialistcampus 2
PGSR/PJM3101/OGOS2009 3
Petang
SABTU Latihan Bebanan Bench Press Beratan 40% – 60%
Leg Press 3 set
Leg Curls 20 ulangan
Step Up Rehat = 30 – 45 saat
Pull Down (meningkatkan daya tahan otot)
Barbell Arm
Swing
Leg Extension
AHAD Rehat
cmchia/sportsscience/specialistcampus 3
PGSR/PJM3101/OGOS2009 4
Intensiti : Sederhana
Alatan : Wisel
Kawasan
Pengelolaan : Trek
1. Warm up 10 minit
2. Stride hard 30 saat
3. Jogging 90 saat
4. Stride hard 30 saat
5. Jogging 75 saat
6. Stride hard 30 saat
7 Jogging 60 saat
8. Stride hard 30 saat
9. Jogging 45 saat
10. Stride hard 30 saat
11. Jogging 30 saat
12. Stride hard 30 saat
13. Jogging 15 saat
cmchia/sportsscience/specialistcampus 4
PGSR/PJM3101/OGOS2009 5
Petang
Latihan kemahiran 3 x 100 m build up 2 set
2 x 150 m build up Rehat – 5 minit antara set
Pagi Teknik larian Jarak = 100 meter
Hill Running Ulangan = 5 x 2 set
Intensiti 70%
Rehat = 5 minit
SABTU Petang
Latihan Bebanan Bench Press Beratan 75%
Leg Press 6 set
Leg Curls 10 ulangan
Step Up Rehat = 2 – 5 minit
Pull Down (meningkatkan kuasa dan kekuatan
Barbell Arm otot)
Swing
Leg Extension
AHAD Rehat
cmchia/sportsscience/specialistcampus 5
PGSR/PJM3101/OGOS2009 6
Intensiti : Sederhana
Kawasan
Pengelolaan : Padang
A ke B – Lari pecut 100 meter ( 60% kelajuan maksimum)
B ke C – Jogging
C ke D – Berjalan pantas
D ke E – Lari pecut 100 meter ( 60% kelajuan maksimum)
E ke F – Jogging
F ke A – Berjalan pantas
B C D
F
E A
cmchia/sportsscience/specialistcampus 6
PGSR/PJM3101/OGOS2009 7
JUMAAT Petang
Latihan kemahiran 3 x 100 m build up 2 set
2 x 150 m build up Rehat – 5 minit antara set
Pagi Teknik larian Jarak = 100 meter
Hill Running Ulangan = 5 x 2 set
Intensiti 70%
Jeda rehat 5 minit
SABTU Petang Bench Press
Latihan Bebanan Leg Press Beratan 75%
Leg Curls 6 set
Step Up 10 ulangan
Pull Down Rehat = 2 – 5 minit
Barbell Arm (meningkatkan kuasa dan kekuatan
Swing otot)
Leg Extension
AHAD Rehat
cmchia/sportsscience/specialistcampus 7
PGSR/PJM3101/OGOS2009 8
Intensiti : Sederhana
Alatan : Wisel
Kawasan
Pengelolaan : Trek
1. Warm up 10 minit
2. Stride hard 45 saat
3. Jogging 90 saat
4. Stride hard 45 saat
5. Jogging 75 saat
6. Stride hard 45 saat
7 Jogging 60 saat
8. Stride hard 45 saat
9. Jogging 45 saat
10. Stride hard 45 saat
11. Jogging 30 saat
12. Stride hard 45 saat
13. Jogging 15 saat
cmchia/sportsscience/specialistcampus 8