program latihan peningkatan vo2max (49>60) aditya m fazry

ADIT
minggu	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20	21	22	23	24
volume	70	80	85	90	95	98	100	100	100	100	98	95	90	85	80	75	72	68	65	60	58	55	52	50
intensitas	50	52	55	58	60	61	63	65	68	70	73	75	78	80	82	85	88	90	92	93	95	97	99	100
jarak	7386.4	8441.6	8969.2	9496.8	10024.4	10341	10552	10552	10552	10552	10341	10024.4	9496.8	8969.2	8441.6	7914	7597.44	7175.36	6858.8	6331.2	6120.16	5803.6	5487.04	5276
kecepatan	1.86	1.93	2.05	2.16	2.23	2.27	2.34	2.42	2.53	2.60	2.72	2.79	2.90	2.98	3.05	3.16	3.27	3.35	3.42	3.46	3.53	3.61	3.68	3.72
jmlah kll	18	21	22	24	25	26	26	26	26	26	26	25	24	22	21	20	19	18	17	16	15	15	14	13
wktu perkll	215.054	206.782	195.503	185.391	179.211	176.274	170.678	165.426	158.128	153.610	147.297	143.369	137.855	134.409	131.130	126.502	122.190	119.474	116.877	115.620	113.186	110.852	108.613	107.527
wktu perkll dlm mnit	3.58423	3.44637	3.25839	3.08985	2.98686	2.93789	2.84463	2.75710	2.63546	2.56016	2.45495	2.38949	2.29758	2.24014	2.18551	2.10837	2.03649	1.99124	1.94795	1.92701	1.88644	1.84754	1.81022	1.79211
lama latihan	66.1864	72.7323	73.0629	73.3593	74.8536	75.9516	75.0412	72.7323	69.5235	67.5371	63.4664	59.8829	54.5492	50.2307	46.1229	41.7141	38.6804	35.7196	33.4015	30.5006	28.8632	26.806	24.8318	23.638
volume maksimal	10552
kecepatan maksimal	3,72

program latihan peningkatan vo2max (49>60) boby bagja firdausa

ABE
minggu	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20	21	22	23	24
volume	70	80	85	90	95	98	100	100	100	100	98	95	90	85	80	75	72	68	65	60	58	55	52	50
intensitas	50	52	55	58	60	61	63	65	68	70	73	75	78	80	82	85	88	90	92	93	95	97	99	100
jarak	7386.4	8441.6	8969.2	9496.8	10024.4	10341	10552	10552	10552	10552	10341	10024.4	9496.8	8969.2	8441.6	7914	7597.44	7175.36	6858.8	6331.2	6120.16	5803.6	5487.04	5276
kecepatan	1.86	1.93	2.05	2.16	2.23	2.27	2.34	2.42	2.53	2.60	2.72	2.79	2.90	2.98	3.05	3.16	3.27	3.35	3.42	3.46	3.53	3.61	3.68	3.72
jmlah kll	18	21	22	24	25	26	26	26	26	26	26	25	24	22	21	20	19	18	17	16	15	15	14	13
wktu perkll	215.054	206.782	195.503	185.391	179.211	176.274	170.678	165.426	158.128	153.610	147.297	143.369	137.855	134.409	131.130	126.502	122.190	119.474	116.877	115.620	113.186	110.852	108.613	107.527
wktu perkll dlm mnit	3.58423	3.44637	3.25839	3.08985	2.98686	2.93789	2.84463	2.75710	2.63546	2.56016	2.45495	2.38949	2.29758	2.24014	2.18551	2.10837	2.03649	1.99124	1.94795	1.92701	1.88644	1.84754	1.81022	1.79211
lama latihan	66.1864	72.7323	73.0629	73.3593	74.8536	75.9516	75.0412	72.7323	69.5235	67.5371	63.4664	59.8829	54.5492	50.2307	46.1229	41.7141	38.6804	35.7196	33.4015	30.5006	28.8632	26.806	24.8318	23.638
volume maksimal	10552
kecepatan maksimal	3,72

data latihan individu tina (cabor tinju rumah cemara)

nama : tina
umur :
tinggi :
berat :
latihan			1	2	3	4	5	6	7	8	9
tanggal			6/5/2013	10/5/2013	13/5/2013	16/5/2013	20/05/2013
waktu			7.00 wib	7.00 wib	7.00 wib	15.00 wib	8.00 wib
	dni			no data		outbond
denyut	dnp
nadi	dnl
	dnsp
	peregangan	statis aktif
	sendi	statis pasif
latihan	aktivasi	dinamis
pendahuluan	otot-otot	statis
	formal warming-up
	general warming-up
fleksibilitas	dinamis
	statis aktif
	statis pasif
	pnf
kecepatan	speed
	agility
	quikness
strenght	push up	I
		II
		III
		IV
		V
		VI
	squad	I
		II
		III
		IV
		V
		VI
	back up	I
		II
		III
		IV
		V
		VI
	sit up	I
		II
		III
		IV
		V
		VI
	pull up	I
		II
		III
		IV
		V
		VI
	variasi latihan	lompat-lompat
		push up, dorong gerobak (hukuman)
daya tahan	aerobic foundation		30%
	aerobic development
	anaerobic threshold
pelemasan & pendinginan			3'45"

data latihan individu sari (cabor tinju rumah cemara)

nama : sari
umur :
tinggi :
berat :
latihan			1	2	3	4	5	6	7	8	9
tanggal			6/5/2013	10/5/2013	13/5/2013	16/5/2013	20/05/2013
waktu			7.00 wib	7.00 wib	7.00 wib	15.00 wib	8.00 wib
	dni			no data		outbond
denyut	dnp
nadi	dnl
	dnsp
	peregangan	statis aktif	5'30"		10'		5'20"
	sendi	statis pasif
latihan	aktivasi	dinamis			2'
pendahuluan	otot-otot	statis
	formal warming-up
	general warming-up		jogging 5'
fleksibilitas	dinamis
	statis aktif
	statis pasif		23'32"		3'		4'17"
	pnf
kecepatan	speed
	agility
	quikness				7', 4', 12'
strenght	push up	I	10				dilakukan (data sama bogim)
		II	10
		III	10
		IV	10
		V
		VI
	squad	I	10
		II	10
		III	10
		IV	10
		V
		VI
	back up	I	10
		II	10
		III
		IV
		V
		VI
	sit up	I	10
		II	3
		III
		IV
		V
		VI
	pull up	I
		II
		III
		IV
		V
		VI
	variasi latihan	lompat-lompat	2 set
		push up, dorong gerobak (hukuman)			*
daya tahan	aerobic foundation		30%		-		dilakukan
	aerobic development
	anaerobic threshold
pelemasan & pendinginan			3'45"		2'		dilakukan