data latihan kekuatan cabor tinju rumah cemara tahap persiapan umum

latihan 1 (02 mei 2013)

tes awal

latihan 2 (06 mei 2013)

nama

denyut nadi

latihan pendahuluan

fleksibilitas

kecepatan

stabilisasi & keseimbangan

strenght

daya tahan

pelemasan

dni

dnp

dnl

dnsp

peregangan sendi

aktivasi otot-otot

formal

general

dinamis

statis aktif

statis pasif

pnf

speed

agility

quickness

statis

dinamis

push up

squat

back up

sit up

pull up

variasi latihan

aerobic

aerobic

anaerobic

&

statis aktif

statis pasif

dinamis

statis

warming-up

warming-up

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

foundation

development

threshold

pendinginan

didit ardi

5'30"

jogging 5'

23'32"

10

10

10

10

10

10

10

10

10

10

10

10

lompat-lompat

jogging 7'

3'45"

hariyadi

5'30"

jogging 5'

23'32"

10

10

6

10

10

10

10

10

10

10

10

lompat-lompat

jogging 7'

3'45"

fahryan

5'30"

jogging 5'

23'32"

10

8

6

10

10

10

10

10

10

10

2

lompat-lompat

jogging 7'

3'45"

devin

5'30"

jogging 5'

23'32"

10

10

10

6

10

10

10

10

10

10

10

10

lompat-lompat

jogging 7'

3'45"

yudansyah

5'30"

jogging 5'

23'32"

10

10

10

10

10

10

10

10

10

10

10

10

lompat-lompat

jogging 7'

3'45"

m bonie

5'30"

jogging 5'

23'32"

10

10

10

10

10

10

10

10

10

10

10

10

lompat-lompat

60%

3'45"

mahadi

5'30"

jogging 5'

23'32"

10

8

4

10

10

10

10

10

10

10

10

lompat-lompat

jogging 7'

3'45"

m angga

5'30"

jogging 5'

23'32"

10

10

10

10

10

10

10

10

10

10

10

10

lompat-lompat

jogging 7'

3'45"

ade ruk

5'30"

jogging 5'

23'32"

10

10

8

4

10

10

10

10

10

10

10

10

lompat-lompat

jogging 7'

3'45"

koko

5'30"

jogging 5'

23'32"

10

4

4

10

10

10

10

10

10

10

10

lompat-lompat

jogging 7'

3'45"

tono

erwin

5'30"

jogging 5'

23'32"

10

10

10

10

10

10

10

10

10

10

10

10

lompat-lompat

jogging 7'

3'45"

sari

5'30"

jogging 5'

23'32"

10

10

10

10

10

10

10

10

10

10

10

3

lompat-lompat

30%

3'45"

tina

lompat-lompat

30%

3'45"

latihan 3 (10 mei 2013)

nama

denyut nadi

latihan pendahuluan

fleksibilitas

kecepatan

stabilisasi & keseimbangan

strenght

daya tahan

pelemasan

dni

dnp

dnl

dnsp

peregangan sendi

aktivasi otot-otot

formal

general

dinamis

statis aktif

statis pasif

pnf

speed

agility

quickness

statis

dinamis

push up

squat

back up

sit up

pull up

variasi latihan

aerobic

aerobic

anaerobic

&

statis aktif

statis pasif

dinamis

statis

warming-up

warming-up

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

foundation

development

threshold

pendinginan

didit ardi

no data

hariyadi

fahryan

devin

yudansyah

m bonie

mahadi

m angga

ade ruk

koko

tono

erwin

sari

tina

latihan 4 (13 mei 2013)

nama

denyut nadi

latihan pendahuluan

fleksibilitas

kecepatan

stabilisasi & keseimbangan

strenght

daya tahan

pelemasan

dni

dnp

dnl

dnsp

peregangan sendi

aktivasi otot-otot

formal

general

dinamis

statis aktif

statis pasif

pnf

speed

agility

quickness

statis

dinamis

push up

squat

back up

sit up

pull up

variasi latihan

aerobic

aerobic

anaerobic

&

statis aktif

statis pasif

dinamis

statis

warming-up

warming-up

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

foundation

development

threshold

pendinginan

didit ardi

10'

2'

3'

kejar 1><2, peluk jumlah, kereta

push up, dorong gerobak (hukuman)

jogging 7'

5'

hariyadi

10'

2'

3'

7', 4', 12'

push up, dorong gerobak (hukuman)

jogging 7'

5'

fahryan

10'

2'

3'

7', 4', 12'

push up, dorong gerobak (hukuman)

jogging 7'

5'

devin

10'

2'

3'

7', 4', 12'

push up, dorong gerobak (hukuman)

20%

5'

yudansyah

10'

2'

3'

7', 4', 12'

push up, dorong gerobak (hukuman)

20%

5'

m bonie

10'

2'

3'

7', 4', 12'

push up, dorong gerobak (hukuman)

60%

5'

mahadi

10'

2'

3'

7', 4', 12'

push up, dorong gerobak (hukuman)

20%

5'

m angga

10'

2'

3'

7', 4', 12'

push up, dorong gerobak (hukuman)

50%

5'

ade ruk

10'

2'

3'

7', 4', 12'

push up, dorong gerobak (hukuman)

30%

5'

koko

tono

erwin

sari

10'

2'

3'

7', 4', 12'

push up, dorong gerobak (hukuman)

-

5'

tina

latihan 5 (17 mei 2013)

nama

denyut nadi

latihan pendahuluan

fleksibilitas

kecepatan

stabilisasi & keseimbangan

strenght

daya tahan

pelemasan

dni

dnp

dnl

dnsp

peregangan sendi

aktivasi otot-otot

formal

general

dinamis

statis aktif

statis pasif

pnf

speed

agility

quickness

statis

dinamis

push up

squat

back up

sit up

pull up

variasi latihan

aerobic

aerobic

anaerobic

&

statis aktif

statis pasif

dinamis

statis

warming-up

warming-up

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

foundation

development

threshold

pendinginan

didit ardi

outbond

hariyadi

fahryan

devin

yudansyah

m bonie

mahadi

m angga

ade ruk

koko

tono

erwin

sari

tina

latihan 6 (20 mei 2013)

nama

denyut nadi

latihan pendahuluan

fleksibilitas

kecepatan

stabilisasi & keseimbangan

strenght

daya tahan

pelemasan

dni

dnp

dnl

dnsp

peregangan sendi

aktivasi otot-otot

formal

general

dinamis

statis aktif

statis pasif

pnf

speed

agility

quickness

statis

dinamis

push up

squat

back up

sit up

pull up

variasi latihan

aerobic

aerobic

anaerobic

&

statis aktif

statis pasif

dinamis

statis

warming-up

warming-up

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

foundation

development

threshold

pendinginan

didit ardi

5'20"

4'17"

dilakukan ( data sama bogim)

dilakukan (data sama bogim)

dilakukan (data sama bogim)

hariyadi

5'20"

4'17"

fahryan

5'20"

4'17"

devin

5'20"

4'17"

yudansyah

5'20"

4'17"

m bonie

5'20"

4'17"

mahadi

5'20"

4'17"

m angga

5'20"

4'17"

ade ruk

koko

5'20"

4'17"

tono

erwin

sari

5'20"

4'17"

tina

latihan 7 (24 mei 2013)

nama

denyut nadi

latihan pendahuluan

fleksibilitas

kecepatan

stabilisasi & keseimbangan

strenght

daya tahan

pelemasan

dni

dnp

dnl

dnsp

peregangan sendi

aktivasi otot-otot

formal

general

dinamis

statis aktif

statis pasif

pnf

speed

agility

quickness

statis

dinamis

push up

squat

back up

sit up

pull up

variasi latihan

aerobic

aerobic

anaerobic

&

statis aktif

statis pasif

dinamis

statis

warming-up

warming-up

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

I

II

III

IV

V

VI

foundation

development

threshold

pendinginan

didit ardi

3'

2'19"

3'10"

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10'

12'

hariyadi

fahryan

3'

2'19"

3'10"

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

5'42"

12'

devin

yudansyah

m bonie

3'

2'19"

3'10"

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10'

12'

mahadi

3'

2'19"

3'10"

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10'

12'

m angga

3'

2'19"

3'10"

10

10

10

10

10

10

10

10

10

5

5

3'21"

12'

ade ruk

koko

3'

2'19"

3'10"

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10

10'

12'

tono

erwin

sari

tina

tidak ikut latihan