Senin, 17 Juni 2013

program latihan kekuatan cabor tinju rumah cemara (1,5 bulan)



I II III IV V VI

senen kamis senen kamis senen kamis senen kamis senen kamis senen kamis
latihan pendahuluan * * * * * * * * * * * *
warming-up * * * * * * * * * * * *
fleksibilitas tes awal statis pasif - statis pasif - statis pasif - statis pasif - statis pasif - statis pasif
kecepatan - - quickness - quickness - agility - agility - agility
stabilisasi dan keseimbangan - - - - - statis stabilisasi - statis stabilisasi - statis stabilisasi -
kekuatan push up push up push up push up push up push up push up push up push up push up push up
jongkok berdiri  jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri
back up back up back up back up back up back up back up back up back up back up back up
pull up pull up pull up pull up pull up pull up pull up pull up pull up pull up pull up
step up step up step up step up step up step up step up step up step up step up step up
sit up sit up sit up sit up sit up sit up sit up sit up sit up sit up sit up
                     
daya tahan jogging aerobic foundation aerobic foundation aerobic foundation aerobic foundation aerobic foundation aerobic foundation aerobic foundation aerobic foundation aerobic foundation aerobic foundation
peregangan * * * * * * * * * * * *
pelemasan & pendinginan * * * * * * * * * * * *


























keterangan :
























kekuatan metode hypertropi : gerak (irama kontraksi) perlahan








push up 2 set 5 rep 2 set 5 rep 3 set 5 rep 3 set 5 rep 4 set 5 rep 4 set 5 rep 4 set 5 rep 4 set 5 rep 3 set 5 rep 3 set 5 rep 2 set 5 rep 2 set 5 rep
jongkok berdiri  2 set 10 rep 2 set 10 rep 3 set 10 rep 3 set 10 rep 4 set 10 rep 4 set 10 rep 4 set 10 rep 4 set 10 rep 3 set 10 rep 3 set 10 rep 2 set 10 rep 2 set 10 rep
back up 2 set 5 rep 2 set 5 rep 3 set 5 rep 3 set 5 rep 4 set 5 rep 4 set 5 rep 4 set 5 rep 4 set 5 rep 3 set 5 rep 3 set 5 rep 2 set 5 rep 2 set 5 rep
pull up 2 set 3 rep 2 set 3 rep 3 set 3 rep 3 set 3 rep 4 set 3 rep 4 set 3 rep 4 set 3 rep 4 set 3 rep 3 set 3 rep 3 set 3 rep 2 set 3 rep 2 set 3 rep
step up 2 set 10 rep 2 set 10 rep 3 set 10 rep 3 set 10 rep 4 set 10 rep 4 set 10 rep 4 set 10 rep 4 set 10 rep 3 set 10 rep 3 set 10 rep 2 set 10 rep 2 set 10 rep
sit up 2 set 10 rep 2 set 10 rep 3 set 10 rep 3 set 10 rep 4 set 10 rep 4 set 10 rep 4 set 10 rep 4 set 10 rep 3 set 10 rep 3 set 10 rep 2 set 10 rep 2 set 10 rep













daya tahan aerobic foundation : waktu (40 menit sampai 2 jam) denyut nadi (130 sampai 140x permenit )







aerobic foundation 30 menit 30 menit 40 menit 40 menit 50 menit 50 menit 50 menit 50 menit 45 menit 45 menit 40 menit 40 menit













daya tahan anaerobic di konfersi dalam agility
























































































































































































































































































































































































































































VII VIII IX X XI XII

senen kamis senen kamis senen kamis senen kamis senen kamis senen kamis
latihan pendahuluan * * * * * * * * * * * *
warming-up * * * * * * * * * * * *
fleksibilitas - - - statis pasif - - - statis pasif - - - tes akhir
kecepatan - agility & quickness - agility & quickness - agility & quickness - agility & quickness - agility & quickness -
stabilisasi dan keseimbangan dinamis stabilisasi - dinamis stabilisasi - dinamis stabilisasi - statis dinamis stabilisasi - statis dinamis stabilisasi - statis dinamis stabilisasi
kekuatan push up push up push up push up push up push up push up push up push up push up push up
jongkok berdiri  jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri jongkok berdiri
back up back up back up back up back up back up back up back up back up back up back up
pull up pull up pull up pull up pull up pull up pull up pull up pull up pull up pull up
step up step up step up step up step up step up step up step up step up step up step up
sit up sit up sit up sit up sit up sit up sit up sit up sit up sit up sit up
                     
daya tahan aerobic development aerobic development aerobic development aerobic development aerobic development aerobic development aerobic development aerobic development aerobic development aerobic development aerobic development
peregangan * * * * * * * * * * * *
pelemasan & pendinginan * * * * * * * * * * * *


























keterangan :
























kekuatan











push up power endurance : gerakan dengan secepat-cepatnya dan sebanyak-banyaknya. Bila terjadi 







penurunan kecepatan, gerakan dihentikan. Setelah istirahat dirasa cukup, lanjutkan gerakan. 







Interval antar repetisi 3 sampai 15 detik. Interval antar set tergantung pemulihan







jongkok berdiri 











back up daya tahan otot : melakukan dengan sebanyak-banyaknya. Bila terjadi kelelahan gerakan 







pull up dihentikan. Gerakan dilanjutkan setelah istirahat dirasa cukup








step up











sit up
























daya tahan aerobic development : (12 menit sampai 40 menit) denyut nadi (150 sampai 160x permenit )







aerobic development 10 menit 10 menit 15 menit 15 menit 25 menit 25 menit 25 menit 25 menit 20 menit 20 menit 15 menit 15 menit