PERFORMANCE PLAN PROGRAM ATLET ANDALAN CABANG OLAHRAGA DAYUNG ROWING
PENCAPAIAN PRESTASI OPTIMAL – CABOR DAYUNG — Aerobic Capacity — Muscular Endurance — Technical Skill — Psychological Factor — Know-how — Anaerobic Capacity — Mobility — Muscular Strength — Taktik
15% 15% 30% 15% 9% 4% 4% 4% 4%
SYSTEM ENERGY ATP/CP 2%
AEROBIC 83%
ANAEROBIC 15%
PERFORMANCE PLAN ATLET SQUAD PROGRAM ATLET ANDALAN Nama Jenis kelamin Usia Cabang olahraga Nomor Skuad Sentra latihan Pelatih Alamat
: ANANG MULYANA : Laki-laki : 29 tahun : Rowing : Single Scull Kelas Ringan : Madya : Jatiluhur : :
No. Tlp CATATAN PRESTASI
:
No. 1. 2. 3. 4.
Event Olympiq Games Asian Games Sea Games Prestasi Terbaik Saat ini
Tahun
Catatan Waktu
Ranking
KEADAAN LATIHAN No. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14.
Komponen 10 detik 1 menit 2 km 6km 60 menit Banch Pull – 1 RM Squat – 1 RM Dead Lift – 1 RM Push-Up – 1 menit Sit-Up – 2 menit Kelentukan Anaerobik 300 meter Balke 15’ Step Test Ergometer
Ideal 557 493 322 273 244 98 130 130
Curent 581 457 277 212 194 78 58 60 27 70 39 56 49.66
No.
Komponen
Ideal
1
U2 Training Speed at rate 18:
02min 12dtk - 02min 17dtk
2
2000 meter rate 28:
< 07min 24 dtk
3
1000 meter time at racing
< 03min 18dtk
4
500 meter time at racing
< 01min 34dtk
5
2000 meter Ergometer Tes
6
Stroke length:
Keterangan Muscle Power Anaerobik Capacity Aerobik Power Aerobik Capacity – THR Aerobik Capacity – End
5.1 Curent
< 06 menit 110 degree
ASPEK PSIKOLOGIS - PROFIL KEADAAN MOOD 25 20 15 10 5
Kelelahan
Amarah
Perasaan siap
Ketegangan
Penilaian diri
Suasana bingung
Depresi
FAKTOR PENENTU BERPRESTASI 35 30 25 20 15 10 5 Motivasi
Fokus
Percaya diri
Pengendalian
Visualisasi
Persiapan
OBJEKTIF 1. Out Come Goal : Emas SEA GAMES 2011 2. Performance Goal : 07.10.00 3. Proses Goals : • Meningkatkan kemampuan dayatahan aerobik dan anaerobic • Meningkatkan kemampuan otot tungkai, perut dan
lengan
bahu
MODEL LATIHAN ENDURANCE UNTUK CABOR ROWING Quantity Training Effect: Sumber Energy
System Energi
Quality
Number Reps/Sets
Duration
Heart Rate
1
60’ – 90’
130 – 150
Recovery
Stroke Rate
Duration Reps/Sets
Heart Rate
18 – 22
-
-
Utilization: •
Primarily fatty acids with glycogen
•
To fatty acids with glycogen
1– 2
20’ – 90’
140 – 160
18 – 22
1’ – 3’
130 – 140
2– 3
15’ – 20’
150 – 170
20 – 24
1’ – 3’
130 – 140
2– 4
8’ – 10’
170 – 185
24 – 30
4’ – 8’
120 – 130
3– 8
3’ – 8’
175 – 190
26 – 32
3’ – 6’
120 – 130
10 – 20/1 – 3
20” – 60”
180 – 190
28 – 34
10” – 45”/3’ – 6’
130 – 150
1
20’ – 90’
160 – 170
24 – 28
-
-
2– 3
8’ – 12’
165 – 175
26 – 30
6’ – 10’
120
3– 5
3’ – 6’
170 – 180
28 – 32
4’ – 8’
120
2– 3
3’ – 5’
180 – 190
32 – 24
6’ – 10’
120
3– 6
1.5’ – 3’
4’ – 6’
120
Transport: Aerobik
•
Glyogen
An-aerobik Threshold:
•
Primarily glycogen with fatty acids
Tolerance: Anaerobik
ATP – CP
•
Glycogen
8 – 12/1 – 3
45” – 90”
8 – 12/1 – 3
10” – 15”
MAX
38 – 34
1’ – 3’/6’ – 8’
120
1’ – 3’/4’ – 6’
120
MODEL LATIHAN PADA MASA PERSIAPAN Energy System/Training Effect Aerobic Utilization (U2)
Heart Rate
% Max
Reps/Set
Rest
Stroke Rate
Km
130 – 150 130 – 150 140 – 160
65 – 75 65 – 75 70 – 80
20’ – 30’
18 – 22 18 – 22 20 – 22
4–8 2 – 24 20 – 22
150 160 170 175 180 180 170 170 170 170
75 – 80 – 85 – 85 – 90 – 90 – 85 – 85 – 85 – 85 –
1 x 25’ – 40’ 1 x 60’ – 120’ 2 X 10 KM *(Istirahat bisa dilakukan di darat dengan stretching dan latihan fleksibilitas) 1 x 60’ – 90’ 2 – 3 x 4’ – 3’ – 2’ – 1’ 3 – 4 x 3’ – 2’ – 1’ – 1’ 3 x 2000 meter 3 – 8 x 5’ 6 – 10 x 3’ 20’ – 20’ – 20’ 30’ – 25’ – 20’ 3 x 12’ 3 – 4 x 10’
22 – 24 – 26 – 25 – 26 – 28 – 24 – 24 – 26 – 26 –
20 - 22 12 – 14 12 – 14 10 – 12 14 – 16 12 – 16 14 – 18 16 – 20 14 – 16 12 – 16
Aerobic Utilization (U1)
Aerobik Transportation (TR)
Anaerobik Threshold (AT) by: "dr noor '07
– – – – – – – – – –
170 190 190 185 190 190 180 180 180 180
85 95 95 90 95 95 90 90 90 90
8’ – 10’ 6’ – 10’ 4’ – 6’ 3’ – 5’ 1’ – 3’ 8’ – 10’ 8’ – 10’
26 30 32 27 28 30 28 28 28 28
MODEL LATIHAN PADA MASA PERTANDINGAN Energy System/Training Heart Rate Effect Aerobic Utilization 130 – 150 130 – 150 UT 2
UT 1
Transportation (TR)
Anaerobic Threshold (AT) by: "dr noor '07"
% Max
Reps/Set
Rest
Stroke Rate
Km
65 – 75 65 – 75
1 x 25’ – 30’ 1 x 60’ – 120’ 1 x 60’ – 120’ ---10 -15 stroke tiap 5' ditempo 22 - 24 1 x 60’ – 120’ ---10 -15 stroke tiap 2 - 3' ditempo 32 - 34 1 x 60’ – 90’ 1 x 60’ – 120’ ---10 -15 stroke tiap 5' ditempo 24 - 26 2 – 3 x 4’ – 3’ – 2’ – 1’ 2 – 4 x 3’ – 2’ – 1’ – 1’ 3 – 6 x 1’ – 1’ – 1’ 3 – 6 x 5’ 5 – 10 x 3’ 2 x 1500 meter 2 x 2000 meter 8 – 12 x 30/15 or 30/20 str - 2 set 10 x 30/10 str --- 2 set 10 – 20 x 17/5 str --- 2 set 1 x 30’ + 30’ + 30’ 2 – 3 x 12’
-
18 – 22 18 – 22
4–6 12 – 24
-
18 – 22
12 – 20
-
18 – 34
10 – 12
-
22 – 26
12 – 24
-
22 – 26
12 – 24
26 – 30 – 32 – 28 – 32 – 32 – 32 –
14 – 16 10 – 14 12 – 14 12 – 16 12 – 20 8 – 10 8 – 10
130 – 150
65 – 75
130 – 180
65 – 95
150 – 170
75 – 85
150 – 170
75 – 85
160 – 170 – 180 – 180 – 180 – 180 – 180 – 180 – 180 – 180 – 170 – 170 –
80 85 90 90 90 90 90 90 90 90 85 85
190 190 190 190 190 190 190 190 190 190 180 180
– – – – – – – – – – – –
95 95 95 95 95 95 95 95 95 95 90 90
8’ – 10’ 6’ – 10’ 4’ – 6’ 4’ – 6’ 2’ – 4’ 10’ – 12’ 10’ – 15’ 6’ – 8’ 6’ – 8’ -
32 36 36 32 34 34 34
32 – 36 34 25 – 29 28 – 30
12 10 16 12
– – – –
14 14 20 14
MODEL LATIHAN PADA MASA PERTANDINGAN – 2 MINGGU TERAKHIR Energy System/Training Effect
Heart Rate
% Max
Reps/Set
Rest
Stroke Rate
Km
Utillization (UT)
130 – 150
65 – 75
1 x 60’ – 90 ’
-
20 – 24
12 – 16
180 – 190
90 – 95
2 x 1500 meter
8’ - 10’
32 – 34
8 – 10
180 – 190
90 – 95
10 x 30/10 str ----- 2 set
6’ – 8’
32 – 36
12 – 14
Max
Max
4 – 6 x 500 meter
2’ – 3’
Max
8 – 10
Max
Max
2 – 4 x 1000 meter
4’ – 6’
Max
8 – 10
Max
Max
1 x 1000 meter and 8’
Max
8 – 10
Transport (TR)
Anaerobic Poduction (LP)
1 x 500 meter by: "dr noor '07”
PROGRAM ATLET ANDALAN - MICRO CYCLE Micro Cycle No: 1
Macro Cycle No: 1
Hari
SELASA
RABU
KAMIS
JUM’AT
Program
Pulse Rate
% Max
Stroke Rate
Km
130 – 150 170 – 180
65 – 75 85 – 95
18 – 22
4–6 8 – 12
Running warm – up Running Interval 3 x 12 menit
B
Rowing - Steady State
140 – 160
70 – 80
20 – 22
20
Rowing Ergometer Warm – up Strength Training – Maximal Strength
130 – 150
65 – 75
18 – 22
8
A B
Rowing - Steady State - 2 x 10 kilometer
140 – 160
70 – 80
20 – 22
20
Rowing Ergometer Warm – up Strength Training – Maximal Strength
130 – 150
65 – 75
18 – 22
8
A B
OFF
A
Rowing - Steady State - 2 x 10 kilometer
20’ – 30’
140 – 160
70 – 80
20 – 22
20
B
Running warm – up Running Interval 3 x 5 menit mendaki atau 4 x 1000 meter Circuit training – 2 seri Running warm – up Running - Short Interval - 2 (12 x 20” on/10” off) Rowing Ergometer Warm – up Strength Training – Maximal Strength Rowing Warm – up Rowing 3 x 2000 meter
3’ – 6’ 3’ – 4’
130 – 150 180 – 190 180 – 190 130 – 150 180 – 190 130 – 150
65 – 75 90 – 95 90 – 95 65 – 75 90 – 95 65 – 75
18 – 22
4–6 8 – 10 8 – 10 4–6 8 – 10 8
130 – 150
65 – 75
18 – 22 20 – 24
4–6 8
SABTU B
SENIN
Recovery
A
A
MINGGU
Training Phase: Per. Umum
A B
OFF
A
OFF
Intensity = FPT (Final Performance Target): 60 – 75 %
4’ – 6’
20’ – 30’
3’ – 6’
Sasaran Latihan 1. Technical Skill
Memperbaiki kemampuan catch, catch merupakan bagian terakhir dari pengembalian
2. Strength
Anatomical adaptation dan Kekuatan Maksimal
3. Endurance
Basic Endurance – Dayatahan umum
4. Speed
-
Weight Training
• •
Maksimal Strength : 8 – 12 RM, 10 Exercises Circuit training
Warm – Up
• •
Jogging Stretching
Cooling Down
• • •
Rowing 4-6 km atau Joging Stretching
Drills
• •
Tapping dari berbagai posisi Catch dari stop 1, stop 2, dan stop 3.
F&C – Flexibility&Core Stability Exercise
•
Berbagai latihan stabilisasi – Gambar terlampir
Micro Cycle No: 2
Macro Cycle No: 1
Hari
SELASA
RABU
KAMIS
Program
% Max
Stroke Rate
Km
4’ – 6’
130 – 150 170 – 180
65 – 75 85 – 95
18 – 22
4–6 8 – 12
B
Rowing - Steady State
140 – 160
70 – 80
20 – 22
20
A
Rowing Ergometer Warm – up Strength Training – Maximal Strength
130 – 150
65 – 75
18 – 22
8
B
Rowing - Steady State - 2 x 10 kilometer
140 – 160
70 – 80
20 – 22
20
A
Rowing Ergometer Warm – up Strength Training – Maximal Strength
130 – 150
65 – 75
18 – 22
8
20’ – 30’
140 – 160
70 – 80
20 – 22
20
20’ – 30’
OFF
A
Rowing - Steady State - 2 x 10 kilometer
B
Running warm – up Running Interval 3 x 5 menit mendaki atau 4 x 1000 meter Circuit training – 2 seri
3’ – 6’ 3’ – 4’
130 – 150 180 – 190 180 – 190
65 – 75 90 – 95 90 – 95
4–6 8 – 10 8 – 10
A
Running warm – up Running - Short Interval - 2 (12 x 20” on/10” off)
3’ – 6’
130 – 150 180 – 190
65 – 75 90 – 95
4–6 8 – 10
B
Rowing Ergometer Warm – up Strength Training – Maximal Strength
130 – 150
65 – 75
18 – 22
8
A
Rowing Warm – up Rowing 3 x 2000 meter
130 – 150
65 – 75
18 – 22 20 – 24
4–6 8
B SENIN
Pulse Rate
Running warm – up Running Interval 3 x 12 menit
SABTU
MINGGU
Recovery
A
B
JUM’AT
Training Phase: Per. Umum
OFF OFF
Intensity = FPT (Final Performance Target): 65 – 75% Sasaran Latihan 1. Technical Skill
Memperbaiki kemampuan catch, catch merupakan bagian terakhir dari pengembalian
2. Strength
Anatomical adaptation dan Kekuatan Maksimal
3. Endurance
Basic Endurance – Dayatahan umum
4. Speed Weight Training
• •
Maksimal Strength : 8 – 12 RM, 10 Exercises Circuit training
Warm – Up
• •
Jogging Stretching
Cooling Down
• • •
Rowing 4-6 km atau Joging Stretching
Drills
• •
Tapping dari berbagai posisi Catch dari stop 1, stop 2, dan stop 3.
F&C – Flexibility&Core Stability Exercise
•
Berbagai latihan stabilisasi – Gambar terlampir
Micro Cycle No: 3 Hari SELASA
RABU
KAMIS
Macro Cycle No: 1 Program
% Max
Stroke Rate
Km
4’ – 6’
130 – 150 170 – 180
65 – 75 85 – 95
18 – 22
4–6 8 – 12
B
Rowing - Steady State
140 – 160
70 – 80
20 – 22
20
A
Rowing Ergometer Warm – up Strength Training – Maximal Strength
130 – 150
65 – 75
18 – 22
8
B
Rowing - Steady State - 2 x 10 kilometer
140 – 160
70 – 80
20 – 22
20
A
Rowing Ergometer Warm – up Strength Training – Maximal Strength
130 – 150
65 – 75
18 – 22
8
20’ – 30’
140 – 160
70 – 80
20 – 22
20
3’ – 6’ 3’ – 4’
130 – 150 180 – 190 180 – 190 130 – 150 180 – 190 130 – 150
65 – 75 90 – 95 90 – 95 65 – 75 90 – 95 65 – 75
18 – 22
4–6 8 – 10 8 – 10 4–6 8 – 10 8
130 – 150
65 – 75
18 – 22 20 – 24
4–6 8
Rowing - Steady State - 2 x 10 kilometer
B
Running warm – up Running Interval 3 x 5 menit mendaki atau 4 x 1000 meter Circuit training – 2 seri Running warm – up Running - Short Interval - 2 (12 x 20” on/10” off) Rowing Ergometer Warm – up Strength Training – Maximal Strength Rowing Warm – up Rowing 3 x 2000 meter
B A
20’ – 30’
OFF
A
SABTU
SENIN
Pulse Rate
Running warm – up Running Interval 3 x 12 menit
A
MINGGU
Recovery
A
B
JUM’AT
Training Phase: Per. Umum
3’ – 6’
B
OFF
A
OFF
Intensity = FPT (Final Performance Target): 65 – 75% Sasaran Latihan 1. Technical Skill
Memperbaiki kemampuan catch, catch merupakan bagian terakhir dari pengembalian
2. Strength
Anatomical adaptation dan Kekuatan Maksimal
3. Endurance
Basic Endurance – Dayatahan umum
4. Speed Weight Training
• •
Maksimal Strength : 8 – 12 RM, 10 Exercises Circuit training
Warm – Up
• •
Jogging Stretching
Cooling Down
• • •
Rowing 4-6 km atau Joging Stretching
Drills
• •
Tapping dari berbagai posisi Catch dari stop 1, stop 2, dan stop 3.
F&C – Flexibility&Core Stability Exercise
•
Berbagai latihan stabilisasi – Gambar terlampir
Micro Cycle No: 3 Hari SELASA RABU
KAMIS
JUM’AT SABTU MINGGU SENIN
Macro Cycle No: 1 Program
Rowing - Steady State Rowing Ergometer P – 15’/T 20 – 10’/T 26 – 10’ cool down Running 30 menit Strength Training – Max Strength Test preparation 6000 meter; Warm up dan 3 x 2000 meter 1st di irama 6000 meter A nd 2 di atas irama 6000 meter 3rd di irama 6000 meter 10 menit coolong down Test preparation 2000 meter; Warm up dan 3 x 1000 meter 1st di irama 2000 meter B nd 2 di atas irama 2000 meter 3rd di irama 2000 meter 10 menit coolong down C
Training Phase: Per. Umum Recovery
Pulse Rate
% Max
Stroke Rate
Km
-
130 – 150
65 – 75
20 – 24
12 4–6 6
A B A B
130 – 150
3’
3’
OFF
A Ergometer 45” B Recovery A Ergometer Test 6000 meter B Recovery A Ergometer Test 2000 meter B A
4–6
OFF OFF
Intensity = FPT (Final Performance Target): Sasaran Latihan 1. Technical Skill 2. Strength 3. Endurance 4. Speed Weight Training
Warm – Up
Cooling Down
Drills
F&C – Flexibility&Core Stability Exercise
SERVICES, RECOVERY, TRAVELING PROTOCOL PROGRAM ATLET ANDALAN Micro Cycle. WAKTU Pagi 05.00 - 06.00 06.00 - 07.00 07.00 - 08.00 08.00 - 09.00 09.00 - 10.00 10.00 - 11.00 11.00 - 12.00 Siang 12.00 - 13.00 13.00 - 14.00 14.00 - 15.00 15.00 - 16.00 16.00 - 17.00 17.00 - 18.00 Malam 18.00 - 19.00 19.00 - 20.00 20.00 - 21.00 21.00 - 22.00 22.00 - 00.00
: ……………………….. Senin
Bulan : ……………………………………… Selasa
Physioteraphy
Rabu
Kamis
Jum'at
Sabtu
Massage
Massage
Whirl Pool Sauna
Minggu
LIFESTYLE FORM PROGRAM ATLET ANDALAN No
Waktu Pagi 05,00 - 12,00
1
Latihan
2
Sekolah/Kursus
3
Hobbi
4
Keluarga
5
Entertaint/Relax Time
6
Pekerjaan
7
Istirahat Siang 12,00 - 18,00
1
Latihan
2
Sekolah/Kursus
3
Hobbi
4
Keluarga
5
Entertaint/Relax Time
6
Pekerjaan
7
Istirahat Malam 18,00 - 05,00
1
Latihan
2
Sekolah/Kursus
3
Hobbi
4
Keluarga
5
Entertaint/Relax Time
6
Pekerjaan
7
Istirahat
Total Aktifitas Waktu Latihan : Sekolah/Kursus : Hobbi : Keluarga : Entertaint/Relax Time : Pekerjaan : Istirahat :
Senin
Selasa
Rabu
Kamis
Jumat
Sabtu
Minggu
TABEL MONITOR DENYUT NADI BASAL HR/ Min 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60 59 58 57 56 55 54 53 52 51 50 49 48 47 46 45 44
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
31
TABEL MONITOR BERAT BADAN BB (Kg) 85 84 78 77 76 75 74 73 72 71 70 69 68 67 66 65 64 63 62 61 60 59 58 57 56 55 54 53 52 51 50
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
TABEL MONITOR KUALITAS ISTIRAHAT LAMANYA TIDUR
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
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
12 JAM LEBIH 11 10 9 8 7 6 5 4 3 TIDAK TIDUR
KUALITAS TIDUR SANGAT NYENYAK NORMAL SEKEDARNYA SERING TERBANGUN TIDAK TIDUR
TABEL MONITOR KONDISI LATIHAN TINGKAT KELELAHAN
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
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
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
VERY RESTED NORMAL LELAH SANGAT LELAH LELAH DAN MENYAKITKAN
MOTIVASI LATIHAN SANGAT BAIK BAIK BURUK TIDAK ADA KEINGINAN TIDAK LATIHAN
SELERA MAKAN SANGAT BAIK BAIK BURUK TERPAKSA TIDAK MAKAN
