NAMA : NURSYUHADAH JUNAIDI

UMUR : 18 TAHUN
ACARA : LOMPAT JAUH
PB : 5.15M
SASARAN : FEBRUARY 5.00M MSSD Sipitang
: MAC 5.25M MSSS
: APRIL 5.50M MSSM

WEEK 1 (CONDITIONING)
HARI PAGI INTENSITY
ISNIN Warm up
31/1/2022  Endurance training 70%
 Long run/cross country 45min
 Flexibility
SELASA ACTIVE REST
01/02/202
2
RABU Warm up
02/02/202  Plyometric
2 i) High knee x 40m x 10
ii) Singgle leg x 50m x 10 L/R
iii) Hop-step x 50m x 10 70%
iv) Power bounding x 50m x 10

 Weight Training
8 activities x 15 x 3 sets
(Muscle endurance)
KHAMIS Warm up
03/02/202  Speed
2 i) 40m x 10 85%
ii) 60m x 10
iii) 120m x 3

JUMAAT Warm up
04/02/202  Hurdle Plyometric for jumping
2 a) Both leg jump
b) Take off jump 70%
 Bounding x 50M
 Long run 35min
 Flexibility
SABTU ACTIVE REST
05/02/202
2
AHAD
06/02/202
2
2nd WEEK

HARI PAGI INTENSITY

ISNIN Warm up
07/02/202  Endurance training 70%
2  Long run/cross country 45min
 flexibility
SELASA ACTIVE REST
08/02/202
2
RABU Warm up
09/02/202  Plyometric
2 i) High knee x 40m x 10
ii) Singgle leg x 50m x 10 L/R
iii) Hop-step x 50m x 10 70%
iv) Power bounding x 50m x 10

 Weight Training
8 activities x 15 x 3 sets
(Muscle endurance)
KHAMIS Warm up
10/02/202  Speed
2 i) 40m x 10 85%
ii) 60m x 10
iii) 120m x 3

JUMAAT Warm up
11/02/202  Hurdle Plyometric for jumping
2 i) Both leg jump
ii) Take off jump 70%
 Bounding x 50M
 Long run 35min
 Flexibility
SABTU FITNESS TEST
12/02/202  Standing jump test
2  Speed 60M test 95%
 Bleep Test
AHAD Full Recovery
13/02/202
2
3rd WEEK

HARI PAGI INTENSITY

ISNIN Warm up
14/02/202  Endurance training 70%
2  Long run/cross country 45min
 Flexibility

Weight Training
 Muscle endurance
 8 activities x 3 sets x 20 repititions

SELASA Warm up
15/02/202  Plyometric
2 i) High knee x 40m x 10
ii) Singgle leg x 50m x 10 L/R 80%
iii) Hop-step x 50m x 10
iv) Power bounding x 50m x 10
v) Speed 60M x 10

RABU Warm up
16/02/202
2  Weight Training
10 activities x 5 x 3 sets 80% of 1RM
(Muscle strength) 70%

KHAMIS Warm up
17/02/202  Speed & Speed endurance
2 i) 40m x 10 85%
ii) 60m x 10
iii) 120m x 3

JUMAAT Warm up
18/02/202  Jumping
2  Standing Jump x 10
 3 stride jump x 10 70%
 7 stride jump x 10
 11 stride jump x 10

SABTU ACTIVE REST

19/02/202
2
AHAD
20/02/202
2
4th WEEK

HARI PAGI INTENSITY

ISNIN Warm up
21/02/202  Endurance training 70%
2  Long run/cross country 45min
 Flexibility

Weight Training
 Muscle endurance
 8 activities x 3 sets x 20 repititions

SELASA Warm up
22/02/202  Plyometric
2 i) High knee x 40m x 10
ii) Singgle leg x 50m x 10 L/R 80%
iii) Hop-step x 50m x 10
iv) Power bounding x 50m x 10
v) Speed 60M x 10

RABU Warm up
23/02/202
2  Weight Training
10 activities x 5 x 3 sets 80% of 1RM
(Muscle strength) 70%

KHAMIS Warm up
24/02/202  Speed & Speed endurance
2 i) 40m x 10 85%
ii) 60m x 10
iii) 120m x 3

JUMAAT Warm up
25/02/202
2  Run Up x 10 95%
 Jumping
 Standing Jump x 10 80%
 3 stride jump x 10
 7 stride jump x 10
 11 stride jump x 10

SABTU ACTIVE REST

26/02/202
 2
AHAD
27/02/202
2

5th WEEK (COMPETITION PREPARATION) MSSD SIPITANG

HARI PAGI INTENSITY

ISNIN Warm up
28/02/202 70%
2  Run Up x 10
 Jumping
 Standing Jump x 10
 3 stride jump x 10
 7 stride jump x 10
 11 stride jump x 10

SELASA Warm up
01/03/202  Speed 60M x 10 90%
2  120M striding x 2 70%
MSSD
RABU Full Recovery MSSD
02/03/202
2
KHAMIS Warm up
03/03/202  Run up X 6
2  Jumping 95%
 7 stride x 5
 11 stride x 3 MSSD
Flexibility
JUMAAT GAME RESULT
04/03/202 MSSD
2 Sasaran 5.00M
SABTU ACTIVE REST
05/03/202
2
AHAD
06/03/202
2
6th WEEK
PRE COMPETITION

PAGI INTENSITY
HARI
ISNIN Warm up
07/03/202  Endurance training 70%
2  Long run/cross country 5KM
 Flexibility

Weight Training
 Muscle Strength
 8 activities x 3 sets x 3 repititions 85%
 85% of 1RM

SELASA Warm up
08/03/202  Plyometric
2 i) High knee x 40m x 10
ii) Singgle leg x 50m x 10 L/R 80%
iii) Take off x 50m x 10
iv) Power bounding x 50m x 10
v) Speed 60M x 10

RABU Warm up
09/03/202
2  Jumping training 85%

 Weight Training 70%

10 activities x 20 x 3 sets 65% of 1RM
(Muscle endurance)

KHAMIS Warm up
10/03/202  Speed & Speed endurance
2 80%
i) 40m x 10
ii) 60m x 10
iii) 300m x 2
JUMAAT Warm up
11/03/202
 2  Run up
 Jumping 90%
 Standing Jump x 10
 3 stride jump x 10
 7 stride jump x 10
 11 stride jump x 10
SABTU Long run 5KM 65%
12/03/202
2
AHAD Full Recovery -
13/03/202
2

7th WEEK
PRE COMPETITION

PAGI INTENSITY
HARI
ISNIN Warm up
14/03/202  Endurance training 70%
2  Long run/cross country 5KM
 Flexibility

Weight Training
 Muscle Strength
 8 activities x 3 sets x 3 repititions 85%
 85% of 1RM

SELASA Warm up
15/03/202  Plyometric
2 i) High knee x 40m x 10
ii) Singgle leg x 50m x 10 L/R 80%
iii) Take off x 50m x 10
iv) Power bounding x 50m x 10
v) Speed 60M x 10

RABU Warm up
16/03/202
2  Jumping training 85%
 Weight Training 70%
10 activities x 20 x 3 sets 65% of 1RM
(Muscle endurance)

KHAMIS Warm up
17/03/202  Speed & Speed endurance
2 80%
i) 40m x 10
ii) 60m x 10
iii) 300m x 2
JUMAAT Warm up
 18/03/202
2  Run up
 Jumping 90%
 Standing Jump x 10
 3 stride jump x 10
 7 stride jump x 10
 11 stride jump x 10
SABTU Long run 5KM 65%
19/03/202
2
AHAD Full Recovery -
20/03/202
2

8th WEEK
PRE COMPETITIONS

PAGI INTENSITY
HARI
ISNIN Warm up
21/03/202  Endurance training 70%
2  Long run/cross country 5KM
 Flexibility

Weight Training
 Muscle Strength
 8 activities x 3 sets x 3 repititions 85%
 85% of 1RM

SELASA Warm up
22/03/202  Plyometric
2 i) High knee x 40m x 10
ii) Singgle leg x 50m x 10 L/R 80%
iii) Take off x 50m x 10
iv) Power bounding x 50m x 10
v) Speed 60M x 10

RABU Warm up
23/03/202
2  Jumping training 85%

 Weight Training 70%

10 activities x 20 x 3 sets 65% of 1RM
(Muscle endurance)

KHAMIS FULL RECOVERY 80%

24/03/202
2
JUMAAT Warm up
 25/03/202
2  Run up
 Jumping 90%
 Standing Jump x 10
 3 stride jump x 10
 7 stride jump x 10
 11 stride jump x 10

SABTU Sipitang Open Track And Field RESULT

26/03/202
2
AHAD Sipitang Open Track And Field RESULT
27/03/202
2

9th WEEK
PRE COMPETITIONS

PAGI INTENSITY
HARI
ISNIN Warm up
28/03/202 Active REST 60%
2
SELASA Warm up
29/03/202  Weight Training 85%
2  8 Activities
 Strength Training

RABU Warm up
30/03/202
2  Flexibility Plyometric 80%
 Jumping training
i) Standing Jump
ii) 3 strides jump
iii) 5 Strides jump
iv) 9 strides jump

 Speed endurance
150M x 10 70%

KHAMIS Warm up
31/03/202  Speed & Speed endurance
2 80%
i) 40m x 10
ii) 60m x 10
iii) 300m x 2
 JUMAAT Warm up
01/04/202 Jumping
2
 Run up 90%
 Jumping
 Standing Jump x 10
 3 stride jump x 10
 7 stride jump x 10
 11 stride jump x 10

 Weight Training
SABTU Long run 5KM 65%
02/04/202
2
AHAD Full Recovery -
03/04/202
2

10th WEEK
PRE COMPETITION

PAGI INTENSITY
HARI
ISNIN Warm up
04/04/202  Weight Training 90%
2  8 Activities
 Strength Training

SELASA Warm up
05/04/202  Speed & Speed Endurance 75%
2  60M x 10
 120M x 5

RABU Warm up
06/04/202
2  Flexibility Plyometric 80%
 Jumping training
i) Standing Jump
ii) 3 strides jump
iii) 5 Strides jump
iv) 9 strides jump

Speed endurance
150M x 10 70%
KHAMIS Warm up
07/04/202  Speed & Speed endurance
2 80%
 i) 40m x 10
ii) 60m x 10
iii) 300m x 2

JUMAAT Warm up
08/04/202 Jumping
2
 Run up 90%
 Jumping
 Standing Jump x 10
 3 stride jump x 10
 7 stride jump x 10
 11 stride jump x 10

SABTU Long run 5KM 65%

09/04/202
2
AHAD Full Recovery -
10/04/202
2

11th WEEK
PRE COMPETITION

AKTIVITI INTENSITY
HARI
ISNIN  FULL RECOVERY
11/04/202
2
SELASA  MSSS
12/04/202  Run Up 90%
2 i) Jumping training
ii) Half Run Up Jumping x 6
iii) Flexibility

RABU  MSSS
13/04/202 i) Full jumping plyometric
2 ii) 120M Striding 75%
iii) Slow jog
iv) Flexibility

KHAMIS  MSSS
14/04/202  LONG JUMP P18 95%
2
JUMAAT  MSSS
15/04/202  TRIPLE JUMP P18 95%
2
SABTU Full Recovery -
16/04/202
 2
AHAD Full Recovery -
17/04/202
2

13th WEEK
Preparation for MSSM
COMPETITION

ACTIVITY INTENSITY
HARI
ISNIN Warm up
18/04/202  Weight Training 90%
2  8 Activities
 Strength Training

SELASA Warm up
19/04/202  Speed & Speed Endurance 70%
2  Plyometric
 Power bounding x 50M x 10
 Take off x 50M x 10
 Single leg x50M x 10
 60M x 10 85%
 120M x 5 75%

RABU Warm up
20/04/202
2  Flexibility Plyometric 85%
 Jumping training
i) Standing Jump
 ii) 3 strides jump
iii) 5 Strides jump
iv) 9 strides jump

 Speed endurance
300M x 3 70%
KHAMIS Warm up
21/04/202
2  Weight Training 95%
 8 Activities
 Strength Training
 Long run 5KM slow jog 65%

JUMAAT Warm up
22/04/202 Jumping
2  Run up
 Standing Jump x 10 90%
 3 stride jump x 10
 7 stride jump x 10
 11 stride jump x 10
 Weight Training
SABTU Warm Up 65%
25/04/202
2
AHAD Full Recovery -
26/04/202
2
th
14 WEEK
Preparation for MSSM
COMPETITION (Centralised training)

ACTIVITY INTENSITY ACTIVITY INTENSITY

HARI Pagi Petang
ISNIN Warm up Warm Up,
27/04/202  Weight Training 90%  Plyometric
2  8 Activities  Long Run 5KM 70%
 Strength Training
SELASA Warm up
28/04/202  Plyometric 70%  Speed & Speed 80%
2  Power bounding x Endurance
50M x 10  60M x 10
 Take off x 50M x 10  120M x 5
 Single leg x50M x 10

RABU Warm up Warm up

29/04/202
2  Flexibility Plyometric 85% Weight Training 70%
 Jumping training (muscular endurance)
i) Standing
Jump
 ii) 3 strides
jump
iii) 5 Strides
jump
iv) 9 strides
jump
KHAMIS Warm up Warm Up
30/04/202
2  Speed Training 95%  Jumping with take off
60M x15 board 90%
 Run up

JUMAAT Warm up Warm up

01/05/202 Jumping
2  Weight Training  Run up 90%
 Muscle strength & 80%  Standing Jump x 10
Power  3 stride jump x 10
 7 stride jump x 10
 11 stride jump x 10

SABTU Full Recovery - To MSSM

02/05/202
2
AHAD Full Recovery - To MSSM
03/05/202
2

15th WEEK
MSSM
COMPETITION

ACTIVITY INTENSITY
HARI
ISNIN Warm up
04/05/202  65%
2
SELASA  MSSM
05/05/202  Run up x 6 90%
2  Half run up jumping

RABU  MSSM
06/05/202
2
KHAMIS  MSSM
07/05/202
2
JUMAAT  MSSM
08/05/202
2
SABTU Warm Up 65%
09/05/202
2
AHAD Full Recovery -
10/05/202
2