Republic of the Philippines

Department of Education
Region III – Central Luzon
Schools Division of Bulacan
PULONG BUHANGIN NATIONAL HIGH SCHOOL
Km. 38 Pulong Buhangin, Santa Maria, Bulacan

TRAINING MATRIX/PROGRAM FOR BASEBALL

S.Y. 2022-2023
January 31 – February 18, 2023

DURATION TIME TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
ALLOTMENT
7:00am – 7:30am 30 minutes Set up & Set up & Set up & Set up & Set up & Set up & Rest Day
Preparation Preparation Preparation Preparation Preparation Preparation
7:30am – 8:00am 30 minutes Dynamic Dynamic Dynamic warm- Dynamic warm- Dynamic Dynamic warm-up
warm-up warm-up up up warm-up
8:00am – 8:45am 45 minutes Resistance Road run Footwork Road Run Resistance Road Run
training training training
8:45am – 8:55am 10 minutes Water break Water break Water break Water break Water break Water break
8:55am – 9:50am 55 minutes Work out & Bagging Work out and Bagging Work out Bagging
Week 1 Shadow Drill shadow drill and shadow
(Jan. 31 – Feb. 5) drill
9:50am – 10:20am 30 minutes Water break Water Break Water break Water break Water break Water break
10:20am – 10:55am 35 minutes Anyo Sparring Anyo Sparring Anyo Sparring
10:55am – 11:15am 20 minutes Cool Down Cool Down Cool Down Cool Down Cool Down Cool Down
11:15am – 12:00am 45 minutes Lunch Lunch Lunch Lunch Lunch Lunch
12:00nn – 2:00pm 120 minutes Sparring and Sparring and Sparring and Sparring and Sparring and
Anyo Anyo Anyo Anyo Anyo
2:00pm – 2:20pm 20 minutes Cool Down Cool Down Cool Down Cool Down Cool Down
 DURATION TIME TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
ALLOTMENT
7:00am – 7:30am 30 minutes Set up & Set up & Set up & Set up & Set up & Set up & Rest Day
Preparation Preparation Preparation Preparation Preparation Preparation

7:30am – 8:00am 30 minutes Dynamic Dynamic Dynamic warm-up Dynamic warm- Dynamic Dynamic warm-up
warm-up warm-up up warm-up

8:00am – 8:45am 45 minutes Footwork Road run Footwork training Road Run Resistance Road Run
Training training

Week 2 8:45am – 8:55am 10 minutes Water break Water break Water break Water break Water break Water break
(Feb. 6 – Feb. 12)
8:55am – 9:50am 55 minutes Work out & Defensive Pad Work out & Defensive Pad Work out & Defensive Pad
Defensive Work Defensive Training Work Defensive Work
Training Training
9:50am – 10:20am 30 minutes Water break Water Break Water break Water break Water break Water break

10:20am – 10:55am 35 minutes Anyo Sparring Anyo Sparring Anyo Sparring

10:55am – 11:15am 20 minutes Cool Down Cool Down Cool Down Cool Down Cool Down Cool Down

11:15am – 12:00am 45 minutes Lunch Lunch Lunch Lunch Lunch Lunch

12:00nn – 2:00pm 120 minutes Sparring and Sparring and Sparring and Anyo Sparring and Sparring and
Anyo Anyo Anyo Anyo

2:00pm – 2:20pm 20 minutes Cool Down Cool Down Cool Down Cool Down Cool Down
DURATION TIME TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
ALLOTMENT
7:00am – 7:30am 30 minutes Set up & Set up & Set up & Set up & Set up & Set up & Rest Day
Preparation Preparation Preparation Preparation Preparation Preparation
7:30am – 8:15am 45 minutes Sparring Anyo Dynamic warm- Dynamic warm- Dynamic Dynamic warm-up
Cooling Down Cooling Down up up warm-up
8:15am – 8:45am 30 minutes Dynamic Dynamic warm Resistance Footwork Resistance Road Run
Warm Up Up training TRaining training
8:45am – 9:10am 25 minutes Footwork Road Run Footwork Road Run Footwork Sparring
Training Training Training
Week 3 9:10am – 9:20am 10 minutes Water Break Water Break Water Break Water Break Water Break Water Break
(Feb. 13 – Feb. 9:20am – 10:50am 30 minutes Work Out and Defensive Pad Work out & Defensive Pad Work out Anyo
18) Defensive Work Defensive Work and
Training Training Defensive
Training
10:50am – 11:00am 10 minutes Water Break Water Break Water Break Water Break Water Break Water Break
11:00am – 11:45am 45 minutes Sparring Anyo Sparring Anyo Sparing Anyo
11:45am – 12:00am 15 minutes Cooling Down Cooling Down Cooling Down Cooling Down Cooling Cooling Down
Down
12:00nn – 1:00pm 60 minutes Lunch Lunch Lunch Lunch Lunch Lunch
1:00pm – 2:00pm 60 minutes Sparing & Sparing & Sparing & Anyo Sparing & Anyo Sparing &
Anyo Anyo Anyo
2:00pm – 2:20pm 20 minutes Cool Down Cool Down Cool Down Cool Down Cool Down

Prepared by: Noted:

REY AN C. CASTRO ROSALIE H. TIANCHON

Coach Head Teacher III - MAPEH

JENNY B. CABARLES MARISSA O. RAMOS

Assistant Coach Principal IV
 Republic of the Philippines
Department of Education
Region III – Central Luzon
Schools Division of Bulacan
PULONG BUHANGIN NATIONAL HIGH SCHOOL
Km. 38 Pulong Buhangin, Santa Maria, Bulacan

TRAINING MATRIX/PROGRAM FOR ARNIS

S.Y. 2022-2023
January 31 – February 18, 2023

Goals & Objectives: The goal of a sports training program is to maximize individual or team efficiency in a specific sport discipline through the use of the carefully selected
routines and exercises to develop muscular strength, cardiovascular endurance, speed, and co-ordination skills.

Purpose: The purpose of this training program aligns with the five stages of arnis skills development:

 Learning: the acquisition of basic skills and techniques.

 Practicing: repetition of the basic skills and technique integrating into muscle memory.
 Mastering: performing basic skills and techniques with the correctness of form and effectiveness.
 Functionalizing: use of skills and techniques with speed, power, and resistance.
 Maintaining: perform the skills and techniques through constant correct practice and application.

Legend:

a. The actual execution of offensive strikes and proper footwork on a hitting material, usually an old use tire, is known as bagging or hitting. This routine improves agility,
power, gripping techniques, and endurance, which is essential in competition.
b. Anyo (form) in Arnis, is detailed choreographed pattern of martial arts movements designed to be practiced alone. Regular practice of anyo is essential because it
develops proper body mechanics, helps build muscle memory, develops mindfulness, and promotes proper breathing execution, but it purpose is the core of arnis combat.
Arnis anyo event is an artistic demonstration of choreographed sets of offensive and defensive movements, using the sticks, wooden replica of a bladed weapon, or
metallic non-bladed replica of a weapon.

c. “Moving while stretching” or stretching through a full range of motion and preparing muscles for more intensive exercise is what dynamic warm-up is all about. A dynamic
warm-up increases blood flow, aids in the prevention of injury and muscle soreness, and improves overall performance. It may include:

 Jogging
 Body Movement
 Stretching

d. Resistance training is defined as any exercise that causes the muscles to contract against an external resistance to increase strength, power, and endurance. It may
include:
 Circuit Drill
 Muscular Endurance
 Cardio-Vascular Endurance

e. Work out and Shadow Drill is the strict execution of proper footwork and offensive airstrikes while using live arnis sticks as if there is an opponent. It is used mainly in
Arnis to warm up the muscles before engaging in more strenuous physical activity. It may include:
 Control striking with partner
 Hitting body points

f. Work out and defensive training/Pad work is typically performed with a partner who executes all possible offensive strikes that must be blocked or parried by the other with
counter strikes. This routine teaches athletes how to score by counter-attacking. It is the heart of the training program, where all skills are used through intensified
combining routines. It may include:
 Control Striking with a partner
 Defense and Counterstriking Hitting body points

g. Sparring is performed by two people wearing full armor and using padded sticks, with judges and referees. All officiating rules, calls and scoring are followed in each
match, just like in the actual full contact event. Sparring teaches athletes how to use offensive and defensive techniques to score and win the games.
h. Footwork training is solely intended for agility, speed, and balance. It may include:

 Ladder stepping/ skipping

I. Cooling down is usually the continuation of the workout session but a slower pace and reduced intensity. It may include:
 Light jogging or walking
 Stretching

Prepared by: Noted:

REY AN C. CASTRO ROSALIE H. TIANCHON

Coach Head Teacher III - MAPEH

JENNY B. CABARLES MARISSA O. RAMOS

Assistant Coach Principal IV