Program atletik nomor lari 100m

Program Latihan  Atletik

Nomor lari 100m
naa : Agung Ginanjar

Senin	Pagi : Warm up	Sore: Warm up
	1.WEIGHT TRAINING (SIRKUIT TRAINING) Bench press 25kg Sit Up 5kg Half Squat 40kg Lat pull down 7 lemp @20rep x 3set Back up 3kg                     rest=1-2 men Lunge 20kg Heel Raise 40kg 2.Akselerasi 30m 6seri.	300M x 8 seri Waktu tempuh= 58,5-59,4” Rest=1-2 men Rest  5 men setelah 4 seri
Selasa		Sore: Warm up
		Up Hill 40mx3repx5set Down Hill 40mx3repx5set Stabilisasi Birddog, Alt Superman, Single leg glute hold @30”x3 set
kamis
	Program Hari Senin Pagi
sabtu	Pagi : Warm up (09.00)	Sore: Warm up
	Up Hill 150mx5set Down Hill 150mx5set STABILISASI Alt Superman Lower Superman Single Leg Glute Hold @30" x 3 rep x 3 set	Steady Run 5000m Waktu tempuh= 17-18 menit
1 x / 2minggu	Pagi : Warm up	Sore: Warm up
	Pop Up Carrioca Lompat Jangkit Lompat Kijang Lunge @10m x 4 rep x 5 set Repetition Run 200M x 12 seri Waktu tempuh= 38,7-39,3” Rest=1-2 men Rest  5 men setelah 6 seri	Jump Sirkuit Lunge Jump Tuck Jump                @30”x 4set Lateral Squat Jump Straddle Jump Lari Sprints Ditutup : 5 km Jogging
Tambahan	Pagi : Cross Country 5x3 km