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MSSM 2018 Workout Prep Guide

The document outlines a training plan for a work-out preparation team over 12 days. It includes warm-up and cool-down exercises each session. The training focuses on speed development, plyometrics, jumping, hurdles and long jump techniques. Sessions incorporate circuits, intervals, repetitions and tests to improve performance and detect errors in techniques.

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Amir Aiman Akashah
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445 views6 pages

MSSM 2018 Workout Prep Guide

The document outlines a training plan for a work-out preparation team over 12 days. It includes warm-up and cool-down exercises each session. The training focuses on speed development, plyometrics, jumping, hurdles and long jump techniques. Sessions incorporate circuits, intervals, repetitions and tests to improve performance and detect errors in techniques.

Uploaded by

Amir Aiman Akashah
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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WORK-OUT PREPARATION TEAM MSSM 2018

WARMING-UP COOLING-DOWN
 10 minit easy jog  3 X 30 sec carf exers
 Stretching  120 m stride
 General Drills  2 min Core exers
 Specific drills*

*Spesific Drills For Every Session.

- B skip

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- 5 steps n take-off
- Down crowl Ulangan adalah tidak kurang dari 2 untuk setiap pergerakan pada jarak 30 meter.
- Toe skip
- Ankling

SESI LATIHAN
HARI TARIKH AKTIVITI CATATAN
SESI
1 ISNIN
09.4.2018
PAGI  

1 PETANG  
Speed development
2 X 20 yard/drill

[1]
WORK-OUT PREPARATION TEAM MSSM 2018

-High knee skip


-Bounding
-Single leg tuck jumps
6 standing long jump’s
Keep practice points
1. Launch harizontal
2. Stretcht out entire body
3. Spring feet forward
5 jumps
1. Big knee drive
2. Land on same leg
MALAM  
5 set  Circuit activities:
Rest : 30 sec btwn stations, 8 min btwn set.
1. Lateral Hop
2. Vertical Jump
3. Push Ups
2 PAGI  
4. Burpey
5. Jumping Lunges with med ball
6. Sit Up
SELASA 7. Mount Climbers
2
10.4.2018 8. Box Side Jumps
10 x 5
Hurdle hop jump.
Single hop
3 PETANG  
Lateral jumps
Skips for height

MALAM  
3 RABU 4 PAGI    
11.4.2018 3 x 3 x Jeda 15 sec:45 sec (1:3)
45 m jog in 15 sec, back walk n rest in 45 sec.

[2]
WORK-OUT PREPARATION TEAM MSSM 2018

3 x 3 x 10 step-up with take-off leg


Rest: 1 min btwn rep, 5 min btwn set
5 PETANG  
3 x 5 x 30 m single take-off leg horizontal broad jump
Rest: 1 min btwn rep, 5 min btwn set

MALAM  
 2 x 5 Fartlek (150 m Jog + 50 m stride + 50 m speed + 150 m walk)
Rest : 20 min
6 PAGI  
5 x 30 sec plyo-box double-leg jump
Rest : 30 sec btwn rep, 2 min btwn set
10 min fast walk
KHAMIS 10 min Rest
4
12.4.2018 2 x 400 m easy jog with mini hurdles clearence– 10 min rest btwn
7 PETANG  
rpttn 
15 min rest
2 x 200 m skipping rope run foloowed with 200 m walk
MALAM  
3 x 3 x 30 sec knee to chest jump
Rest : 30 sec btwn rep, 2 min btwn set
8 PAGI  
1 x 400 m skipping rope run
Error detection : 15 x full sequence siccors jump
JUMAAT 5 x 3 x 5 steps depth jump
5
13.4.2018 Rest:  2 min btwn rep, 5 min btwn set
9 PETANG  
5 x 5 x 5 hurdles take-off leg run-up n jump
Rest: 2 min btwn rep, 5min btwn set
MALAM  
6 SABTU 10 PAGI 3 x 5 x 30 m A skip  
14.4.2018 Rest: 3 min btwn rep, 8 min btwn set 
3 x 6 x 30 m B skip

[3]
WORK-OUT PREPARATION TEAM MSSM 2018

Rest: 3 min btwn rep, 6 min btwn set


3 x 5 x 20 m walk n single leg down n lift
Rest: 3 min btwn rep, 8 min btwn set
Active Rest.
10 min leasure walk
11 PETANG  
10 min Rest
2 x 10 min easy jog – 10 min rest btwn rpttn 
MALAM  
12 PAGI Full Rest  
5 x 3 x 30 sec static arch-back jump
Rest: 30 sec btwn rep, 2 min btwn set
3 x hop mini hurdles
AHAD Rest: 30 sec btwn rep
7 13 PETANG  
15.4.2018 3 x skipping
Rest: 30 sec btwn rep
3 x 3 x 30 sec double leg vertical jump
Rest: 30 sec btwn rep, 2 min btwn set
MALAM  
PAGI 5x5  
Skips for height
14 Skips for distance
Run run jump
Mini hurdles jump
ISNIN PETANG 5x5  
8
16.4.2018 Started long jump takeoffs
Short run long jump takeoffs
Andding the landing - Short run long jump
Emmbedded teaching of the flight phase
MALAM  
9 SELASA 14 PAGI 5x5  
17.4.2018 Standing broad jump

[4]
WORK-OUT PREPARATION TEAM MSSM 2018

Bounding
Triple hop A skip
Repetetive broad jump
Single leg bounding
10 min leasure walk
10 min Rest
PETANG 2 x 10 min easy jog – 10 min rest btwn rpttn   
TEST N ERROR DETECTION
Full sequence long jump
MALAM  
Speed development
2 X 20 yard/drill
-High knee skip
-Bounding
-Single leg tuck jumps
6 standing long jump’s
14 PAGI Keep practice points  
1. Launch harizontal
2. Stretcht out entire body
RABU 3. Spring feet forward
10
18.4.2018 5 jumps
1. Big knee drive
2. Land on same leg
10 min leasure walk
10 min Rest
PETANG 2 x 10 min easy jog – 10 min rest btwn rpttn   
TEST N ERROR DETECTION
Full sequence long jump
MALAM  
11 KHAMIS 14 PAGI 10 min leasure walk  
19.4.2018 10 min Rest
2 x 10 min easy jog – 10 min rest btwn rpttn 

[5]
WORK-OUT PREPARATION TEAM MSSM 2018

TEST N ERROR DETECTION


Full sequence long jump
10 min leasure walk
10 min Rest
PETANG 2 x 10 min easy jog – 10 min rest btwn rpttn   
TEST N ERROR DETECTION
Full sequence long jump
MALAM  
10 min leasure walk
10 min Rest
14 PAGI 2 x 10 min easy jog – 10 min rest btwn rpttn   
TEST N ERROR DETECTION
Full sequence long jump
JUMAAT 10 min leasure walk
12
20.4.2018 10 min Rest
PETANG 2 x 10 min easy jog – 10 min rest btwn rpttn   
TEST N ERROR DETECTION
Full sequence long jump
MALAM  

[6]

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