PERFORMANCE PLAN

PROGRAM ATLET ANDALAN

CABANG OLAHRAGA DAYUNG ROWING

PENCAPAIAN PRESTASI OPTIMAL –CABOR DAYUNG

óAerobic Capacity 15%

óMuscular Endurance 15%

ó Technical Skill 30%

ó Psychological Factor 15%

óKnow-how 9%

óAnaerobic Capacity 4%

óMobility 4%

óMuscular Strength 4%

ó Taktik 4%

SYSTEM ENERGY

AEROBIC

83%

ANAEROBIC

15%

ATP/CP

2 %

PERFORMANCE PLAN

ATLET SQUAD PROGRAM ATLET ANDALAN

Nama : ANANG MULYANA Jenis kelamin : Laki-laki Usia : 29 tahun Cabang olahraga : Rowing Nomor : Single Scull Kelas Ringan Skuad : Madya Sentra latihan : Jatiluhur Pelatih : Alamat : No. Tlp : CATATAN PRESTASI

No. Event Tahun Catatan Waktu Ranking

1. Olympiq Games

2. Asian Games

3. Sea Games

4. Prestasi Terbaik Saat ini

KEADAAN LATIHAN

No. Komponen Ideal Curent Keterangan

1. 10 detik 557 581 Muscle Power

2. 1 menit 493 457 Anaerobik Capacity

3. 2 km 322 277 Aerobik Power

4. 6km 273 212 Aerobik Capacity – THR

5. 60 menit 244 194 Aerobik Capacity – End

6. Banch Pull – 1 RM 98 78

7. Squat – 1 RM 130 58

8. Dead Lift – 1 RM 130 60

9. Push-Up – 1 menit 27

10. Sit-Up – 2 menit 70

11. Kelentukan 39

12. Anaerobik 300 meter 56

13. Balke 15’ 49.66

14. Step Test Ergometer 5.1

No. Komponen Ideal Curent

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 < 06 menit

6 Stroke length: 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

System EnergiTraining Effect:

Sumber Energy

Quantity Quality Recovery

Number

Reps/SetsDuration Heart Rate Stroke Rate

Duration

Reps/SetsHeart Rate

Aerobik

Utilization:

• Primarily fatty acids with glycogen1 60’ – 90’ 130 – 150 18 – 22 - -

1 – 2 20’ – 90’ 140 – 160 18 – 22 1’ – 3’ 130 – 140

• To fatty acids with glycogen 2 – 3 15’ – 20’ 150 – 170 20 – 24 1’ – 3’ 130 – 140

Transport:

• Glyogen

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

An-aerobik Threshold:

• Primarily glycogen with fatty acids

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

Anaerobik

Tolerance:

• Glycogen

2 – 3 3’ – 5’ 180 – 190 32 – 24 6’ – 10’ 120

3 – 6 1.5’ – 3’ 4’ – 6’ 120

8 – 12/1 – 3 45” – 90” 1’ – 3’/6’ – 8’ 120

ATP – CP 8 – 12/1 – 3 10” – 15” MAX 38 – 34 1’ – 3’/4’ – 6’ 120

MODEL LATIHAN PADA MASA PERSIAPAN

Energy System/Training

EffectHeart Rate % Max Reps/Set Rest

Stroke Rate

Km

Aerobic Utilization (U2)

130 – 150 65 – 75 1 x 25’ – 40’ - 18 – 22 4 – 8

130 – 150 65 – 75 1 x 60’ – 120’ - 18 – 22 2 – 24

Aerobic Utilization (U1)

140 – 160 70 – 80 2 X 10 KM 20’ – 30’ 20 – 22 20 – 22

*(Istirahat bisa dilakukan di darat dengan stretching dan

latihan fleksibilitas)

150 – 170 75 – 85 1 x 60’ – 90’ - 22 – 26 20 - 22

Aerobik Transportation (TR)

160 – 190 80 – 95 2 – 3 x 4’ – 3’ – 2’ – 1’ 8’ – 10’ 24 – 30 12 – 14

170 – 190 85 – 95 3 – 4 x 3’ – 2’ – 1’ – 1’ 6’ – 10’ 26 – 32 12 – 14

175 – 185 85 – 90 3 x 2000 meter 4’ – 6’ 25 – 27 10 – 12

180 – 190 90 – 95 3 – 8 x 5’ 3’ – 5’ 26 – 28 14 – 16

180 – 190 90 – 95 6 – 10 x 3’ 1’ – 3’ 28 – 30 12 – 16

Anaerobik Threshold (AT)

170 – 180 85 – 90 20’ – 20’ – 20’ - 24 – 28 14 – 18

170 – 180 85 – 90 30’ – 25’ – 20’ - 24 – 28 16 – 20

170 – 180 85 – 90 3 x 12’ 8’ – 10’ 26 – 28 14 – 16

170 – 180 85 – 90 3 – 4 x 10’ 8’ – 10’ 26 – 28 12 – 16

by: "dr noor '07

MODEL LATIHAN PADA MASA PERTANDINGAN

Energy System/Training

EffectHeart Rate % Max Reps/Set Rest

Stroke Rate

Km

Aerobic Utilization

UT 2

130 – 150 65 – 75 1 x 25’ – 30’ - 18 – 22 4 – 6

130 – 150 65 – 75 1 x 60’ – 120’ - 18 – 22 12 – 24

130 – 150 65 – 751 x 60’ – 120’ ---10 -15 stroke tiap 5' ditempo

22 - 24- 18 – 22 12 – 20

UT 1

130 – 180 65 – 951 x 60’ – 120’ ---10 -15 stroke tiap 2 - 3'

ditempo 32 - 34- 18 – 34 10 – 12

150 – 170 75 – 85 1 x 60’ – 90’ - 22 – 26 12 – 24

150 – 170 75 – 85 1 x 60’ – 120’ ---10 -15 stroke tiap 5' ditempo

24 - 26- 22 – 26 12 – 24

Transportation (TR)

160 – 190 80 – 95 2 – 3 x 4’ – 3’ – 2’ – 1’ 8’ – 10’ 26 – 32 14 – 16

170 – 190 85 – 95 2 – 4 x 3’ – 2’ – 1’ – 1’ 6’ – 10’ 30 – 36 10 – 14

180 – 190 90 – 95 3 – 6 x 1’ – 1’ – 1’ 4’ – 6’ 32 – 36 12 – 14

180 – 190 90 – 95 3 – 6 x 5’ 4’ – 6’ 28 – 32 12 – 16

180 – 190 90 – 95 5 – 10 x 3’ 2’ – 4’ 32 – 34 12 – 20

180 – 190 90 – 95 2 x 1500 meter 10’ – 12’ 32 – 34 8 – 10

180 – 190 90 – 95 2 x 2000 meter 10’ – 15’ 32 – 34 8 – 10

180 – 190 90 – 95 8 – 12 x 30/15 or 30/20 str - 2 set

180 – 190 90 – 95 10 x 30/10 str --- 2 set 6’ – 8’ 32 – 36 12 – 14

180 – 190 90 – 95 10 – 20 x 17/5 str --- 2 set 6’ – 8’ 34 10 – 14

Anaerobic Threshold (AT)

170 – 180 85 – 90 1 x 30’ + 30’ + 30’ - 25 – 29 16 – 20

170 – 180 85 – 90 2 – 3 x 12’ - 28 – 30 12 – 14

by: "dr noor '07"

MODEL LATIHAN PADA MASA PERTANDINGAN – 2 MINGGU TERAKHIR

Energy System/Training

EffectHeart Rate % Max Reps/Set Rest Stroke Rate Km

Utillization (UT) 130 – 150 65 – 75 1 x 60’ – 90 ’ - 20 – 24 12 – 16

Transport (TR)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

Anaerobic Poduction (LP)

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

1 x 500 meter 8’ Max 8 – 10

by: "dr noor '07”

PROGRAM ATLET ANDALAN - MICRO CYCLE Micro Cycle No: 1 Macro Cycle No: 1 Training Phase: Per. Umum

Hari Program Recovery Pulse Rate % Max Stroke Rate Km

SELASA A

Running warm – up Running Interval 3 x 12 menit

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

RABU A

Rowing Ergometer Warm – up Strength Training – Maximal Strength

130 – 150 65 – 75 18 – 22 8

B Rowing - Steady State - 2 x 10 kilometer 20’ – 30’ 140 – 160 70 – 80 20 – 22 20

KAMIS A

Rowing Ergometer Warm – up Strength Training – Maximal Strength

130 – 150 65 – 75 18 – 22 8

B OFF

JUM’AT

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

3’ – 6’ 3’ – 4’

130 – 150 180 – 190 180 – 190

65 – 75 90 – 95 90 – 95

4 – 6 8 – 10 8 – 10

SABTU

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

MINGGU A

Rowing Warm – up Rowing 3 x 2000 meter

130 – 150 65 – 75 18 – 22 20 – 24

4 – 6 8

B OFF

SENIN A OFF

Intensity = FPT (Final Performance Target): 60 – 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: 2 Macro Cycle No: 1 Training Phase: Per. Umum

Hari Program Recovery Pulse Rate % Max Stroke Rate Km

SELASA A

Running warm – up

Running Interval 3 x 12 menit 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

RABU A

Rowing Ergometer Warm – up

Strength Training – Maximal Strength

130 – 150 65 – 75 18 – 22 8

B Rowing - Steady State - 2 x 10 kilometer 20’ – 30’ 140 – 160 70 – 80 20 – 22 20

KAMIS A

Rowing Ergometer Warm – up

Strength Training – Maximal Strength

130 – 150 65 – 75 18 – 22 8

B OFF

JUM’AT

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

3’ – 6’

3’ – 4’

130 – 150

180 – 190

180 – 190

65 – 75

90 – 95

90 – 95

4 – 6

8 – 10

8 – 10

SABTU

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

MINGGU A

Rowing Warm – up

Rowing 3 x 2000 meter

130 – 150 65 – 75 18 – 22

20 – 24

4 – 6

8

B OFF

SENIN

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 Macro Cycle No: 1 Training Phase: Per. Umum

Hari Program Recovery Pulse Rate % Max Stroke Rate Km

SELASA A

Running warm – up Running Interval 3 x 12 menit

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

RABU A

Rowing Ergometer Warm – up Strength Training – Maximal Strength

130 – 150 65 – 75 18 – 22 8

B Rowing - Steady State - 2 x 10 kilometer 20’ – 30’ 140 – 160 70 – 80 20 – 22 20

KAMIS A

Rowing Ergometer Warm – up Strength Training – Maximal Strength

130 – 150 65 – 75 18 – 22 8

B OFF

JUM’AT

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

3’ – 6’ 3’ – 4’

130 – 150 180 – 190 180 – 190

65 – 75 90 – 95 90 – 95

4 – 6 8 – 10 8 – 10

SABTU

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

MINGGU A

Rowing Warm – up Rowing 3 x 2000 meter

130 – 150 65 – 75 18 – 22 20 – 24

4 – 6 8

B OFF

SENIN 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 Macro Cycle No: 1 Training Phase: Per. Umum

Hari Program Recovery Pulse Rate % Max Stroke Rate Km

SELASA A Rowing - Steady State - 130 – 150 65 – 75 20 – 24 12

B Rowing Ergometer P – 15’/T 20 – 10’/T 26 – 10’ cool down -

4 – 6

RABU A Running 30 menit

130 – 150

6

B Strength Training – Max Strength

KAMIS

A

Test preparation 6000 meter; Warm up dan 3 x 2000 meter 1st di irama 6000 meter 2nd di atas irama 6000 meter 3rd di irama 6000 meter 10 menit coolong down

3’

B

Test preparation 2000 meter; Warm up dan 3 x 1000 meter 1st di irama 2000 meter 2nd di atas irama 2000 meter 3rd di irama 2000 meter 10 menit coolong down

3’

C OFF

JUM’AT A Ergometer 45”

4 – 6

B Recovery

SABTU A Ergometer Test 6000 meter

B Recovery

MINGGU A Ergometer Test 2000 meter

B OFF

SENIN A 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. : ………………………..

Bulan : ………………………………………

WAKTU Senin Selasa Rabu Kamis Jum'at Sabtu Minggu

Pagi

05.00 - 06.00

06.00 - 07.00

07.00 - 08.00

08.00 - 09.00

09.00 - 10.00 Physioteraphy Massage

10.00 - 11.00

11.00 - 12.00

Siang

12.00 - 13.00 Massage

13.00 - 14.00

14.00 - 15.00

15.00 - 16.00

16.00 - 17.00 Whirl Pool

17.00 - 18.00 Sauna

Malam

18.00 - 19.00

19.00 - 20.00

20.00 - 21.00

21.00 - 22.00

22.00 - 00.00

LIFESTYLE FORM PROGRAM ATLET ANDALAN

No Waktu

Senin Selasa Rabu Kamis Jumat Sabtu Minggu 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 :

TABEL MONITOR DENYUT NADI BASAL

HR/ Min 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

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

TABEL MONITOR BERAT BADAN

BB (Kg) 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

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

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

12 JAM LEBIH

11

10

9

8

7

6

5

4

3

TIDAK TIDUR

KUALITAS 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

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

VERY RESTED

NORMAL

LELAH

SANGAT LELAH

LELAH DAN MENYAKITKAN

MOTIVASI LATIHAN 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

SANGAT BAIK

BAIK

BURUK

TIDAK ADA KEINGINAN

TIDAK LATIHAN

SELERA MAKAN 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

SANGAT BAIK

BAIK

BURUK

TERPAKSA

TIDAK MAKAN