PROGRAM LATIHAN PERIODE SETAHUN UNTUK ATLET LOMPAT TINGGI FOSBURY-FLOP STYLE

Waktu
TRAINING PROGRAM Metode Intensitas Repetisi Frekuensi Set
istirahat
I. General Base Training
(minggu ke 1-6) 75-80 % 12-15 3x seminggu 1-3 30’ - 1”
 Resistance Training
Fase I (preseason)
24 minggu II. Hypertrophy
(minggu ke7-24) 80-85 % 8-10 3x seminggu 3-5 30’ - 1”
 Resistance Training
 Plyometric Exercise 80-85 % 10-25 2x seminggu 2-3 2”
I. Resistance Training
 Maximum Strength
Training Sessions 85-95% 4-8 2x seminggu 3-4 2-3”
(Sen&Jum)
 Speed-Strength Training
30-60% 3-6 1x seminggu 3-4 3-4”
Sessions (Rabu)

Fase II (early training  Maintenance Upper

season) 75% 10 2x seminggu 2 30’
Upper Body/Core Body
12 minggu (Sen&Jum
sesudah Max
Strength Training Abdo: 50
Session) Core 75% 2x seminggu 4 30’
Back: 25

2x seminggu
(8minggu
II. Plyometric 75% 10-20 2-3 2”
pertama)
1xseminggu
Fase III (competitive I. Resistance Training
1x
season)  Maximum Strength 95-100% 1-3 3-5 3-4”
seminggu
8 minggu Training Sessions (Rabu)
  Speed Strength Training
50-60% 3-6 2x seminggu 3-4 3-4”
Sessions (Sen&Jum)
II. Plyometrics 95-100% 10-16 1x seminggu 2 2,5”
I. Resistance Training
2x
Fase IV (late season)  Speed Strength Training 80-85% 3-6 3 4”
seminggu
2-3 minggu Sessions (Sen&Rabu)
II. Plyometrics 80-85% 12 1x seminggu 2 4”
Fase V (off-season) Atlet dapat memilih tipe latihan apapun yang dia anggap menyenangkan karena focus dari
2-4 minggu fase ini adalah untuk pemulihan dari latihan selama setahun

Penekanan Fase Program Latihan Tahunan

Preseason Early Training Season Competitive Season Late Season Off-season
Primer General endurance Maximum Strength Maximum Strength General
Aerobic Power Endurance
Sekunder Aerobic Power Flexibility Strength
Endurance
Tersier Flexibility
Speed