Training Programme 2 Weeks

100M, 200M, 4X100M, 4X200M
5.3.2018 8.00 – 10.30 am 3-4x3x30m accelerations from the crouch position @95-100% walk back recovery.
6.3.2018 8.00 – 10.30 am Technique – Block sprint 3-4x3x30m-50m @95-100% walk back recovery.
Relay – Baton Perfection 4x100m
7.3.2018 8.00 – 10.30 am Speed endurance - Sprint rolling 6x180m. Walk back recovery. (200m, 4x200m)
Cool down.
Technique - Blocks – 3x30m, 3x50m. Focus on the reaction. Full recovery. (100m & 200m)
8.3.2018 8.00 – 10.30 am Speed - Sprint flying 5x60m (curve). Full recovery. (4x200m)
Cool down.
9.3.2018 8.00 – 10.30 am Speed endurance - Sprint rolling 6x180m. Walk back recovery. (200m, 4x200m)
Cool down.
10.3.2018 8.00 – 10.30 am 3-4x3x30m-50m sled pulls or parachute on bungee @95-100% walk back recovery.
11.3.2018 FULL REST / RECOVERY
12.3.2018 8.00 – 10.30 am Technique – Block sprint 3-4x3x30m-50m @95-100% walk back recovery.
13.3.2018 8.00 – 10.30 am
Speed endurance - Sprint rolling 6x120m. Walk back recovery. (200m, 4x200m) Cool down.
14.3.2018 8.00 – 10.30 am Technique - Blocks – 5x30m, 5x50m. Walk back recovery. Rest 10 mins. between set.
Technique – relay hands-off with baton 4x200m x 3 sets.(4x200m) Cool down.
Technique - Relay – Baton Perfection 4x100m
15.3.2018 8.00 – 10.30 am Technique - Blocks – 5x20m, 5x40m. Walk back recovery. Rest 10 mins. between set.
Technique – Baton perfection (4x200m). Cool down.
16.3.2018 8.00 – 10.30 am Technique and Speed - Relay – Baton Perfection 4x100m. Full run.
17.3.2018 8.00 – 10.30 am Technique and Speed – 4x200m full run. Cool down.
400M, 4X400M
Speed Endurance – 4x300m. 36s at 200m (boys), 42s (girls). Rest 10 minutes.
5.3.2018 8.00 – 10.30 am
Cool down. Slow jog/walk 1 lap. Evaluation/reminders.
Speed – Sprint (event pace) 3x350m.
50m hard-150m relax, float-100m pick-up fast-50m steady
6.3.2018 8.00 – 10.30 am
Speed 54-57sec. target / rest 10 minutes
Speed and technique – sprint 2x200m @85%. Focus on good running technique.
7.3.2018 8.00 – 10.30 am
1x400m timed.
Strength – Core stability work. Including med-ball work (eg. Lunge with med ball x3-4kg. Side twist x 2-3kg x 10reps. Jog
8.3.2018 8.00 – 10.30 am
10mins. Cool down.
9.3.2018 8.00 – 10.30 am Speed 53-55sec. (boys) 62-64sec. (girls) target / rest 15 minutes.
Cool down.
Technique and speed – rhythm runs 150mx4 (50m fast-50m relax-50m fast). Full recovery.
10.3.2018 8.00 – 10.30 am
12.3.2018 8.00 – 10.30 am Strength – Plyometrics work. Core stability work. Jog 10mins. Cool down.
13.3.2018 8.00 – 10.30 am Speed 45-47sec. (boys) 52-54sec. (girls) target / rest 15 minutes.
Cool down.
Speed and technique – sprint 2x200m @85%. Focus on good running technique.
14.3.2018 8.00 – 10.30 am
1x400m timed.
Technique and speed – block 150mx4. Full recovery.
15.3.2018 8.00 – 10.30 am Speed – sprint rolling 150mx4 (without block). Full recovery. (4x400m)
Cool down.
Technique – Baton perfection
16.3.2018 8.00 – 10.30 am
Speed play - 4x200m zone (400m pace run) x 3 sets. Rest 15 mins. Cool down.
17.3.2018 8.00 – 10.30 am Technique and Speed – 4x400m full run. Cool down
800M, 1500M, 3000M, 2000M SC Initial pulse rate before training and recovery pulse rate after training (every training session)
Warm-up 20-25min running.

Endurance – 5km running. Rest 20 mins.
5.3.2018 8.00 – 10.30 am Speed – 3x300m (target time 50-60s). Relax sprinting for the first 200m and hard swing the last 100m. Walk 100m
interval.
Cool down. Slow jog/walk 1 lap.
6.3.2018 8.00 – 10.30 am
Endurance – 4km steady pace running (800m/1500m) / 6km current pace running (3000m/5000m). Cool down
7.3.2018 8.00 – 10.30 am Speed – 6x200m (1500m pace) , 4x400m (1500m pace)
Endurance – 4km easy pace running (800m, 1500m, 3000m), 3km technique run (2000mSC), Complex training. Slow jog
8.3.2018 8.00 – 10.30 am
2 laps.
9.3.2018 8.00 – 10.30 am Speed work – 4x400m steady pace. 3x300m steady pace.
10.3.2018 8.00 – 10.30 am Endurance – 8km easy pace running. Off-road. Cool down.
12.3.2018 8.00 – 10.30 am Endurance + Speed - 1600m stride + 200m sprint x 3 reps. Goal pace. Full recovery.
Endurance – 3km running. Rest 20 mins.
13.3.2018 8.00 – 10.30 am Speed – 3x300m (target time 50-60s). Relax sprinting for the first 200m and hard swing the last 100m. Walk 100m
interval. Cool down.
Endurance – 4km easy pace running (800m, 1500m, 3000m), 3km technique run (2000mSC), Complex training. Slow jog
14.3.2018 8.00 – 10.30 am
2 laps.
15.3.2018 8.00 – 10.30 am Endurance - Whistle Fartlek – run hard 4 mins, 3 mins, 2 mins, 1 min and 30s. with 1 min slow jog interval. Rest 20 mins.
2 sets. Cool down.
Endurance – 4km (800m,1500m) / 6km (3000m) running. Current pace. Rest 20 mins.
16.3.2018 8.00 – 10.30 am Speed - sprint 4x200m.
Cool down.
17.3.2018 8.00 – 10.30 am Speed and Endurance – Time trial - 1x800m / 1x1500m / 1x3000m / 1x2000mSC. Cool down.
3000M, 10000M RACE WALKING Initial pulse rate before training and recovery pulse rate after training (every training session)
Speed & Endurance – walk as fast as possible for 30 seconds. After 30 seconds, drop down to an easy pace for 2
5.3.2018 7.00 – 9.30 am
minutes. Repeat the 30 seconds speed. 6 - 8 reps. 4 minutes rest.
6.3.2018 7.00 – 9.30 am Speed Endurance – 300m fast walk x 6 reps. Speed and technique evaluation.
Speed + Technique + Strategy – 1x2000m/4000m/8000m @ Best Effort
7.3.2018 7.00 – 9.30 am
8.3.2018 7.00 – 9.30 am Core stability work. Walk 10mins. Cool down.
9.3.2018 7.00 – 9.30 am
minutes. Repeat the 40 seconds speed. 6 - 8 reps. 4 minutes rest.
Speed & Endurance – Walk fast for 8 minutes or 1 kilometer at 85% to 92% of your max heart rate. Then slow down to
10.3.2018 7.00 – 9.30 am
an easy pace for 2 minutes. 3 - 4 reps. Cool down.
Endurance – 2km easy tempo walk (3000m) / 8km easy tempo walk (10000m).
12.3.2018 7.00 – 9.30 am
Cool down.
13.3.2018 7.00 – 9.30 am minutes. Repeat the 40 seconds speed. 6 - 8 reps. 4 minutes rest.
Cool down.
14.3.2018 7.00 – 9.30 am Endurance – 2km easy pace walk (3000m) / 7km easy pace walk (10000m). Cool down.
Speed + Technique + Strategy – 1x3000m/10000m @ Best Effort
15.3.2018 7.00 – 9.30 am
Cool down.
16.3.2018 7.00 – 9.30 am Endurance – 2km easy pace walk (3000m) / 7km easy pace walk (10000m). Cool down.
17.3.2018 7.00 – 9.30 am Speed and Endurance – Time trial - 1x2000m / 1x7000m. Cool down.
80MH, 100MH, 110MH
Speed - (100mH & 110mH) Sprint – flying 60mx3, 50mx3. Walk back recovery. Rest bet. set 15 mins. (80mH) Sprint –
5.3.2018 8.00 – 10.30 am
flying 50mx3, 40mx3. Walk back recovery. Rest bet. set 15 mins.
6.3.2018 8.00 – 10.30 am Technique - Hurdle clearance with block x 1Hx5, 3Hx3. Full recovery.
7.3.2018 8.00 – 10.30 am Technique - Hurdle clearance with block x 1Hx5 reps., 3Hx3 reps.. Full recovery.
Technique and speed strength - Hurdle clearance with 6Hx5 reps. (with shorten distance between hurdles – 50cm). Full
9.3.2018 8.00 – 10.30 am
recovery.
Speed Endurance – sprint rolling 6x150m (100mH, 110mH), spring rolling 5x100m (80mH). Walk back recovery. Cool
10.3.2018 8.00 – 10.30 am
down.
12.3.2018 8.00 – 10.30 am
10mins. Cool down.
Speed, Technique, Reaction – Hurdle clearance with block x 1Hx5 reps. 3Hx3 reps.
13.3.2018 8.00 – 10.30 am
Full recovery and assessment. Cool down.
Speed, Technique, Reaction – Hurdle clearance with block x 5Hx5 reps. (4H for 80mH)
14.3.2018 8.00 – 10.30 am
15.3.2018 8.00 – 10.30 am Speed Endurance – sprint rolling 6x80m (100mH, 110mH), spring rolling 6x60m (80mH). Walk back recovery. Cool down.
Speed, Technique, Reaction – Hurdle clearance with block x 6Hx3 reps (100mH & 110mH), 5Hx3 reps (80mH).
16.3.2018 8.00 – 10.30 am
Speed, Technique, Reaction – Hurdle clearance with block x 7Hx3 reps (100mH & 110mH), 6Hx3 reps (80mH). Full
17.3.2018 8.00 – 10.30 am
recovery and assessment. Cool down.
200MH
5.3.2018 8.00 – 10.30 am Tempo Endurance – 80m-100m-120m-150m-180m-150m-120m-100m-80m. Walk back recovery.
6.3.2018 8.00 – 10.30 am Technique - Hurdle clearance with block x 2Hx4 reps. Sprints 80m x 4 reps. Full recovery.
7.3.2018 8.00 – 10.30 am Technique - Hurdle clearance with block x 3Hx4 reps. Full recovery.
9.3.2018 8.00 – 10.30 am Speed Endurance – sprint rolling 4x250m. Walk back recovery. Cool down.
10.3.2018 8.00 – 10.30 am Technique and speed strength - Hurdle clearance with 6Hx5 reps. (with 7.50m distance between hurdles). Full recovery.

12.3.2018 8.00 – 10.30 am
10mins. Cool down.
Technique - Hurdle clearance with block x 3Hx4 reps. Full recovery.
13.3.2018 8.00 – 10.30 am
Cool down.
Speed & Technique – last 2Hx4 reps., starting from 3rdH stagger. Full recovery and assessment.
14.3.2018 8.00 – 10.30 am
Cool down.
Speed & Technique - Hurdle clearance with block x 4Hx2 reps. Full recovery.
16.3.2018 8.00 – 10.30 am
Cool down.
Speed & Technique - Hurdle clearance with block x 1Hx3 reps. 3Hx2 reps. Full recovery.
17.3.2018 8.00 – 10.30 am
Cool down.
400MH
Technique – Hurdles marching 8Hx10 reps, hurdles skipping 8Hx10 reps, hurdles stepping 8Hx10 reps. Sprints 120m x 5
5.3.2018 8.00 – 10.30 am
reps. Walk back recovery.
Technique – last 5Hx3, Starting from the 5th H stagger. Full recovery.
6.3.2018 8.00 – 10.30 am
Core exercises. Jog 10 mins.
7.3.2018 8.00 – 10.30 am Technique and speed strength - Hurdle clearance with 6Hx5 reps. (with 7.50m distance between hurdles). Full recovery.
8.3.2018 8.00 – 10.30 am
10mins. Cool down.
9.3.2018 8.00 – 10.30 am Speed 45-47sec. target / rest 15 minutes.
Cool down.
10.3.2018 8.00 – 10.30 am Speed & Technique – last 6Hx3 reps., Starting from the 4th H stagger. Full recovery and assessment. Cool down.

12.3.2018 8.00 – 10.30 am
10mins. Cool down.
Technique - Hurdle clearance with block x 5Hx4 reps. Full recovery.
13.3.2018 8.00 – 10.30 am
Cool down.
14.3.2018 8.00 – 10.30 am Speed & Technique – last 5Hx3 reps., Starting from the 5th H stagger. Full recovery and assessment. Cool down.
Speed & Technique - Hurdle clearance with block x 8Hx2 reps. Full recovery.
16.3.2018 8.00 – 10.30 am
Cool down.
Speed & Technique - Hurdle clearance with block x 1Hx3 reps. 5Hx2 reps. Full recovery.
17.3.2018 8.00 – 10.30 am
Cool down.
LONG JUMP
Technique - 7 strides approach (with two box/platform) and jump x 10 reps. focus on the take off. Speed - Sprint
5.3.2018 8.00 – 10.30 am
6x40m. Controlled speed.
Strength – Plyo Exec. – Hurdle power hop x 6H x 5 reps x 2 sets. Single leg hop (alternate) x 6H x 8 reps. Speed - Sprint
6.3.2018 8.00 – 10.30 am
Speed - Sprint – 3x60m, 4x40m. Full recovery.
7.3.2018 8.00 – 10.30 am
Technique - 7 strides approach (without pop up take-off) and jump x 6 reps. focus on the take off. Speed - Sprint 30mx
8.3.2018 8.00 – 10.30 am
4 reps. Controlled speed.
Technique – run-up perfection. Maintain the posture & pelvic position through to the end of the approach.
9.3.2018 8.00 – 10.30 am Speed - Sprint – 4x40m. Full recovery.
Cool down.
10.3.2018 8.00 – 10.30 am
10mins. Cool down.
Technique - 7 strides approach (without platform) and jump x 6 reps. focus on the take off. Speed - Sprint 60mx 4 reps.
12.3.2018 8.00 – 10.30 am
Controlled speed.
Technique – continuous take-off “pop up” with 3-5 strides (followed immediately by the penultimate and take-off step
13.3.2018 8.00 – 10.30 am action (with “pop up”). Continuously for 50-60m.
Sprint – 40mx5 reps.
14.3.2018 8.00 – 10.30 am Technique – Full jump x 4 reps. Full recovery and assessment. Cool down.
Technique - 5 strides approach (with platform) and jump x 10 reps. focus on the take-off.
15.3.2018 8.00 – 10.30 am Speed - Sprint 6x40m. Controlled speed.
Cool down.
Cool down.
Technique - 7 strides approach and jump x 6 reps. focus on the take-off.
17.3.2018 8.00 – 10.30 am
Speed - Sprint 50m x 5 reps. Controlled speed. Cool down.
TRIPLE JUMP
Speed - Sprint – 3x60m, 4x40m. Full recovery.

5.3.2018 8.00 – 10.30 am
Strength – Plyo Exec. – Alternate bound x 40m (on grass) x 5 reps. Hurdle power hop x 6H x 5 reps x 2 sets. Speed -
6.3.2018 8.00 – 10.30 am
Sprint 6x40m. Controlled speed.
Cool down.
Technique – continuous take-off “pop up” with 3-5 strides (followed immediately by the penultimate and take-off step
8.3.2018 8.00 – 10.30 am action (with “pop up”). Continuously for 50-60m.
Sprint – 40mx5 reps.
Technique – run-up perfection. Speed - Sprint – 4x40m. Full recovery.
9.3.2018 8.00 – 10.30 am
Cool down.
Strength – Plyo Exec. – Hurdle power hop x 6H x 5 reps x 2 sets. Single leg hop (alternate) x 6H x 8 reps. Speed - Sprint
10.3.2018 8.00 – 10.30 am
Technique - 7 strides approach hop, step and jump x 6 reps. focus on the take off.
12.3.2018 8.00 – 10.30 am
Speed - Sprint 40mx 4 reps. Controlled speed.
Strength – 5 strides approach LLR/RRL bound approach and jump x 10 reps.
13.3.2018 8.00 – 10.30 am Speed - Sprint 6x40m. Walk back recovery.
Cool down.
14.3.2018 8.00 – 10.30 am Technique – Full jump x 4 reps. Full recovery and assessment. Cool down.
Technique - 7 strides approach hop, step and jump x 10 reps. focus on the jump and landing.
15.3.2018 8.00 – 10.30 am Speed - Sprint 6x40m. Controlled speed.
Cool down.
Cool down.
Technique - 7 strides approach hop, step and jump x 6 reps.
17.3.2018 8.00 – 10.30 am
Speed - Sprint 50m x 5 reps. Controlled speed. Cool down.
HIGH JUMP
Technique – Approach Run and Jump : run in optimum speed (J-shaped) : straight at first 3-6 strides, then curved 4-5
strides. Foot plant for the first strides is on the ball of the foot. Body lean is moderately forward for the first strides.
5.3.2018 8.00 – 10.30 am
Velocity is increased continuously throughout the approach. x 10 reps.
Strength – Core stability work. Jog 15mins.
Strength – Plyometrics :
1. Squat Jumps onto a box x 10 reps.
6.3.2018 8.00 – 10.30 am 2. Split Squat Jumps x 5 reps. – 30m bound – 10m hop bound x 5 reps.
Standing Back Drop with platform x 10 reps.
Speed – Stride Plus (75%) 5x60m.
7.3.2018 8.00 – 10.30 am strides. Foot plant for the first strides is on the ball of the foot. Body lean is moderately forward for the first strides.
8.3.2018 8.00 – 10.30 am
10mins. Cool down.
9.3.2018 8.00 – 10.30 am Technique – run-up perfection. Cool down.
Technique – Approach and Jump. Focus on the take-off, lift and jump. x 6-8 reps. (Jump at 3cm below the qualification
10.3.2018 8.00 – 10.30 am
mark). Cool down.
Strength – Plyometrics :
1. Double Leg Hop (on a curve bend) x 5H x 10 reps. Take-off with the take-off leg and landing the opposite leg.
13.3.2018 8.00 – 10.30 am 2. Run-run-bound (curve) 5x50m.
Speed – Stride Plus (75%) 5x80m.
Cool down.
Technique – Approach and Jump. Focus on the take-off, lift and jump. x 6-8 reps. Jump at 10cm over the qualification
14.3.2018 8.00 – 10.30 am
mark. Full recovery and assessment. Cool down.
16.3.2018 8.00 – 10.30 am Technique – Full jump. Full assessment. Cool down.
Technique – Approach and Jump. Focus on the take-off, lift and jump. x 6-8 reps. Jump at 15cm over the qualification
17.3.2018 8.00 – 10.30 am
mark. Cool down.
SHOT PUT & DISCUS
Technique - Full Approach Throws x 6 reps. Strength – heavy throws x 6 reps. Speed - Sprint 30m x 5 reps. Complex
5.3.2018 8.00 – 10.30 am
training.
Strength – Core stability work : Static floor exe. – plank, side plank, bridge, superman. Dynamic floor exe. – Obligue
crunch, straight leg raise, lying windscreen wipers, side lying hip abduction (2x10 reps.).
Arm Conditioning Drills (2kg med-ball)
- sit up frontal throw
6.3.2018 8.00 – 10.30 am
- standing side throw
Hip Flexibility and Mobility
- Cariocas 5x30m
Speed – Sprint 4x40m
Technique - Full Approach Throws (with light implements) x 6 reps. Strength – heavy throws x 6 reps. Core exercises. Jog
7.3.2018 8.00 – 10.30 am
10 mins.
Technique – short approach throw (power position throw) x 4 reps.
8.3.2018 8.00 – 10.30 am Strength - Core stability work : Standing torso twist, Standing barbell twists, Chest push, Lay back double arm throw,
Straight arm standing throw, Abdominal curl (1x10 reps.). Jog 10mins. Cool down.
9.3.2018 8.00 – 10.30 am Technique – power position throws x 10 reps. Strength – complex training. Jog 10 mins.
10.3.2018 8.00 – 10.30 am Strength – heavy throws x 6 reps. Power position throw x 4 reps. Cool down.
12.3.2018 8.00 – 10.30 am Med-Ball exercises x 8 reps. Each x 2 sets. Jog 10 mins.
Technique – short approach throw (power position throw) x 4 reps.
14.3.2018 8.00 – 10.30 am Technique - Full Approach Throws x 6 reps. Full recovery and assessment. Cool down.
Technique - Short Approach Throws x 10 reps. Light throws x 10 reps.
15.3.2018 8.00 – 10.30 am Strength – Dynamic core stability exercises.
- Cariocas 5x30m. Jog 10 mins.
Technique - Full approach throws with light implement x 6 reps.
16.3.2018 8.00 – 10.30 am
Strength – Complex training. Jog 10 mins.
Technique - Full approach throws x 4 reps.
17.3.2018 8.00 – 10.30 am
Strength – Dynamic core stability. Jog 10 mins.
JAVELIN
Technique - Full approach throws with light implement x 10 reps. Full assessment.
5.3.2018 8.00 – 10.30 am Core stability work : Standing torso twist, Standing barbell twists, Chest push, Lay back double arm throw, Straight arm
standing throw, Abdominal curl (1x10 reps.). Jog 10mins.
Strength – short approach throw with heavy implement x 4 reps.
6.3.2018 8.00 – 10.30 am
Technique - short approach throw with comp. implement x 4 reps. Full recovery & assessment.
Strength – short approach throw with heavy implement x 4 reps.
7.3.2018 8.00 – 10.30 am
Technique - short approach throw with comp. implement x 4 reps. Full recovery & assessment.
8.3.2018 8.00 – 10.30 am Core stability work : Standing torso twist, Standing barbell twists, Chest push, Lay back double arm throw, Straight arm
standing throw, Abdominal curl (1x10 reps.). Jog 10mins.
9.3.2018 8.00 – 10.30 am Technique – run-up perfection.
Strength – Core stability work : Static floor exe. – plank, side plank, bridge, superman. Dynamic floor exe. – Obligue
crunch, straight leg raise, lying windscreen wipers, side lying hip abduction (2x10 reps.).
Arm Conditioning Drills (2kg med-ball)
- sit up frontal throw
10.3.2018 8.00 – 10.30 am
- standing side throw
Hip Flexibility and Mobility
- Cariocas 5x30m
Speed – Sprint 4x40m
12.3.2018 8.00 – 10.30 am Med-Ball exercises x 8 reps. Each x 2 sets. Jog 10 mins.
14.3.2018 8.00 – 10.30 am Technique - Full Approach Throws x 4 reps. Full recovery and assessment. Cool down.
Technique – Short approach throws with light implement x 10 reps. Full assessment.
Strength exercises : Complex training :
15.3.2018 8.00 – 10.30 am
- Hurdle rebound 2x5x6H, Squats with med-ball 10x, Lunges with med-ball, med-ball chest pass, med-ball overhead
throw 10x. Jog 10mins.
Technique – Run-up perfection. Short approach throws with light implement x 6 reps. Full assessment.
16.3.2018 8.00 – 10.30 am Strength – Dynamic core stability exercises.
- Cariocas 5x30m. Jog 10 mins.
Technique – Run-up perfection. Full approach throws x 3 reps.
17.3.2018 8.00 – 10.30 am
Speed – sprint 40m x 5 reps. Cool down.
Aktiviti
No. Core Stability Penerangan
Static Floor Exercises :
Hold a straight body position, supported on elbows and toes.
1 Plank
Brace the abdominals and maintain a straight body line through feet, hips and head.
Lie on one side, ensuring the top hip is above the bottom hip.
2 Side Plank Push up until there is a straight body line through feet, hips and head.
Keep the elbow under the shoulder. Lower under control and repeat on opposite side.
Lie on the floor with your knees bent and feet flat on the floor.
3 Bridge Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and
shoulders remain on the floor.
Kneel on the floor and place your hands below your shoulders and knees below your hips.
4 Superman Extend right leg back and the left arm forward.
Maintain a straight body line through extended leg, body and extended arm. Repeat with opposite limbs
Dynamic Floor Exercises :
Lie on your side with your top hip above the lower hip.
5 Side lying hip abduction
Brace the abdominals and lift the top leg slowly up and down.
Lie on your back with your right ankle resting on your left knee.
6 Obligue crunch Right arm is placed on the floor out to the side.
Keeping the right shoulder down, curl the left shoulder up to the right knee. Repeat with opposite limbs.
Lie on your back with knees bent. Brace your abdominals and lift your legs up straight in the air to an angle of 45 degrees
keeping you back on the ground.
7 Straight leg raise Keeping one leg in the air, slowly lower the other down to the floor. Only go as far as you can until you feel the lumbar spine
start to move.
Keep bracing the abdominals and then lift the leg slowly back up. Repeat with the other leg.
Lie on your back with arms out to the sides. Lift your legs straight up in the air until the hips are at 90 degrees. Keeping your
8 Lying windscreen wipers legs straight and maintaining the hip angle, rotate the legs to one side. Go as far as you can keeping your upper back and
shoulders on the floor. Bring the legs to a halt, pull them back up to the start position and then over to the other side.
No. JenisLatihan Aktiviti Volume

Squats 2 x 4 reps.
Abdominal crunch 2 x 30 reps.
Med-ball chest pass 2 x 10 reps.
Step jumps 2 x 10 reps.
1 Complex Training Med-ball over head throw 2 x 10 reps.
Med-ball sit up and throw 2 x 10 reps.
Barbell lunge 2 x 10 reps.
Hops 2 x 6 reps.
Speed bound 2 x 5 reps.
Aktiviti Penerangan
No. Volume
Medicine Ball Exercises
- Stand back to back 1 metre apart
1 Standing torso twist - Keep your hips facing forward and legs slightly relaxed 2 x 10 reps.
- Pass the ball to one another by only twisting the torso
- Lie flat on the ground
2 Hamstring curls - Roll the ball along the back of legs 2 x 8 reps.
- On reaching the heels the ball is flicked up
- Feet together
3 Chest push - Hands behind ball and elbows out 2 x 8 reps.
- Step forward and push ball upwards and towards your partner
- Stand back to back approx. 60cm apart
4 Vertical extensions - Ball is passed overhead 1 x 10 reps.
- Ball is returned between the knees
- Support your back with a large medicine ball
Lay back double arm
5 - Throw another medicine ball to your partner 2 x 8 reps.
throw
- Partner returns ball to an overhead position
- Place one foot 50 cm behind the other
- Take the ball back, ensure hands are high, shoulders stretched
Straight arm standing
6 and chest out 2 x 8 reps.
throw
- Step forward and throw the ball to your partner, keeping the
arms straight
- Sitting up slightly, resting on your hands
- Knees bent
7 Abdominal curl - Ball is held by the knees 1 x 12 reps.
- Draw knees up to the chest
- Return to the starting position
The Best Plyometric Exercises for Athletes

1 Front Box Jump
2 Lateral Box Jump
3 Lateral Barbell Hops
4 Broad Jump Continuous
5 Skater Jumps
6 Scissor Jumps
7 Plyometric Lunge
8 Lateral Box Shuffles
9 Barbell Jump Squat
10 Plyo Reverse Step (or Lunge) With Jump
11 Squat Jumps
12 Squat Thrusters
13 Plyo Push-ups
14 Single-leg Dead Lift With Jump
15 Alternating Lunge Jumps
16 Skips
17 Ankle Jumps
18 Split Squats
19 Single Leg Hops
20 Leg Bounds
21 Bench Taps
22 Rocket Jumps
* Sekadar beberapa contoh
CIRCUIT TRAINING PROGRAM

Strength Endurance
This circuit can be used in-season and is much more intense. You get more benefit from a routine like this if you
previously developed a good maximal strength base.
Reps: 30sec per station
Rest between exercises:10-20sec
Rest between circuits: 90sec
# of Circuits: 3
Fast Feet on Box

1. Stand behind box and place one foot on top of box, heel close to the closest edge.
2. Push off the box and explode vertically to bring the other foot onto the box.
3. Step back down with your feet reversed. 4. Repeat with other leg and continue according to prescribed number of repetitions.
Diamond Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip
width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back
muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
V-Ups
1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral
position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs
up towards ceiling and attempt to touch your hands to your feet.
3. Return to start position.
Dumbbell Lunge Crossover

1. Start position: Stand with feet hip width apart. Grasp DB’s and hold out in front of body.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may
cause injury. As you are lunging swing dumbells across body towards the hip.
3. Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not
come in contact with floor.
Dumbbell Pullovers
1. Lie on your back on a flat bench forming a table top with your body.
2. Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.
3. Start position: Extend elbows and raise DB even with the eye-line.
4. With elbows slightly bent, lower DB back even to slightly below head level. Return to start position.
5. Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching
of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is
established.
Jumping Jacks
1. Start with your legs side by side and your arms by your side.
2. In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
3. Land in this position and then return to the starting position and repeat.
Alternating Split Squat

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on
waist.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Alternate Supermans
1. Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2. Raise right arm and left leg 4-8 inches off floor.
3. Lower and raise alternate opposite arm and leg.
4. Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.
CIRCUIT TRAINING FOR ENDURANCE
5K Circuit Training Routine

Rest Between Station: Time it take to move from one to the other
Rest Between Circuits: As above
Number of circuits: 2-3
Load: Bodyweight or were weights used 30-50% 1-RM
Warm up - 10 to 15 minutes of light jogging

1. Run 800m at race pace
2. 20 Burpees
3. 20 push-pus
4. 15 single leg squats either leg 5. 30 crunches 6. Run 800m at race pace
7. High box steps with jump (20 each leg)
8. 20 bench dips 9. Dumbbell lunges (20 each leg)
10. 15-20 double crunches
12. 20 squat to presses
13. 20-30supermans
Cool down - 15 minutes of easy jogging, stretching
COMPLEX TRAINING
Competition Phase
The plyometric exercises in the competition phase must be specific to your sport/event. As in the specific phase of training, the athlete
conducts one set of the weights exercise followed immediately by one set of the plyometric exercise.
2 × 4 (8RM) means 2 sets of 4 repetitions using a load that would produce 8 repetitions max (RM)
Sample :
Exercise Repetition Rest / Set
Squats 2 x 4 (8RM) 5 minutes
Hops (each leg) 2x6 5 minutes
Bench Press 2 x 4 (8RM) 5 minutes
Plyometrics Press-Up 2x5 5 minutes
Barbell Lunge 2 x 4 (8RM) 5 minutes
Speed Bounds 2 x 10 5 minutes
Weight Trainning for sprinters / hurdlers

Snatch – 3x6
1 Squat – 5x5
Straight legged dead lift – 3x5
1 leg alternating curls – 3x8
Seated calf raises – 3x8
Abduct / adduct machine – 3x8
Dumbbell bench press – 3x10
Dumbbell military press – 3x8
Pull downs – 3x8
2 Biceps curls – 3x8
Triceps extensions – 3x8
Forearm curls – 3x8
Power clean “pulls” – 3x6
Squat – 3x8
Power shrugs – 2x6
3 Good mornings – 3x8
Abduct / adduct machine – 3x8
Seated calf raises – 3x8
Bench pull – 5x5 (like T-Bar rows but by lying
on a bench with a barbell underneath)
4 Dumbbell push press – 3x8
Bicep curls – 3x8
Forearm curls – 3x8

Training Programme 2 Weeks

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100M, 200M, 4X100M, 4X200M

Warm-up 20-25min running.

11.3.2018 FULL REST / RECOVERY

5.3.2018 8.00 – 10.30 am Tempo Endurance – 80m-100m-120m-150m-180m-150m-120m-100m-80m. Walk back recovery.

11.3.2018 FULL REST / RECOVERY

11.3.2018 FULL REST / RECOVERY

Speed - Sprint – 3x60m, 4x40m. Full recovery.

11.3.2018 FULL REST / RECOVERY

No. JenisLatihan Aktiviti Volume

The Best Plyometric Exercises for Athletes

CIRCUIT TRAINING PROGRAM

Fast Feet on Box

Dumbbell Lunge Crossover

Alternating Split Squat

CIRCUIT TRAINING FOR ENDURANCE

5K Circuit Training Routine

Warm up - 10 to 15 minutes of light jogging

Weight Trainning for sprinters / hurdlers

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