TRAINING PROGRAME

Posted by mohd fitri aziz mohd noor | Posted on 11:33 PM

MULTILATERAL TRAINING
Day A B C
Monday - A,B,C - A,B,C - A,B,C
- Technical ( R ) - Technical ( R ) - Technical
- Fartlek - Hurdles - Plyometric
- Technical ( H )
Tuesday - A,B,C -H - A,B,C -H - Test 1 - Speed/Technical
- Plyometric - Plyometric
- Gymnastics (coordination) - (PV) , (Hammer)
- Technical ( PV )
Wednesday - A,B - A,B - A,B
- Games - Games - Games
- Core - Core - Core
Thursday - A,B,C -H - A,B,C - A,B
- Technical ( J ) - Technical ( J ) - Technical (J)
- Technical Jump / Hammer - Plyometric
Friday - A,B - A,B - A,B
- Plyometric - Technical ( H @ 5H ) - Games
- Gymnastics - Core - Core
Saturday - A,B - A,B - Test 2-Strength / Endurance
- X Country - X Country
Sunday - Rest - Rest - Rest


400m HURDLES
M = 54.58s TO 52.00s

Day A B C
Monday - A,B,C - A,B,C - A,B,C
- Technical Drills - Technical Drills - 6H - x 4 @ 250m
- Fartlek - Speed 6 - 8H (300m) - Plyometric
Tuesday - A,B - A,B - A,B
- Weighs / Plyometric - Weighs / Plyometric - Weights
- Core - Core - Core
Wednesday - A,B - A,B - A,B
- Games - Games - Speed Endurance 600m
Thursday - A,B - A,B - Active Rest
- Hills @ 200m / 90m - Technical Drills
- Core - Speed Endurance 600m
Friday - A,B - A,B - A,B
- Weighs - Weighs - 3-4H - 150m x 4
- Core
Saturday - A,B - A,B - A,B,C
- X Country - Long Run / Fartlek - Competition
Sunday - Rest - Rest - A,B,C
- Competition

POLE VAULT M = 3.50m TO 4.20m
W = 2.40m TO 3.00m


Day A B C
Monday - A,B,C - A,B,C - A,B,C
- Gymnastics - Gymnastics - Rope
- Rope - Speed / Hurdles - Shot ( 6 - 8 )
- Shot ( 6 - 8 ) 4 sets of 6 - Shot ( 6 - 8 ) 3 sets of 6 - Speed
- D - D - D
Tuesday - A,B - A,B - A,B
- Plyometric - Weights - Weighs / Ply metric
- Core Body - Core Body - Core
- Speed Endurance
Wednesday - A,B - A,B - A,B
- Games - Games - Gymnastics
- Full ( 10 - 14 ) @ 4 Heightsx3
- D
Thursday - A,B,C - A,B,C - Active Rest / Rest
- Gymnastics - Gymnastics
- Rope - Rope
- Full (10 - 14) @ 4 Heigthx4 - Full ( 10 - 14 ) @ 4 Heightsx3
Friday - A,B - A,B - A,B
- Seconds Event - Hill - Run Up ( 6 - 14 )
- D - speed = 30m x 2
= 150m x 1
Saturday - A,B - A,B,C - A,B
- X Country - Rope - Run Up
- Core Body - Full ( 10 - 14 ) @ 4 Heightsx3 - Competition
Sunday - Rest - Rest - A,B
- Run Up
- Competition



HAMMER M - 35m TO 45m
W - 33m TO 44m

DAY A B C
Monday - A,B,C - A,B,C - A,B,C
- Technical Drills - Technical Drills - Technical Drills
- 3 Set of 6 - 3 Set of 6 - 2 Set of 6 over/under
- Plyometric - Plyometric - D
- D - D
Tuesday - A,B - A,B - A,B
- Weights - Weights - Weights
- Plyometric - Core Body - Core Body
- D - D - D
Wednesday - Active Rest - Active Rest - A,B,C
- A,B,Games - A,B,Games - Technical Drills
- Core Body - Plyometric - 2 Set of 6 over/under
- D - D - D
Thursday - A,B,C - A,B,C - Active Rest/Full Rest
- Technical Drills - Technical Drills
- Second Event - 3 Set of 6
- Core Body
- D
Friday - A,B - A,B - A,B
- Technical Drills - Weights - Speed Drills
- 3 Set of 6 - Core - Light Hammer Throw
- Plyometric - D
- D
Saturday - X Country - A,B,C - A,B,C
- Core Body - Technical Drills - Technical Drills
- D - 2 Set of 6 - Competition
- Core Body - D
- D
Sunday - Rest - Rest - A,B,C
- Technical Drills
- Competition
- D


COMBINED EVENTS

DAY A B C
Monday - A,B,C - A,B,C - A,B,C
- Fartlek - Technical (H)/HJ - Technical
- Plyometric - Speed - Speed
Tuesday - A,B - A,B - A,B
- Weights, Circuit - Weights - Circuit
- Core - Core
Wednesday - A,B - A,B - Technical
- Games - Games - Speed Endurance
Thursday - A,B,C - A,B,C - Active Rest
- Technical x 3 - Technical (PV)/LJ
- D - Throw - Discus
Friday - A,B - A,B,C - Technical
- Hills - Technical shot/jav - Speed
- D - Speed End (300/600)
Saturday - A,B - A,B - Competition day 1
- X Country - Technical (LJ)
Sunday - Competition day 2

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