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Program Lat FIX

The document outlines a comprehensive training program for arm and leg muscles over 16 sessions, detailing warm-up, core exercises, and cool-down routines. Each session includes specific exercises with repetitions, sets, resistance levels, and rest periods, progressively increasing in intensity. The program is structured to enhance muscle strength and coordination through various exercises like incline chest press and two feet forward cone drills.

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7 views12 pages

Program Lat FIX

The document outlines a comprehensive training program for arm and leg muscles over 16 sessions, detailing warm-up, core exercises, and cool-down routines. Each session includes specific exercises with repetitions, sets, resistance levels, and rest periods, progressively increasing in intensity. The program is structured to enhance muscle strength and coordination through various exercises like incline chest press and two feet forward cone drills.

Uploaded by

ppg.nanangsetiawan16
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Program Latihan Otot Lengan

Pertemuan 1 ( Senin ) Pertemuan 2 ( Rabu ) Pertemuan 3 ( Jum’at )


(Adaptasi Latihan) (Adaptasi Latihan) (Adaptasi Latihan)
Pemanasan : Pemanasan : Pemanasan :
- Jogging - Jogging - Jogging
- Streching - Streching - Streching
- Koordinasi ABC run. - Koordinasi ABC run. - Koordinasi ABC run

Inti latihan : Inti latihan : Inti latihan :


➢ Incline chest press ➢ Incline chest press ➢ Incline chest press
Rep : 14 Rep : 14 Rep : 14
Set : 3 Set : 3 Set : 3
➢ Shoulder press ➢ Shoulder press ➢ Shoulder press
Rep : 14 Rep : 14 Rep : 14
Set : 3 Set : 3 Set : 3
➢ Thrombone Press ➢ Thrombone Press ➢ Thrombone Press
Rep : 14 Rep : 14 Rep : 14
Set : 3 Set : 3 Set : 3
Ket: Ket: Ket:
• Resistance sedang (40-80lb) • Resistance sedang (40-80lb) • Resistance sedang (40-80lb)
• Irama pelan • Irama pelan • Irama pelan
• Rest per set 3 menit • Rest per set 3 menit • Rest per set 3 menit
• Vol : 42 rep • Vol : 42 rep • Vol : 42 rep

Penutup : Penutup : Penutup :


- Pendinginan/coll Pendinginan/coll down Pendinginan/coll down
down
Pertemuan 4 ( Senin ) Pertemuan 5 ( Rabu ) Pertemuan 6 ( Jum’at )
(Umum I) (Umum I) (Umum I)
Pemanasan : Pemanasan : Pemanasan :
- Jogging - Jogging - Jogging
- Streching - Streching - Streching
- Koordinasi ABC run - Koordinasi ABC run. - Koordinasi ABC run

Inti latihan : Inti latihan : Inti latihan :


➢ Incline chest press ➢ Incline chest press ➢ Incline chest press
Rep : 16 Rep : 16 Rep : 16
Set : 4 Set : 4 Set : 4
➢ Shoulder press ➢ Shoulder press ➢ Shoulder press
Rep : 16 Rep : 16 Rep : 16
Set : 4 Set : 4 Set : 4
➢ Thrombone Press ➢ Thrombone Press ➢ Thrombone Press
Rep : 16 Rep : 16 Rep : 16
Set : 4 Set : 4 Set : 4
Ket: Ket: Ket:
• Resistance sedang (40-80lb) • Resistance sedang (40-80lb) • Resistance sedang (40-80lb)
• Irama pelan • Irama pelan • Irama pelan
• Rest per set 5 menit • Rest per set 5 menit • Rest per set 5 menit
• Vol : 64 rep • Vol : 64 rep • Vol : 64 rep

Penutup : Penutup : Penutup :


- Pendinginan/coll Pendinginan/coll down Pendinginan/coll down
down
Pertemuan 7 ( Senin ) Pertemuan 8 ( Rabu ) Pertemuan 9 ( Jum’at )
(Umum I) (Umum II) (Umum II)
Pemanasan : Pemanasan : Pemanasan :
- Jogging - Jogging - Jogging
- Streching - Streching - Streching
- Koordinasi ABC run - Koordinasi ABC run - Koordinasi ABC run

Inti latihan : Inti latihan : Inti latihan :


➢ Incline chest press ➢ Incline chest press ➢ Incline chest press
Rep : 16 Rep : 16 Rep : 16
Set : 4 Set : 3 Set : 3
➢ Shoulder press ➢ Shoulder press ➢ Shoulder press
Rep : 16 Rep : 16 Rep : 16
Set : 4 Set : 3 Set : 3
➢ Thrombone Press ➢ Thrombone Press ➢ Thrombone Press
Rep : 16 Rep : 16 Rep : 16
Set : 4 Set : 3 Set : 3
Ket: Ket: Ket:
• Resistance sedang (40-80lb) • Resistance sedang (40-80lb) • Resistance sedang (40-80lb)
• Irama pelan • Irama sedang • Irama sedang
• Rest per set 5 menit • Rest per set 4 menit • Rest per set 4 menit
• Vol : 64 rep • Vol : 48 rep • Vol : 48 rep

Penutup : Penutup : Penutup :


- Pendinginan/coll Pendinginan/coll down Pendinginan/coll down
down
Pertemuan 10 ( Senin ) Pertemuan 11 ( Rabu ) Pertemuan 12 ( Jum’at )
(Umum II) (Khusus I) (Khusus I)
Pemanasan : Pemanasan : Pemanasan :
- Jogging - Jogging - Jogging
- Streching - Streching - Streching
- Koordinasi ABC run - Koordinasi ABC run - Koordinasi ABC run

Inti latihan : Inti latihan : Inti latihan :


➢ Incline chest press ➢ Incline chest press ➢ Incline chest press
Rep : 16 Rep : 12 Rep : 12
Set : 3 Set : 4 Set : 4
➢ Shoulder press ➢ Shoulder press ➢ Shoulder press
Rep : 16 Rep : 12 Rep : 12
Set : 3 Set : 4 Set : 4
➢ Thrombone Press ➢ Thrombone Press ➢ Thrombone Press
Rep : 16 Rep : 12 Rep : 12
Set : 3 Set : 4 Set : 4
Ket: Ket: Ket:
• Resistance sedang (40-80lb) • Resistance sedang (40-80lb) • Resistance sedang (40-80lb)
• Irama sedang • Irama cepat • Irama cepat
• Rest per set 4 menit • Rest per set 4 menit • Rest per set 4 menit
• Vol : 48 rep • Vol : 48 rep • Vol : 48 rep

Penutup : Penutup : Penutup :


- Pendinginan/coll Pendinginan/coll down Pendinginan/coll down
down
Pertemuan 13 ( Senin ) Pertemuan 14 ( Rabu ) Pertemuan 15 ( Jum’at )
(Khusus II) (Khusus II) (Tapering)
Pemanasan : Pemanasan : Pemanasan :
- Jogging - Jogging - Jogging
- Streching - Streching - Streching
- Koordinasi ABC run - Koordinasi ABC run - Koordinasi ABC run

Inti latihan : Inti latihan : Inti latihan :


➢ Incline chest press ➢ Incline chest press ➢ Incline chest press
Rep : 12 Rep : 12 Rep : 8
Set : 4 Set : 4 Set : 5
➢ Shoulder press ➢ Shoulder press ➢ Shoulder press
Rep : 12 Rep : 12 Rep : 8
Set : 4 Set : 4 Set : 5
➢ Thrombone Press ➢ Thrombone Press ➢ Thrombone Press
Rep : 12 Rep : 12 Rep : 8
Set : 4 Set : 4 Set : 5
Ket: Ket: Ket:
• Resistance sedang (40-80lb) • Resistance sedang (40-80lb) • Resistance sedang (40-80lb)
• Irama cepat • Irama cepat • Irama cepat
• Rest per set 3 menit • Rest per set 3 menit • Rest per set 3 menit
• Vol : 48 rep • Vol : 48 rep • Vol : 40 rep

Penutup : Penutup : Penutup :


- Pendinginan/coll Pendinginan/coll down Pendinginan/coll down
down
Pertemuan 16 ( Jum’at )
(Tapering)
Pemanasan :
- Jogging
- Streching
- Koordinasi ABC run

Inti latihan :
➢ Incline chest press
Rep : 8
Set : 5
➢ Shoulder press
Rep : 8
Set : 5
➢ Thrombone Press
Rep : 8
Set : 5
Ket:
• Resistance sedang (40-80lb)
• Irama cepat
• Rest per set 3 menit
• Vol : 40 rep

Penutup :
Pendinginan/coll down
Program Latihan Otot Tungkai

Pertemuan 1 ( Senin ) Pertemuan 2 ( Rabu ) Pertemuan 3 ( Jum’at )


(Adaptasi Latihan) (Adaptasi Latihan) (Adaptasi Latihan)
Pemanasan : Pemanasan : Pemanasan :
- Jogging - Jogging - Jogging
- Streching - Streching - Streching
- Koordinasi ABC run - Koordinasi ABC run - Koordinasi ABC run

Inti latihan : Inti latihan : Inti latihan :


➢ Two feet forward ➢ Two feet forward ➢ Two feet forward
Cone/rep : 14 Cone/rep : 14 Cone/rep : 14
Set : 3 Set : 3 Set : 3
➢ Two feet sideways ➢ Two feet sideways ➢ Two feet sideways
Cone/rep : 14 Cone/rep : 14 Cone/rep : 14
Set : 3 Set : 3 Set : 3
➢ One foot-one cone ➢ One foot-one cone ➢ One foot-one cone
Cone/rep : 14 Cone/rep : 14 Cone/rep : 14
Set : 3 Set : 3 Set : 3
Ket: Ket: Ket:
• Irama pelan • Irama pelan • Irama pelan
• Jarak antar cone 50-60 cm • Jarak antar cone 50-60 cm • Jarak antar cone 50-60 cm
• Rest Cone/rep set 3 menit • Rest Cone/rep set 3 menit • Rest Cone/rep set 3 menit
• Vol : 42 rep • Vol : 42 rep • Vol : 42 rep

Penutup : Penutup : Penutup :


Pendinginan/coll down Pendinginan/coll down Pendinginan/coll down
Pertemuan 4 ( Senin ) Pertemuan 5 ( Rabu ) Pertemuan 6 ( Jum’at )
(Umum I) (Umum I) (Umum I)
Pemanasan : Pemanasan : Pemanasan :
- Jogging - Jogging - Jogging
- Streching - Streching - Streching
- Koordinasi ABC run - Koordinasi ABC run - Koordinasi ABC run

Inti latihan : Inti latihan : Inti latihan :


➢ Two feet forward ➢ Two feet forward ➢ Two feet forward
Cone/rep : 16 Cone/rep : 16 Cone/rep : 16
Set : 4 Set : 4 Set : 4
➢ Two feet sideways ➢ Two feet sideways ➢ Two feet sideways
Cone/rep : 16 Cone/rep : 16 Cone/rep : 16
Set : 4 Set : 4 Set : 4
➢ One foot-one cone ➢ One foot-one cone ➢ One foot-one cone
Cone/rep : 16 Cone/rep : 16 Cone/rep : 16
Set : 4 Set : 4 Set : 4
Ket: Ket: Ket:
• Irama pelan • Irama pelan • Irama pelan
• Jarak antar cone 50-60 cm • Jarak antar cone 50-60 cm • Jarak antar cone 50-60 cm
• Rest Cone/rep set 3 menit • Rest Cone/rep set 3 menit • Rest Cone/rep set 3 menit
• Vol : 64 rep • Vol : 64 rep • Vol : 64 rep

Penutup : Penutup : Penutup :


Pendinginan/coll down Pendinginan/coll down Pendinginan/coll down
Pertemuan 7 ( Senin ) Pertemuan 8 ( Rabu ) Pertemuan 9 ( Jum’at )
(Umum I) (Umum II) (Umum II)
Pemanasan : Pemanasan : Pemanasan :
- Jogging - Jogging - Jogging
- Streching - Streching - Streching
- Koordinasi ABC run - Koordinasi ABC run - Koordinasi ABC run

Inti latihan : Inti latihan : Inti latihan :


➢ Two feet forward ➢ Two feet forward ➢ Two feet forward
Cone/rep : 16 Cone/rep : 16 Cone/rep : 16
Set : 4 Set : 3 Set : 3
➢ Two feet sideways ➢ Two feet sideways ➢ Two feet sideways
Cone/rep : 16 Cone/rep : 16 Cone/rep : 16
Set : 4 Set : 3 Set : 3
➢ One foot-one cone ➢ One foot-one cone ➢ One foot-one cone
Cone/rep : 16 Cone/rep : 16 Cone/rep : 16
Set : 4 Set : 3 Set : 3
Ket: Ket: Ket:
• Irama pelan • Irama sedang • Irama sedang
• Jarak antar cone 50-60 cm • Jarak antar cone 50-60 cm • Jarak antar cone 50-60 cm
• Rest Cone/rep set 3 menit • Rest Cone/rep set 3 menit • Rest Cone/rep set 3 menit
• Vol : 64 rep • Vol : 48 rep • Vol : 48 rep

Penutup : Penutup : Penutup :


Pendinginan/coll down Pendinginan/coll down Pendinginan/coll down
Pertemuan 10 ( Senin ) Pertemuan 11 ( Rabu ) Pertemuan 12 ( Jum’at )
(Umum II) (Khusus I) (Khusus I)
Pemanasan : Pemanasan : Pemanasan :
- Jogging - Jogging - Jogging
- Streching - Streching - Streching
- Koordinasi ABC run - Koordinasi ABC run - Koordinasi ABC run

Inti latihan : Inti latihan : Inti latihan :


➢ Two feet forward ➢ Two feet forward ➢ Two feet forward
Cone/rep : 16 Cone/rep : 12 Cone/rep : 12
Set : 3 Set : 4 Set : 4
➢ Two feet sideways ➢ Two feet sideways ➢ Two feet sideways
Cone/rep : 16 Cone/rep : 12 Cone/rep : 12
Set : 3 Set : 4 Set : 4
➢ One foot-one cone ➢ One foot-one cone ➢ One foot-one cone
Cone/rep : 16 Cone/rep : 12 Cone/rep : 12
Set : 3 Set : 4 Set : 4
Ket: Ket: Ket:
• Irama sedang • Irama cepat • Irama cepat
• Jarak antar cone 50-60 cm • Jarak antar cone 50-60 cm • Jarak antar cone 50-60 cm
• Rest Cone/rep set 3 menit • Rest Cone/rep set 4 menit • Rest Cone/rep set 4 menit
• Vol : 48 rep • Vol : 48 rep • Vol : 48 rep

Penutup : Penutup : Penutup :


Pendinginan/coll down Pendinginan/coll down Pendinginan/coll down
Pertemuan 13 ( Senin ) Pertemuan 14 ( Rabu ) Pertemuan 15 ( Jum’at )
(Khusus II) (Khusus II) (Tapering)
Pemanasan : Pemanasan : Pemanasan :
- Jogging - Jogging - Jogging
- Streching - Streching - Streching
- Koordinasi ABC run - Koordinasi ABC run - Koordinasi ABC run

Inti latihan : Inti latihan : Inti latihan :


➢ Two feet forward ➢ Two feet forward ➢ Two feet forward
Cone/rep : 12 Cone/rep : 12 Cone/rep : 8
Set : 4 Set : 4 Set : 5
➢ Two feet sideways ➢ Two feet sideways ➢ Two feet sideways
Cone/rep : 12 Cone/rep : 12 Cone/rep : 8
Set : 4 Set : 4 Set : 5
➢ One foot-one cone ➢ One foot-one cone ➢ One foot-one cone
Cone/rep : 12 Cone/rep : 12 Cone/rep : 8
Set : 4 Set : 4 Set : 5
Ket: Ket: Ket:
• Irama cepat • Irama cepat • Irama cepat
• Jarak antar cone 50-60 cm • Jarak antar cone 50-60 cm • Jarak antar cone 50-60 cm
• Rest Cone/rep set 3 menit • Rest Cone/rep set 3 menit • Rest Cone/rep set 3 menit
• Vol : 48 rep • Vol : 48 rep • Vol : 40 rep

Penutup : Penutup : Penutup :


Pendinginan/coll down Pendinginan/coll down Pendinginan/coll down
Pertemuan 16 ( Senin )
(Tapering)
Pemanasan :
- Jogging
- Streching
- Koordinasi ABC run

Inti latihan :
➢ Two feet forward
Cone/rep : 8
Set : 5
➢ Two feet sideways
Cone/rep : 8
Set : 5
➢ One foot-one cone
Cone/rep : 8
Set : 5
Ket:
• Irama cepat
• Jarak antar cone 50-60 cm
• Rest Cone/rep set 3 menit
• Vol : 40 rep

Penutup :
Pendinginan/coll down

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