Program Latihan Atlite Taekwondo Untuk 3x Latihan Dalam 1 Minggu

Olahraga·

Berikut adalah contoh jadwal latihan untuk Training Center Atlite Taekwondo dengan 3 pertemuan dalam 1 minggu. Jadwal ini akan mencakup berbagai aspek fisik dan teknik yang penting dalam taekwondo, termasuk kekuatan, kelincahan, fleksibilitas, daya tahan, dan teknik.

Jadwal Latihan:

Hari 1: Kekuatan dan Daya Tahan (Senin)

  • Pemanasan (Warm-up):

    • 10 menit jogging ringan
    • 5 menit peregangan dinamis (leg swings, arm circles, hip rotations)

  • Latihan Kekuatan:

    1. Squat – 3 set x 12 repetisi
    2. Push-up – 3 set x 15 repetisi
    3. Lunges – 3 set x 12 repetisi (setiap kaki)
    4. Plank – 3 set x 30 detik

  • Latihan Daya Tahan (Endurance):

    1. Lari Interval (HIIT): Sprint 30 detik, jalan 30 detik (ulang 10-12 kali)
    2. Skipping Rope: 5 menit lompat tali berturut-turut

  • Latihan Teknik Taekwondo:

    1. Latihan tendangan cepat: Tendangan depan, samping, dan belakang dengan fokus pada kecepatan, 3 set x 10 tendangan untuk setiap jenis.
    2. Latihan dengan fokus pada posisi dan gerakan kaki: 10 menit berlatih posisi siap (ready stance) dan gerakan dasar.

  • Pendinginan (Cool-down):

    • Peregangan statis (hamstring stretch, quadriceps stretch, calf stretch) selama 5-10 menit.

Hari 2: Kelincahan dan Fleksibilitas (Rabu)

  • Pemanasan (Warm-up):

    • 5 menit lompat tali
    • 5 menit peregangan dinamis

  • Latihan Kelincahan:

    1. Cone Drills: Latihan zig-zag mengelilingi cone (3 set x 1 menit)
    2. Ladder Drills: Lakukan pola seperti in-and-out, lateral shuffle (3 set x 1 menit)
    3. Box Jumps: Melompat ke kotak atau platform untuk meningkatkan kekuatan dan kelincahan kaki (3 set x 10 repetisi)

  • Latihan Fleksibilitas:

    1. Peregangan Hamstring dan Pinggul: 5 menit
    2. Split Stretches: Latihan split untuk meningkatkan fleksibilitas kaki (3 set x 30 detik per kaki)
    3. Peregangan Punggung dan Bahu: 5 menit

  • Latihan Teknik Taekwondo:

    1. Latihan tendangan tinggi: Latihan tendangan kepala dengan memperhatikan teknik yang benar (3 set x 10 repetisi per kaki)
    2. Latihan pukulan dan pertahanan: Latihan pukulan cepat dan pertahanan terhadap serangan (3 set x 10 repetisi)

  • Pendinginan (Cool-down):

    • Peregangan tubuh bagian bawah dan atas (5 menit)

Hari 3: Teknik, Kecepatan, dan Kekuatan Tubuh (Jumat)

  • Pemanasan (Warm-up):

    • 10 menit jogging ringan
    • 5 menit peregangan dinamis

  • Latihan Teknik Taekwondo:

    1. Latihan tendangan kombinasi: Gabungkan tendangan depan, samping, dan belakang dalam kombinasi (3 set x 10 repetisi)
    2. Latihan pukulan dengan pad: Latihan pukulan cepat menggunakan pad atau mitts (3 set x 10 pukulan)
    3. Latihan kombinasi pukulan dan tendangan: Latihan teknik serangan yang melibatkan kombinasi pukulan dan tendangan (3 set x 5 kombinasi)

  • Latihan Kecepatan dan Kekuatan:

    1. Sprint Interval: Sprint 20-30 detik, jalan 30 detik, ulangi 10-12 kali
    2. Push-up dengan Clap: Latihan ini untuk meningkatkan kecepatan dan kekuatan tubuh bagian atas (3 set x 10 repetisi)

  • Latihan Kekuatan:

    1. Deadlift (dengan beban ringan hingga sedang): 3 set x 10 repetisi
    2. Squat Jump: 3 set x 10 repetisi

  • Pendinginan (Cool-down):

    • Peregangan dinamis untuk tubuh bagian bawah dan atas (5-10 menit)

Catatan Penting:

  1. Istirahat dan Pemulihan: Pastikan setiap sesi latihan diikuti dengan pemulihan yang cukup, seperti tidur yang cukup dan nutrisi yang baik, agar tubuh dapat beradaptasi dan berkembang.
  2. Teknik yang Tepat: Selalu utamakan teknik yang benar saat berlatih, karena teknik yang buruk dapat menyebabkan cedera dan mengurangi efektivitas latihan.
  3. Konsistensi: Cobalah untuk tetap konsisten dengan jadwal latihan dan memperbaiki kekurangan di setiap sesi.

Jadwal ini dapat disesuaikan dengan kebutuhan spesifik para peserta di Training Center Atlite Taekwondo, apakah mereka pemula atau sudah lebih berpengalaman.

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  223. دفتر گزارش‌های آماری سامانه سیدا ویژه مدارس، به عنوان یک منبع اطلاعاتی جامع شامل داده‌های کلیدی دانش‌آموزان از جمله مشخصات فردی، آدرس دقیق و پایه تحصیلی آنان، در دسترس مدیران مدارس از طریق سامانه مای مدیو قرار دارد.

  247. اسامی پذیرفته‌ شدگان بدون آزمون دانشگاه آزاد، پس از اتمام فرآیند ثبت‌ نام و انتخاب رشته برای پذیرش بدون کنکور دانشگاه آزاد، اسامی پذیرفته‌ شدگان بدون آزمون دانشگاه آزاد از طریق وبگاه رسمی پذیرش این دانشگاه به
    نشانی azmoon.org منتشر خواهد شد.

  248. ثبت نام دانشگاه آزاد بر اساس سوابق تحصیلی، داوطلبان گرامی که مایل به ادامه تحصیل در واحدهای
    دانشگاه آزاد هستند می‌توانند از
    طریق فرآیند ثبت نام دانشگاه آزاد بر اساس سوابق تحصیلی اقدام نمایند و در رشته و دانشگاه مورد نظر خود به ثبت‌نام بپردازند.

  249. ثبت‌ نام در آزمون ورودی دبیرستان ماندگار البرز، دانش‌آموزان علاقه‌مند به ثبت‌ نام در آزمون ورودی دبیرستان ماندگار البرز می‌بایست در بازه زمان ثبت نام آزمون دبیرستان ماندگار البرز، به وبگاه مربوطه مراجعه نموده و نسبت به تکمیل فرم نام‌نویسی اقدام نمایند.

  252. اعلام نتایج نهایی انتخاب رشته آزمون سراسری، قابل توجه
    داوطلبان آزمون سراسری که به
    منظور اطلاع از اعلام نتایج
    نهایی انتخاب رشته آزمون سراسری در زمان مقرر، می‌توانید از طریق پایگاه اطلاع‌رسانی سازمان سنجش آموزش کشور اقدام فرمایید.

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