1. The document provides the training schedule for athlete Sherryna Bugat in her event, the 100m sprint, from March 20-23, 2017.
2. The training includes sessions in the morning and evening focused on speed work like sprints and hills, as well as skill work on starting blocks and acceleration techniques.
3. Various drills, exercises, and cool downs are also included in the intensive 4-day training schedule to optimize Sherryna's performance in the 100m sprint.
1. The document provides the training schedule for athlete Sherryna Bugat in her event, the 100m sprint, from March 20-23, 2017.
2. The training includes sessions in the morning and evening focused on speed work like sprints and hills, as well as skill work on starting blocks and acceleration techniques.
3. Various drills, exercises, and cool downs are also included in the intensive 4-day training schedule to optimize Sherryna's performance in the 100m sprint.
1. The document provides the training schedule for athlete Sherryna Bugat in her event, the 100m sprint, from March 20-23, 2017.
2. The training includes sessions in the morning and evening focused on speed work like sprints and hills, as well as skill work on starting blocks and acceleration techniques.
3. Various drills, exercises, and cool downs are also included in the intensive 4-day training schedule to optimize Sherryna's performance in the 100m sprint.
Acara : 100M JADUAL LATIHAN PUSAT 20 – 23 Mac 2017
Hari Jenis Latihan Aktiviti Kaedah Pelaksanaan
Pagi 1. Warm up: 800M Intensiti sederhana, 2 set Latihan Pliometrik 2. Drills and Flexibility exercises Dosej 60%, 3. 10 X 100 meter: 70- 80%; rest Rehat = 5 minit 2’ 4. 3 X 150 meter Long Hills: SPEED; rest is slow jog back. 20 Mac 2017 (Isnin) 5. 400M Cool Down 6. Core Exercises Petang Permulaan (Fokus) Starting block Latihan kemahiran Posisi ke garisan Set : 5 set Posisi bersedia Posisi Lonjakan Pagi 1. Warm up: 800M Intensiti tinggi Latihan Litar 2. Drills and Flexibility exercises 3 set 3. 4 X 200 meter Event run. Run Dosej 80% each one at exact same time 4. 4 X 40 meter: Speed 90% max; 21 Mac 2017 rest 30” between (Selasa) 5. 400M cool down 6. Body Weight exercises
Petang Larian Pecutan Set : 5 set
Latihan kemahiran Pagi 1. Core stability work Dosej – 60% Latihan Litar 2. 3 X 30m sprint drills 2 set 3. Triple jump drills Rehat 3 – 5 minit (setiap 22 Mac 2017 4. Complex training set) (Rabu) 5. 3 X 150M (100%) Masa aktiviti – 30 saat setiap stesen Petang Penamat Latihan kemahiran Set : 5 set Pagi & Petang 23 Mac 2017 Latihan kemahiran Latihan 100M Set : 5 set (Khamis)