program pembinaan fisik prajurit

8/19/2019 PROGRAM Pembinaan Fisik Prajurit

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CARA PENYUSUNAN PROGRAM PEMBINAAN FISIK PRAJURIT

Langkah- Langkah Penyusunan Pr gra! La"#han$

%& '#!(un )a"a Kesegaran A*a+ ,I"e! A )an I"e! B *ak"u .an n#+a#/0& Ten"ukan Sasaran Yang Akan )#1a(a#&

a& .a"a kesegaran I"e! A *ak"u +ar# 2033!/4& )a"a kesegaran I"e! B (u++ u(5s#" u(5(ush u(5su"+e run/

2& Ten"ukan Frek*ens# +a"#han har#5!#nggu54u+an/6& k !( nen 7k !( nen yg harus .#+a"#h $

No Komponen latihan Bentuk latihan ketI DAYA TAHAN UMUM - Lari dengan waktu 30-60'(minimal 2 s/d 3 kali durasi wkt)

!nt!" t#st 3200 wkt $%&' maka durasi 30- &'- Lari Dengan jarak ,antara 000m- 000m (minimal 2 kali-

3kali arak t#st* +!nt!" t#st 3200 ,!lum# lat 000- 000m

+atat waktu tia arak*+atat arak tia waktu*

II . + ATAN - Interval training arak(%00-%200m) !nt!"* Int#r,al2001%0/ 001 atau 001 ,!lum# lati"an ma1imal samad#n4an arak t#st

- 5ari d4n t#m ! waktu* +!nt!" lari (% mnt/2 mnt/3 mnt)- 5aari artl#k* +t" (lari k# *7#ru7a"-u7a")

+atat waktu tia arak*

III . .UATAN - #n4uatan ( ull u /sit u / us" u )- 8#nam sta7ilisasi(li"at 4am7ar 4#rkan)- 5ari tan44a (s#suaikan m#dan 94 ada)- 8irkuit trainin4(4#rakan it#m : k#s#4aran)

Di7a4i m#n adi 2- s#ri

I; . 5 NTU


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+ATATAN $ #nam7a"an 7#7an lati"an d#n4an m#nam7a" ,!lum# lati"an r#kw#nsi lati"an int#nsitas lati"an(k# # atan) durasi lati"an*

PROGRAM LATIHAN BINSIK SUSPAJAS 2013

BULAN KE I

SENIN SELASA RABU KAMIS JUMAT SABTU MINGGUPagi : Pagi : Pagi : Pagi : Pagi : Pagi : Pagi :Lari ringan 35 'Spee 100!5Peng"a#an 3 $eri%p"&& "p 10!3 $eri%$i# "p 20!3%p"$ "p 20!3

()aya "ahan5kkua"an )

Lari ringan 10'In#er*(200!10)(+,#--.0%50/)re$# g 100Peng"a#an 2 $eri%p"&& "p 10!2%($i# "p p"$ "p) 20!2

Ke1e(a"an5kkua"an )

Lari ringan .000 -+,#:- --------%Spee 100! .Peng"a#anSena $#a4i&i$a$i 2$eri-

)aya "ahan5ke+en"uran )

Lari ringan 10'I#* (.00!10)(+,#- 0/%1-50/)re$# g 100Peng"a#an 2 $eri%p"&& "p 10!2%($i# "p p"$ "p) 20!2

ke1e(a"an5kkua"an )

Sir,"i# #raining 35'P $ 1-p"$$ "p 30/P $ 2- Si#"p 30/P $# 3-4a6, "p 30/P $# .-&engan 4&,g 30/Spee .00 I$#r # 1'

( *er5kkua"an )

Re$# a,#i7(Renang Ber$epe a)

re$# i$#ira a#a,#i7

SENIN SELASA RABU KAMIS JUMAT SABTU MINGGULari ringan 30 n#Spee 100!5Peng"a#an 3 $eri%p"&& "p 10!3 $eri%$i# "p 20!3%p"$ "p 20!3

()aya "ahan5kkua"an )

Lari 7ar#&e,(100 200 300)!.re$# g 200Peng"a#an 2 $eri%p"&& "p 10!2 $eri%$i# "p 20!2 $eri%p"$ "p 20!2 $eri

Ke1e(a"an5kkua"an )

Lari ringan 5000 -+,#:- --------%Spee 100! .Peng"a#anSena $#a4i&i$a$i 2$eri-


Lari ringan 10'In#*& (800!5(+,#-1-50/re$# g 200Peng"a#an 2 $eri%p"&& "p 10!2 $eri%$i# "p 20!2 $eri%p"$ "p 20!2 $eri

ke1e(a"an5kkua"an )

Lari ringan 5000Spee 100!5Peng"a#an 3 $eri%p"&& "p 10!3 $eri%$i# "p 20!3%p"$ "p 20!3

( *er5kkua"an )

Re$# a,#i7(Renang Ber$epe a)I$#r # 1'

re$# i$#ira a#a,#i7

SENIN SELASA RABU KAMIS JUMAT SABTU MINGGULari ringan .0'Spee 200!5Peng"a#an 3 $eri%p"&& "p 10!3%$i# "p 20!3%p"$ "p 20!3)aya "ahan5kkua"an )

Lari 7ar#&e,(200 .00 900)!3re$# g 200Peng"a#an 2 $eri%p"&& "p 10!2%$i# "p 20!2%p"$ "p 20!2Ke1e(a"an5

Lari $e ang 1200!.+,#:-1-.5 &ap%Spee 100! .Peng"a#anSena $#a4i&i$a$i 2$eri-


Lari #e p (1' 2' 3 ')re$# g 100Peng"a#an 2 $eri%p"&& "p 10!2%$i# "p 20!2%p"$ "p 20!2

ke1e(a"an5


( *er5kkua"an )


re$# i$#ira a#a,#i7


3/8

kkua"an ) kkua"an )

SENIN SELASA RABU KAMIS JUMAT SABTU MINGGULari ringan 35 n#Spee 100!5Peng"a#an 3 $eri%p"&& "p 10!3 $eri%$i# "p 20!3%p"$ "p 20!3)aya "ahan5kkua"an )

Lari ringan 10'In#*(.00!10)(+,#-80% 0/)re$# i$#r # 90/Peng"a#an 2 $eri%p"&& "p 10!2%($i# "p p"$ "p) 20!2)aya "ahan5kkua"an )


)aya "ahan5kkua"an )

Lari ringan 10' In#*-(800!.;200!3(+,# 3-30')re$# g 200Peng"a#an 2 $eri%p"&& "p 10!2%$i# "p 20!2%p"$ "p 20!2)aya "ahan5kkua"an )

Lari ringan 30 'Spee 100!5


Te$ 2200


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SENIN SELASA RABU KAMIS JUMAT SABTULari ringan .0'Spee 200!.Peng"a#an 3 $eri%p"&& "p 10!3%$i# "p 20!3%p"$ "p 20!3)aya "ahan5kkua"an )

Lari 7ar#&e,(200 .00 900)!.re$# g 200Peng"a#an 2 $eri%p"&& "p 10!2%$i# "p 20!2%p"$ "p 20!2Ke1e(a"an5kkua"an )

Lari $e ang 2000 !3+,#:-1-.5 &ap%Spee 100! .Peng"a#anSena $#a4i&i$a$i 2$eri-



ke1e(a"an5kkua"an )


( *er5kkua"an )


SENIN SELASA RABU KAMIS JUMAT SABTULari ringan 35 n#Spee 100!8Peng"a#an 3 $eri%p"&& "p 10!3 $eri%$i# "p 20!3%p"$ "p 20!3)aya "ahan5kkua"an )




Lari ringan 10' In#*-(900!.;200!3(+,# 3-30')re$# g 200Peng"a#an 2 $eri%p"&& "p 10!2%$i# "p 20!2%p"$ "p 20!2)aya "ahan5kkua"an )



Te$ 3200


5/8

SENIN SELASA RABU KAMIS JUMAT SABTU MINGGULari ringan .0 n#Spee 100!5Peng"a#an 3 $eri%p"&& "p 10!3 $eri%$i# "p 20!3%p"$ "p 20!3

()aya "ahan5

kkua"an )

Lari 7ar#&e,(100 200 300)!.re$# g 200Peng"a#an 2 $eri%p"&& "p 10!2 $eri%$i# "p 20!2 $eri%p"$ "p 20!2 $eri

Ke1e(a"an5

kkua"an )

Lari ringan 9000 -+,#:- --------%Spee 100! .Peng"a#anSena $#a4i&i$a$i 2$eri-

)aya "ahan5

ke+en"uran )

Lari ringan 10'In#*& (800!5(+,#-1-50/re$# g 200Peng"a#an 2 $eri%p"&& "p 10!2 $eri%$i# "p 20!2 $eri%p"$ "p 20!2 $eri

ke1e(a"an5

kkua"an )

Lari ringan 5000Spee 100!5Peng"a#an 3 $eri%p"&& "p 10!3 $eri%$i# "p 20!3%p"$ "p 20!3

( *er5kkua"an )


re$# i$#ira a#a,#i7

SENIN SELASA RABU KAMIS JUMAT SABTU MINGGULari ringan .0'Spee 200!5Peng"a#an 3 $eri%p"&& "p 10!3%$i# "p 20!3%p"$ "p 20!3)aya "ahan5kkua"an )

Lari 7ar#&e,(200 .00 900)!3re$# g 200Peng"a#an 2 $eri%p"&& "p 10!2%$i# "p 20!2%p"$ "p 20!2Ke1e(a"an5kkua"an )

Lari $e ang 2000!3+,#:-1-.5 &ap%Spee 100! .Peng"a#anSena $#a4i&i$a$i 2$eri-



ke1e(a"an5kkua"an )

Sir,"i# #raining .0'P $ 1-p"$$ "p 30/P $ 2- Si#"p 30/P $# 3-4a6, "p 30/P $# .-&engan 4&,g 30/Spee .00 I$#r # 1'

( *er5kkua"an )


re$# i$#ira a#a,#i7

SENIN SELASA RABU KAMIS JUMAT SABTU MINGGULari ringan 35 n#Spee 100!5Peng"a#an 3 $eri%p"&& "p 10!3 $eri%$i# "p 20!3%p"$ "p 20!3)aya "ahan5kkua"an )




Lari ringan 10' In#*-(.00!9;200!.(+,# 3-30')re$# g 200Peng"a#an 2 $eri%p"&& "p 10!2%$i# "p 20!2%p"$ "p 20!2)aya "ahan5kkua"an )



Te$ 3200


6/8

8& Pe. !an ke1e(a"an5.uras# .an 9 +u!e +a"#han

3200m = 12 = 720 dtk. = 4,44 m/dtk)

100% = 4,44 m/dtk105% = 4,66m/dtk90% = 3,99 m/dtk 115% =5,10m/dtk85% = 3,77 m/dtk 120% = 5,32m/dtk80% = 3,55m/dtk 75% = 3,33m/dtk95% = 4,21 m/dtk 110% = 4,88m/dtk70% = 3,10m/dtk65% = 2,88m/dtk60% = 2,66m/dtk55% = 2,44m/dtk50% = 2,22m/dtk TABEL KECEPATAN/WAKTU

JA AK 200m 400m 1000m

2800m

3000m

3200m/VO2Max

4000m 5000m 8000m 10000m

120% 37! 1"14! 3"08! 8"46! 9"23! 10"00!/ 67,5 12"31! 15"38! 25"00! 31"18115% 39! 1"18! 3"18! 9"09! 9"46! 10"25!/ 65,0 13"04! 16"24! 26"07! 32"36!110% 41! 1"22! 3"24! 9"33! 10"14

!

10"55!/ 62,7 1338 17"02! 27"24! 34"06!

105% 43! 1"26! 3"36! 10"00!

10"43!

11"26!/ 59#6 13"50! 17"50! 28"24! 35"42

100% 45" 1'30" 3.45 10.30 11'15 12'00"/ 56,8 15 :33; 18.46 30.00 37.3095% 47! 1"15! 3"57! 11"05" 11"52

!12"39!/ 54,2 15"49! 19"46! 31"36! 39"30!

90% 50! 1"40! 4"10! 11"41!

12"31!

13"21!/ 51,6 16"41! 20"55! 33"24! 41"42!

85% 53! 1"46! 4"25! 12"22!

13"15!

14"08!/ 48,8 17"40" 22"15! 35"18! 44"12!

80% 56! 1"52! 4"41! 13"08!

14"04!

15"00!/ 46,1 18"45! 23"30! 37"30! 46"54!

75% 60! 2"00! 5"00! 14"00!

15"00!

16"00!/ 43,5 20"00! 25"00! 40"00! 50"00!

70% 64! 2"04! 5"22! 15"00!

16"04!

17"08!/ 40,9 21"26! 26"50! 43"00! 53"42!

65% 69! 2"18! 5"47! 16"12!

17"21!

18"30!/ 38,0 23"08" 28"58! 46"12! 57"48$


7/8

60% 75! 2"30! 6"15! 17"03 18"18!

19"33!/ 36,3 24"33! 31"15! 50"06! 62"36!

55% 81! 1"42! 6"49! 19"07!

20"28!

21"49!/ 32,8 27"07! 34"08! 54"36! 68"24!

50% 90! 3"00! 7"30! 21"00!

22"30!

24"00!/ 30,1 30"00! 37"30! 60"00! 75"00


8/8

8 7 7 6 5 4 3 2 2 1 0 0 9 9 8 7 6 5 4 3 3 270% 13

8137

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60% 118

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50% 99 98 98 97 97 96 96 95 95 94 94 93 93 92 92 91 91 90 90 89 89 88

KETE AN+AN

1. BAI -. 2( = ##### 45# EN&UT NA ' LAT' AN 83% */ 90%2. ! #A$ -. 2( = 35 */ 45 EN&UT NA ' LAT ' AN 77,5% */ 83%3. & A$ -. 2( = ######## 35 EN&UT NA ' LAT' AN 70% */ 77,5%

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