Workouts                                           400 Meters                          (MSS Bahagian Zon Pedalaman Bawah)1...
Workouts           Sesi petang-same1. 8 x 200 Speed 28 sec./rest 3 minutes2. 6 x 100 Speed 15 sec/rest 2 minutes-sameWedne...
Workouts           Sesi petang-same1. 4 x 200 Speed 30 sec pace/rest 5 minutes2. 10 x 100 strides 15 sec/rest 2 minute-sam...
WorkoutsSunday           Sesi petangWarm-upjogging (rest aktif)Weights use the body exmp; push up, sit up etc.Cool downBy:...
Workouts2. MINGGU KEDUA (25/02-3/03/2013) – intensity 70-80%Monday           Sesi pagi1. Warm-up: 600meter (400meter jog, ...
WorkoutsWednesday           Sesi pagi1. Warm-up: 800meter run jog2. Flexibility Exercises dynamic and static3. 4 x 300 spe...
WorkoutsFriday           Sesi pagi1. Warm-up: 1200meter jog2. Flexibility Exercises dynamic and static3. 3 x 200 speed 30-...
Workouts3. MINGGU KETIGA (4-10/03/2013) – intensity 80-95%Monday           Sesi pagi1. Warm-up: 1600meter running jog2. Fl...
WorkoutsWednesday           Sesi pagi1. Warm-up: 800meter running jog2. Flexibility Exercises dynamic and static (PNF)3. 2...
WorkoutsFriday           Sesi pagi1. Warm-up: Dynamic and static2. Flexibility Exercisesand static(PNF)3. 3 x 200 speed 26...
Workouts4. MINGGU KEEMPAT (11-17/03/2013) – intensity 65-80%Monday1 Warm-up: 1200 running jog2. Flexibility Exercises dyna...
WorkoutsThursday1. Warm-up: 800meter jog2. Flexibility Exercises dynamic and static (PNF)3. 3 sets speed makers speed fast...
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400 meters

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400 meters

  1. 1. Workouts 400 Meters (MSS Bahagian Zon Pedalaman Bawah)1. MINGGU PERTAMA (18-24/02/2013) – intensity 60-70%Monday Sesi pagi1. Warm-up: 800 meter cross country run jog2. Flexibility exercises dynamic and static3. 2 x 600 Speed 70 sec. 400/ rest 15 minutes4. 3 x 300 Speed 50 sec./walking rest5. 3 x 250 Speed 40 sec./walking rest6. Weights use the body exmp; push up, sit up etc.6. Cool down: 400meter cross country joging Sesi petang-same1. 2 x 500 Speed 60 sec. 400/ rest 15 minutes2. 3 x 250 Speed 40 sec./walking rest3. 3 x 200 Speed 30 sec./walking rest-sameTuesday Sesi pagi1 . Warm-up: 800meter cross country run jog2. Flexibility exercises dynamic and static3. 10 x 200 Speed 30 sec./rest 3 minutes4. 6 x 150 Speed 20sec/rest 2 minutes5. Weights use the body exmp; push up, sit up etc.6. Cool down: 400meter cross country jogingBy: Jekius-Sport science Coach Level III 1
  2. 2. Workouts Sesi petang-same1. 8 x 200 Speed 28 sec./rest 3 minutes2. 6 x 100 Speed 15 sec/rest 2 minutes-sameWednesday Sesi pagi1. Warm-up: 800meter cross country run2. Flexibility exercises dynamic and static3. 10 x 200 Speed 30 sec./rest 3 minutes4. 6 x 150 Speed 20sec/rest 2 minutes5. Weights use the body exmp; push up, sit up etc.6. Cool down: 400meter jog and 400meter walking cross country Sesi petang-same1.10 x 250 Speed 33 sec./rest walking2. 6 x 200 Speed 28sec/rest walking-sameThursday Sesi pagi1 . Warm-up: 800meter cross country run jog2. Flexibility exercises dynamic and static3. 6 x 200 Speed 30 sec pace/rest 5 minutes4. 6 x 100 strides Speed medium/rest 1 minute5. Weights use the body exmp; push up, sit up etc.6. Cool down: 400meter cross country joggingBy: Jekius-Sport science Coach Level III 2
  3. 3. Workouts Sesi petang-same1. 4 x 200 Speed 30 sec pace/rest 5 minutes2. 10 x 100 strides 15 sec/rest 2 minute-sameFriday Sesi pagi1 . Warm-up: jogging cross football field run 15 minute2. Flexibility Exercises dynamic and static3.2000meter cross country timed 6 minute run4. 400meter speed 58 sec/medium5. Weights use the body exmp; push up, sit up etc.6. Cool down: 400meter jog and 400meter walking cross country Sesi petang-same1. 2000meter cross country timed 6 minute run2. 400meter speed 58 sec/medium-sameSaturday Sesi pagiWarm-upFartlek 20 minuteWeights use the body exmp; push up, sit up etc.Cool down Sesi petang-same3 x Jeda-20 minute jog-5 minute rest-sameBy: Jekius-Sport science Coach Level III 3
  4. 4. WorkoutsSunday Sesi petangWarm-upjogging (rest aktif)Weights use the body exmp; push up, sit up etc.Cool downBy: Jekius-Sport science Coach Level III 4
  5. 5. Workouts2. MINGGU KEDUA (25/02-3/03/2013) – intensity 70-80%Monday Sesi pagi1. Warm-up: 600meter (400meter jog, 100 sprint medium, 100 walking)2. Flexibility Exercises dynamic and static3. 2 x 450Speed 56 seconds /rest 15 minutes4. 3 x 200Speed 30-29-28 seconds/rest 3 minutes5. 8 x 100 second 15 sec/rest back to walking6. Cool down(PNF) Sesi petang-same1. 2 x 500 Speed 60 seconds /rest 15 minutes2. 5 x 200 Speed 30-29-28 seconds/rest 3 minutes3. 6 x 100 second 15 sec/rest back to walking-sameTuesday Sesi pagi1. Warm-up: 1200 meter run jog2. Flexibility Exercises dynamic and static.3. 8 x 200 Speed 28 seconds rest 3 minutes4. 6 x 150 long hills speed fast/rest jog back5. Cool down(PNF) Sesi petang-same1. 10 x 200 Speed 28 seconds rest 3 minutes2. 8 x 150 long hills speed fast-high/rest jog back-sameBy: Jekius-Sport science Coach Level III 5
  6. 6. WorkoutsWednesday Sesi pagi1. Warm-up: 800meter run jog2. Flexibility Exercises dynamic and static3. 4 x 300 speed 42/rest 5 minutes4. 3 x 200 Speed 30-29-28/ rest 3 minutes5. 6 x 10 second run speed fast/rest 10 seconds.6. Cool down(PNF) Sesi petang-same1. 6 x 300 speed 42/rest 5 minutes2. 2 x 200 Speed 29-28/ rest 3 minutes3. 4 x 10 second run speed fast/rest 10 seconds.-sameThursday Sesi pagi1. Warm-up: 800meter run jog2. Flexibility Exercises dynamic and static3. 1 x 350 Speed fast/rest 15 minutes4. 4 x 200 Speed 26 seconds/rest 5 minutes5. Cool down(PNF) Sesi petang-same1. 3 x 350 40 sec/rest 15 minutes2. 4 x 200 Speed 28 seconds/rest 5 minutes-sameBy: Jekius-Sport science Coach Level III 6
  7. 7. WorkoutsFriday Sesi pagi1. Warm-up: 1200meter jog2. Flexibility Exercises dynamic and static3. 3 x 200 speed 30-29-28/ rest 3 minutes4. 1600 jog run medium5. Cool down(PNF) Sesi petang-same1. 6 x 100 speed 15 sec/rest walk back2. 4 x 20030-29-28-27/rest 3 minute-sameSaturday Sesi pagiWarm upMeetLight cross counry running 30 minitCool down Sesi petang-same2 x Fartlek traning-walk-speed-jog-strading-2 set-sameSunday Sesi petangWarm upTo do some light cross country running, about 20 minsCool downBy: Jekius-Sport science Coach Level III 7
  8. 8. Workouts3. MINGGU KETIGA (4-10/03/2013) – intensity 80-95%Monday Sesi pagi1. Warm-up: 1600meter running jog2. Flexibility Exercises dynamic and static (PNF)3. 2 x 450 Speed 52 seconds 400/rest 15 minutes4. 3 x 200 Speed 28-27-26/rest 3 minutes5. Cool down Sesi petang-same1. 2 x 500 Speed 56-58 seconds 400/rest 15 minutes2. 5 x 200 Speed 32-30-28-27-26/rest 3 minutes-sameTuesday Sesi pagi1. Warm-up: cross country football 15 minute2. Flexibility Exercises dynamic and static (PNF)3. 6 x 200 speed 27 seconds/rest 3 minutes4. 5 x 20 seconds long rope resistance runs speed slow/rest 3 minutes5. Cool down Sesi petang-same1. 6 x 200 speed 27 seconds/rest walk back2.8 x 20 seconds long rope resistance runs speed slow/rest 3 minutes-sameBy: Jekius-Sport science Coach Level III 8
  9. 9. WorkoutsWednesday Sesi pagi1. Warm-up: 800meter running jog2. Flexibility Exercises dynamic and static (PNF)3. 2 x 400 Speed 56-54-52 seconds/rest 10 minutes(pra-test 1)4. 4 x 150short hill runs speed fast/rest walk back5. 5 x 100 short hill runs speed fast/rest walk back6. Cool down Sesi petang-same1. 3 x 300 Speed 42 seconds/rest 5 minutes2. 4 x 100 short hill runs speed fast/rest walk back3. 6 x 80 short hill runs speed fast/rest walk back-sameThursday Sesi pagi1 Warm-up: 1200meter running jog2. Flexibility Exercises dynamic and static (PNF)3. 3 x 200 speed 26-25-24 seconds/rest walk 2004. 3 x 150 (build-ups) speed slow-medium-fast/rest walk back5. Cool down Sesi petang-same1. 1 x 400m (pra-test 2)2. 3 x 200 speed 26-25-24 seconds/rest walk 2003. 3 x 150 (build-ups) speed slow-medium-fast/rest walk back-sameBy: Jekius-Sport science Coach Level III 9
  10. 10. WorkoutsFriday Sesi pagi1. Warm-up: Dynamic and static2. Flexibility Exercisesand static(PNF)3. 3 x 200 speed 26 seconds/rest walk 2004. 1600 relay5. Cool down Sesi petang-same1. 1 x 400m-54 sec2. 3 x 200 speed 26 seconds/rest walk 2003. 1600 relay-sameSaturdayWarm up (PNF)Meet-multy traning 60 minuteCool down (PNF)SundayWarm up (PNF)To do some cross country running, about 20 minsCool down (PNF)By: Jekius-Sport science Coach Level III 10
  11. 11. Workouts4. MINGGU KEEMPAT (11-17/03/2013) – intensity 65-80%Monday1 Warm-up: 1200 running jog2. Flexibility Exercises dynamic and static (PNF)3. 1 x 450 speed 55 second 400/rest 15 minutes4. 3 x 200 speed 26-25-24 seconds/rest walk 2005. Cool down (PNF)Tuesday1. Warm-up: 800meter jog2. Flexibility Exercisesdynamic and static (PNF)3. 4 x 300 speed 42/rest 5 minutes4. 4 x 200 speed 28-27-26-25/rest 3 minutes5. Cool down (PNF)Wednesday1. Warm-up: 800m jog2. Flexibility Exercises dynamic and static (PNF)3. 1 x 320 speed fast/rest 15 minutes4. 3 x 200 speed 26-25-24 seconds/rest walk 2005. 8 x 80 meters short hill speed fast/rest walk back6. Cool down (PNF)By: Jekius-Sport science Coach Level III 11
  12. 12. WorkoutsThursday1. Warm-up: 800meter jog2. Flexibility Exercises dynamic and static (PNF)3. 3 sets speed makers speed fast/rest jog (50 meter all out sprints--50 meter swing down--50 meter slow jog-repeat until 4 all-out sprintsare done) 3 minutes rest between sets.4. Cool down (PNF)Friday1. Warm-up: 1200meter jog2. Flexibility Exercises dynamic and static (PNF)3. 2 x 200 speed 26 seconds/rest walk 2004. 1600 relay5. Cool down (PNF)SaturdayWarm up (PNF)Meet-30 minute jog and walk-intensiti 60%Cool down (PNF)SundayWarm up (PNF)Multy traning exmp: touch ragby, touch football-60 minuteCool down (PNF)By: Jekius-Sport science Coach Level III 12

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