Ini adalah ringkasan pelan selama 13 minggu, sila aturkan jadual mengikut kesesuaian sendiri supaya komitmen lain tidak terjejas…
Macro Periodization Focus
Week 2: Muscles Endurance Transition to Muscle Hyperthrophy
Week 3: Muscles Hyperthrophy (10 reps x 4 sets)
Week 4: Muscles Hyperthrophy (Drop Sets: 10-8-8-6 = 4 sets)-with an increased loads in each set
Week 5: Muscles Hyperthrophy (Drop Sets: 10-8-8-6)-with an increased loads in each set
Week 6: Muscles Hyperthrophy (Drop Sets: 10-8-6-6)-with an increased loads in each set
Week 7: Muscles Hyperthrophy (Drop Sets: 10-8-6-6)-with an increased loads in each set
Week 8: Deloading Transition to Muscles Strength (5-5-5-5 reps = 4 sets)
Week 9: Muscles Strength (5-5-5-5 reps = 4 sets)
Week 10: Muscles Strength (5-5-3-3 reps = 4 sets)
Week 11-13: Muscle Power/Speed + Functional Drills (Sport Specific)
Nota: Reps or repeats adalah jumlah ulangan sesuatu latihan untuk menjadi satu set
Set adalah himpunan ulangan sesuatu latihan
Sila search di YouTube untuk lebih mudah memahamkan jenis latihan yang perlu dilakukan.
YouTube yer jgn cari di RedTube plak, lain yang jumpa nanti…. 😀
