MINISTRY OF SPORTS AND YOUTH AFFAIRS
GYM
2014-2015 YEAR, SPORTS & EDUCATION INTEGRATED TRAINING COURSES CONDITIONING, STRENGTH & POWER TRAINING SCHEDULE
|
No |
Day |
Morning Session (05:30 - 07:00) |
Evening Session (15:00-17:00) |
||||
| Sports Discipline |
Athlts |
Sports Discipline |
Athlts |
||||
|
1 |
Mon |
Boxing Karatedo Pancaksilat Volley ball |
18 18 20 20 |
Basketball Wushu Sailing U – 14 |
20 30 12 23 |
||
|
Total |
76 |
Total |
85 |
||||
|
2 |
Tue |
Cycling Judo Badminton Sepaktakraw |
20 20 12 24 |
Archery Futsal Swimming Tennis |
10 24 20 12 |
||
|
Total |
76 |
Total |
66 |
||||
|
3 |
Wed |
Athletics Shooting Table Tennis |
60 12 12
|
Pancaksilat Karatedo Women Football Wushu |
20 18 25 30 |
||
|
Total |
84 |
Total |
93 |
||||
|
4 |
Thu |
Cycling Badminton Judo Gymmastic |
20 12 20 12 |
Taekwondo Boxing Sepaktakraw Volley ball |
20 18 24 20 |
||
|
Total |
64 |
Total |
82 |
||||
|
5 |
Fri |
Athletics Sailing Chess |
60 12 12 |
Archery Women Football U – 16 Shooting |
10 25 23 12 |
||
|
Total |
84 |
Total |
70 |
||||
|
6 |
Sat |
Futsal Basketball Swimming Tennis |
24 20 20 12 |
Biliard & Snooker Table Tennis Weight lifting Golf |
5 12 20 12 |
||
|
Total |
76 |
Total |
49 |
||||
GYM & FITNESS CENTRETRAINING MENU (WORKOUT PLAN)
1. Warming - Up & Stretching
Warming - Down & Stretching and Others
2. Ladder Exercises
3. A.B.C - Exercise, Basic Endurance
- Sprint - 30 m, 50m, 100 m & Others
4. Core Exercises (1, 2) for Abdominal Muscles
5. Strength Circuit Training
6. Plyometric Training
7. Muscles Development
- Strength Development
- Power Training
8. Strength Endurance Training
- Speed Endurance Training
9. Flexibility Exercises
10.Specific Muscles Power and Strength Balance of the Body for each of the Sport Discipline.
Ladder Exercises
Core Training Exercises
Core Exercises
