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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