post competition
10:15 AM
Post competition 2times training
Day
|
Time
|
Events
|
||||
Training type | Sprint | long jump | high jump | shot putt | ||
Mon | Rest | |||||
Tue | skill training | yes | yes | |||
Wed | fitness training | yes | yes | yes | yes | |
Thu | Rest |
|||||
Fri | skill training | yes | yes | |||
Sat | Rest | |||||
Sun |
Rest
|
peak season training
10:03 AM
Peak competition (1 month)-5 days training
Day | Time |
Events
|
||||||
training type | Sprint | long jump | high jump | Shot putt | ||||
Mon | skill |
yes
|
yes
|
yes
|
||||
Tue | skill | yes | yes | yes | ||||
Wed | fitness | yes | yes | yes | yes | |||
Thu | skill | yes | yes | yes | ||||
Fri | skill | yes |
yes
|
yes
|
||||
Sat |
skill
|
yes |
yes
|
yes
|
yes
|
|||
Sun |
rest all
|
Pre peak training schedule
4:22 PM
Pre peak competition -3 days training
Day
|
Time
|
Events
|
||||
Training type | Sprint | long jump | high jump | shot putt | ||
Mon | Rest | |||||
Tue | skill training | yes | yes | |||
Wed | fitness training | yes | yes | yes | yes | |
Thu | skill training | yes | yes | |||
Fri | circuit/fartlek training | yes | yes | yes | yes | |
Sat | Rest | |||||
Sun |
Rest
|
timetable compact
5:07 PM
1
|
2
|
3
|
4
|
5
|
6
|
7
|
8
|
9
|
10
|
11
|
||
7.20-
7.50
|
7.50-
8.20
|
8.20-
8.50
|
8.50-
9.20
|
9.20-
9.40
|
9.40-
10.10
|
10.10-
10.40
|
10.40-
11.10
|
11.10-
11.40
|
11.40-
12.10
|
12.10-
12.40
|
12.40-
1.10
|
|
MON
|
||||||||||||
TUE
|
PJPK
5UM
|
PJPK
5UPM
|
PJ
1UKM
|
PJPK
5UITM
|
PK
1UIAM
|
PK
1USM
|
||||||
WED
|
PJ
1UKM
|
PJPK
5UPM
|
PK
1UKM
|
|||||||||
THU
|
PJPK
5UM
|
PJ
1UITM
|
PJPK
5UKM
|
PK
1UITM
|
PK
1UM
|
PK
1UPM
|
||||||
7.20-
7.40
|
7.40-
8.10
|
8.10-
8.40
|
8.40-
9.10
|
9.10-
9.30
|
9.30
- 10.00
|
10.00-
10.30
|
10.30-
11.00
|
11.00-
11.30
|
11.30-
12.00
|
|||
FRI
|
Bacaan
yaasin
|
PJPK
5UKM
|
PJPK
5UITM
|
PJ
1UITM
|