TRAINING PROGRAM IN WUSHU (SANDA)

VALNAT TEAM (MEN AND WOMEN)

SY 2017 -2018
Prepared by: Mr. Arnel F. Almazan
Coach

Periodization of Training
Training Phase Time Frame
Preparation Period June
Pre Competition July - October
Competition November - January
Transition Period February - March

 Target Tournament – January 2018

Time Frame Training Activity

JUNE Preparation Period
Objectives:
1. During this period the athlete must raise the
higher level of conditioning as high as possible
2. Physical Fitness assessment is executed .
3. Preparation period is divided into general and
specific
Week 1 - PFT (HRF & SRF)
- Cardiovascular exercises
- Improving reaction time activities
- Agility improving activities
- Muscular strengthening activities
Week 2 - Upper body strengthening (extremities and
abdominal muscle)
- Increase endurance and muscular strength and
exercises intensity to 60%.
Week 3-4 - Increase intensity on lower body
strengthening exercise, endurance, agility and
reaction time .
Week 1 - Maintenance of the other fitness components
develops.
- Upper and lower body strengthening
exercises.
Week 2-3 - Endurance and strength
- Agility drills
- Reaction time drilss
Week 4 - Train for specific exercise for agility and
strength.
June
Week 1 - Continue in the increase of the intensity and
duration of the fitness exercises.
- Train for more specific agility and strength
exercises
Week 2-3 - Maintain intensity of duration of all exercises.
Week 4 - Fitness test (1st evaluation)
- Decrease in intensity in some activities.
- Gradual increase to reaction time, muscular
strength activities and agility drills.
July Pre- Competition Period
Objectives:
1. Introduction of basic skills in Wushu (sanda).
2. Maintenance of fitness level
3. Focus on individual skills
4. Transitional drills from basic skills to
intermediate to advance drills.
Week 1-2 - Introduction to basic skills
- General skills
(punching,kicking,blocking,footworks,stance
and take down )
- Specific skills (jabbing,hook and uppercut
punches,roundhouse kicks specialized
footworks and stance positioning)
- Basic drills in punching and kicking(individual)
Week 3-4 - -Individual-Dual drills
1. Punching
 2. Kicking
3. Blocking

August
Week 1-4 Individual –Dual drills
1. Punching
2. Kicking
3. Blocking
4. Take down
5. Footworks
6. Stances
7. Techniques in offensive and defensive strategy
in sanda.
September Advance System Drills
Week 1-3 -Sparring Drills on GENERAL sports skills (punching
and kicking combinations,defensive stances)
- Sparring Advance drills on SPECIFIC sports
skills(jabbing,hooking ,straight punches and specific
kicks)

Week 4 - Concentrated on advance drills

- Injecting some of the techniques in offensive
and defense.
- Sparring sessions
- Fitness testing (2nd evaluation)
October
Week 1 - Transition drills
- Additional intensities or set in drills
Week 2 - Coach controlled drills for both GENERAL and
SPECIFIC skills
- Sparring session
Week 3 - Coach initiated drills
- Offensive and Defensive drills
Week 4 - Coach and player initiated drills
- Offensive drills
- Sparring session drills
- Transition drills
 November-December COMPETITION PERIOD
Objectives:
1. Maintenance of fitness level
2. More on individual/dual drills and strategies
Week 1-4 1. Maintain fitness level
2. Basic skill drills
3. Tune-up sparring sessions
Week 5-6 - Maintain fitness level
- CHRISTMAS break(meet at least 3 sessions)
January
Week 1-4 - Recovery activities due to Christmas break
- Tune up sparring sessions
- Maintain skills and fitness level
- Individual progression review
February-March Transition period
Objectives:
- Recuperation from the long competition and
training period
- Rest and relaxation
- Maintenance of fitness level through
participation in other sports (Cross training)

Prepared by:

ARNEL F. ALMAZAN
Combative Sports Coach
MAPEH, Teacher -1

Noted by:

LAWRENCE JAY S. SEDILLA

MAPEH Department Head