1. Dasar Latihan bebanan
    • Manfaat latihan bebanan
    • Peningkatan Prestasi Sukan
    Foundation of Weight Training
    • Benefits of weight Training
    • Enhancing Sport Performance

2. Latihan bebanan dan Tubuh Anda
    • Perubahan Badan terhadap Latihan bebanan Struktur dan Kekuatan Otot
    Weight Training and Anatomy
    • Reaction of human body towards weight training, structure and muscular strength

3. Prinsip Latihan Bebanan
    • Latihan Bebanan sebagai Sebahagian dari Keseluruhan Program Kebugaran
    • Mengembangkan Kekuatan dan Daya
   Principles of Weight Training
   • Weight training as part of conditioning program
   • Building Muscular Strength and Endurance

4. Bagaimana latihan bebanan meningkatkan Prestasi
    • Overload, Spesifikasi Latihan, Perbezaan Individu, Reversibility
    • Jenis Latihan (Latihan isometrik & Latihan Isotonik)
    How the weight training enhancing sport performance
    • Overloading, specificity, individual differences, reversibility
    • Type of training (Isometric and isotonic)

5. Persiapan
    Latihan beban tanpa Pemberat
    Struktur Program Latihan bebanan
    Preparation
    • Body weight training
    • Structure of weight training program

6. Menggabungkan latihan bebanan dengan Sukan dan latihan Lain
    • Melihat
    • Teknik Lifting
    • Pernafasan
    Combination of weight training and sport
    • Observation
    • Lifting technique
    • Breathing

7. Pembangunan otot Dada & Bahu Latihan untuk membina otot dada & Bahu
    Developing chest muscles and shoulder muscles

8. Mengembangkan otot tangan Latihan untuk membina otot tangan
    Developing arm muscles

9. Mengembangkan otot leher dan belakang
    • Latihan otot leher dan belakang
    Developing Back muscles

10. Membangun Otot abdomen Perut dan flexor Hip
     Developing Abdominal Muscles

11. Mengembangkan Hilir badan
     • Latihan Multijoint Lower-Tubuh Bantu Latihan untuk Hilir badan
      Developing Lower Body Muscles

12. Latihan untuk Mengembangkan Speed dan Power
     • Plyometric dan Latihan Kelajuan Menggabungkan latihan bebanan dan Latihan
     Developing Speed and power

13. Nutrisi untuk Latihan bebanan
     • Perancangan Diet Sihat
     • Peranan Latihan bebanan dan nutrisi
      Nutrition and weight training

14. Nutrisi untuk Latihan Bebanan
     • Diet dan Prestasi
     • Anabolic Steroid
      Nutrition and Weight Training

Athletes or coaching trainers, fitness instructors, or participants who are interested to learn this course.

Participants can choose a certification as below:

• Certificate of Achievement (with assessment)
• Certificate of Completion (without assessment)