program latihan strenght hypertropi (1,5 bulan) herdiansyah agus

Metode hypertropi
Beban latihan 30 – 60 %
Repetisi : korelasi antara 30% (14x) sampai 60% (8x)
Gerak (irama kontraksi) perlahan
gerakan	1			2			3			4			5			6			7			8			9			10			11			12			13			14			15			16			17			18
	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set	beban	repetisi	set
Chest press	14,211	14	3	14,211	14	4	14,211	14	5	18,948	12	3	18,948	12	4	18,948	12	5	23,685	10	3	23,685	10	4	23,685	10	5	23,685	10	3	23,685	10	4	23,685	10	5	18,948	12	3	18,948	12	4	18,948	12	5	14,211	14	3	14,211	14	4	14,211	14	5
Squat	31,578	14	3	31,578	14	4	31,578	14	5	42,104	12	3	42,104	12	4	42,104	12	5	52,63	10	3	52,63	10	4	52,63	10	5	52,63	10	3	52,63	10	4	52,63	10	5	42,104	12	3	42,104	12	4	42,104	12	5	31,578	14	3	31,578	14	4	31,578	14	5
Baterfly atau pectoral deck	19,737	14	3	19,737	14	4	19,737	14	5	26,316	12	3	26,316	12	4	26,316	12	5	32,895	10	3	32,895	10	4	32,895	10	5	32,895	10	3	32,895	10	4	32,895	10	5	26,316	12	3	26,316	12	4	26,316	12	5	19,737	14	3	19,737	14	4	19,737	14	5
punggung dan perut (duduk)	27,069	14	3	27,069	14	4	27,069	14	5	36,092	12	3	36,092	12	4	36,092	12	5	45,115	10	3	45,115	10	4	45,115	10	5	45,115	10	3	45,115	10	4	45,115	10	5	36,092	12	3	36,092	12	4	36,092	12	5	27,069	14	3	27,069	14	4	27,069	14	5
rowing	16,842	14	3	16,842	14	4	16,842	14	5	22,456	12	3	22,456	12	4	22,456	12	5	28,07	10	3	28,07	10	4	28,07	10	5	28,07	10	3	28,07	10	4	28,07	10	5	22,456	12	3	22,456	12	4	22,456	12	5	16,842	14	3	16,842	14	4	16,842	14	5
Leg press	54,135	14	3	54,135	14	4	54,135	14	5	72,18	12	3	72,18	12	4	72,18	12	5	90,225	10	3	90,225	10	4	90,225	10	5	90,225	10	3	90,225	10	4	90,225	10	5	72,18	12	3	72,18	12	4	72,18	12	5	54,135	14	3	54,135	14	4	54,135	14	5
tarik lengan arah perut (alat rowing)	17,763	14	3	17,763	14	4	17,763	14	5	23,684	12	3	23,684	12	4	23,684	12	5	29,605	10	3	29,605	10	4	29,605	10	5	29,605	10	3	29,605	10	4	29,605	10	5	23,684	12	3	23,684	12	4	23,684	12	5	17,763	14	3	17,763	14	4	17,763	14	5
sit up	30%	14	3	30%	14	4	30%	14	5	40%	12	3	40%	12	4	40%	12	5	50%	10	3	50%	10	4	50%	10	5	50%	10	3	50%	10	4	50%	10	5	40%	12	3	40%	12	4	40%	12	5	30%	14	3	30%	14	4	30%	14	5
dorong lengan (alat squat)	9,288	14	3	9,288	14	4	9,288	14	5	12,384	12	3	12,384	12	4	12,384	12	5	15,48	10	3	15,48	10	4	15,48	10	5	15,48	10	3	15,48	10	4	15,48	10	5	12,384	12	3	12,384	12	4	12,384	12	5	9,288	14	3	9,288	14	4	9,288	14	5
back up	30%	14	3	30%	14	4	30%	14	5	40%	12	3	40%	12	4	40%	12	5	50%	10	3	50%	10	4	50%	10	5	50%	10	3	50%	10	4	50%	10	5	40%	12	3	40%	12	4	40%	12	5	30%	14	3	30%	14	4	30%	14	5
side by side	21,054	14	3	21,054	14	4	21,054	14	5	28,072	12	3	28,072	12	4	28,072	12	5	35,09	10	3	35,09	10	4	35,09	10	5	35,09	10	3	35,09	10	4	35,09	10	5	28,072	12	3	28,072	12	4	28,072	12	5	21,054	14	3	21,054	14	4	21,054	14	5
pinggul	30%	14	3	30%	14	4	30%	14	5	40%	12	3	40%	12	4	40%	12	5	50%	10	3	50%	10	4	50%	10	5	50%	10	3	50%	10	4	50%	10	5	40%	12	3	40%	12	4	40%	12	5	30%	14	3	30%	14	4	30%	14	5

program latihan dari hasil tes repetisi maksimal herdiansyah agus (6 april 2013)

Metode hypertropi

Beban latihan 30 – 60 %

Repetisi : korelasi antara 30% (14x) sampai 60% (8x)

Gerak (irama kontraksi) perlahan

no	Nama gerakan atau alat	100% kekuatan maksimal (Kg)	30%	35%	40%	45%	50%	55%	60%
1	Squat	105.26	31.578	36.841	42.104	47.367	52.63	57.893	63.156
2	Leg press	180.45	54.135	63.1575	72.18	81.2025	90.225	99.2475	108.27
3	leg extension		0	0	0	0	0	0	0
4	leg curl		0	0	0	0	0	0	0
5	Baterfly atau pectoral deck	65.79	19.737	23.0265	26.316	29.6055	32.895	36.1845	39.474
6	Chest press	47.37	14.211	16.5795	18.948	21.3165	23.685	26.0535	28.422
7	byceps (preacher curl bench)		0	0	0	0	0	0	0
8	sit up		0	0	0	0	0	0	0
9	back extension (back up)		0	0	0	0	0	0	0
10	rowing	56.14	16.842	19.649	22.456	25.263	28.07	30.877	33.684
11	tarik lengan arah perut (alat rowing)	59.21	17.763	20.7235	23.684	26.6445	29.605	32.5655	35.526
12	dorong lengan (alat squat)	30.96	9.288	10.836	12.384	13.932	15.48	17.028	18.576
13	punggung dan perut (duduk)	90.23	27.069	31.5805	36.092	40.6035	45.115	49.6265	54.138
14	side by side	70.18	21.054	24.563	28.072	31.581	35.09	38.599	42.108

Metode neural activation

Beban latihan (inrtensitas) tinggi di atas 80 %

Repetisi sedikit (4 repetisi)

Gerak kontraksi cepat

no	Nama gerakan atau alat	100% kekuatan maksimal (Kg)	80%	85%	90%	95%
1	Squat	105.26	84.208	89.471	94.734	99.997
2	Leg press	180.45	144.36	153.383	162.405	171.4275
3	leg extension		0	0	0	0
4	leg curl		0	0	0	0
5	Baterfly atau pectoral deck	65.79	52.632	55.9215	59.211	62.5005
6	Chest press	47.37	37.896	40.2645	42.633	45.0015
7	byceps (preacher curl bench)		0	0	0	0
8	sit up		0	0	0	0
9	back extension (back up)		0	0	0	0
10	rowing	56.14	44.912	47.719	50.526	53.333
11	tarik lengan arah perut (alat rowing)	59.21	47.368	50.3285	53.289	56.2495
12	dorong lengan (alat squat)	30.96	24.768	26.316	27.864	29.412
13	punggung dan perut (duduk)	90.23	72.184	76.6955	81.207	85.7185
14	side by side	70.18	56.144	59.653	63.162	66.671

Metode orthodox konservatif

Intensitas (beban latihan) 40 - 60 %

Repetisi 8 - 12 repetisi

no	Nama gerakan atau alat	100% kekuatan maksimal (Kg)	40%	45%	50%	55%	60%
1	Squat	105.26	42.104	47.367	52.63	57.893	63.156
2	Leg press	180.45	72.18	81.2025	90.225	99.2475	108.27
3	leg extension		0	0	0	0	0
4	leg curl		0	0	0	0	0
5	Baterfly atau pectoral deck	65.79	26.316	29.6055	32.895	36.1845	39.474
6	Chest press	47.37	18.948	21.3165	23.685	26.0535	28.422
7	byceps (preacher curl bench)		0	0	0	0	0
8	sit up		0	0	0	0	0
9	back extension (back up)		0	0	0	0	0
10	rowing	56.14	22.456	25.263	28.07	30.877	33.684
11	tarik lengan arah perut (alat rowing)	59.21	23.684	26.6445	29.605	32.5655	35.526
12	dorong lengan (alat squat)	30.96	12.384	13.932	15.48	17.028	18.576
13	punggung dan perut (duduk)	90.23	36.092	40.6035	45.115	49.6265	54.138
14	side by side	70.18	28.072	31.581	35.09	38.599	42.108

Metode TCSS (time control speed strength)

Intensitas beban latihan 30 - 80 %

Repetisi : maksimal 5 repetisi

Istirahat 3" sampai 15" antara setiap repetisi

Istirahat 60" antara setiap sub set

Istirahat 2 sampai 3 menit antara setiap set

no	Nama gerakan atau alat	100% kekuatan maksimal (Kg)	30%	35%	40%	45%	50%	55%	60%	65%	70%	75%	80%
1	Squat	105.26	31.578	36.841	42.104	47.367	52.63	57.893	63.156	68.419	73.682	78.945	84.208
2	Leg press	180.45	54.135	63.1575	72.18	81.2025	90.225	99.2475	108.27	117.293	126.315	135.338	144.36
3	leg extension		0	0	0	0	0	0	0	0	0	0	0
4	leg curl		0	0	0	0	0	0	0	0	0	0	0
5	Baterfly atau pectoral deck	65.79	19.737	23.0265	26.316	29.6055	32.895	36.1845	39.474	42.7635	46.053	49.3425	52.632
6	Chest press	47.37	14.211	16.5795	18.948	21.3165	23.685	26.0535	28.422	30.7905	33.159	35.5275	37.896
7	byceps (preacher curl bench)		0	0	0	0	0	0	0	0	0	0	0
8	sit up		0	0	0	0	0	0	0	0	0	0	0
9	back extension (back up)		0	0	0	0	0	0	0	0	0	0	0
10	rowing	56.14	16.842	19.649	22.456	25.263	28.07	30.877	33.684	36.491	39.298	42.105	44.912
11	tarik lengan arah perut (alat rowing)	59.21	17.763	20.7235	23.684	26.6445	29.605	32.5655	35.526	38.4865	41.447	44.4075	47.368
12	dorong lengan (alat squat)	30.96	9.288	10.836	12.384	13.932	15.48	17.028	18.576	20.124	21.672	23.22	24.768
13	punggung dan perut (duduk)	90.23	27.069	31.5805	36.092	40.6035	45.115	49.6265	54.138	58.6495	63.161	67.6725	72.184
14	side by side	70.18	21.054	24.563	28.072	31.581	35.09	38.599	42.108	45.617	49.126	52.635	56.144