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Rabu, 03 April 2013

Kekuatan maksimal dan program latihan kekuatan


Nama : Herdiansyah Agus






Usia : 21 tahun






Berat : 55 Kg
Tanggal tes : 26 maret 2013
























Hasil tes kekuatan maksimal






no
Nama gerakan atau alat
Beban (Kg)
Repetisi (x)
Intensitas (%)



1
Squat
70
7
65



2
Leg press
100
8
60



3
leg extension
50
2
90



4
leg curl
70
8
60



5
Baterfly atau pectoral deck
45
3
80



6
Chest press
60
3
80



7
byceps (preacher curl bench)
10
4
80



8
sit up
10
6
70



9
back extension (back up)
20
8
60





















Kekuatan maksimal






no
Nama gerakan atau alat
Beban (Kg)
Repetisi (x)
Intensitas (%)
95% kekuatan maksimal (Kg)
100% kekuatan maksimal (Kg)


1
Squat
70
7
65
107.6
113.26


2
Leg press
100
8
60
166.6
175.36


3
leg extension
50
2
90
55.5
58.42


4
leg curl
70
8
60
116.6
122.73


5
Baterfly atau pectoral deck
45
3
80
52.94
55.72


6
Chest press
60
3
80
75
78.94


7
byceps (preacher curl bench)
10
4
80
12.5
13.66


8
sit up
10
6
70
14.28
15.03


9
back extension (back up)
20
8
60
33.33
35.08













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)
Beban latihan
Beban latihan


30 % (Kg)
 60% (Kg)


1
Squat
113.26
33.978
67.956


2
Leg press
175.36
52.608
105.216


3
leg extension
58.42
17.526
35.052


4
leg curl
122.73
36.819
73.638


5
Baterfly atau pectoral deck
55.72
16.716
33.432


6
Chest press
78.94
23.682
47.364


7
byceps (preacher curl bench)
13.66
4.098
8.196


8
sit up
15.03
4.509
9.018


9
back extension (back up)
35.08
10.524
21.048









no
Nama gerakan atau alat
100% kekuatan maksimal (Kg)
30 % (Kg)
35%
40%
45%
50%
55%
 60% (Kg)

1
Squat
113.26
33.98
39.64
45.3
50.97
56.63
62.3
67.96
2
Leg press
175.36
52.61
61.38
70.14
78.91
87.68
96.4
105.2
3
leg extension
58.42
17.53
20.45
23.37
26.29
29.21
32.1
35.05
4
leg curl
122.73
36.82
42.96
49.09
55.23
61.37
67.5
73.64
5
Baterfly atau pectoral deck
55.72
16.72
19.5
22.29
25.07
27.86
30.6
33.43
6
Chest press
78.94
23.68
27.63
31.58
35.52
39.47
43.4
47.36
7
byceps (preacher curl bench)
13.66
4.098
4.781
5.464
6.147
6.83
7.51
8.196
8
sit up
15.03
4.509
5.261
6.012
6.764
7.515
8.27
9.018
9
back extension (back up)
35.08
10.52
12.28
14.03
15.79
17.54
19.3
21.05



























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)
Beban latihan
80 % (Kg)
1
Squat
113.26
90.608
2
Leg press
175.36
140.288
3
leg extension
58.42
46.736
4
leg curl
122.73
98.184
5
Baterfly atau pectoral deck
55.72
44.576
6
Chest press
78.94
63.152
7
byceps (preacher curl bench)
13.66
10.928
8
sit up
15.03
12.024
9
back extension (back up)
35.08
28.064

no
Nama gerakan atau alat
100% kekuatan maksimal (Kg)
80 % (Kg)
85%
90%
95%

1
Squat
113.26
90.61
96.27
101.9
107.6
2
Leg press
175.36
140.3
149.1
157.8
166.6
3
leg extension
58.42
46.74
49.66
52.58
55.5
4
leg curl
122.73
98.18
104.3
110.5
116.6
5
Baterfly atau pectoral deck
55.72
44.58
47.36
50.15
52.93
6
Chest press
78.94
63.15
67.1
71.05
74.99
7
byceps (preacher curl bench)
13.66
10.93
11.61
12.29
12.98
8
sit up
15.03
12.02
12.78
13.53
14.28
9
back extension (back up)
35.08
28.06
29.82
31.57
33.33




Metode orthodox konservatif


Intensitas (beban latihan) 40 - 60 %


Repetisi 8 - 12 repetisi







no
Nama gerakan atau alat
100% kekuatan maksimal (Kg)
Beban latihan
Beban latihan
40 % (Kg)
 60% (Kg)
1
Squat
113.26
45.304
67.956
2
Leg press
175.36
70.144
105.216
3
leg extension
58.42
23.368
35.052
4
leg curl
122.73
49.092
73.638
5
Baterfly atau pectoral deck
55.72
22.288
33.432
6
Chest press
78.94
31.576
47.364
7
byceps (preacher curl bench)
13.66
5.464
8.196
8
sit up
15.03
6.012
9.018
9
back extension (back up)
35.08
14.032
21.048

no
Nama gerakan atau alat
100% kekuatan maksimal (Kg)
40 % (Kg)
45%
50%
55%
 60% (Kg)

1
Squat
113.26
45.3
50.97
56.63
62.29
67.96
2
Leg press
175.36
70.14
78.91
87.68
96.45
105.2
3
leg extension
58.42
23.37
26.29
29.21
32.13
35.05
4
leg curl
122.73
49.09
55.23
61.37
67.5
73.64
5
Baterfly atau pectoral deck
55.72
22.29
25.07
27.86
30.65
33.43
6
Chest press
78.94
31.58
35.52
39.47
43.42
47.36
7
byceps (preacher curl bench)
13.66
5.464
6.147
6.83
7.513
8.196
8
sit up
15.03
6.012
6.764
7.515
8.267
9.018
9
back extension (back up)
35.08
14.03
15.79
17.54
19.29
21.05




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)
Beban latihan
Beban latihan
30 % (Kg)
 80% (Kg)
1
Squat
113.26
33.978
90.608
2
Leg press
175.36
52.608
140.288
3
leg extension
58.42
17.526
46.736
4
leg curl
122.73
36.819
98.184
5
Baterfly atau pectoral deck
55.72
16.716
44.576
6
Chest press
78.94
23.682
63.152
7
byceps (preacher curl bench)
13.66
4.098
10.928
8
sit up
15.03
4.509
12.024
9
back extension (back up)
35.08
10.524
28.064

no
Nama gerakan atau alat
30 % (Kg)
35%
40%
45%
50%
55%
60%
65%
70%
75%
80% (Kg)

1
Squat
33.98
39.64
45.3
50.97
56.63
62.3
67.96
73.62
79.28
84.95
90.61
2
Leg press
52.61
61.38
70.14
78.91
87.68
96.4
105.2
114
122.8
131.5
140.3
3
leg extension
17.53
20.45
23.37
26.29
29.21
32.1
35.05
37.97
40.89
43.82
46.74
4
leg curl
36.82
42.96
49.09
55.23
61.37
67.5
73.64
79.77
85.91
92.05
98.18
5
Baterfly atau pectoral deck
16.72
19.5
22.29
25.07
27.86
30.6
33.43
36.22
39
41.79
44.58
6
Chest press
23.68
27.63
31.58
35.52
39.47
43.4
47.36
51.31
55.26
59.21
63.15
7
byceps (preacher curl bench)
4.098
4.781
5.464
6.147
6.83
7.51
8.196
8.879
9.562
10.25
10.93
8
sit up
4.509
5.261
6.012
6.764
7.515
8.27
9.018
9.77
10.52
11.27
12.02
9
back extension (back up)
10.52
12.28
14.03
15.79
17.54
19.3
21.05
22.8
24.56
26.31
28.06


Contoh program latihan untuk membangun otot



sistem 5 set




Intensitas 50 %




Repetisi 10 repetisi




Intenval 1 - 2 menit











no
Nama gerakan atau alat
100% kekuatan maksimal (Kg)
Beban latihan



50 % (Kg)



1
Squat
113.26
56.63



2
Leg press
175.36
87.68



3
leg extension
58.42
29.21



4
leg curl
122.73
61.365



5
Baterfly atau pectoral deck
55.72
27.86



6
Chest press
78.94
39.47



7
byceps (preacher curl bench)
13.66
6.83



8
sit up
15.03
7.515



9
back extension (back up)
35.08
17.54




Contoh program latihan untuk memperbaiki koordinasi intramuskuler



sistem 8 set




Intensitas 80 %




Repetisi 4 repetisi











no
Nama gerakan atau alat
100% kekuatan maksimal (Kg)
Beban latihan



80 % (Kg)



1
Squat
113.26
90.608



2
Leg press
175.36
140.288



3
leg extension
58.42
46.736



4
leg curl
122.73
98.184



5
Baterfly atau pectoral deck
55.72
44.576



6
Chest press
78.94
63.152



7
byceps (preacher curl bench)
13.66
10.928



8
sit up
15.03
12.024



9
back extension (back up)
35.08
28.064