|
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
|
|||||||||||||||