selamat datang

welcome,
selamat datang teman,


dimohonkan kepada teman-teman yang membuka file tugas kuliah agar menjadikannya hanya sebagai referensi, dan bukan untuk di copy-paste, terima kasih...


search

Minggu, 07 April 2013

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