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<![CDATA[The Application of Short Interval Training Method Based on High Maximum Aerobic Speed Capacity to Improve Aerobic Capacity ]]>
<![CDATA[Sindy Fitri Yunita]]>;
<![CDATA[Dikdik Zafar Sidik]]>;
<![CDATA[Fitri Rosdiana]]>;
<![CDATA[Sendi Cornelia]]>
<![CDATA[ Journal of Physical Education Health and Sport Vol. 12 No. 1 (2025) ]]>
Publisher : <![CDATA[Universitas Negeri Semarang ]]>
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DOI: 10.15294/jpehs.v12i1.31822
<![CDATA[Aerobic capacity is a crucial component of an athlete’s performance, especially in team sports like futsal, which require high endurance. Short Interval Training (SIT) has been widely used to improve aerobic capacity; however, individualized approaches based on Maximum Aerobic Speed (MAS) remain limited. This study aims to investigate the effect of a SIT program based on high MAS on the aerobic capacity among female futsal athletes. An experimental method with a one-group pretest–posttest design was used, involving five athletes from the Student Activity Unit at Universitas Pendidikan Indonesia. Participants underwent 16 training sessions over 8 weeks, with intensities set at ≥95% of each athlete’s maximal effort. VO₂max was measured before and after the training program. Statistical analysis using a paired sample t-test showed a significant improvement in VO₂max from 39.39 to 40.73 ml/kg/min (p = 0.004, p < 0.05). This approach allows for better training precision and physiological adaptation by adjusting workloads according to each athlete’s aerobic threshold. These findings indicate that SIT program based on high MAS is effective in improving aerobic capacity and enhancing recovery during the match. The results support the implementation of SIT program based on high MAS as an efficient and personalized training strategy for athlete conditioning programs. ]]>
<![CDATA[Effectiveness of Interval Training Using Maximum Aerobic Speed (MAS) to Improve Aerobic Capacity ]]>
<![CDATA[Indah Nurwulan]]>;
<![CDATA[Dikdik Zafar Sidik]]>;
<![CDATA[Fitri Rosdiana]]>
<![CDATA[ Journal of Physical Education Health and Sport Vol. 12 No. 1 (2025) ]]>
Publisher : <![CDATA[Universitas Negeri Semarang ]]>
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DOI: 10.15294/jpehs.v12i1.31856
<![CDATA[This study aimed to investigate the impact of personalized interval training (short and long) based on Maximum Aerobic Rate (MAS) on improving athletes’ aerobic capacity. Using quantitative experimental method with 2x2 factorial design, 16 athletes were divided into four groups: SIT-MAS High, SIT-MAS Low, LIT-MAS High, and LIT-MAS Low. Although the Friedman test showed no statistically significant differences in aerobic improvements among the four groups overall, intra-group analysis showed mixed results. Statistically significant increases in aerobic capacity were found in the LIT-MAS High and SIT-MAS low groups, which supported the third and fifth hypotheses. In contrast, the improvements in the SIT-MAS High and LIT-MAS Low groups were not significant. There was also a significant difference between SIT and LIT in the low MAS group, but not in the high MAS group. This study concludes that personalization of interval training based on an individual’s MAS profile is important, with LIT shown to be effective for low MAS athletes and SIT effective for high MAS athletes. Limitations of this study include the very small sample size (n=3 or n=4 per group), as well as external factors such as inconsistent training schedules, pressure from competition, and athlete injuries. ]]>
<![CDATA[Optimizing Aerobic Capacity Through Long Interval Training Based on High Maximum Aerobic Speed ]]>
<![CDATA[Irgi Apprilla Hizkia Rifa Putri]]>;
<![CDATA[Dikdik Zafar Sidik]]>;
<![CDATA[Fitri Rosdiana]]>
<![CDATA[ Journal of Physical Education Health and Sport Vol. 12 No. 1 (2025) ]]>
Publisher : <![CDATA[Universitas Negeri Semarang ]]>
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DOI: 10.15294/jpehs.v12i1.31857
<![CDATA[This study aims to examine the effectiveness of the Long Interval Training (LIT) method adapted to high Maximum Aerobic Speed (MAS) capacity on increasing aerobic capacity. Aerobic capacity is the body’s ability to absorb and use oxygen during exercise and is closely related to VO₂max. This capacity is important for physical performance, especially in middle and long distance races. This study used an experimental method with a One Group Pretest-Posttest design through purposive sampling. The treatment was given for 16 training sessions, and the measurement test was carried out with the Balke Test before and after treatment (pre-test and posttest). Data were analyzed using Data Descriptive Analysis, Shapiro-Wilk normality test, and Paired Samples t-Test test. The results showed a significant increase in VO₂max value after treatment. The Paired Samples t-Test test shows a significance value (Sig. 2-tailed) of 0.018, which is smaller than 0.05, so there is a significant difference between the pre-test and post-test scores. This proves that the high MAS-based LIT method is effective in increasing aerobic capacity. This study emphasizes the importance of good training load management, close supervision, and proper recovery strategies. Therefore, although the LIT method was shown to be effective, safe and sustainable implementation should consider the athlete’s overall training load to prevent injury and fatigue. ]]>
<![CDATA[The Application Of Reverse Periodization Model For Improving Leg Muscles Power Ability ]]>
<![CDATA[Mirage, Annisa Ariandini]]>;
<![CDATA[Sidik, Dikdik Zafar]]>;
<![CDATA[Rosdiana, Fitri]]>
<![CDATA[ Physical Activity Journal (PAJU) Vol 7 No 1 (2025): Physical Activity Journal (PAJU) ]]>
Publisher : <![CDATA[Department of Physical Education, Faculty of Health Sciences, Universitas Jenderal Soedirman ]]>
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DOI: 10.20884/1.paju.2025.7.1.15470
<![CDATA[Reverse periodization is a training plan that starts with high intensity and low volume, and gradually decreases the intensity and increases the volume, or maintains the intensity and increases the volume depending on the sport. The purpose of this study was to determine the Implementation of the Reverse Periodization Model to Increase Leg Muscle Power Ability. The research method used is an experimental research method using the One Group Pre-Test Post-Test Design. The data collection technique was carried out by giving an initial test/pre-test to one experimental group. The study was conducted for 4 weeks with 12 meetings. The implementation of this study used a circuit training method with 12 forms of exercise. The population in this study were 20 trained and active UPI Women's Futsal UKM athletes. The sample used was 14 athletes using a purposive sampling approach. The test instrument used in this study was the vertical jump test. The data analysis test used the paired sample t-test with the IBM SPSS computer application version 25.0. The results of the analysis showed that there was a significant difference between the pretest and posttest on the vertical jump test variable with a sig value. (2-tailed) of 0.002 < 0.05. From the research data, it can be concluded that there is a significant effect of the application of the reverse periodization model on increasing the power capacity of leg muscles.]]>
<![CDATA[The Effect Of Implementing The Interval Method Using Weighted Vest On Power Endurance Abbilities Pusaka Angels Players ]]>
<![CDATA[Yusup, Ayi Mohamad]]>;
<![CDATA[Agus, Herdiansyah]]>;
<![CDATA[Yudiana, Yunyun]]>;
<![CDATA[Sidik, Dikdik Zafar]]>
<![CDATA[ Journal of Sport Science and Education Vol 6 No 1 (2021) ]]>
Publisher : <![CDATA[Faculty of Sport and Health Sciences ]]>
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DOI: 10.26740/jossae.v6n1.p9-18
<![CDATA[Power endurance capability is needed by players to maintain explosivity in a tired state. Both explosivity in running and technical explosivity in the game. To increase the power endurance ability, at the interval of the match after the first week the Pusaka Angel coach team provides training using the interval method accompanied by the use of a weighted vest. The use of the interval method because this method is one of the training methods that can increase the ability of power endurance. The research method is to process thevariable data identified from the test results and measurements of the power endurance ability of the women's futsal athletes from the Pusaka Angel team. relationship and the level of relationship made to events that have taken place or have occurred. This was done untreated for 8 weeks. The target population in this study were all female futsal athletes from the Pusaka Angel team. Meanwhile, the affordable population is determined by athletes prepared to participate in the 2019/2020 Indonesian Professional Futsal League, totaling 17 female athletes. Based on data processing and statistical analysis in this study, it can be concluded that there is a significant effect of the application of the interval method using a weighted vest on increasing the power endurance ability of the heirloom futsal players.]]>
<![CDATA[Latihan Pliometrik dalam Meningkatkan Komponen Fisik : A Systematic Review ]]>
<![CDATA[Susanti, Rini]]>;
<![CDATA[Sidik, Dikdik Zafar]]>;
<![CDATA[Hendrayana, Yudi]]>;
<![CDATA[Wibowo, Ricky]]>
<![CDATA[ Journal of Sport Science and Education Vol. 6 No. 2 (2021) ]]>
Publisher : <![CDATA[Faculty of Sport and Health Sciences ]]>
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DOI: 10.26740/jossae.v6n2.p156-171
<![CDATA[Most achievement sports even require athletes to have the good physical fitness to achieve optimal performance. Some of the most dominant physical components in achievement of competitive sports, especially sports involving muscles, are physical fitness and motor fitness. The purpose of this literature review is to identify, critique, and summarize the available study evidence regarding plyometric training on the component of physical condition. Data sources are taken from PubMed and Scopus. The search data ranges from January 2010 to December 2020. The inclusion criteria were experimental studies designed in randomized controlled trials related to plyometric training on physical fitness. Data extraction includes objectives, methods, samples, interventions, instruments, and research results. The data were synthesized using a systematic review. Search results in the database yielded 521 studies. There were 10 studies that met the inclusion criteria. The results of the review conclude that the plyometric training program can improve the physical fitness component. The most dominant increase in plyometric training was lower extremity explosive strength, namely leg power and sprint running speed. Sprint running which includes even power really needs plyometric training to improve sprint running performance. Plyometric training also improves physical fitness, specific physical abilities, and strength endurance.]]>
<![CDATA[Pengaruh Latihan Bola Tenis Terhadap Kecepatan Reaksi Penjaga Gawang Futsal ]]>
<![CDATA[Rohman, Adi Fadila]]>;
<![CDATA[Sidik, Dikdik Zafar]]>;
<![CDATA[Nurjaya, Dede Rohmat]]>
<![CDATA[ Jurnal Pedagogik Olahraga Vol. 11 No. 2 (2025): Jurnal Pedagogik Olahraga ]]>
Publisher : <![CDATA[Universitas Negeri Medan ]]>
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DOI: 10.24114/jpor.v11i2.68515
<![CDATA[Penjaga gawang merupakan salah satu posisi yang berperan sangat penting dalam cabang olahraga futsal. Penjaga gawang harus memiliki kecepatan reaksi yang baik, karena seorang pivot melakukan shooting dengan waktu dan gerakan yang tidak terduga, sehingga penjaga gawang dituntut untuk bereaksi secepat mungkin ketika bola mengarah ke gawang agar terhindar dari sebuah gol. Penelitian ini bertujuan untuk mengetahui pengaruh latihan menggunakan bola tenis terhadap kecepatan reaksi penjaga gawang. Metode yang digunakan pada penelitian ini yaitu metode eksperimen menggunakan desain penelitian one grup pretest-postest. Sampel dalam penelitian ini adalah anggota ekstrakuliler SMPN 4 Cimahi. Dalam mengukur kecepatan reaksi menggunakan instrumen Discriminative Reaction Test Of Multiplate Performance Type. Teknik analisis data yang digunakan yaitu Uji Normalitas dan Uji Paired Sample T-test. Berdasarkan hasil perhitungan dari data tes awal dan tes akhir diperoleh nilai sig. (2-tailed) sebesar 0.000 < 0.05, maka H0 ditolak. Maka dapat disimpulkan bahwa terdapat pengaruh yang signifikan latihan menggunakan bola tenis terhadap kecepatan reaksi penjaga gawang.]]>
<![CDATA[Metodelatihan meningkatkan kekuatan dan tenaga atlet profesional wanita ]]>
<![CDATA[Putri, Vivi Novia Eka]]>;
<![CDATA[Yudiana, Yunyun]]>;
<![CDATA[Sidik, Dikdik Zafar]]>;
<![CDATA[Nugraha, Eka]]>;
<![CDATA[Jatmiko, Tutur]]>
<![CDATA[ Jurnal SPORTIF : Jurnal Penelitian Pembelajaran Vol 10 No 3 (2024): Jurnal SPORTIF: Jurnal Penelitian Pembelajaran ]]>
Publisher : <![CDATA[Universitas Nusantara PGRI Kediri ]]>
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DOI: 10.29407/js_unpgri.v10i3.23200
<![CDATA[Well-planned and structured physical training is essential for enhancing athletic performance, particularly in sports like beach volleyball that demand strength and power. This research aims to assess the effects of practice methods on the strength and power of female athletes in the Indonesian National Beach Volleyball Team. This research employs an experimental method with a pre-test and post-test design. This study used a total sampling technique to obtain 6 female athletes from the Indonesian National Beach Volleyball Team with an age range of 19-27 years. The practice method is the OPT (Optimum Performance Training) method. This research was carried out for 12 weeks with a training frequency of 3 times a week. Strength was evaluated using the 1 RM test, and power was measured with the RAST test. Analysis of this research data using SPSS 22 includes the normality test and the independent ttest. The independent T-test results indicated that the Sig value for strenght 0.01 and power 0.00 was less than 0.05, demonstrating a significant difference between the pre-test and post-test. The research concludes that a 12-week OPT training program significantly enhances the strength and power of female athletes on the Indonesian National Beach Volleyball Team. Based on the results of this study, the contribution that can be given to coaches is that they can apply OPT to increase the strength and power of athletes in beach volleyball and other sports.]]>
<![CDATA[The Effect of the Pyramid Training Method System on Upper Body Climbing Endurance in Boulder Athletes ]]>
<![CDATA[Ali Husen]]>;
<![CDATA[Dikdik Zafar Sidik]]>;
<![CDATA[Sagitarius]]>
<![CDATA[ Journal of Physical Education Health and Sport Vol. 12 No. 2 (2025) ]]>
Publisher : <![CDATA[Universitas Negeri Semarang ]]>
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DOI: 10.15294/jpehs.v12i2.39821
<![CDATA[This study aims to determine the effect of the pyramid system training method on upper body climbing endurance in bouldering athletes. The need for upper body strength endurance is a crucial component of bouldering performance because climbing activities require intense and repeated isometric and dynamic contractions. This study used a one-group pretest–posttest experimental design involving ten members of the PAMOR FPOK UPI rock climbing division as research subjects. The instrument used to measure strength endurance was the bent arm hang test, which has high validity and reliability in measuring isometric abilities relevant to climbing performance. The treatment in the form of pyramid system training was given for sixteen sessions with progressive load variations focused on the upper body muscles. Data were analyzed using descriptive tests, normality tests, homogeneity tests, and paired sample t-tests. The results showed a significant increase between pretest and posttest scores, as evidenced by a mean improvement of 2.44 seconds in the bent arm hang test (pretest: 23.32 ± 14.00 s; posttest: 25.76 ± 13.45 s), with the paired sample t-test indicating a statistically significant difference (t = −10.584, p < 0.001), thus it can be concluded that the pyramid system training method is effective in improving upper body climbing endurance in bouldering athletes. These findings indicate that training with gradual loads can be used as an alternative training program relevant to the physiological demands of rock climbing, especially bouldering. ]]>
<![CDATA[Application of Long Interval Training Method Based on Low Maximum Aerobic Speed Capacity to Improve Anaerobic Capacity ]]>
<![CDATA[Santi]]>;
<![CDATA[Dikdik Zafar Sidik]]>;
<![CDATA[Ridha Mustaqiem]]>
<![CDATA[ Journal of Physical Education Health and Sport Vol. 12 No. 2 (2025) ]]>
Publisher : <![CDATA[Universitas Negeri Semarang ]]>
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DOI: 10.15294/jpehs.v12i2.40111
<![CDATA[This study aimed to analyze the effect of long interval training based on low maximum aerobic speed (MAS) on anaerobic capacity. The study employed an experimental method with a one group pretest–posttest design. The participants were 40 undergraduate students of Physical Conditioning Coaching at the Indonesian Education University, aged 18–21 years (mean age 19.33 years), selected using purposive sampling. Anaerobic capacity was measured as a single construct consisting of alactic and lactic anaerobic components, assessed using a 20 m sprint, 4 m × 5 shuttle run, 150 m sprint, and Running-Based Anaerobic Sprint Test (RAST) through the fatigue index. The training intervention consists of long interval training conducted over 16 sessions, with one session per day. The data were analyzed using SPSS version 20 through descriptive statistics and paired sample t-test at a significance level of 0.05. The results showed an increase in the mean anaerobic capacity score from pretest to posttest; however, the paired sample t-test revealed no statistically significant difference between measurements (p > 0.05). These findings indicate that long interval training based on low MAS tended to improve anaerobic capacity, although the effect was not statistically significant. Further studies with larger sample sizes, longer training duration, and controlled experimental designs are recommended to clarify the effectiveness of this training method.]]>
