The effect of six-week plyometric, functional, and interval trainings on body composition, power, and kicking speed in male Pencak Silat University Athletes

Abstract

This study was aimed at investigating the effects of six-week Plyometric, Functional, and Interval training on body composition, power, and kicking speed. The study employed an experimental research design involving twenty male university students who were practitioners of Pencak Silat sports, following informed consent (average age 20.2 ± 1.32 years, height 168.9 ± 5.70 cm, body weight 63.74 ± 11.54 kg). The students were not isolated; their food intake and sleep patterns were not controlled, but they were advised not to stay up late and to avoid smoking and consuming alcoholic beverages. Participants engaged in Plyometric training once a week on Mondays, functional training once a week on Wednesdays, and interval training once a week on Fridays. Plyometric, Functional training and Interval training (PFIT) was performed for 70-80 minutes per session, for six weeks, with low intensity and moderate volume on 90 - 120 contacts. There were significant improvements in flexibility, force and pear power, jump height and left kick speed. Body fat, muscle mass, visceral fat and bone density also experienced significant changes. However, the PFIT training did not cause significant changes in right kick speed, as well as fat content, protein content and basal metabolism.