PERBANDINGAN EFEK LATIHAN BEBAN DAN LATIHAN PLYOMETRIK TERHADAP KEKUATAN OTOT TUNGKAI
Keywords:
Latihan Beban, Latihan Plyometrik, Kekuatan Otot Tungkai, Adaptasi Neuromuskular, Latihan FisikAbstract
ABSTRACT
This study aims to analyze and compare the effects of weight training and plyometric training on leg muscle strength improvement. Leg muscle strength is an important component of physical performance, both for athletes and non-athletes, as it plays a role in functional activities such as walking, jumping, and running. The research method used was a quasi-experiment with a pretest-posttest control group design involving two groups, each undergoing a weight training and plyometric training program for eight weeks with the same intensity and frequency. Muscle strength was measured using a leg dynamometer test before and after treatment. The results showed that both types of training significantly increased leg muscle strength (p < 0.05), but weight training showed a greater increase than plyometric training. The increase in strength in the weight training group was due to neuromuscular adaptation and muscle fiber hypertrophy, while plyometric training provided an increase in explosive power through the stretch-shortening cycle mechanism. The novelty of this study lies in the comparison of the two training methods with the same duration and intensity in a non-athlete population, thus providing new insights into the relative effectiveness of the two approaches. These findings are expected to form the basis for the design of effective, efficient, and appropriate training programs for lower limb muscle strength development.
ABSTRAK
Penelitian ini bertujuan untuk menganalisis dan membandingkan pengaruh latihan beban dan latihan plyometrik terhadap peningkatan kekuatan otot tungkai. Kekuatan otot tungkai merupakan komponen penting dalam performa fisik, baik bagi atlet maupun individu non-atlet, karena berperan dalam aktivitas fungsional seperti berjalan, melompat, dan berlari. Metode penelitian yang digunakan adalah eksperimen semu dengan desain pretest-posttest control group design yang melibatkan dua kelompok, masing-masing menjalani program latihan beban dan latihan plyometrik selama delapan minggu dengan intensitas dan frekuensi yang sama. Pengukuran kekuatan otot dilakukan menggunakan tes leg dynamometer sebelum dan sesudah perlakuan. Hasil penelitian menunjukkan bahwa kedua jenis latihan secara signifikan meningkatkan kekuatan otot tungkai (p < 0,05), namun latihan beban menunjukkan peningkatan yang lebih besar dibandingkan latihan plyometrik. Peningkatan kekuatan pada kelompok latihan beban disebabkan oleh adaptasi neuromuskular dan hipertrofi serabut otot, sedangkan latihan plyometrik memberikan peningkatan daya eksplosif melalui mekanisme stretch-shortening cycle. Kebaruan penelitian ini terletak pada pembandingan kedua metode latihan dengan durasi dan intensitas yang sama pada populasi non-atlet, sehingga memberikan pemahaman baru mengenai efektivitas relatif kedua pendekatan tersebut. Temuan ini diharapkan dapat menjadi dasar dalam perancangan program latihan yang efektif, efisien, dan sesuai dengan kebutuhan pengembangan kekuatan otot tungkai.
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