Peningkatan Kekuatan Otot Tungkai Melalui Penerapan Latihan TRX di Kombinasikan dengan Metode TCSSM pada Atlet Pencak Silat

Pipit Amalia; Mulyana; Nur Ajid

doi:10.31539/69yg6z77

Authors

Pipit Amalia Universitas Pendidikan Indonesia
Mulyana Universitas Pendidikan Indonesia
Nur Ajid Universitas Pendidikan Indonesia

DOI:

https://doi.org/10.31539/69yg6z77

Keywords:

Kekuatan Otot Tungkai, TCSSM, TRX

Abstract

The purpose of this study was to develop an efficient training model to improve kicking power in pencak silat athletes. The study implemented the TCSSM method to enhance lower-limb muscle strength over 16 training sessions. This method involved strength training with time-controlled sets, using 60%–80% of 1RM, 4–5 sets with repetitions based on maximum capacity calculations, and 45–60 seconds of rest between sets. Prior to the training program, a 1RM Leg Press test was conducted to assess the athletes’ physical readiness and performance capacity. The results showed an increase in the average lower-limb muscle strength measured through the 1RM leg-press test, from a pre-test mean of 56.44 kg to a post-test mean of 81.72 kg, with an improvement of +25 kg or 44%. These findings indicate that the training intervention was effective in increasing maximal lower-limb muscle strength, with a significant upward trend observed throughout the study. The study further demonstrated that the combination of TRX training and the TCSSM method significantly improved the lower-limb muscle strength of pencak silat athletes by 44%. Post-training results suggest neuromuscular adaptation and muscle hypertrophy that positively contributed to the athletes’ explosive power performance.

Keywords: Lower-Limb Muscle Strength, TCSSM, TRX

References

Abtahi, M., Minoonejad, H., & Seidi, F. (2023). The effect of six-week suspension exercises with TRX on static and dynamic balance and landing mechanics in young athletes. Journal of Exercise Science and Fitness, 15(36), 75–96.

Alif, M., Mulyana, Komarudin, T. M., & Physical, M. (2024). Positive youth development (PYD) in martial arts activities: Literature review. International Journal of Disability, Sports and Health Sciences, 7(April), 914–922. https://doi.org/10.33438/ijdshs.1471275

Aljuklan, M. R., & Sukarmin, Y. (2023). The correlation of leg muscle power with the frequency of sickle kicks of pencak silat athletes. International Journal of Multidisciplinary Research and Analysis, 6(11), 5345–5352. https://doi.org/10.47191/ijmra/v6-i11-45

Chaves, L. M., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2024). Progressive overload and resistance training adaptations: Current evidence and practical applications. Sports Medicine, 54(2), 301–315. https://doi.org/10.1007/s40279-023-01944-7

César, J., Martins, D. C., Santos, M., & Fernandes, D. S. (2026). Effect of high time under tension strength training on different muscular actions in the performance of runners: A randomized controlled trial. PLoS ONE, 21(1), 1–20. https://doi.org/10.1371/journal.pone.0342428

Collins, S. P., Storrow, A., Liu, D., Jenkins, C. A., Miller, K. F., Kampe, C., & Butler, J. (2021). The effect of total body resistance exercise variations on the speed of youth pencak silat scythe kicks. Journal of Physical Education and Sport, 5(2), 608–615.

Diaz, E., Ruiz, F., Hoyos, I., Zubero, J., Gravina, L., Gil, J., Irazusta, J., & Gil, S. M. (2010). Cell damage, antioxidant status, and cortisol levels related to nutrition in ski mountaineering during a two-day race. Journal of Sports Science and Medicine, 9(2), 338–346.

Duchateau, J., Baudry, S., & Enoka, R. M. (2021). Neural adaptations associated with strength training. Sports Medicine, 51(6), 1001–1015. https://doi.org/10.1007/s40279-021-01416-4

Gao, Y., Zhang, H., Liu, X., & Wang, J. (2025). Functional training and lower limb strength development in competitive athletes: A systematic review. Journal of Strength and Conditioning Research, 39(1), 115–126.

Gürgen, K., & Kilinç Boz, H. (2023). The effect of TRX exercise program on sporting performance of 13–15 years old male football players. Journal of Sport and Recreation for All, 5(2), 85–93. https://doi.org/10.56639/jsar.1375225

Hassan, A. K., Bursais, A. K., Ata, S. N., Selim, H. S., Alibrahim, M. S., & Hammad, B. E. (2023). The effect of TRX, combined with vibration training, on BMI, body fat percentage, myostatin and follistatin, strength endurance and layup shot skills of female basketball players. Heliyon, 9(10), Article e20844. https://doi.org/10.1016/j.heliyon.2023.e20844

Ismail, A., Djuma, P., Haryanto, A. I., & Hidayat, S. (2024). Pengaruh media latihan samsak dan pecing pad terhadap peningkatan kecepatan tendangan pencak silat. Mahasiswa Pendidikan Olahraga, 4(3), 550–556.

Jafari, F., Asgari, N., Askari, M. H., Hekmatipour, N., & Roodposhti, M. E. (2022). The effect of total-body resistance exercise (TRX) on muscle endurance of female students. International Journal of Medical Investigation, 11(2), 83–92.

Jeki, & Mulyana, N. K. (2024). Model latihan pencak silat berbasis Olympic movement.

Khorjahani, A., Mirmoezzi, M., Bagheri, M., & Kalantariyan, M. (2021). Effects of TRX suspension training on proprioception and muscle strength in female athletes with functional ankle instability. Asian Journal of Sports Medicine, 12(2), 1–8. https://doi.org/10.5812/asjsm.107042

Latella, C., Van den Hoek, D., & Teo, W. P. (2019). Factors affecting strength and power in combat sport athletes. Journal of Human Sport and Exercise, 14(2), 256–271.

Mukherjee, H., & Bhonge, P. (2020). Assessing skew-normality in marks distribution: A comparative analysis of Shapiro–Wilk tests. Journal of Statistical Computation and Simulation, 90(4), 1–8.

Nasrulloh, A., & Wicaksono, I. S. (2020). Latihan bodyweight dengan total-body resistance exercise (TRX) dapat meningkatkan kekuatan otot. Jurnal Keolahragaan, 8(1), 52–62. https://doi.org/10.21831/jk.v8i1.31208

Nurjaman, R. (2018). Perbandingan metode latihan TCSSM dan plyometric terhadap peningkatan power tungkai atlet pencak silat. Jurnal Kepelatihan Olahraga, 10(1), 85–98.

Olaru, F. (2018). Functional training vs traditional training benefits for martial arts practitioners. Scientific Bulletin of Naval Academy, 22(1), 366–374. https://doi.org/10.21279/1454-864X-18-I1-056

Pandis, N. (n.d.). Paired samples t-test and non-parametric alternatives in sports science research. Statistical Methods in Sports Science.

Popescu, R. (2022). Completing specific techniques in muscle training by using electrostimulation in combination with TRX. Revista Romaneasca Pentru Educatie Multidimensionala, 14(1 Suppl.), 191–202. https://doi.org/10.18662/rrem/14.1sup1/545

Seyedahmadi, M. (2025). The effect of a 4-week TRX suspension training on lower extremity alignment and muscle strength in male basketball players. Journal of Rehabilitation Research in Sport, 12, 102–109. https://doi.org/10.30476/jrsr.2024.104275.1523

Suardika, I. K. (2020). Model latihan TRX (total body resistance exercise) terhadap kebugaran jasmani. Jurnal Penjakora, 7(1), 40–48. https://doi.org/10.23887/penjakora.v7i1.20937

Sukmawan, N. F., Arifin, Z., Annisa, A. P., & Sonjaya, A. R. (2025). Optimizing leg muscle strength of pencak silat athletes through plyometric training. International Journal of Sports Science, 17(3), 2732–2740.

Widhiya, A., Utomo, B., Wahyudi, A. N., & Septianingrum, K. (2022). Kontribusi kekuatan otot tungkai dan kelincahan terhadap kemampuan tendangan sabit. Jurnal Keolahragaan, 20(1), 9–14.