Research on selecting speed strength development exercises for male Pencak Silat athletes Ministry of Public Security - 23

Period Cycle

Exercise content

Training Cycle 1

Training Cycle 2

Training Cycle 3

CBC 1

CB CM 1

TD1

CT1

CBC 2

CB CM 2

TD2

CT2

CBC3

CB CM 3

TD3

CT3

42.

Go for a V-leg swing at the middle punch spot.

x

x

43.

Punch - cross the pillar

x

x

44.

Roundhouse kick

x

45.

Roundhouse kick one leg along the mat

x

x

46.

Kick forward alternately with both feet continuously to the target

x

x

47.

Stand up, sit down and perform the front kick.

x

x

x

x

48.

Stand up, sit down and do a roundhouse kick.

x

x

x

49.

Stand up, sit down and perform a side kick.

x

x

x

x

50.

On the spot, perform arm and leg swings to the target.

x

x

x

51.

On the spot, perform arm and back leg swings to the target.

x

x

x

52.

On the spot, perform a front kick and roundhouse kick to the target.

x

x

x

x

x

53.

Move to perform 2 arm combo

x

x

x

54.

Move to perform a combination of 2 kicks

x

x

55.

Move to perform a combination of 2 punches combining hand and foot punches

x

x

Period Cycle

Exercise content

Training Cycle 1

Training Cycle 2

Training Cycle 3

CBC 1

CB CM 1

TD1

CT1

CBC 2

CB CM 2

TD2

CT2

CBC3

CB CM 3

TD3

CT3

56.

On the spot attack 3 random hand strikes to the target

x

x

x

57.

On the spot attack 3 random kicks to the target

x

x

x

58.

On the spot attack 3 optional attacks on target

x

x

x

59.

Combination wind

x

x

x

60.

Kick 2 opposite targets 3m apart

x

x

x

x

61.

Kick the bag 10 times touch

x

62.

10-8-6 round-robin kick on the spot

x

x

63.

8-6-4 technical counter attack

x

x

64.

Kick to the leg and knock down

x

x

65.

Knock down the circle continuously

x

x

66.

Roundhouse kick - back sweep

x

x

67.

Continuous Pre-Scan

x

x

68.

Targeted Pre-Scan

x

x

69.

Scan before valet

x

x

70.

Continuous scan after 1

x

x

x

71.

Continuous targeted post-scan

x

x

72.

Scan after valet

x

x

73.

Roundhouse kick - front sweep

x

x

74.

High scissors with attendant

x

x

75.

Low scissors with attendant

x

x

76.

Circle Speed ​​Knockdown

x

x

Period Cycle

Exercise content

Training Cycle 1

Training Cycle 2

Training Cycle 3

CBC 1

CB CM 1

TD1

CT1

CBC 2

CB CM 2

TD2

CT2

CBC3

CB CM 3

TD3

CT3

77.

Knock down, catch outside and set in the middle.

x

78.

Beat the odds

x

x

79.

Knock out in pairs

x

x

80.

Hold 2kg ante dumbbell and punch speed

x

x

x

81.

Knockdown – High Scissor Shot

x

x

x

82.

Side kick – high scissors continuously

x

x

x

83.

Roundhouse Kick – Continuous Knockdown

x

x

84.

Double roundhouse kick – back sweep

x

x

85.

Scissors high stand up knock down continuously

x

x

x

86.

Round robin of 3 opponents

x

x

x

87.

Round robin with 5 opponents

x

x

88.

Auction using only handcuffs

x

x

x

x

x

x

89.

Fighting using only kicks

x

x

x

x

x

x

90.

Fight using only knockdowns

x

x

x

x

91.

Free auction

x

x

x

x

x

92.

Competition

x

x

x

x

x