Improving Physical Fitness of Pencak Silat Athletes Through Circuit Body Weight Training

Abstract

Pencak Silat, a traditional Indonesian martial art, requires athletes to demonstrate a combination of strength, muscular endurance, agility, and cardiovascular endurance. While skill acquisition and tactical drills have traditionally been the focus of training, physical conditioning remains a critical component for optimal performance. This study aimed to evaluate the impact of a circuit bodyweight training program on the physical fitness components of Pencak Silat athletes. A total of 64 participants completed a 16-session high-intensity interval training (HIIT) program designed to improve strength, endurance, agility, and cardiovascular fitness. Pre- and post-test assessments were conducted using leg dynamometer tests for strength, push-up tests for muscular endurance, a fleximeter for agility, and an 800-meter run for cardiovascular endurance. The results demonstrated significant improvements in strength (p < 0.001), muscular endurance (p < 0.001), and agility (p = 0.022), with large effect sizes. However, cardiovascular endurance showed a slight decrease (p < 0.001), which may reflect a shift in focus toward anaerobic conditioning. The findings suggest that circuit bodyweight training can effectively enhance athletic performance in Pencak Silat by improving strength, muscular endurance, and agility while complementing traditional skill-based training. These results highlight the value of integrating circuit training into Pencak Silat conditioning programs, providing a balanced physical foundation for athletes. The study provides empirical evidence for coaches and sports practitioners to implement evidence-based training methodologies in combat sports to ensure optimal athlete development.