EFFECTS OF AN EIGHT-WEEK HYPERTROPHY-PHASE TRAINING PROGRAM ON LOWER-LIMB EXPLOSIVE STRENGTH IN HIGH-SCHOOL TARUNG DERAJAT PARTICIPANTS

Abstract

Purpose: This study examined the effect of an eight-week hypertrophy-phase program on lower-limb explosive strength in 22 high-school Tarung Derajat participants. Methods: A one-group pretest-posttest design was used. Participants trained three times per week for eight weeks using supervised lower-limb resistance exercises with progressive overload. Vertical-jump performance was measured before and after the intervention and analyzed using Shapiro-Wilk and paired-samples t-test. Results: Vertical-jump performance increased from 47.73 +/- 12.17 cm to 53.77 +/- 12.37 cm; the mean gain was 6.05 cm or 12.67%, t(21) = 12.34, p < .001, Cohen’s dz = 2.63. Conclusion: The program significantly improved lower-limb explosive strength.