Training of Superset System Power and Set System to Improve the
Strength of Limb
Jajuli Heri Fauzi, Jajajng Dede Mulyani and Adi Prayoga
School of Postgraduate studies, Universitas Pendidikan Indonesia, Jln. Dr. Setiabudhi No. 229 Bandung, Indonesia
Keywords: Power; Weight Training; Superset System; Set System; Strength of Limb.
Abstract: The purpose of this study is to determine the effect of strength training using weight training system and the
difference made by superset and set to increase strength of limbs.
This research used experimental method
with weight training using superset and set systems to increase strength of limb.
Instrument used in this
study was 3 hop test.
The samples used were 10 people using saturated sampling technique and divided into
two groups by ABBA method. Based on data processing and data analysis, the authors concluded that
strength training using this weight training system gives effect to the increase of strength of limb.
1 INTRODUCTION
Negra (2016) explains that the capacity of soccer
players to produce a variety of crackdowns and
explosive actions (ie, running, jumping, and
changing directions) greatly affects the outcome of
football matches.
In some sports, athletes are
demanded to have good power, especially in futsal
sports where legs are dominant and they are needed
to form power.
As described by DeWeese et al., Part
1 (2015) the training process illustrates the
incorporation of many factors that provide for
athlete enhancement.
The futsal coaches at the high
school level generally only train the techniques,
tactics and cardiovascular endurance.
In fact,
according to Naser (2017) who argues about the
futsal sport, that futsal players need to have a large
resilience capacity, repetitive sprint ability, and leg
strength, while the technical aspects include high-
level shooting and passing capability and good
agility and coordination.
Though basic plyometric
exercises using a jump rope tool can be an
alternative training to form power.
As described by
Lum (2016), plyometric training is a form of
explosive force exercise that uses explosive motion,
the ability to produce large amounts of rapid power
without directing athletes into a form of strength
training (weight training).
There are several systems
in strength training using weight training.
Satriya
(2014) on Method and System of Weight Training,
says it consists of: Set system;
Super set; Split
routines; Multi pindage; Burn out; Pyramid system.
DeWeese et al., Part 2 (2015) explains that, there
is little doubt that the method employed makes a
significant difference in physiological adaptation
and performance resulting from a strength training
program.
Harsono (2016) describes the exercise of a
set system by doing some repetition of a form of
exercise, followed by resting, and then repeating the
repetition as before with two or three sets.
Furthermore, the superset system implementation is,
performing a combination form of opposite muscle
exercises, which is, after performing the first form of
exercise, it is continued with the second form of
second exercise.
Regarding the superset system,
Maia et al (2015) also adds that the antagonist-
agonist training method (in supersets) differs from
traditional structured training, where all the same
series of exercises are usually done in succession,
before the execution of all sequences for subsequent
exercises and so on.
It is closely related to the
problem proposed by Scudese et al (2015) that,
‘some investigations have shown that manipulation
of methodological variables as distinct as other
periods between sets, will trigger different responses
to neuromuscular, as well as metabolic and
hormonal systems. DeWeese et al., Part 2 (2015)
Fauzi, J., Mulyani, J. and Prayoga, A.
Training of Superset System Power and Set System to Improve the Strength of Limb.
In Proceedings of the 2nd International Conference on Spor ts Science, Health and Physical Education (ICSSHPE 2017) - Volume 1, pages 507-510
ISBN: 978-989-758-317-9
Copyright © 2018 by SCITEPRESS – Science and Technology Publications, Lda. All rights reserved
507

states that periodization provides a basic framework
in terms of fitness and schedule phases, while
programming involves making decisions related to
the number of repetitions, sequences, intensity of
training and training, volume, and level of
development.
Fabricia (2015) states, based on literature that
has been considered better in understanding the
changes in limbs after power training programs, it
contributes to the development of more effective
training methods in football.
Previous studies
manipulated the intensity of the exercise by
modifying the heavy load, while the volume was
modified by the number of repetitions of each set
and the number of sets performed.
Brentano (2016)
says that, to increase the intensity of the exercise,
manipulation between sets / exercises for muscle
groups is involved.
DeWeese et al., Part 1 (2015)
states that, the training process is closely related to
positive performance improvement, therefore the
process must be: appropriate stimulus for
adaptation;
appropriate means of assessing progress
(monitoring);
and additional means beyond set and
repetition (ie the stimulus) includes a scheduled
recovery phase, so that the recovery adaptation is
optimized.
Supported by background and some
relevant research results on the basis of both reasons,
this weight training system allows to obtain results
of increased limb power, however empirically this
system has not been tested.
This research is intended
to answer the question, whether the practice using
superset system and system set will give effect to
increase power limb?
2 METHODS
2.1 Participants
The target populations were 10 people from the
Futsal Extracommunity Team of Thayyibah Hayat
Integrated High School of Sukabumi City. Samples
with saturated sampling approach were 10 people.
Consequently, training programs to promote high
explosive power such as power generation in youth
should be considered a priority, Negra (2016).
2.2 Procedures
The method that writer used in this research was
experimental method with one-group pretest-posttest
design according to Sugiyono (2013).
After the data
obtained (initial test), then the ranking to divide the
two groups using a matching technique with zigzag
or abba system was conducted.
Research was carried
out from July 27 to September 21, 2015, 3 meetings
per week with a total of 21 meetings and monitored
directly by the author as a coach in the
treatment.
Direct monitoring is very important,
because according to Barcelos (2017) that, in this
sense it is well accepted that training monitoring is
essential to optimize performance and reduce the
risk of muscle injury especially among high
performing futsal players.
Also before performing
the weight training exercises of the superset system
and set system that will be exhausting and at risk of
injury, all samples are required to thoroughly warm
up each limb with the author's direction as a
trainer.
In accordance with the opinion of Nogueira
(2016) that, Players warm up 10 minutes before the
physical performance test, which consists of
stretching and jogging at a comfortable pace.
2.3 Instruments
The instrument used in this was 3 hop tests as one of
the tests used to measure strength of limb, Sumpena
(2011).
Implementation according to Liu (2015) ie,
is three phases (jumps) of three (times) jumps are
named as hop, step, and jump. Processing is done by
using statistic variance.
3 RESULTS AND DISCUSSION
Below is a graph of preliminary and final test
results, as well as an increase percentage of each
individual in each experimental group A and
B. From this graph, it is known that the
experimental group A and B with the exercises using
the superset system and system set contained the
initial Tskor results of pre-test with 3 hops, the final
score is the post-test result with 3 hops, then there is
the Gain that is the result of the increase from the
initial test until the Final test.
ICSSHPE 2017 - 2nd International Conference on Sports Science, Health and Physical Education
508

Figure 1: increase of experiment group A (superset
system).
Figure 2: increase of ekperiment group B (system set).
Furthermore, to be able to know the conclusions
of an experimental research that the author has done,
the following is the result of data processing and
analysis of experimental data group A using superset
system and experimental group B using a set system
that is known from the initial test (pre-test) until the
final test (post -test), can be described in the table.
Table 1: Calculation of average values and standard
deviation of limb power test of both groups.
Strength of Limbs
Group
Initial Test Final test Gain
X S X S X S
Strength
Training
using the
Superset
system
100 17,5 147,5 15,13 47,5 21,38
Strength
Training
Using
Set
System
100 16,9 130,6 14,1 30,6 17,7
Initial test results showed results that are not
much different between group A and B, this is
because the sample has not undergone treatment
from researchers. While in the final test for the
strength training superset system group, the average
is 147.5 with the amount of standard deviation of
15.13 and in strength training system set group, the
average is 130.6 and standard deviation of 14.1, both
groups experienced enhancement. Then it showed
that the gain or difference between the initial test
with the final test of strength training superset
system group is 47.5 with standard deviation of
21.38. For strength training set system group, the
average is 30.6 with standard deviation 17.7. It
appears that the strength training group of the
superset system has averages and standard
deviations greater than in the strength training set
system group.
This means that by shortening the exercise time,
the athlete gets more strength training and can train
more muscles, especially on the limbs, The World of
Fitness [Internet] (2016). The condition also means
that the continuous training process should be
scheduled, so that the next training is exactly in the
compensation position of the previous exercise,
meaning that the next exercise of the athlete must be
in the absence of fatigue due to previous training
process according to Satriya (2014), as predicted by
the theory of strength training program development
towards increased limb power for athletes in
Fabricia (2015) and Brentsno (2016). The Inventory
analysis starts with the calculation of raw material
using Product Structure or Bill of Materials (BOM),
and Records Inventory. Costs will be calculated
using the Lot for Lot method, EOQ, and POQ.
The Lot for Lot technique adjusts the amount of
raw materials ordered by the amount of raw material
demand in order to reach 0 storage cost. However,
the cost of ordering raw materials will soar due to
the ordering process done repeatedly to meet the
amount of raw material needs each week. Total
inventory cost of Lot for Lot technique is
$2,595,975.04.
The total inventory cost generated by the POQ is
$2,593,599.45. This technique calculates the
interval between ordering and buying raw materials
in accordance with the required amount in a given
period. With this technique, the cost of ordering and
storage costs can be minimized optimally so that the
total cost of raw material inventory of pipe with
POQ technique is the minimum inventory cost
compared to other lot sizing techniques, it can save
inventory costs of $11,253.85.
4 CONCLUSIONS
Proper athlete performance development based on
the principles of practice will yield positive results.
The athlete‘s achievement refers to the training
process that the trainer does to his athlete. One
component of the physical condition that must be
mastered by the futsal athlete is power. Because it is
similar to Ma et al (2017) that, the ability to generate
power quickly is the most valuable factor that allows
athletes to succeed during the competition. Exercises
Training of Superset System Power and Set System to Improve the Strength of Limb
509

using superset method and set system to increase
limb power give a positive effect. Both of these
methods have strong empirical theories and data, so
it will be very well used as one of the methods to
improve the strength of limb.
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