Pencak Silat Endurance Training (In Dept Overview On Pencak Silat Athlete)

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TRAINING(ln DeptOverviewOn PencakSilatAthlete)
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PENCAKSILATENDURANCE
TRAINING
(ln Dept OverviewOn PencakSilat Athlete)
By:
AwanHariono
YogyakartaStateUniversity
ABSTRACT
I willbeginthispaperby discussing
thetermof PencakSilat,Pesilat,and Tanding
category
thatusedspecificin
thiskindof martialarts.Pesilatis a termforthe personortheathlete,whilekategoritandingrefertothe
Silatfightingcategorization.
Thecompetition
in PencakSilatdividedintofour,namelyTanding
category
categoryGandacategoryandRegucategory.
PencakSilatcompetition
forTanding
category
wasdonein
parts,everypart needstwo minutesso the time accumulation
in one competition
wouldbe 10 minutes1
minutesor less.Theaccumulation
of thefightingin averagewillbe 14-20repetitions
in onepartof competition.
It is neededtheabilityof aerobicandanaerobic
endurance
for PesilatTandingcategoryareableto make
fasterandeverlasting
motion.
Basedon the usingof predominant
energy,endurance
whichusedin PencakSilatfor competingcategory
anaerobicendurance.
Though,aerobicendurance
still neededfor the PesilatTandingcategoryas the
trainingin anaerobicenergysystemso it can re@veryquicklyand can makethe highlyintensity
withoutexhaustion.
Totraintheaerobicendurance
canbedonein severalways:(1)slowcontinuous
(2)
running,
fastcontinuous
running,(3)jogging,(4)intervaltraining,
and(5)speedplay/fartlek.
Moreover,
anaerobic
canbedoneasfollows:1)acceleration
sprint,(2)hollowsprint,(3)intervaltraining,and(4)sprinttraining.
betterto makesomemodification
on thetrainingto avoidingfeelingboredon Pesilat.
Keywords:PencakSilat,Endurance,
Training,
INTRODUCTION
ln eachappearance
of athletics,
allathleteswantto
reachoptimalachievement.
Because
of that,it is
matureplanin the effortto reachthe goal.By matureplan,it is expectedto assistcoachand alsoathlete
makinganddetermining
targetof practiceprogramwhichis appliedduringexercise.
In applyinga physicalexerciseprogrammustbeconsidered
as a primaryfactorandprimalwhichis needed
in practice
to reachoptimalachievement.
Maingoalof practiceisto to improvefunctional
potencyof athlete
developabilityof bio-motortothehigheststandard.
Bio-motordefinedas theabilityof humanmotionwtrich
influenced
bycondition
of insideorgansystems,
amongothers:systemof neuromuscular,
respiration,
circulationof blood,energy,bone,andjoint (Sukadiyanto,
2005).Accordingto Bompa(1994)
component
of sportsman
biemotorcoverthestrength,
enduran@,
speed,coordination,
andflexibility.
The
components
representthe combination
somecomponents
so that makeanotherterm,suchas: agility
power.Poweris combination
ortheresultof speedandstrength,
whileagilityrepresents
allianceof
andspeed.
PencakSilatTanding
categoryis a body-contact
sportsothatpossibility
injurein competition
relatively
Forthat,Pesilatmusthaveabilityof goodphysical
socanperformoptimalduringcompetition.
Qualityof
for exampleis determined
by musclefitnessandenergyfitness.According
to Shakey(1986),energyfitness
components
of energysourceresultthe motionwhichconsistof capacities
of areobicandof anaerobic.
As

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fitnessis theoverallcomponents
of bio-motor
coveringstrength,
endurance,
speed,power,flexibility,
andagility(Sukadiyanto,
2005).
toAwanHariono(2006),component
of bio-motortrulyneededin PencakSilat,suchas:endurance,
speed,coordination,
andflexibility.But,it doesn'tmeanthatthe otherbio-motorcomponents
aren't
inPencakSilat.Bio-motor
power,
components
like
stamina,agilityandbalancerepresent
combination
bio-motor
components.
lt meansthat if bio-motorcomponent
trainedit will producepower,stamina,
andagilityautomatically.
Forexample:(1)Intrainingspeed,it Wllautomatically
trainpowerbio-motor
(2) Formof speedpracticewith shortdistanceand alwaysdifferentdirectionwill makeagility
(3)Intrainingstrength,
bio-motor
component
is alsotrainedautomatically,
and(a)Agilitycomponent
combination
speedelement,flexibility,
andcoordination.
Thereby,everypracticewhichentangting
component,
coordination,
andflexibilitywill
automatically
formtheagility.
SilatCompetition
for Tandingcategoryis donein threeparts,with intervaltimebetweenpartis 1
Everypart in PencakSilat competitionneeds2 minuteclean.lt meanswhen refereediscontinue
thattimedoesn'tincludeincompetition
time.Besides
that,calculation
for Pesilatwhichfallbecause
attackdoesn'tincludein calculation
timeof mmpetition(Persilat,
2001).Thereby,competition
timeis the
ofeffective
timeduringcompetition,
whichisstartedbycommand"starf'until"finish"sothattheaccumulation
inonecompetition
canreach10minuteupto 15minute.
whichperformedin PencakSilatfor Tandingcategoryis told havingefficiencyand effectiveness
whenit canbe doneswiftlyandmakingexpectedscore.Attacktechniquecanobtainscoreif enter
areaby usingpoweranddo notblockby defenseandor captureof opponent.Multipleattackmust
consecutively
and interdependent
by variouswayto thetargetas muchas possiblefourattacktypes
2001}Asthe accumulation
averagefight 14- 20 timesduringonepartcompetition
(AwanHariono,
Forthat,Pesilatmusthaveabilityto maintainthequalityof movement
duringcompetition
socanperform
quickly,
makemovement
repeatedly
andinlongperiodis neededabilityendurance
of aerobicandanaerobic
Pesilat.
Accordingto AwanHariono(2006)in PencakSilatTandingcategoryneedsT3,TSyo
systemof
ATP'CR16,25Vo
systemof energyLA-O2,and1}%fromoxygen(Or).Basedon theusingpredominant
system,so the endurance
whichusedin PencakSilatTandingcategoryis anaerobicthoughaerobic
isstillneededfor PesilatTandingcategoryas the baseto trainsystemof anaerobic
energyso it can
swiftlyandcanmovewithhighintensity
withoutexperiencing
of fatigue.Besidesthat,aerobicexercise
to strengthen
ligament,
tendon,andmusclefibersso it canreducepossibility
injureduringpracticeor

SYSTEMOF PENCAKSILAT
TANDINGCATEGORY
principles
Elementary
of PencakSilatTandingcategoryaremakingattackby usingblowtechnique
andswift
andhardkickat certaintargetsotheopponent
cannotrefrainandreciprocation
andalsodo goodup-fall-out
ordown-fall-out
whichis ratifiedbyjuryandreferee.
According
(2001)
to Persilat
PencakSitatTanding
is competition
whichpresenting
twofightersfromthe differentgroupandeachotherdealingwithby
defenseelementand attack,that is deflect,evadeand attackat the certaintargetand alsodropthe
So,to makedefenseandattacktechnique,
a Pesilatmustmastertechniques
in PencakSilatwellandright.
that,it is neededby domination
of techniquein PencakSilatthroughthe longperiodtime practiceprocess
regularly,
in program,
andmeasure.
Thereby,
to mastermovement
technique
in PencakSilatisneeded
bio-motor
component.
Bio-motorcomponent
is neededin PencakSilat,suchas strength,speed,power,
agility,
andcoordination.

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Competition
PencakSilatfor Tanding
categoryis doneinthreepart,withintervaltimebetweenpartduring1
minute.Everypartin competition
PencakSilatneeds2 minuteclean.Duringcompetition,
accumulation
average
fight14- 20 timesin onepart(AwanHariono,2006).Fromobservation,
averagetime in workingtofightingin
PencakSilatcompetition
is neededaround3-5second.Whilemultipleattackmustbe arangedregularlyand
respectively
by manywaysto thetargetas muchas4 variousoffensiveness
(Persilat,
2001).lt meansthatwfien
in lastattack(eachPesilatmake4 attacktypes)foot can be arrestedby opponentanddon'tmakefallout,so
accumulation
timeduringthe processis maximal10second.
Basedonthedescription
above,thesystemof energywhichneededis a-lacticanaerobic
system(ATP-CP),
becauseworkingtimeonlyneedsmaximal10second.Thisis consistent
withthesystemof a-lacticanaerobic
system.Thefeaturesof a-lacticanaerobic
systemare:(1)maximalworkingintensity,
(2)timeworkingfor about
(3)
10second, rhythmexplosiveworking(suddenquickly),andtheactivityproducesADP
andenergy(Soekarman,
19e1).
Todeterminecomponent
typeof bio-motorneeded,it is important
to knowcharacteristic
of athleticbranch
willbetrainedbasedoncompetition
time,kindsofmotion,andrhythmmovementduring
competition.According
toAwanHariono(2006),accumulation
timeduringcompetition
canbecountedas follows:(1)timewhichused
in threepartsis 480second,(2)in doingattackfor everypartis neededaveragetime 126second,(3)recovery
in everypartis about234second,(4) intervalbetweeneachpartsis 120second.So,the percentage
of time
duringcompetition
is 26,25Yo
for fighting(t. work),48,75o/o
for recoverybetweenfight,and 2|o/ofor interval
betweenpart.Forthat,thetotalof resttimeac'tively
or passivelyis73,75o/o,while
totaleffectivetimefor fighting
,-duringcompetition is 26,25o/o.
Basedon totalpercentage
time duringcompetition,
dominantenergywhichusedin PencakSilatTanding
category
is73,75o/o
aerobicand26,250/o
isanaerobic.
Butif seenfromtheusingof energyinfighting(inworking),
so the dominantenergyis anaerobic
system.Forthat,in PencakSilatneeds73,75o/o
energysystemATP-CP,
16,250/o,
energysystemLA-O2,and 10%from oxygen(Or).Becauseof that, in fightingis usedaverage3
se@nd,sotheenergywhichusedinfightingmoredominantusealaktikanaerobic
energysystem(ATP-CP).
But
thatway,in PencakSilat neededgoodaerobicabilityalthoughonly10%.Thereby,
the endurance
abilitywhich
is neededin PencakSilatTandingcategoryis anaerobic
endurance.
ENDURANCE
UNDERSTANDING
Endurance
exercisehastheinfluence
to qualitysystemof cardiovascular,
exhalation,
andbloodcirculation
systemsotheprocessaccomplishment
of energyduringactivitycandonewell.Thereby,
endurance
component
isveryneededin athleticbranchof PencakSilat.Because
of Pesilathavinggoodenduran@
component,
beside
it canworklongeranddo noteasyto feeltiredness
alsocanrecoveryby theirself.
Enduranceis abilityof bodyequipmentto fight againstfatigueduringactivitytake place.Accordingto
(2005),theadvantage
Sukadiyanto
for sportsman
whoowninggoodendurance,
suchas:(1) Addingabilityto do
activitycontinuously
withhighintensityin a longtime,(2)Addingabilityto makerecoverytimeshorter,and(3)
Addingabilityto acceptheavierandvaryburden.Thereby,theadvantage
for Pesilatwhoowninggoodendurance
gamepatternandrhythmduringcompetition,
components
are:(1)Candetermine
(2)Cankeepor changegame
patternandrhythmaswanted,and(3)Havetheenergyfightanddo noteasyto surrender
duringcompetition.
KINDSOF ENDURANCE
Evaluation
fromthevariety,endurance
canbedifferentiated
intotwo,theyaregeneralenduranceandspecial
endurance.
Generalendurance
isabilityinworkingbyentangling
somemusclegroupor all musclegroup,nervo
centersystem,neuromuscular,
andcardio-respiration
in longtime.Whilespecialendurance
is the endurance
whichentangled
a groupof localmuscle.Generalendurance
potency
entangles
allorgan
in bodyasthebasicof

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type,so it is neededby all athleticbranchesas the basicto developspecialendurance.
Forthat,
trainspecialendurance
mustbe startedby trainingthe generalendurance.
Evaluation
fromthedurationworking,endurance
is differentiated
as:(1)long-range
(2)mediumendurance,
endurance
and(3)short-range
(Sukadiyanto,
endurance
2005).Thefeaturesendurance
fromitsworking
shallbeas follows:(a) long-range
endurance
is endurance
whichneedsmorethan8 minutetime.so the
of energyis fulfilledbyaerobicsystem(Or),(b)middle-range
endurance
is endurance
whichneeds
2 until6 minutetime so the requirement
of energyis fulfilledby LA-O,andO, system,and (c)shortendurance
is endurance
whichneedsbetween45 seconduntil2 minutetime so the requirement
of
isfulfilledbyATP-CPsystem.
Based
on predominant
energysystemwhichused,endurance
can be differentiated
in to two,theyare:(1)
endurance,
it is abilityof respiration
systemandheartin answering
thedemandof oxygenat muscleto
glycogen
in orderto becomethe sourceof energy;and(2)anaerobic
(lacticanda-lactic),it is
endurance
accomplishment
of requirement
energyin bodyto burnglycogenin orderto makepowersourceout
theexistence
of outsideoxygenaid (Levisohn
andof Simon,1984).
METHODOF ENDURANCEEXERCISE
Energywhich needed in Pencak Silat Tandingcategoryis ATP-CP 73,75o/o,
H-O, 16,250/o,
and Or lOo/o

Hariono,
2006).Sotheendurance
priorities
in PencakSilatTandingcategoryareshort-range
endurance
middle-range
endurance.
But the long-range
enduranceis still needed,becausethe systemof aerobic
isstillneededaerobicin PencakSilatthoughonly10%.Forthat,aerobicsystemis neededto begivenas
foundation
to trainanaerobicsystem.In linewithSharkey'sopinion(1986)to reachtop positionmustbe
fromdevelopment
of aerobicability,sillstimulateanaerobic
(anaerobic-threshold),
anaerobic
exercise,
thetopis speedto reachhighestachievement.
Todetermine
themethodof endurance
exercise,it is important
to knowaboutexerciseprinciples
to develop
bothaerobicandanaerobic,
suchas:(1)in earlypracticehaveto dowarm-up(warming-up)
andthe
practice
given
(cooling-down),
is
therefrigeration
(2)Pesilatmusthavegoodfitness(goodVOrmax),(3)
Heartbeat
haveto knowpreviously,
(4)To increaseabilityof aerobic,exerciseintensity60-90%or
is 140-150/minute,
(5)Toincrease
abilityof anaerobic,
exerciseintensityof sub-maximum
heartbeat
(ormore),(6) Forchildren,aerobicexercisemaynotbe abundant,
and(7) Minimumendurance
program
isdonein40 minuteupto t hout withfollowsperiodfrequency:
(3timesina weekat transition
untilearlypreparation,
period,oncea weekat earlyperiodcompetition,
twicea weekat preparation
and
period).
in2 weekat competition
makesimplyin determining
exercisetype,this is tableof someexercisemethodand percentage
of
energyof BowersandFox.

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Table1. Someexercisemethodand percentageof developmentenergyof Bowersand Fox.
EXERCISEMETHOD
Acceleration Sprint
Continuous Faster
Continuous Slower
Interval Sprinting
Hollow Sprint

lnterval Training

Jogging

Repetition Running
Speed Play (Fartlek)

Sprint Training

EXERCISE
FORM

% DEVELOPMENT

O2
ATP.GP LA-O2
jogging
Sprint40-100meter.Startingfrom
5
5
90
fasterand fastertill spint bv lonqerstep
I
90
2
Longdistancerun in quickrhythm
2
5
93
Longdistancerun in slowrhythm
jogging
60m.Total
Sprint40m,do intervalby
70
20
10
distanceis 3. 000 m
Sprintby intervalof walkingandjogging
5
85
10
continuously:
50m sprnf, 50mwalking,50m
ioooino.and backto sorint50m
lntervalbetweenrun
S e t| 4 x 2 O 0 m ,t = O : 2 7
10-30 30-50 20-60
Setll 8x100m,t=0:13
Setlll 8x100m,t=0:13
Runin slowrhythmtill mediumrhythm,the
100
distanceis 6000mor run in morethan30
minute
Samewith intervaltraining,butt workingand
40
10
50
t recoveryis longer
Jogging5-10minute,walkingandjogging5
40
40
20
minutebv intervalsprint50-60meter.
Runin maximumspeedto passbetween404
6
50 meter.Repetition16-20times.t. recovery 90
(ratio1:4-5)
andt. intervalis comolete

Source:BowersandFox(1988:231)
energyBowersandFox,sothedevelopments
of development
andpercentage
Fromsomeexercisemethods
category,
someof it are:
PencakSilatTanding
in applying
themethodin exercising
Exercise
a. The Methodof AerobicEndurance
slower,(2)
suchas: (1) continuous
Exercisemethodwhichcan be usedto increaseaerobicendurance,
continuousfaster,(3)jogging,(4) interualtraining,and (5) (speedplay/fartlek).
b. The Methodof AnaerobicEndurance
sprint,hollowsprint,
Exercisemethodswhichcanbe usedto increaseanaerobicenduranceare:acceleration
training.
interualtraining,andsprint
1) Acceleration
SprintMethod
step.Traveldistanceis adaptedby
It is startedfromjoggingfasterand fasteruntilsprintby lengthening
periodicals
of exercise.
2) HollowSprintMethod
jqging, justmaintain
50m spnnf,50m walking,S0m
Sprintwithintervalofwalkingandjoggingcontinuously:
target.
it untillimitation
3) IntervalTrainingMethod
Actually,the intervaltrainingis enduranceexercisemethodwhichcan be usedto increaseaerobicand
exercise
timeandresttime.Intervalmethodof
is in setting-up
between
Todifferentiate
endurance.
anaerobic
training,andshorttraining,intermediate-interval
trainingcanbe groupedintothree,theyare:long-interval
intervaltraining.

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c. Th
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are thr

a) Long-lnterval
Training
Thoughthe long-interval
trainingis moredominantto increaseaerobicendurance,
butit takeseffectto
theincrease
of anaerobic
endurance.
Themenuof long-interval
trainingshallbe as follows:
lntensity
85-90%
t. work
2-5minute
Recovery
1:1'till1:2
Interval
2-8minute(active)
Repetition
3-12
Intermed
iate-lntervalTraining (AerobicandAnaerobic)
Duration
in thisexerciseis shorterthanlong-interval
training,butexerciseintensityis improvedso it can
improveaerobicandanaerobic
endurance.
Themenuof intermediate-interval
trainingshallbeasfollows:
Intensity
90-95%
t. work
30second-2minute
Recovery
1 : 2 ' t i l1l : 3
Interval
2-6minute(active)
Repetition
3-12
Short-lnterval
Training(Anaerobic):
Precompetition
untilcompetition
Short-interval
trainingis tendto anaerobicendurance,
becausethe aim of this exerciseis speciallyto
increase
musclepower.Short-interval
trainingalsoimprovesaerobicendurance
thoughrelativelysmall.
Themenuof short-interval
trainingshallbe as follows:
> 95o/o
Intensity
t. work
5 - 30 second
Remvery
1 : 3 ' t i l1l : 5
Interval
15- 150second
Repetition
5 -20
4) SprintTraining
Thisexercisemethodis moreproperto be appliedin the periodof precompetition
up to competition.
The
formof sprinttrainingis run in maximumspeed,passthroughovershort(30-S0m),
and donerepeatedly
(repetition:
16-20).Themenuof trainingsprintshallbe as follows:
Intensity
100o/o
Distance
40 meter(variation)
Volume
4 setwith4 repetitions
(16repetitions)
Recovery c o m p l e t e ( 1 : 4 - 5 )
Interval
complete(1:4-5)
Frequency 3x/ week
c. Thedevelopmentof the AnaerobicEnduranceModelfor PesilatTandingCategory
Dominant
endurance
whichneededin PencakSilatcompetition
is anaerobic
endurance,
thoughaerobicis
stillneeded.
So,to traintheendurance
for Pesilatmustbe adaptedin therealconditionof competition.
These
aretheexamplesof endurance
exercisewhichcanbe donein PencakSilatarena:

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)
)
F
F
)
)

FrompostO Peilat makescornbination
attackto thepct O
FrompoetO Pesilatjoggingtothe postO
FrompostO Pesilatmakecombination
defenseb thepostO
FrompostO Pesilatjogging
backto the pct O
Do thatcontinuously
for 1-2minutebasedontheperbdtime.
Themovement
canbe stLarted
fromall post

lmage1.Attackcombination,defense,and iogging byforming the square

From0 (imitline),Pesilatspintto the O (samsak)
anddoingattackon
samsak(4 kindsof attack)
Next,Pesilatrunsideway
to the O (arnmalous
sequence
to therigfrt
to the leftor on thecontrary)
andevensequence
Next,frornO Pesilatdoesthecounterattackto thefinishline
Next,PesilatenteringO, backsequence
waitsfor the innings
Doitfor3-4minute(1S20repetition)
or suitedwithperiodtime.

lmage2. Sprintcombinatlon,attack,and counteratlack
Sequenceof Executlon:
} Enteringthe sequencesO movesto O holdingthe ptnch-bx,Peiht at
e whoholdthepunchba Do it in 4 - 8 parb (everyparb 2-3 minute),it acomodatedwith the
competition
rules

lmage3. Sparlngcombination,punchbox,and samsakwlth clrcult method
Sequenceof Exeantlon:
F PesilatjumpsO (gate)with bothbackfieet
at the sametimeandsprint
to the O (samsak)
F After runsaroundin O (samsak),Pesilatsprintsto the O andattacks4
timeson the punchbox
Ne*, joggingto the backPesilatto waitfor innings
with period
Do it for 46 sets(10-20repetition)
or it is accommodated
time

lmage4. Jumpcombination,sprlnt,andtechnlque
Sequenceof Executlon:
) Pesilatjumpsthe wicketwih twofeetat the sane time,then spnhfto the
samsakandattacksonthesamsak.
runtothelastbacktowaitforinning
F Ne*, Pesilat
or ib accommodated
with periodd
) Do it for 4-6 seb (1G20repetition)
time

lmage5. Jump combination,sprint,and technlque

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Sequenceof Execution:
> Ftot O Pesilatjumpto thewicketbyusingtwobackfeetto theO
to the I
) FromO Pesilatdo attackcombination
g
@
the
run
to
zigzag
does
Pesilat
) From
to the O
do defensecombination
F From@Pesilat
period
time'
on
based
1-2
minute
for
) Do repeatedly
) Movementcan bestartedftomall posts

lmage6. Jump combination,defense,z.gzag,and defenseby formingsquare
for Pesilatranding
endurance
lmagesabovearesomeexamplesof moderexerciseto increaseanaerobic
targetandtargetbasedon
disregarding
Eachcoachcanmakemorevariousexercisemodelswithout
category.
process'
program.Variationexerciseis very importantto avoidof boredomathleteduringexercise
exercise
program'
Pesilatcanaccepteveryburdenwhichgivenby coachoptimallybasedon applied
Thereby,
CONCLUSION
Besides
is veryneededby PesilatTandingcategory.
endurance
andanaerobic
Abilityof aerobicendurance
is neededas thebasicto train
ligament,tendon,andmusclefibers,aerobicendurance
to strengthen
assisting
of
systemso it canrecoveryswiftlyandcan movein highintensitywithoutexperiencing
of anaerobic
system
(2)fastcontinuous
running,
canbedonebyasfollows:(1) slowcontinuous
aerobicendurance
Toincrease
fatigue.
(3)jogging,(4)intervaltraining,and(5)speedplay/fartlek'
running,
systemof energyLA-O2'
of energyATP-CB16,250/o
PencakSilatTandingcategoryneeds7g,7so/osystem
whichusedin
energysystem,the endurance
and10%fromoxygen(Or).Basedon the usingof predominant
for Pesilat
endurance
Forthat,in trainingcomponent
endurance.
pencak
silat randingcategoryis anaerobic
(1)
asfollows:
canbe done
endurance
Totrainanaerobic
mustbeadaptedwiththerealconditionin competition.
that'coachcanvarythe
sprint,(2)hollowsprint,(3)intervaltraining,and(4)sprinttraining'Besides
acceleration
of Pencaksilatrandingcategory'
whichmatchedwiththecharacteristic
exercise
endurance
of anaerobic
model
REFERENCES
(FlK)
pencak sitat(Diktaf).Yogyakarta:
FakultasllmuKeolahragaan
AwanHariono.2006.MetodeMetatihFisik
(UNY)'
NegeriYogyakarta
Universitas
Dubuque,lowa: Kendal/Hunt
Bompa,TudorO. 1994. Theoryand Methodotogyof Training.(third edition).
ComPanY.
Publishing
(thndedition),BowlingGreen'Ohio:wm'c'Brown
Richardw; Fox,EdwardL. 1992. SportsPhysiotogy,
Bowers,
Publishers.
TennisMedic:conditionongsportMedicine,andrbtalFitnessfor
Levisohn,stevenR.,simonHarveyB.lgg4.
C'V'
EveryPlayer.St. Louis.Missouri:The MosbyCompany'
KualaLumpur:Pesaka.
pencak silatcompetitionRegutation.
persilat.2001.Thetnternationat
Inc'
ll: HumanKineticsPublishers'
sarkey,BrianJ. 19g6.coachesGuidetosportPhysiology,champaign,
Pusat'
Jakarta:KoNl
EnersiPredominanPadaOtahra.ga,
R. lggl . Enersidan Sr.sfem
Soekarman,
llmu Keolahragaan
2005. pengantarTeoridan MetodotogiMetatihFr.srkYogyakarta:Fakultas
sukadiyanto.
(UNY)'
NegeriYogyakarta
(FlK)Universitas

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