Weight training is one form of exercise to increase strength (Prawirasaputra, 2000). The exercise should be done in such a way that athletes must issue a maximum or almost maximum effort to hold the weight. The weight little by little increased in order to guarantee muscle growth. Therefore, exercises should be done progressively and do not stop at a certain weight or weights (Harsono, 1988).
The principle that should be done in weight training are:
- Exercise should be preceded by proper and thorough warm up.
- Overload principle should be applied, because the muscle development is only possible when the muscles are given with an increasing amount of weight.
- As a rule it is recommended to perform no more than 12 and not less than 8 repetition maximum.
- In order for the development of effective muscle, every form of exercises performed in 3 sets, with a break in each set between 3-4 minutes.
- Each lifting, pushing, or pulling weight must be carried out with the correct technique.
- As a guideline, if the train for strength, which is for sports that are not too dominant strength, repetitions range of 8-12 RM.
- Every form of exercise should be carried out in a space of motion were the broadest possible extent.
- During exercise, breathing arrangements must be considered.
- After completing some form of exercise, athletes should be in a state of local muscle fatigue that lasts only temporarily.
- Weight training should be done 3 times a week punctuated by a day of rest.
- Motivation athletes is a very important factor.
- After each set, rest for a while thrill-vibrate (shake-out) or stretch the worked muscles.
- Whenever practice, record the amount of weight lifted and repetitions that have been carried out on the practice.
- Every time the train should be no more than 12 forms of exercise.
- Each training session should end with relaxation exercises.
The Forms of Weight TrainingForm of weight training is very varied, with the aim to increase the strength and endurance. Fox (1984) said that "... developing not only specific elements of strength on certain muscle groups were trained but also specific to the motion pattern is generated". Form of weight training should be adjusted to form of the movement of exercise performed.
Here are some types of weight training that can be done by trained muscle sections:
1. Shoulder Muscle Exercise
- Dumbell Press
- Front Dumbell Raise
- Dumbell Lateral Raise
- Bent-over Lateral Raise
- Behind the Neck Press
2. Trapezius Muscle
- Barbell Shrugs
- Dumbell Shrugs
3. ABS Muscle
- Hanging Leg Raises
4. Back Muscle
- Bent-over Barbell Row
- Chin Up / Pull Up
- Seated Cable Row
- One-arm Dumbell Row
5. Triceps Muscle
- One-arm Overhead Extension
6. Chest Muscle
- Flat Bench Press
7. Biceps Muscle
- Concentration Curl
8. Quadriceps Muscle
- Leg Press
9. Hamstring Muscle
- Leg Curl
10. Gastrocnemius Muscle
- Standing Calf Raises