The impact of high-intensity interval training and circuit training on the physical fitness of indonesian pencak silat athletes

Abstract

This study compared the effectiveness of 6-week circuit training (CT) and high-intensity interval training (HIIT) on physical fitness and striking speed in Indonesian Pencak Silat athletes. Forty-five national-level athletes (age 19.8–20.1 years) were randomly assigned to CT (n=15), HIIT (n=15), or control (n=15). CT performed multi-station bodyweight/resistance training with progressive overload; HIIT followed interval protocols (85–95% HRmax) including sprints, agility drills, and shadow boxing; controls maintained conventional training. Pre/post assessments included Illinois Agility Test, 1RM leg press, sit-and-reach, 30-m sprint, push-up, and technique-specific speed tests (sickle kick, straight kick, straight punch). Both CT and HIIT significantly improved all variables (p<0.001), with no control changes. Mixed ANOVA revealed time×group interactions. CT showed greater gains in leg strength (F=68.74, η²p=0.710), flexibility (F=38.15, η²p=0.577), and push-ups (F=55.93, η²p=0.666). HIIT was superior for sprint speed (F=52.60, η²p=0.653), agility (F=45.32, η²p=0.618), and striking speeds: sickle kick (F=40.12, η²p=0.589), straight kick (F=41.50, η²p=0.597), straight punch (F=48.70, η²p=0.635). CT is more beneficial for strength and flexibility, while HIIT better improves speed, agility, and match-specific striking velocity. Periodized combination of both may optimize Pencak Silat performance.