The Effectiveness of Set System and Super Set System Weight Trainings, Recovery Periods and Legs’ Lengths for Improving the

Qualities of Swim Starts

Alief Dedi Kenedi1 , Soegiyanto2 , Sulaiman2 , Raden Boyke Mulyana3

(1. SMA Negeri 1 Cirebon, Indonesia; 2. Universitas Negeri Semarang, Indonesia;

3. Universitas Pendidikan Indonesia Bandung, Indonesia)

Abstract: In swimming, starting techniques might determine the speed and achievements. Through weight training programs, legs’ lengths can produce greater forward forces. Set system and super set system can be used as media for maximizing the weight training programs. This research was intended to find out the effectiveness of set and super set weight trainings, active recovery periods and long legs in improving the qualities of techniques of swimming starts. This research used 222 factorial method for measuring the legs of the sample subjects. The sample consisted of 40 athletes taken from a population of 74 students. The research sample subjects were entered into experimental blocks and given weight training programs with maximum repetions of 40% to 70% for 3 months. For analyzing the data, the researcher used ANOVA, Tukey Tests and SPSS 16 Windows Program. The analyses showed that the combination of set system weight trainings, active recovery periods and long legs produced better effects on the results of the swimming starts than those produced by super set weight trainings combined also with active recovery periods and long legs. It is hoped that the findings of this research might be used by swimming trainers, in swimming clubs and in swimming competitions, as the bases for developing their training programs that would improve the qualities of the start techniques of their swimmers.

Key words: set system, super set system, recovery periods, long legs, swimming start