Lucy Widya Fathir, Prisca Widyawati, Sapto Wibowo, Nasnoor Juzaily Bin Mohd Masiruddin, Oce Wiriawan, Dwi Cahyo Kartiko, Rini Ismalasari, Parama Surya Kustrapsila, Arifah Kaharina, Afif Rusdiawan, Gigih Siantoro, Muchamad Arif Al Ardha
Background. Competitive athletes in sports like wushu sanda, karate, and fencing require strength, power, and core stability for complex movements that engage both aerobic and anaerobic energy systems. Functional training using tools such as the Bosu, dumbbells, and kettlebells is essential for improving power, lower extremity strength, and core stability, which enhances performance and reduces injury risk. Objectives. This study aims to analyze: (1) The effects of Bosu, kettlebell, and dumbbell complexes using AMRAP on power, lower extremity strength, and core stability; (2) The effects of Bosu, kettlebell, and dumbbell complexes using EMOM on these variables; (3) The differences between AMRAP and EMOM in improving power, strength, and core stability. Methods. The sample included 36 karate athletes aged 19-25, divided into three groups: AMRAP (n = 12), EMOM (n = 12), and control (n = 12). This quasi-experimental research used pre-and post-tests, including a leg strength dynamometer, balance beam, and Wattbike power test. Results. The EMOM group showed a significant improvement: 9% increase in power, 7% in strength, and 6% greater than the AMRAP group (p < 0.05). The AMRAP group demonstrated an 11% increase in core stability compared to the control group and 6% greater than the EMOM group (p < 0.05). The control group showed no significant changes. Conclusion. The study confirms that functional training with dumbbells, kettlebells, and Bosu effectively improves athletes' power, lower extremity strength, and core stability over 8 weeks. © 2025, Society of Aging and Physical Activity (SAPA). All rights reserved.
Faculty of Sport and Health Science, Universitas Negeri Surabaya, Indonesia; Faculty of Sport and Health Science, Universitas Negeri Malang, Indonesia; Faculty of Sport and Health Science, Universiti Malaya, Malaysia; Training Zone Indonesia, Indonesia
