El impacto del entrenamiento de intervalos de alta intensidad y el entrenamiento en circuito en la condición física de los atletas indonesios de pencak silat
DOI:
https://doi.org/10.55040/9yeaf121Palabras clave:
HIIT, entrenamiento en circuito, pencak silat, condición física, atletas de combateResumen
Este estudio comparó la efectividad de 6 semanas de entrenamiento en circuito (EC) y entrenamiento interválico de alta intensidad (HIIT) sobre la condición física y velocidad de golpeo en atletas indonesios de Pencak Silat. Cuarenta y cinco atletas nacionales (edad 19.8–20.1 años) fueron asignados aleatoriamente a EC (n=15), HIIT (n=15) o control (n=15). EC realizó entrenamiento multiestación con sobrecarga progresiva; HIIT siguió protocolos de intervalos (85–95% FCmáx) con sprints, agilidad y sombra; control mantuvo entrenamiento convencional. Evaluaciones pre/post incluyeron prueba de agilidad Illinois, prensa 1RM, sit-and-reach, sprint 30m, flexiones y velocidad de golpeo específico (patada de hoz, patada recta, puñetazo). EC y HIIT mejoraron significativamente todas las variables (p<0.001), sin cambios en control. ANOVA mixto reveló interacciones tiempo×grupo. EC mostró mayores ganancias en fuerza pierna (F=68.74, η²p=0.710), flexibilidad (F=38.15, η²p=0.577) y flexiones (F=55.93, η²p=0.666). HIIT fue superior en velocidad sprint (F=52.60, η²p=0.653), agilidad (F=45.32, η²p=0.618) y velocidades de golpeo: patada hoz (F=40.12, η²p=0.589), patada recta (F=41.50, η²p=0.597), puñetazo (F=48.70, η²p=0.635). EC es más beneficioso para fuerza y flexibilidad, mientras que HIIT mejora velocidad, agilidad y velocidad de golpeo específica. La combinación periodizada de ambos podría optimizar el rendimiento en Pencak Silat.
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