Strength and Conditioning

Purpose

Strength and Conditioning supports our pesilat’s technical growth, resilience, and safety. It builds the physical qualities that make Sendeng effective: economy of movement, explosive entry, stable posture, and the ability to repeat high quality actions under pressure.

Guiding Principles

1. Movement first. We prioritise joint control, posture, and footwork mechanics before loading.

2. Specific yet balanced. Sessions develop traits that matter for silat—rate of force, change of direction, clinch strength, striking repeatability—while maintaining whole-body balance.

3. Minimum effective dose. We use targeted work that complements, not competes with, technical training.

4. Long game. We progress gradually across the year to reduce injury risk and build durable capacity.

5. Inclusive by design. We offer clear regressions and equipment alternatives so every athlete can participate.

Key Physical Qualities We Train

1. Mobility and joint control for hips, ankles, thoracic spine, wrists, and shoulders.

2. Landing and deceleration to protect knees and lower back during entries and sweeps.

3. Lower-body power for explosive step-ins, pivots, and counterattacks.

4. Upper-body strength for framing, parrying, clinch control, and weapon handling drills.

5. Trunk stiffness and rotation for stable striking and takedown defence.

6. Repeat sprint ability and aerobic capacity for bout pacing and fast recovery between exchanges.

Annual Flow at a Glance

Sendeng Teratai runs a 30-week S and C cycle, once a week, aligned to our technical calendar.

1. Foundation Weeks 1 to 8
   Movement quality, basic strength patterns, landing mechanics, aerobic base.

2. Development Weeks 9 to 18
   Heavier compound lifts, jump progressions, short sprint and change-of-direction work, grip and clinch strength.

3. Performance Weeks 19 to 26
   Contrast training for power, speed endurance, tactical conditioning intervals that mirror round structure.

4. Taper Weeks 27 to 30
   Lower volume, sharpen speed and coordination, extra mobility and recovery.

Safety and Recovery

1. Technique before load. If form breaks, we regress, slow the tempo, or reduce volume.

2. Recovery targets
   Seven to nine hours of sleep where possible, hydration, protein with each meal, and one light mobility day between sessions.

3. Return to training pathway
   For pain or injury we swap impact drills for isometrics, use partial ranges, or switch to sleds, carries, and tempo work until cleared.

Link to Competition Demands

The plan supports fast entries, strong frames, stable pivots, and rapid repeat actions. Conditioning matches round-rest patterns so pesilat recover between exchanges and maintain quality across the bout.