The Effectiveness of High‐Intensity Interval Training in Increasing Leg Muscle Strength of Karateka

This study aims to analyze the effect of the High-Intensity Interval Training (HIIT) training method on increasing karate athletes' muscle strength. This experimental study used a pre and post control group design. A total of 20 karate athletes aged 20 to 25 years served as research subjects, selected using a random sampling technique. Then, they were divided into 2 groups, namely the control group (K1) and the experimental group (K2). The data collection began by having the subjects take a pre-test to measure initial leg muscle strength. Then, those in the experimental group were given a HIIT program for 8 weeks, with a training frequency of three times a week. Meanwhile, the control group only did a regular training program or was not given special treatment. The HIIT session was carried out for 20 minutes. It consisted of a series of fast punches and kicks for 20 seconds with maximum intensity and 10 seconds of rest. Then, the movements were repeated again. The final stage of this study was to conduct a post-test to measure leg muscle strength in both groups. The results reported that the HIIT training program was effective in increas-ing leg muscle strength (p <0.05). Based on this finding, the training can be used as a strat-egy to increase the strength of athletes' leg muscles, such as karateka. Since muscle strength is one of the important physical condition components for a karate athlete, the application of the HIIT method can be considered in compiling a training program.