TITLE:
Effects of a 5-Week Linear Periodization Program on Maximal Strength and Speed on Elite Squash Players
AUTHORS:
Jorg Teichmann, Allan Pete Soyza, Ali Habib Harb, Kieran Stefan Allan, Rachel Tan Ee
KEYWORDS:
Periodization, Linear Periodization, Squash, Strength and Conditioning, Strength, Power, Speed, Injury Prevention
JOURNAL NAME:
Advances in Physical Education,
Vol.11 No.4,
September
29,
2021
ABSTRACT: Context: Participation in squash requires high efficiency in
agility, speed, reaction time and repetitive muscular endurance, aerobic and
anaerobic capacities. Standard traditional periodization to reach optimal
physical fitness for squash is limited. Therefore, this study aims to find a
more alternative approach in training design. Objective: The purpose of
this article aims to highlight the benefits of a 5-week linear strength and
conditioning program to help improve strength and speed in elite squash
players. Design: Case study. Setting: Field research. Participants: 3 male and 2 female Singapore
elite squash players in preparation for the 2019 South East Asian Games. Intervention(s): 5-week linear periodization program was a sport specific injury
prevention training with a total of 12 special strength sessions, 4 hypertrophy
sessions, and 3 speed and plyometric sessions. Main Outcome Measure(s): 1)
Maximal strength tests, the athletes were guided into performing a 1-repetition
max (RM) half squat test, 1RM single leg adductor test, 2) muscular
endurance tests,1-minute push up test, 1-minute sit up test, and 3) maximal
speed tests, a 20-meter Sprint test. Tests were
conducted before training program and after 5-week linear periodization
program. Results: Significant improvement for
1-RM half squat test, 1RM single leg adductor test, 1-minute push up test,
1-minute sit up test and 20-meter sprint test were noted after 5 weeks of linear periodization program. There were
significantly higher rates of improvement in strength compared to speed. Conclusions: 5-week linear periodization training
program displayed significant improvement in strength, muscular endurance and
speed suggesting that a linear strength and conditioning program can be highly
beneficial for squash players.