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.
Highlights
Squash is an extremely challenging competitive sport that requires an enormous level of physical fitness to compete on an elite level
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
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
Summary
Squash is an extremely challenging competitive sport that requires an enormous level of physical fitness to compete on an elite level. Power is defined as the rate at which work is done or energy is transferred to perform a task (van der Kruk, van der Helm, Veeger, & Schwab, 2018) or the ability to exert maximal force in a short period of time. Research has shown that maximal strength is a major factor influencing performance and stronger athletes are found at higher levels of competition in a variety of sports compared with weaker athletes (Haff & Nimphius, 2012). Participation in squash requires high competency in a variety of parameters such as muscular endurance, aerobic and anaerobic capacities, strength, power, speed, and agility (Bennie & Hrysomallis, 2005). Players may cover up to 5000 meters in a single 5 set match of squash lasting anywhere between 60 to 90 minutes requiring excellent cardiovascular endurance
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