(58) THE EFFECT OF BLOCK PERIODIZATION ON BARBELL BACK SQUAT AND BENCH PRESS IN HIGH SCHOOL-AGED BASEBALL PLAYERS

Purpose: Block periodization has been used in various settings to elicit specific adaptations to allow for residual effects during training cycles. This method has seen success in many sports, but limited research has existed within the high school-age sector. The purpose of this study is to see the effect this periodization methodology has on strength in the bench press and barbell back squat.

Methods: A retrospective study of twenty-nine high school varsity baseball players (mean +/- SD: age = 17+/-.82) performed 16 weeks of block periodization. The testing was split into a pre-testing week, a mid-point testing week, and a final testing week. The training blocks were performed on Monday, Tuesday, Thursday, and Friday. Training blocks consisted of 2 weeks of isometric training (week 1 10-second holds, week 2 20-second holds), 2 weeks of eccentric training (week 1 5-1-1, week 2 8-2-1), and 4 weeks of progressive overload (week 5 70% load, week 6 80% load, week 7 85% load, and week 8 90% load). This program was then repeated after a week off from training. The exercises were all timed and controlled by the head strength and conditioning coach. A repeated measures ANOVA was conducted to look at the relationship between the pre, mid, and post-testing results.

Results:  Block periodization had a significant effect on the back squat within-subjects F(2,64)=67.52, p< .001, and a mean difference between pre and post-test of 302.42lb and 352.42lb. The within effects of the back squat revealed the PreSquat was significantly less than the MidSquat t(32) = -5.10, p < .001, and the PostSquat t(32) = -9.73, p < .001. The MidSquat was also significantly less than the PostSquat t(32) = -7.64, p< .001. Block Periodization also had a significant effect on the bench press within-subjects F(2, 62) = 49.03, p < .001, and the mean difference between pre and post-test 168.44lb – 193.75lb. The within effects of the bench press revealed the PreBench was significantly less than the MidBench t(31) = -4.08, p < .001 and the PostBench t(31) = -7.82, p < .001. The MidBench was significantly less than the PostBench t(31) = -7.08, p < .001. 

Conclusion: The findings of this study seem to agree with previous studies done on strength utilizing the block periodization model. The increase in strength over the 16-week program shows a significant relationship between the periodization protocol and the mean changes of the back squat and bench press from pre, mid, and post.

Practical Application: The utilization of the block periodization methodology with high school-aged baseball players will increase the barbell back squat and bench press. Utilizing the principles of eccentric, isometric, and base linear periodization should be considered and dosed within micro-cycles to have a positive effect on strength.

Acknowledgements: NONE