The Effect of Training Status on Adaptations to 11 Weeks of Block Periodization Training

Alexander B Wetmore; Paul A Moquin; Kevin M Carroll; Andrew C Fry; W Guy Hornsby; Michael H Stone

doi:10.3390/sports8110145

The Effect of Training Status on Adaptations to 11 Weeks of Block Periodization Training

Sports (Basel). 2020 Oct 31;8(11):145. doi: 10.3390/sports8110145.

Authors

Alexander B Wetmore¹, Paul A Moquin¹, Kevin M Carroll¹, Andrew C Fry², W Guy Hornsby³, Michael H Stone¹

Affiliations

¹ Center of Excellence for Sport Science and Coach Education, Department of Sport, Exercise, Recreation and Kinesiology, East Tennessee State University, Johnson City, TN 37614, USA.
² Osness Human Performance Laboratories, Department of Health, Sport, and Exercise Sciences, University of Kansas, Lawrence, KS 66045, USA.
³ College of Physical Activity and Sport Sciences, West Virginia University, Morgantown, WV 26505, USA.

Abstract

Some controversy exists as to the most efficacious method of training to achieve enhanced levels of sport performance. Controversy concerning the efficacy of periodization and especially block periodization (BP) likely stems from the use of poorly or untrained subjects versus trained who may differ in their responses to a stimulus. The purpose of this study was to investigate the effect of training status on performance outcomes resulting from 11 weeks of BP training. Fifteen males were recruited for this study and placed into strong (age = 24.3 ± 1.9 years., body mass (BM) = 87.7 ± 8.7 kg, squat: body mass = 1.96 ± 0.16), moderate (age = 25.3 ± 2.7 years., body mass = 100.2 ± 15.5 kg, squat: body mass = 1.46 ± 0.14), or weak (age = 23.2 ± 3.9 yrs., body mass = 83.5 ± 17.1 kg, squat: body mass = 1.17 ± 0.07) groups based on relative strength. Testing was completed at baseline, and after each block which consisted of 1 repetition maximum (1RM) squat, 0 kg static jump (SJ), 0 kg countermovement jump (CMJ), 20 kg SJ, and 20 kg CMJ. Absolute and relative strength were strongly correlated with rates of improvement for absolute strength, relative strength, 0 kg, and 20 kg vertical jumps. All subjects substantially improved back squat (p < 0.001), relative back squat (p < 0.001) with large-very large effect sizes between groups for percent change favoring the weak group over the moderate and strong group for all performance variables. All subjects showed statistically significant improvements in 0 kg SJ (p < 0.001), 0 kg CMJ (p < 0.001), 20 kg SJ (p = 0.002), and 20 kg CMJ (p < 0.001). Statistically significant between group differences were noted for both 20 kg SJ (p = 0.01) and 20 kg CMJ (p = 0.043) with the strong group statistically greater jump heights than the weak group. The results of this study indicate BP training is effective in improving strength and explosive ability. Additionally, training status may substantially alter the response to a resistance training program.

Keywords: relative strength; resistance training; strength.