How Should Be A Squash Player Training (first part)

How should be a squash player training (first part) – example of a one year program – preparation period training schedule: General fitness, overall skills specific fitness, on-court skills, on-court training, high squash specificity

Goals for this season:
– Better control
– Better court movement
– Better positioning
– Improving overall technique and shot selection
– Using more volleys to make the game more aggressive
– Using more straight drives instead of defensive boast drives
– Training to prevent injuries

Squash training – example of a one year (macrocycle) program

Phase of the season (1year=52wks)	Aim	Month	Competi tions	Volume	Intensity	Overall stress/load
General preparation period (9wks)	General strength and endurance	June and July	None / Minor/ League Games	Medium	Low	Medium
Specific preparation period(9wks)	Maximum strength and general endurance	Aug and Sept	None / Minor/ League Games	High	Medium	High
Pre-competition period (9wks)	Maximum strength and specific endurance	Oct and Nov	Minor/ League Games	High	High	High
Early competition period (9wks)	Specific endurance and sport technique	Dec and Jan	Medium/ League Games	Medium	High	Medium
Peak competition period (13wks)	Match preparation and peak performance	Feb., March and April	Main/ League Games	Low	High	High
Transition /recovery period (4wks)	Active recovery	May	None	Low	Low	None

Example for a week (microcycle) from the General Preparation phase
General preparation period training schedule (9/52) – Week 1/9
Keys: General fitness, overall skills

Monday: Functional strength, core training, stability exercises, swimming 20’
Tuesday: Session with the coach – Basic movement and basic technique
Wednesday: Rest
Thursday: Functional strength, core training, stability exercises, cross trainer 20’
Friday: Friendly training game – nothing to prove, just to improve
Saturday: League Game
Sunday: Rest

Example for a week (microcycle) from the Specific Preparation phase
Specific preparation period training schedule (9/52) – Week 1/9
Keys: Specific fitness, On-court skills

Monday: Core training, Balance and flexibility exercises
Tuesday: Session with the coach – Advanced technical skills
Wednesday: Rest
Thursday: Core training, power and ability, balance and flexibility exercises
Friday: Friendly training game – nothing to prove, just to improve
Saturday: League Game, 60’  recovery walk or cycling
Sunday: Rest

Example for a week (microcycle) from the PreCompetion phase
Pre-competition period training schedule (9/52)  – Week 1/9
Keys: On-court skills, on-court training, High squash specificity

Monday: Strength endurance, power and agility, coordination, core conditioning and plyometric training
Tuesday: Session with the coach – adjustment of technique/tactics
Wednesday: Rest
Thursday: Solo training plan, court movement and ghosting
Friday: Friendly training game – nothing to prove, just to improve
Saturday: Full day tournament or League Game, video analysis
Sunday: Rest

photo credit: slideshare.net  [Steven Hudson] | activeataltitude.com