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How should be a squash player training (part II) – 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
First of all, I would like to remind you of the first an 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
Example for a week (microcycle) from the Early Competition phase
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Early competition period training schedule (9/52) – Week 1/9 |
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| Monday | Solo training plan, Conditioned games, high intensity |
| Tuesday | Session with the coach – adjustment of technique/tactics |
| Wednesday | Rest |
| Thursday | League game or training game, high intensity |
| Friday | Stress management, yoga, focus plan |
| Saturday | Full day tournament or League Game, video analysis |
| Sunday | Rest |
Example for a week (microcycle) from the Peak Competition phase
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Peak competition period training schedule (13/52)– Week 5/13
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| Monday | Session with the coach – video analysis |
| Tuesday | League game or training game, high intensity |
| Wednesday | Rest |
| Thursday | Tactics and strategy against specific opponents, game situations |
| Friday | Rest, visualization |
| Saturday | Full day or full weekend or full week tournament – pool, sauna, massage |
| Sunday | |
Example for a week (microcycle) from the Transition phase
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Transition / active recovery period training schedule (4/52) – Week ¼ |
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| Monday | Active recovery |
| Tuesday | Active recovery |
| Wednesday | Active recovery |
| Thursday | Active recovery |
| Friday | Active recovery |
| Saturday | Active recovery |
| Sunday | Active recovery |
Example for a training session from the Specific Preparation phase
(Core Conditioning, Balance and Flexibility)
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Specific preparation period training schedule (9/52) – Week 1/9 |
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| Monday | Core training, Balance and flexibility exercises |
| Squash court | Warm-up (10’):5’ Jumping rope, 5’ Active Stretching (arm swings, wrist twists, hip twists, knees circles, adductor swings, leg kicks, walking lunges, side lunges, step back lunges etc.) |
| Squash court | Workout (25’):1. Alternate forward lunges ending with a squat stretch(1’)2. Knee hugs lunges (10 lunges)3. Mountain climbers (1’)4. Inverted hamstring stretch (5 x each leg x 15”)5. Hand walks exercise (5cm walk) – 5 complete movements6. Hip-up stretch (20” + 20”one leg up + 20” opposite leg up)7. Plank position (20” left arm up + 20” right arm up + 20” left leg up + 20” right leg up)8. Side plank (20” both sides leg raised up)9. The bridge (120” )10. One leg bench squats (2×10 on each leg) |
| Squash court | Cool-down (10’):3’ Short recovery run (jogging in place), 7’ Static stretches 20” each (hand down spine, wall stretch, cobra, one leg over, toe grab, calf stretch etc.) |
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