My weekly squash training guide
I often get asked how to improve as a player. Most of the time players are doing a lot of the right things, and just have a couple of key pieces of the puzzle missing from their training.
What does an ideal week include for a squash player?
The answer to this question depends a lot on what your goals are for you squash, the time you have available, and what other physical activities you engage in on a weekly basis. To give the best answer, we’d have to look specifically at all those things and put a plan together.
But as a rough guide, your squash week (or two weeks if you’re playing just once or twice a week) wants to include a mixture of the following:
Match play (important matches & friendly games)
Improvement focus (coaching, pairs practices, solo)
Strength workout (can be whole body, twice a week)
Recovery & injury prevention (good warm ups, stretching time and mobility work)
“the areas that most often get ignored are the twice weekly strengthening workouts, and allowing sufficient time to warm up correctly..”
Your Training Week Guide
The amount of time spent on each of these areas will vary for each individual, based on your goals and the time you have available for squash. As a rough guide, for a typical club player who plays 2-3 times a week, I would suggest your week should look something like this:
Monday - Evening match 45 mins (include 10 mins solo beforehand)
Tuesday - Whole body strength workout
Wednesday - Rest day
Thursday - Match with friends 45-60 mins
Friday - Rest day
Saturday - Coaching or pairs practice session 45-60mins
Sunday - Whole body strength workout
Where should I focus my time?
In my experience with players, the areas that most often get ignored are the twice weekly strengthening workouts, and allowing sufficient time to warm up correctly and to stretch and develop mobility after squash sessions.
In a future blog I will provide a follow along stretching & mobility session.
A gift for you..
For today, I’m giving you access to a 7 Minute Workout that will help to build whole body strength which is also a fantastic way to wake up in the morning and start your day. It requires no equipment, minimal space, and it’s a follow along workout that will take you just 7 minutes. What’s not to love?
