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Training Phases - Yearly Plan

Published: 11 Dec 2004 - 09:57 by rippa rit

Updated: 09 Dec 2008 - 13:50

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Rippa Rita`s championship squash tip

Firstly, training phases (periodisation) could be associated with the seasons of training. Whilst we have Summer, Autumn, Winter & Spring, that also dictates to some extent our playing seasons. 

Let's look at an example of how our Squash Calendar would be, eg

  • Holiday Season/Off Season (Christmas, extending to February).
  • In-between Seasons (School holidays, recess).
  • Competitive Season (Club Pennant).
  • Tournament Season (Weekend Tournaments & Pennant)

How can we improve our fitness(strength/power), skills (strokes), tactics (use of the strokes), mental skills (temperament, concentration, focus, etc.) to peak at the right time?

  • Do not over-train if you are playing in a weekend tournament.
  • The above ideas can be made as hard as you like depending on your ambition and age, or it can be a lifestyle plan.

Note: If you are feeling jaded or tired, try one heavy day's training, followed by a light day, to give the body a chance to recover. Remember, it is the quality of the training that counts, not the quantity. Drink plenty of water. Good luck and let me know how you go with the plan.

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From msc - 06 Apr 2005 - 01:14

Nicely summarised tip, thanks! I think I'll note that into my squash folder! We're just heading into our "off-season" now - and I'm playing my best squash in a while (and lots of it too); I think all the players are going through a withdrawal phase in that they are trying to pretend the season really hasn't finished and playing more! Weather at the moment is encouraging for the die-hard squashies though....

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From rippa rit - 12 Feb 2005 - 20:47   -   Updated: 09 Dec 2008 - 13:50

Hi - I did answer your forum question but here is a bit more. However, hold the cursor on Library (on Home Page), click Squash Safety, click the page menu tabs. Does that section explain your questions/answers? Progressive overload, in short, is gradually increasing your training work load, eg extend training benchmarks gradually(speed,repetitions, effort, add other dimensions to the schedule, and so on). More on this topic in the Physical Conditioning section.

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From theunknown1 - 12 Feb 2005 - 06:35

what are the safety conditions for a warm up and during a game of squash/exercise?Also what are the affects of seasonality on squash? what is progressive overload in squash?

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