Guide to Squash Training

Since squash is a game that can be played all year-round it is easy to go stale.
It may be easier to mark the holiday season on a calendar, including the competition seasons, also mark semis and finals, before attempting to design a short/long term squash training program.
By designing a periodised squash training/playing schedule (based around your family and work commitments) it is possible to get a balance between skills and physical conditioning.

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» Heart Rate » Schedule » Periodisation

Heart Rate

Maximal Hear Rate (MHR)

MHR is the nominal heart rate for your age in beats per minute (BPM)
It is calculated by subtracting your age from 220 (EG. 40 year old's MHR is 180 bpm)
Certain forms of training require a specified heart rate (EG aerobic activity is performed at between 60 - 70% MHR)

Taking Your Pulse
At the end of the jog/run take your pulse by:

Having the Stop Watch/Watch Ready
Place the index and middle finger of your right hand on your left carotid artery (easier to locate on your neck).
Count the pulse (heart beat) for 15 seconds x 4 = ? bpm
Record in your training diary

Resting Pulse Rate

Take your pulse when you wake/rise in the morning
Monitor and record daily
As you become fitter the resting pulse rate will decrease
If it starts to increase you may well be overtraining - you need to get it checked out!

About Wrist type Heart Rate Monitor (Distance, Speed, HR)

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Setting a Routine

When training for Squash, it is easy to get carried away with the volume of training. More is not necessarily better.

Incorporate rest days into your training
Progress your training gradually so that you do not incur injury at the start of your training regime
Alternate your training so that you don't do similar training two days running
Within sessions, alternate muscle groups to allow for recovery eg. bicep curl followed by squats
Vary your training to prevent staleness or boredom

It is easier to focus on conditioning if a schedule has been planned based around the time available. Here is simple example for the start of a program:

Day 1

Jog for 5 minutes
Play squash

Day 2

Strength Circuit

Day 3

Jog
Play squash

Day 4

REST

Day 5

Jog
Play squash

Day 6

Play squash
Strength circuit

Day 7

Jog for 7 minutes

Day 8

REST

Day 9

Jog for 7 minutes
Play squash

Keep going as above by adding 2 minutes to the Jogging time per week.
After, say, 2 weeks, keep a record of your PULSE immediately after the Jog.
After 1 month you will be jogging 20 minutes.
While you jog 20 minutes every second day, as well as play squash (competition, routines, restricted games, skills), you will last a 5 game match, feel fit, lose weight, improve your body shape, increase your heart and lung capacity, and feel good.

Note

It can be difficult to follow a strict routine when it rains, or is cold, or travel interrupts.
In time it will come second nature to amend things, eg instead of jogging, do court sprints, or bicycle ride.
The use of a professional personal trainer or advisor can greatly assist in setting up programs and is strongly advised

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Periodisation

Periodisation is an orgainised way to set up a training program built around goals, priorities and events.

Your training year is broken up into phases or periods. These include:

Preparatory - Aerobic base and strength
Pre-competition - Maintain strength, aerobic. Start anaerobics training
Competition - Increase intensity, decrease time
Transition - alternative activities

These phases are built around your main events/competitive seasons
Each week of each phase is further broken down into specific training or rest days depending on your goals and schedule.

More detail on periodisation...

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Periodisation

Off Season

Build up strength with lesser emphasis on playing and after the jog spend more time on the skills practice.

Pre season

The jog should comprise a combination of sprinting and jogging/walking (to develop more speed).
About 6 weeks before the competition starts more emphasis on drills/routines with a partner followed by games.
Structured games (with a particular theme) eg play good length, will re-enforce the key factors of a game plan.

Competitive Season