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Peaking Physically, Mentally, Tactically


Serious squash players usually play 40 - 50 weeks of the year.  The better the standard of competition the more sophisticated the combination of physical, mental tactical and technical abilities need to be.

A periodised training program follows a pre set schedule and is centered around major important matches throughout the whole year. Why follow a schedule?  Why not just keep playing squash?
  • To condition the muscles
  • To keep a balance within the body
  • To prevent staleness and boredom.
  • To minimise injury during the competitive season, and prevent repetitive strain injuries.
  • To pay attention to all the necessary elements of peak performance.

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PSA Squash TV - CIMB Malaysian Open 2012

Peaking in performance

Very dedicated players keep Training Diaries and set long and short term goals.

Squashgame Gold: Advanced Text and Video Content

Example Periodised Plan

 For players unfit or coming back from injury take two weeks to lead up into the Preparatory phase.
Each phase may only last 4 - 6 weeks.
Mark important dates on a calendar before putting together a specific yearly plan.
Beware of activities in the Off Season that may cause injury.

The following table will assist planning:

Phase of Year Strength Conditioning
Goal
Preparatory
(Building up for the season)
3 x sessions per week.
Heavy weights
3-5 sets
Long slow running
HR 140-160 bpm
Stretch
General fitness
Endurance
Strength
Flexibility
Pre Competition 3 x Sessions per week.
Medium weights
3-5 sets
Ghosting
Court sprints
Speed work
HR 170-180bpm
Stretch
Specific fitness
Specific movement
Aerotic maintenance
Anaerobic training
Flexibility
Tactics
Competition High repetitions
Low weights
Some strength maintenance
Speed
Agility
Sustained short sprints
Stretch
Anaerobic training
Aerobic maintenace
Flexibility
Physical tough
Mental tough
Win games
Transition
(Holidays/of season)
Cross training
Other activities/Sports
Skiing
Soccer
Basketball
Swim
Stretch
Endurance maintenance.
Control diet/weight.
Flexibility.
Rest/Recuperate

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