Programme Justification

Strength and conditioning justification

Lunges was introduced into the training  programme due to the consistent use of lunges during the game of squash, in squash multi-directional lunges are used to return shots, or to get into position to take a shot.

Lunges were incorporated into the resistance exercises to help improve core stability and strength. The use of squats deadlifts and lunges in the training programme allowed the quadriceps, hamstrings, lumbar muscles, calves and gluteus maximus become strengthened and allow the athlete to perform more explosive movements, therefore the player will be able to move around the court quickly.

Lunges allowed the athlete to be able to work the quadriceps and hamstrings without any compression on the spine, lunges also provide an excellent stretch for the muscles in the lower body.

Bench press helps to strengthen the pectorals, shoulders and triceps, it is beneficial when following through with a forehand shot, the decision was taken to use dumbells as the weights on dumbells can range from very light to very heavy and as this squash player is a beginner to weight lifting this could prove to be more beneficial.

Bent over row helps to work the muscles at the interior back, in particular the lower part of trapezius and is a complementary exercise for the latissimus dorsi muscle, which proves beneficial when playing a forehand or backhand shot.

With regard to core stability exercises, most of them involve rotation at the core and upper body to replicate the demands of the core in a squash match.

Training schedule

In the weekly training schedule there are more sessions for core, assisted and core stability exercises as these are addressing the primary targets of our squash player which are to improve strength and core stability.

Cardiovascular fitness was integrated into the weekly schedule in order to maintain match fitness prior to the new season.

Strength

Volume and repetition

The main aim of this programme was to allow the athlete to increase strength and also increase core stability, to increase strength the athlete was told to undertake repetitons between 6-12 repetitions with a load of 67-85% of a 1 rep max, the squash player was instructed to rest for 1-2 minutes between sets and was only instructed to exercise 2-3 muscles per area. The intensity of the exercise was moderate with 2-4 sets per exercise.

It was advised that the overall volume per exercise should only be moderate so there should be a proportional relationship between exercises selected and sets per exercise, for example it would be advisable to perform no more than 1-2 sets per exercise when training for strength.

The fact that this squash player is relatively new to resistance training, limited proprioception and poor exercise technique was avoided by using light weights until the correct technique was learnt. A lack of proprioception movement patterns can generate issues for the safety of the squash player, adversely affecting the workout and match time. The key rule of resistance training is that good technique should always be established prior to the progression of intensity.

Due to the fact that she is a beginner compound, multi- joint , free standing exercises such as squats, deadlifts, bent over rows and overhead presses were integrated into the programme as these exercises ensure that the athlete develops functional movement patterns that are transferable into everyday situation, as well as developing generally good exercise techniques.

Improvements in proprioception, posture, core strength and general function can be initated by selecting appropriate resistance exercises. Free standing exercises performed with good technique will allow for greater tissue tolerance for resistance based exercises.

During the off season, the strength training programme begins with strength endurance work as this will introduce the player to the correct techniques for weight resistance training. This will continue for 3 weeks. This is then followed by a hypertrophy period of 2 weeks to progress the repetitions to a lower value whilst also increasing the load. These will therefore be closer than that of strength training. Finally in the 3 weeks after this the repetitions will be reduced further and the weight increased so that the appropriate strength adaptations can be achieved. During this time rest periods will also be manipulated according to the type of training. After the final week of strength work, this type of training will be maintained throughout the season. The speed and agility prior to competition will provide optimal preparation before competition. This will improve the squash players movement around the court and will also help to improve proprioception at the joints, making her sharper and more adept to play. Prior to the lengthier competitions there is less but more intense strength work in order not to over exert the player prior to the more important matches in the season.