Dust off the proverbial fitness cobwebs and get back to playing squash again.
Program Overview
Watch the following videos below or read the text for more information.
This is a 4-Week strength and conditioning program that will help you dust off the proverbial fitness cobwebs and get ready to playing squash again. Applicable for all squash skills and workout experiences.
This program is both a strength and conditioning program. Recommendations will be made on how to do at least the minimum (3 workouts per week), and guidance will be given on how to do more and how to change things week-to-week.
This program is great for:
- Former Squash Enthusiasts: you used to play squash, but took a break for various reasons. You haven’t been on the court for a while and feel out of shape but are eager to get back into the game. You’re looking for a program that will help you rebuild your fitness foundation and avoid injuries as you return to squash.
- Extended Squash Break-er’s: you took a break off of squash for a while, like for summer, but maybe not fitness altogether. You’re now motivated to get back into it, but you want to ease back into things.
The program is done through our app that we use with Online Personal Training, and you’ll have access to a Personal Trainer throughout your program to help answer any questions you have.
Key Benefits
- Improve your strength & conditioning (should be obvious from the name)
- Better stability, endurance, and stamina
- Reduce chance of return-to-sport injuries (by doing too much too quick – a common reason for injuries)
- Be able to ask questions to a Personal Trainer throughout the program
Requirements
- Access to the following gym equipment: range of dumbbells from moderate to heavy, workout bench, and at least one of the following: Air-bike, Rowing Machine, Stationary Bike, Squash Court (or somewhere you can sprint about 30 feet – squash court length), Treadmill
- Able to exercise for at least 3 hours per week
- Smartphone and/or computer
Ready?
Click on the button below to get started. After successful payment, you’ll get an email to download our app. Your program will be loaded in the app and it can be started immediately. the following week.
You’ll also be sent a welcome email that will give you more information and help describe the program in more detail. Any questions you have can be directed to the trainer in the group messaging forum in the app.
More Information
Duration
Program is 4 weeks, starting on the first Monday after your purchase. You’ll be given 5 weeks total to complete the program.
Equipment Needed
- Set of Dumbbells, or Adjustable Dumbbells
- Flat Bench or Adjustable Bench
- One of the following: Air-bike, Rowing Machine, Stationary bike, Squash court (or somewhere you can sprint about 30 feet – squash court length), Treadmill
*The above links are products we’ve recommended for clients before, and are from amazon to make purchase and delivery easy.
How Many Workouts?
The suggested minimum will be 3 hours of exercise per week, at least to start with, to be done with two different types of workouts: 1. Strength Training (also called resistance or weight training training), 2. Conditioning workouts (cardio). Weekly workout schedule:
The Strength Training workouts will target the muscles you use during squash, or to target muscle groups to help achieve strength balances around various joints.
The Conditioning workouts will help improve your cardio to improve both your lung and muscle endurance on the court.
Investment
34.50 bi-weekly, as one payment.
Why This Program?
This program is a structured 4-week program to help get you back in shape for squash. It requires little equipment, is applicable for all fitness and squash skills, and you get access to a Personal Trainer for support throughout the program.
Your Coaches.
This program has been made by the coaches below, and they’ll be available for support while doing your program.
Mike
Mike is an avid squash player that has been a part of the squash community in Edmonton, AB, Canada, for 10+ years.
Chris
Chris is a sports enthusiast who just started getting interested in squash this past year. His background is working with hockey athletes, which translates well to working with squash players.
Get Started.
Click on the button below to get started. Like mentioned earlier, after successful payment you’ll get an email to download our app. Your program will be loaded in the app, it will start the upcoming monday – but can be started immediately.
You’ll also be sent a welcome email that will give you more information and help describe the program in more detail. Any questions you have can be directed to the trainer in the group messaging forum in the app.
Guarantee.
If you’re not satisfied within the first week, we will offer a full refund—no questions asked.
FAQ
What happens when the program is over?
You can continue doing the program at the bi-weekly investment, try another program, take a break, or work with a coach 1-on-1. Doing this program is one of our Online Personal Training options – App + Support. See our Online Personal Training page for more info.
Do you offer refunds?
We offer a 1-week no-questions asked full refund. If the program wasn’t what you were expecting and you’re not satisfied, we’d be happy to refund your money.
Other Options.
1. Other Squash Programs
Strong & Stable: 6-Week Strength & Stability Program
Get strong, get stable. Move well, play well.
Click on the button below for more information.
Peak Performance: In-Season Strength & Conditioning Program
Maximize your performance, out-compete your competition – an 8-Week In-Season Training Program.
Click on the button below for more information.
Peak Conditioning: 4-Week Conditioning Prep
Make conditioning your strength, not your weakness. This is a great program to help you prepare for a specific tournament or playoffs.
Click on the button below for more information.
2. Nutrition Course
Racquet-Ready Nutrition – Gain a Competitive Advantage & Elevate Your Squash Performance
This is a nutrition that course will teach you how to fuel your body to optimize your performance. You’ll learn things like when and what to eat before games and practices, what are some good snacks, and how to strategically eat to maximize performance. You’ll learn what a typical day and week of food can look like, with access to sample Meal Plans, and there is a support option where you’ll have access to a dietitian throughout the course to ask questions. Click on the button below for more information.
3. Work With A Coach 1-on-1
A great way to ensure that you are going to get the best results is to work closely with someone 1-on-1, so that you have a completely customized program, and increased accountability and coaching. If this is something that interests you, fill out a new client interest form by clicking on the button below and we’ll send you some more information.