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.
Work with a Personal Trainer to create a customized 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.
The intention of this program will be to work on both strength and conditioning. The recommendations would be to do at least 3 workouts per 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.
Initially you’ll have a virtual consultation with one of our Personal Trainers, and then they’ll create a customized program for you. Throughout the duration of your program you’ll also have access to them for help and to answer any questions you have.
Key Benefits
- Customized Program
- 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 and to book your virtual consultation with your Personal Trainer to get started.
More Information
Duration
Program is 4 weeks, Program starts after your virtual consultation with your Personal Trainer (usually 1-2 business days).
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 typical suggested minimum is ~ 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). Possible 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
268.50 + gst
Why This Program?
This program is a customized 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. After successful payment, you’ll get an email to download our app and to book your virtual consultation with your Personal Trainer to get started.
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. Work With A Coach 1-on-1
Need more accountability and coaching? You can work with a coach 1-on-1. If this is something that interests you, or you want more information, fill out a new client interest form by clicking on the button below.