Resistance Training Considerations for the Sport of Squash

© National Strength and Conditioning Association Volume Volum e 27, Number 3, pages 30–38 30–38

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Resistance Training Training Considerations for the Sport of Squash Jason Bennie,Con Hrysomallis,PhD Victoria University,Melbourne,Victoria,Australia

s u m m a r y This article presents a periodized resistance-training program for the sport of squash.The program incorporates functional resistance-training exercises that take into consideration the movement patterns and specific demands of the sport.

T

he sport of squash is popular throughout the world, with 15 million players in 149 nations competing regularly. In the United States, the U.S. National Squash Federation has 8,000 members, but there are over 500,000 recreational players nationally (16). Participants in squash require proficiency in an array of parameters, such as aerobic and anaerobic capacities, local muscular endurance, strength, power, flexibility, speed, and agility (11). There is presently little literature regarding resistance-training programs for the sport. The following reasons have been proposed: weight training will produce excess muscle

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mass, reduce flexibility, and increase stress on the joints; and the notion that there is limited transfer between traditional weight-training exercises and squash performance (2, 3, 19). Resistance training has not been perceived as an important form of training. As such, it has been neglected in programs, even at the elite level (2, 3, 14, 19, 20). The aim of this article is to present a periodized, resistance-training program for the sport of squash. The program will incorporate functional resistance-training exercises that take into consideration the movement patterns and specific demands of the sport. A progressively overloaded, safe, functional resistance-training program will be presented for coaches and players to consider incorporating in their training regimes.

Factors for Exercise Selection Participation in squash play requires total body movements. Consideration for exercise selection is based on movement patterns, muscle groups used, types of contraction, motor patterns, and speed of motion. The trunk acts dynamically by generating power through rotation and acts statically to provide stability for the limbs to work efficiently. The lower limbs enable the locomo-

June 2005 • Strength and Conditioning Journal

tion of the body around the court, which involves multidirectional running at various speeds, lunging in multiple directions to reach balls, and explosive, sideways jumping (1). Participation in the sport requires predominantly power- and strength-based activities. Therefore, the muscular and metabolic endurance needs are probably more efficiently enhanced by actual squash play and training. As a result, it was decided not to prescribe high volumes and repetitions of weight exercises that are typically associated with muscular endurance. This approach has also been used in other sports such as swimming (12). Consequently, the exercises chosen in this program will be primarily power and strength based. This will involve moderate-to-heavy loads with short-duration activities conducted at slow-to-moderate slow-to-moder ate speeds (excluding the plyometric exercises), with moderateto-long recovery intervals.

Progressive Overload During this program, exercise specificity, loads, and volumes will be progressively overloaded in an attempt to gain optimal results for the athlete. Following the overload, there will be a recovery period.

When designing programs, there is considerable difficulty in determining the optimal amount of progressive overload. Indeed, setting training loads for athletes is considered one of the most challenging tasks to confront coaches across all sports. This is partly because there is little to no data available that specify the exact loads needed. Also, there is significant individual variability among athletes in responses to training (10). Although one particular training load may be considered optimal for one athlete, other athletes may be overtrained or, conversely, undertrained. This has important implications for team or squad training, as setting one training load may cause a range of responses among members. Therefore, care must be taken when setting training loads. The authors recommend individualized programs and supervision of training sessions, coupled with athlete ratings of the intensity of the session (e.g. 1 to 10) and regular review and revision of the programs.

Rest and Recovery The strength and conditioning specialist and the coach should be aware of an athlete’s exercise tolerance and recovery capacity to ensure that injury or overtraining does not occur. In an attempt to optimize training results, a 4-week loading cycle will usually be applied. The first week will involve a low load; the second week, a moderate load; the third week, a high load; and the fourth week will involve unloading (low-to-moderate load). This method of loading is commonly used in program design and provides for an overload stimulus, followed by a recovery phase. The goal of such a loading pattern is to facilitate adequate recovery before moving on to the next, increasingly challenging phase.

Specificity The exercises in this program have been designed to mimic the demands of squash, thus enabling optimal

transfer between the weight room and squash pla y. In theory, the more similar the training activity to the sport, the greater the likelihood of a positive carryover to performance (17). Challenging issues arose when designing the exercise program. In particular, upper-body exercises make it difficult to adopt the concept of specificity. For example, exercises— such as dumbbell flys performed on a bench or medicine ball (MB), chest passes on a stability ball—do not reflect the specific demands of a squash stroke to the same extent as, for example, using a weighted squash racket. The issue of using weighted implements to increase specificity was explored. For example, a standing dumbbell exercise that mimics the squash stroke was considered. Also, exercises using heavier rackets were considered. Exercises such as these are controversial. It is believed that they can result in altering the technique of the athlete (17). The lack of research and other safety concerns are additional reasons to exclude such exercises, and no research exploring the effects of weighted implements on squash performance could be located. Indeed, from research conducted on other sports, such as baseball (15), there is no conclusive proof that weighted-implement training is effective. The increased risk of injury to the shoulder region should also be considered because exercises such as these might produce unwanted stress on this already heavily used region. The lower-body and core exercises are considered specific for the sport of squash. The exercises mimic the demands of each body section respectively (e.g., multidirectional lunging with varying heights and standing, rotational exercises performed with cable pulleys and MBs). The exercises prescribed will follow a continuum from basic to specific, creating exercises that resemble squash play after strength


base and anatomical adaptations have occurred.

Core Conditioning and Plyometric Training Core muscles play an important role in producing powerful, efficient squash strokes. These muscles provide stability and a dynamic platform to transfer the motions of the upper and lower body. Although there is no direct evidence, core conditioning is suggested to result in greater force production and reduced risk of injury (13). If inadequate strength levels exist in the abdominal and lower-back muscles, then the transfer of momentum initiated from the lower body through the midsection to the upper body during the squash swing may become less efficient (19). The exercises chosen in this program reflect the needs of squash play, and as a whole, they are conducted in either a standing or lunging position and involve some form of truck rotation. Medicine balls and cable pulleys are used to add specificity to the exercises. Squash is a demanding sport that requires high degrees of coordination, speed, agili ty, and power. Therefore, plyometric exercises have obvious benefits and may transfer to, and enhance, squash play. Behm (4) suggests that these exercises can be used to improve multidirectional, court mobility; flexibility; and racket-head speed.

Periodization of Program The potential benefits of periodization include (a) enabling a safe and optimal progressive overload of the program, (b) attenuating plateaus in performance, (c) decreasing risk of in jury, and (d) adding variety to the training (5). Overall, the aim of periodization is to bring the athlete to peak performance during the competitive season. The process of dividing strength and conditioning program up into phases is

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Table 1 Phase 1 of Periodized Program Instructions Rest:1 min between sets; 2–3 min between circuits. Speed of execution:slow and controlled. t i Perform exercises 7 and 9 u c with light loads. r i c e c n a t s i s e R

Loading pattern Week 1 Mon,Fri No.of circuits: 2 Reps:10–12 Week 2 Mon,Wed,Fri No.of circuits: 3 Reps:10–12 Week 3 Mon,Wed,Fri No.of circuits: 4 Reps:10–12

Exercises

Description

1. Lunge 2. Chest press 3. Squat 4. Prone row 5. Leg press 6. One-arm row 7. Internal shoulder rotation (light load) 8. Calf raise 9. External shoulder rotation (light load)

1. Lunging forward with DB by side. 2. DB on flat bench. 3. Barbell (BB) in squat rack. 4. DB on flat bench. 5. DL on a 45° machine. 6. DB with knee and hand in contact with bench. 7. Cable pulley. 8. Standing BB. 9. Cable pulley.

1. Back hyperextensions 2. MB side throws 3. Abdominal crunch using an SB 4. DB side bend

1. Using a standard Roman chair, flex downward from the waist, arch upward past parallel. 2. Standing,swing the MB to the side of the body,forcefully release MB against the wall. Catch MB on the return, and repeat the movement. 3. On SB,perform the exercise through the full range of motion. 4. Standing with DB in right hand. Bend sideways until DB reaches knee line.Repeat left side.

Week 4 Mon,Fri No.of circuits: 2 Reps:10–12 3 sets of 15 reps for exercises 1,2, and 4.

s e s i c r e x e e r o C

3 sets, maximum reps for exercise 3.

Note:MB = medicine ball,SB = stability ball,DB = dumbbell,DL = double leg.

commonly used to establish a concise framework for training progression. This program has been divided up into 5 phases: • • • • •

Phase 1: adaptation. Phase 2: strength training. Phase 3: specific training. Phase 4: complex training. Phase 5: maintenance.

The exercises, training parameters, loading patterns, and rationales for each phase are outlined below. The resistance

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(5, 8, 18), plyometric (7), and core (13) exercises are designed with reference to material that appears in the literature. Training Structure It is assumed that an athlete partaking in this program has had some experience in weight training. The following sequence will generally be adopted where applicable:

•

Warm-up: 8–10 minutes of low-intensity, aerobic-based warm-up with light stretching.


• • •

Plyometric exercises: conducted in Phases 2, 3, an d 4 only. Resistance exercises. Core component.

Phase 1: Adaptation During this phase, the athletes are subjected to a low-intensity squash training regime. The focus is on (a) acquiring squash-specific skills (correcting or developing new techniques), (b) developing a base level of strength, flexibility, and aerobic and anaerobic endurance, and (c) goal set-

Table 2 Phase 2 of Periodized Program Instructions Rest:2 min between sets. Perform exercises on a t i u yielding surface (e.g., a c r rubber or suspended floor). i c c i r t e Coach and athlete must m select box heights,cone o y distances, and MB weights l P

Loading pattern Week 1, Mon,Fri No.of circuits:2; Reps: 10 Week 2, Mon,Fri No.of circuits:3; Reps: 10

Description

1. Drop from box 2. DL cone hop 3. Split jump squats 4. MB chest pass

1. Drop from box and “freeze.” 2. Jumping laterally over cones. 3. Lunge position, jump explosively upward;change legs. 4. Lying on floor. MB dropped toward chest,caught, and pushed explosively upward.

1. Lunge 2. Lunge onto box 3. DB chest fly 4. DB prone fly 5. Leg Press 6. Arabesque one-arm row

1. Traveling with DB by side. 2. DB by side;front foot fixed on box;lunge forward. 3. Flat or incline bench. 4. Flat or incline bench. 5. SL on a 45°machine. 6. DB with arm fixed on bench.

1. Back hyperextensions 2. MB side throw (lunge position) 3. Cable wood chopper 4. Reverse wood chopper

1. Same exercise as in phase 1, but on SB. 2. Same exercise as in phase 1, but hold the lunge position. 3. Pull the cable pulley diagonally across the body from high to low. 4. Pull the cable pulley diagonally across the body from low to high.

Week 3, Mon,Fri No.of circuits:4; Reps: 12

that are challenging but still allow for proper,safe technique.

Week 4, Mon,Fri No.of circuits:2; Reps: 10

Rest:1–2 min between sets.

Week 1, Mon,Fri No.of circuits:3; Reps: 8–10

s e Speed of execution: s i c r moderate. e x e e c n a t s i s e R

Exercises

Week 2, Mon,Wed,Fri No.of circuits:4; Reps: 8–10 Week 3, Mon,Wed,Fri No.of circuits:5; Reps: 8–10 Week 4, Mon,Wed No.of circuits:2; Reps: 8–10 3 sets, 15–20 reps.


Note:MB = medicine ball,DL = double leg, DB = dumbbell,SL = single leg.

ting (identifying tournaments to peak for). This phase occurs directly after the offseason. The goal is to progressively adapt the various body structures to the demands of weight training. The process of performing circuits that alternate between lower- and upper-body parts is prescribed to allow recovery. A repetition range of 10–12 has been implemented to moderately target strength and power gains in athletes but not sub-

ject them to excessive loads before they are properly conditioned (6). Plyometric exercises are not prescribed during this phase. The resistance exercises in Table 1 are limited in technical demand and specificity but provide the athlete with an overall conditioning of the core section. The purpose of the exercises chosen is to target similar muscle groups and the gross movements used for squash. This phase should be viewed as a building process for


more explosive and specific exercises in the future. Traditional load assignments use a percentage of 1 repetition maximum (1RM) or RMs (6, 8). However, these methods many not be suitable for many of the exercises in this program because of the number of exercises executed with single limbs, with weight lifted above the head or in front of the body, and with multidirectional lunges. Exercises such as these could be unsafe to perform with near-maximal loads because that might increase the risk of injury. As such, the

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Table 3 Phase 3 of Periodized Program Instructions Same as phase 2.

Exercises

Description

1. Drop to lunge 2. SL cone hop 3. Cycled split squat 4. DL,multidirectional hop 5. MB chest pass

1. Drop from box; land and “freeze” in lunge position. 2. Same exercise as in phase 2 but SL. 3. Jump explosively upward from right to left leg. 4. Hurdles placed on a hexagon; stand in center;jump in direction randomly selected by coach;return to center.Repeat until all points of hexagon are covered. 5. Same exercise as in phase 2 but lying on SB

1. Traveling lunge 2. Lunge onto box 3. 8-point lunge 4. SA chest fly 5. SA prone fly

1. Weight above head. 2. Same exercise as in Phase 2 but with weight above head and vary box heights. 3. DB by side.Lunge forward, forward diagonally,backward diagonally, and backward; repeat all with other leg. 4. DB on flat or incline bench. 5. DB on flat or incline bench.

1. SB back hyperextensions (twist) 2. MB side throw (vary height of throws) 3. Cable wood chopper (in lunge) 4. Reverse wood chopper (in lunge)

1. On SB, twist sideways. 2. Same exercise as in phase 2, but throw the MB from different heights. 3. Same exercise as in phase 2 but in the lunge position. 4. Same exercise as in phase 2 but in the lunge position.

Week 3, Tue,Fri No.of circuits: 4;Reps:8–10 Week 4, Tues,Fri No.of circuits: 2;Reps:8–10

Rest:1–2 min between sets


Week 1, Tue,Fri No.of circuits: 3;Reps:8–10 Week 2, Tue,Fri No.of circuits: 4;Reps:8–10

t i u c r i c c i r t e m o y l P

s e s i c r e x e e c n a t s i s e R

Loading pattern

Speed of excitation: moderate. For safety purposes, take care with these exercises. Select a weight that permits safe execution.

Week 1, Tue,Fri No.of circuits: 2;Reps:8–10 Week 2, Tue,Fri No.of circuits: 3;Reps:8–10 Week 3, Tue,Fri No.of circuits: 4;Reps:8–10 Week 4, Tues,Fri No.of circuits: 2;Reps:8–10 3 sets of 15–20 reps for each exercise.

Note:SL = single leg,DL = double leg,MB = medicine ball,SA = single arm,SB = stability ball,DB = dumbbell.

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emphasis should be on correct technique with challenging loads.

metric exercises and resistance training is prescribed during this phase.

Phase 2: Strength Training The purpose of this phase is to increase the specificity of exercises and to increase the strength base. This is obtained by increasing the load from the previous phase. The exercises in this phase become more specific, enhancing the possibility that the increased force output will transfer to a squash-specific situation. A combination of low-level plyo-

Also during this phase, athletes begin playing in squash competitions. Although on-court performance during this phase is important at this point, the majority of high-profile tournaments are scheduled for later in the year. Therefore, off-court training is still considered a high priority. This permits the athletes to develop further squash-specific on-court skills and strength and fit-


ness levels, with the predetermined tournaments being of major focus later in the year. The training emphasis is changed from developing general performance capabilities to enhancing squash skills (e.g., increasing the complexity of on-court drills) and sport-specific fitness parameters (e.g., specific speed, agility, and strength training). The plyometric exercises in Table 2 attempt to mimic squash play. For example, exercise 1 involves practicing stop-

Table 4 Phase 4 of Periodized Program Instructions s Session outline e s i c r e Perform resistance exercise. x e c i r Rest 30 sec. t e m o Perform plyometric exer y l p cise. d n a Rest 3–4min. e c n a Repeat prescribed number t s i s of times. e r : g n i n i a r t x e l p m o C

Loading pattern Week 1 Tue,Fri No.of circuits: 3 Reps:6–8 Week 2 Tue,Fri No.of circuits: 4 Reps:6–8 Week 3 Tue,Fri No.of circuits: 4 Reps:6–8 Week 4 Tue,Fri No.of circuits: 2 Reps:6–8

3 sets of 15–20 reps s e s i c r e x e e r o C

Exercises

Description

1 . a . Resistance traveling lunge with rotation. b. Plyometric Jump to lunge with continuous split squat. 2 . a . Resistance 8-point lunge b. Plyometric SL,multi-directional cone hop 3 . a . Resistance SA fly on stability ball (SB)

1a. Weight held in front;rotate trunk with every lunge step. 1b. Drop from box;land in lunge position, and explode upwards. 2a. Same exercise as in phase 3 but with weight above the head. 2b. Same exercise as in phase 3 but with SL. 3a. Same exercise as in phase 3 but on SB. 3b. Lying on SB;small MB (1 kg) dropped onto hand in fly position; ball caught,and pushed back upward explosively.

b. Plyometric SA MB drop,catch, and throw 1. SB back hyperextensions (twist + weight) 2. MB side throw (vary height of throws) 3. Cable wood chopper (in lunge) 4. Reverse wood chopper (in lunge)

1. Same exercise as in phase 3 but done while holding weight. 2. Same exercise as in phase 3, but increase the weight of the MB. 3. Same exercise as in phase 2, but increase resistance and vary the height of the lunge. 4. Same exercise as in phase 2, but increase resistance and vary the height of the lunge.

Note:SL = single leg, SA = single arm, MB = medicine ball.

ping suddenly. Exercises 2 and 3 incorporate multidirectional jumping. Exercise 4 involves explosive upper-body movement. The resistance exercises for the lower body are based on lunging, which is the most common form of lower-body movement in squash. Multiple directions, various heights, and moving lunges all mimic the demands of squash play. The upper-body exe rcises are based on the squash stroke. The exercises have progressed in specificity, for example, chest press to fly and prone row to f ly.

The core conditioning exercises displayed in Table 2 are progressions from the previous core exercise phase. Exercise 1 changes to an unstable environment. Exercise 2 is a sport-specific position. Exercises 3 and 4 mimic the core requirements for both the forehand and backhand strokes. Phase 3: Specific Training The purpose of this phase is to increase the specificity from the previous phase. Both the load and speed of execution remain the same as in the previous


phase. This approach was chosen so the athlete is not subjected to increased stress that could arise from excessive loads. The emphasis should be on performing the prescribed number of repetitions with correct exercise technique. The previous phases ensure anatomical adaptations and the establishment of a strength base, enabling the progression to increasingly demanding and specific plyometric and resistance-training exercises. On-court performance is the squash focus during this phase. Players are sub-

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jected to increasingly demanding training drills, with less time devoted to other aspects of training. Resistance training is reduced during this part of the training program. The plyometric exercises shown in Table 3 reflect the shift toward a more specific program. For example, the exercises chosen reflect squash play with dynamic lunging and stopping in a lunge position. Singleleg activity such as multidirectional jumps and using the upper body explosively in a challenging environment are included. The lunge va riations in Table 3 to the resistance exercises have become more specific (e.g., multidirectional and varying heights) and demanding (e.g., weight above the head), requiring stabilization and strength to hold the various positions. The upper-body exercises are now performed using a single arm, increasing the specificity. Overall, the core conditioning exercises increase in technical demand and physical requirements. The specificity has also increased; for example, MB throws from different heights. Phase 4: Complex Training The complex method is a combination of heavy weight training and plyometrics. Complex training is suggested to be an effective way of developing transfer between explosive exercises performed in a weight-room setting and sports-specific performance (7). The exercises are grouped together so lower-body resistance and lower-body plyometric are performed together. Complex training should only be performed when a solid base of conditioning has occurred.

During this phase, the squash focus is on the upcoming tournament. High-intensity training drills are prescribed to mimic the demands of the high-level match play, with relativity low levels of volume incorporated to allow for adequate recovery. Advanced drills and modified match play are used for on-court training.

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The resistance and plyometric exercises in Table 4 mimic the movements and energy system requirements of high-intensity squash play. Exercise 1 involves heavy, resisted, traveling lunges with trunk rotation, followed by explosive lunges with upward movement to practice getting out of the lunge position powerfully. Exercise 2 involves weighted lunges in multiple directions followed by multidirectional, single-leg cone hops. Exercise 3 involves resisted upper-limb movements followed by ballistic drop-and-catch motions, similar to the squash stroke. The core condition ing exercises in Table 4 have remained the same as those in the previous phase. However, heavier loads are assigned during this phase, enabling the exercises to become more demanding and for further overl oading to occur. Phase 5: Maintenance It is recommended that resistance training should cease 5 to 7 days before a major competition (6). This phase is periodized to coincide with the week leading into a tournament and the week following; therefore, during this phase, limited resistance and plyometric exercises are prescribed. The majority of training time will be spent on the squash court honing match-play skills and on-court tactics. Players could participate in a low-intensity plyometric circuit; for example, a group of plyometric exercises conducted in the previous phases could be incorporated into on-court training. This may maintain muscular power and speed without requiring the athletes to undertake further resistance training before a major tournament. However, it is suggested that caution be taken with the amount and type of exercises undertaken; for example, approximately 50–60 foot contacts should be performed, and single-leg exercises should be limited. Excessive plyometric exercises undertaken in this phase could lead to postexercise soreness, which, in turn, could affect a player’s physical capacity.

Training Structure. A typical training structure should follow these guidelines:


• • • • •

General warm-up: light jogging, running drills, and the like. Stretching: movement specific stretches. Plyometric exercises. Squash training. Cool down.

For the second week of the maintenance phase (i.e., the week following the tournament), there will be no resistance training. Low-intensity, low-impact activities that are generally away from the squash court are prescribed (e.g., massage, cycling, swimming). This will avoid any risk of overtraining complications from the recently increased workload of tournam ent play. Yearly Program

In-Season Squash Periodization Considerations. The squash season in Australia is played primarily from February through to October. During this period, players are very active in training, club competitions, and tournament play. Also, depending on the level of the athlete, overseas travel may be required for participation in tournaments in Europe, Asia, and North America. Covered in the following section is an example of a yearly periodized resistancetraining program. At the beginning of each year, a player identifies a number of tournaments for which they wish to peak. This program is designed with the assumption that the player has identified 4 tournaments throughout the year. Tournament 1 is in the first weekend in March; tournament 2, the first weekend in May; tournament 3, the second weekend in August; and tournament 4, the third weekend in September. The yearly program is then broken into series of macrocyles, which are outlined in Table 5. Macrocycle Details

General Preparation Stage. The aim of this phase is to develop base strength and conditioning levels. Emphasis will be on developing technique to allow for more specific exercises and conditioning to be undertaken later on. Volume, in-

Table 5 Overall Periodized Resistance-Training Plan Nov Macrocycle Resistance Phases

Dec

Jan

General Prep P1

P2

Microcycle

Feb Prep 1

P3

Mar C

P2+4 P 5

1

Apr Prep II P3

May C

P2+4 P5 2

Jun

Jul

Prep III P2

P3

Aug

Sep C

P2+4 P5

3

Oct

Prep IV

C

P2+4

P5

Offseason

4

Note:C = Competition;P = phase.

tensity, and exercise specificity will be gradually increased throughout this phase to permit safe progression.

Preparation I–VI. There will be a shift towards sport-specific exercises and increasing the intensity of training. This will enable the sessions to mimic squash tournament play. Competition. The week of the competition will see a significantly diminished workload, thus, reducing the risk of overtraining and soreness. Therefore, in this stage, all focus is shifted towards game play. Tournaments are usually played throughout a 4-day period with up to 8 games possible during that time. The number of games, quality of opponents, intensity, and duration of play make these tournaments physically and mentally demanding on the athletes. Therefore, the coach and the strength and conditioning specialists must be sure the athlete is prepared physically to permit optimal performance during this period. Transition (In Season). During the week following the tournament, the player will be assigned a lighter workload, with activities distinct from squash generally prescribed. This will minimize any overtraining complications from the recently increased workload of tourna ment play. Transition (Off Season ). At the end of the year, the player will be assigned to a 4- to 8-week transitional period (at the discretion of the coach and the athlete). During this stage, the athlete is advised

to pursue low-impact and low-intensity fitness activities generally unrelated to squash (e.g., cycling, swimming, or golf ). This allows for recovery from the preceding season, providing a mental and physical break from the considerable demands of training. Periodization of the Resistance-Training Program Dividing the resistance-training program into 4 microcycles is to permit training in association with previously identified tournaments. This is intended to maximize on-court performance by carefully planning each stage to coincide with the tournaments. Outlined below is each microcycle with the rationale and purpose for the prescribed sessions.

The first microcycle is a building stage, enabling a smooth transition into the increased demands of weight training. This phase is divided into two 8-week blocks. The first 8 weeks have Phases 1 and 2 scheduled. The second block sees 4 weeks of Phase 3, followed by 4 weeks of a combination of Phase 2 and 4. During this period, 2 training sessions a week are prescribed, conducted on Tuesdays and Thursda ys. The Tuesday sessions involve Phase 4 (complex training that includes a combination of high-intensity and specific plyometric and resistance exercises). The Thursday sessions involve Phase 2 (resistance and core exercises only, with no plyometric component). This 2-day program breaks the week into power and strength days. This permits the athlete


to conduct high-intensity training that closely resembles game play, followed by lower-intensity sessions that maintain strength gains made in the previous stages. Before and after the tournament, there is a 1-week maintenance phase the details for this are outlined in Phase 5. The emphasis of the second microcycle is on maintaining the intensity of training. Phase 3 is prescribed during the first 3-week block. This is fol lowed by a combination of Phase 2 and 4. The third microcycle allows strength bases to be rebuilt during 4 weeks of Phase 2. Following this, the intensity is gradually increased until the upcoming tournament. During the final microcycle, a combination of Phase 2 and 4 is prescribed. It is assumed that a solid strength base has been obtained throughout the season, and this microcycle allows the high intensity to be maintained throughout this period. An end-of-season transitional period ends the cycle.

Conclusion This program provides a practical example of how resistance training can be incorporated into a squash player’s training program. Exercises have been selected and developed with consideration towards progression and specificity. Currently, a number of elite squash players have been prescribed similar programs, and thus far, the exercises and loading patterns have provided the athletes with a challenging, safe, and

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practical program. Finally, it is hoped that this article will provide the stimulus for further inquiry into this previously overlooked area of resistance training. ♦

References 1. Behm, D.G. A kinesiological analysis of the squash stroke. Strength Cond . 9:4–16. 1987. 2. Behm, D.G. Periodized resistance training for squash: The rationale. Strength Cond. J. 14(3):24–27. 1990. 3. Behm, D. G. A periodized resistance training program for squash. Strength Cond. J. 12(3):28–31. 1990. 4. Behm, D.G. Plyometrics: Plyometric Training for Squash. Strength Cond. J. 14(6):26–29. 1992. 5. Bompa, T. Periodization training for sports . Champaign, IL: Human Kinetics, 1996. p. 34. 6. Bompa, T. Variations of periodization of strength. Strength Cond. J. 18:58– 61. 1999. 7. Chu, D. Explosive Power and Strength: Complex Training for Maximum Results. Champaign, IL: Human Kinetics, 1996. p. 3. 8. Fleck, S.J., and W.J. Kraemer, Designing Resistance Training Programs (2nd ed.). Champaign, IL: Human Kinetics, 1997. pp. 83–115. 9. Hawley, J. Training for enhancement of sports performance. In: Physiological Basis of Sports Performance. M. Hargreaves and J. Hawl ey, eds. North Ryde, NSW: McGraw Hill, 2003. pp. 125–145.

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10. Hawley, J., and L. Burke, eds. Peak Performance: Training and Nutritional Strategies for Sport . St. Leonards, NSW: Allen and Unwin, 1998. pp. 17–34. 11. Locke, S., D. Colquhoun, M. Briner, L. Ellis, M. O’Brien, J. Wollstein, and G. Allen. Squash racquets: A review of physiology and medicine. Sports Med . 23(2):130–138. 1997. 12. Newton, R.U., J. Jones, W.J. Kraemer, and H. Wardle. Strength and power training of Australian Olympic swimmers. Strength Cond. J. 24(3):7–15. 2002. 13. Roetert, E., T. Ellenbecker, D. Chu, and B. Bugg. Tennis-specific shoulder and trunk strength training. Strength Cond. J. 19(3):31–43. 1997. 14. Sales, P. Improve Your Squash Game: 101 Drills Coaching Tips and Resources . Honolulu, HI: Disa Publications, 1996. pp. 71–76. 15. Sergo, C., and Boatwright, D. Training methods using weighted implements and the effects of bat velocity. J. Strength Cond. Res. 7:115–117. 1993. 16. Walbutton, T. Chief Executive of the World Squash Federation, personal communication, December 2003. 17. Wathen, D. Exercise selection. In: Essentials of Strength Training and Conditioning (2nd ed.). T. Baechle, ed. Champaign, IL: Human Kinetics, 2000. pp. 416–423. 18. Wathen, D., and F. Roll. Training methods and modes. In: Essentials of Strength Training and Conditioning (2nd ed.). Baechle, T.R., ed. Champaign, IL: Human Kinetics, 2000. pp. 403–415.


19. Wollstein, J. Squash Coaching (Level 2 Manual). Brisbane, Australia: Australian Coaching Council, 1994. pp. 1–15. 20. Yarrow, P. Squash: Steps to Success. Champaign, IL: Human Kinetics, 1997. pp. 129–134.

Bennie

Jason Bennie is an honors student in exercise physiology at Victoria University.

Hrysomallis

Con Hrysomallis is a lecturer in anatomy and resistance training. He is also involved with the strength and conditioning of professional Australian football players.

Resistance Training Considerations for the Sport of Squash

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