Squash Workout: Best Exercise at Home, Get Your Free Fitness Training App Strength
advanced level
Looking for a squash workout? Find the best home exercise here - get your free fitness training app.Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).
What is the most effective way for a squash player to get and stay in shape? The short answer is to play more squash. However, as younger players mature and more experienced players begin to rise through the ranks, it becomes even more important to incorporate off-court physical training to improve performance and prevent injuries.
Traditional weight training programs for junior squash players, ages 10-15, are not optimal for developing strength and are actually harmful to the athlete's long-term health. And, for seasoned adult players, traditional weight-lifting may not produce the desired results on the court.
“Show muscles” will not help you become a better swimmer or squash player, yet many people train in the gym as if they are going to compete in a body-building competition. You will most likely develop larger biceps, but what you really want is to be functionally stronger.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 16 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 16 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 16 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
