AUTUMN. If your training schedule allows, you could play squash through the autumn and winter to keep your speed and reactions up. In the gym, this is the time to perfect your lifting and movement technique to build a base of strength and muscle mass for next season. Three sets of 4 reps builds strength via high neuromuscular efficiency, rather than muscle mass, so your speed won’t be affected, and it will place a high demand on your core and joint stability too. Take time to practice yoga regularly to restore your functional flexibility in all three planes of movement.
WINTER. In January, to develop muscular endurance with good form, perform lots of different exercises in a circuit format with little rest, paying attention to maintaining the perfect technique you established in the autumn. In February, start to build a little extra muscle mass, especially around the joint stabilisers, with three weekly slow-tempo sessions of 3 sets of 8-12 reps per exercise. Focus on leg strength and stability with concentration step-ups, squats, lunges and one-leg bends. Your regular yoga practice will serve as a thorough three-dimensional core session through the winter, which can be supplemented with dynamic gym ball exercises like jack knifes, pikes and rotating ball rolls.
SPRING. One weekly session of three 8-12 rep sets will maintain joint stability, while one weekly session of three 4-rep sets will convert that muscle mass into greater neural strength, dropping the winter’s muscle mass gains if rest periods of 60-90 seconds are properly established and followed. One weekly session of light-load plyometrics will start to convert that neural strength into reactive power. Keep the plyometric work light and fun and linear in the beginning, and then add directional changes and implements like medicine balls, sand bags and kettlebells as skill levels develop. A weekly session of SAQ training (Speed, Agility and Quickness) using hurdles and agility ladders to develop foot speed is vital at this stage for martial artists dependent on high levels of kicking.
SUMMER. As training and competition increase, prioritise fast footwork training and reactive power (plyometric) training at this stage of the season. As this kind of training needs long periods for full neuromuscular recovery, you need to place it far enough away from competition that it doesn’t adversely affect your performance. Bearing in mind that this is the time that you are most exposed to potential for injury, spend a session a week working on static stability of the core and joints. Focussing your yoga practice on static holds will achieve this to some degree, but also look at static gym ball exercises like the plank, bridge and side plank.
LATE SUMMER. A focus on strength endurance will equip your body to resist injury in the later part of the season. Three 6-8 rep sets with around a minute’s rest between sets, using some balance equipment to create complex demands on the neuromuscular system, will develop a balance of strength and endurance in the muscles so that you can complete your competitions and training unhurt. Keep a light weekly plyometric session and look at complex kettlebell power lifts as a way of simulating and exceeding the demands of the sport. Switch the focus of your yoga practice to dynamic stretches as well as long holds in the postures for a balance of stability and flexibility.