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5 Steps to Better Plan Your Squash Training in 2023 {Free Guide}

...and make it your best squash season yet!

Call me a dork, but I LOVE planning. I genuinely get excited about making my own training plan, a client’s program, or a new offering for Squashletic.


Since the New Year is approaching, it's natural that we're all thinking about what we want to achieve in 2023 (#newyearsresolutions).


The problem with New Years Resolutions


But here's my problem with New Years resolutions when it comes to fitness: they are either habit-focused with no end goal (ie. workout 5x/week), or goal-driven with no process to support them (ie. lose 10 lbs).


The key to upholding your "resolutions" is to have both a goal AND a plan.


So in this post, I'm going to take you through exactly how to create your action-based plan, so you can achieve your goals all while feeling productive in the process! (In other words, not just slogging through a bunch of sessions because you hope it'll pay off down the line...).


Ideally you should go through this process at each “phase” of training (off-season, pre-season, and in-season). Furthermore, you’ll likely want to tweak your plan a bit between tournaments as well, if you have a 3+ week training block where you can become micro-focused on one area. An example of this might be improving your serve between tournaments, or honing in on your front court movement. You'd be surprised how a really focused 2-3 week block can help you nudge noticeably forwards.

5-Step Training Plan


If you don’t have a plan in place, or you have it in the back of your mind that you want to integrate some structure into your training, try out this 5-step process! Grab your pencil and paper and let's get planning!


Big Season Goal

First start by thinking about your long term goal this season. This could be an event you want to peak for (ie. national championships), or something you want to achieve (ranking, rating).


Action step: Write down your Big Season goal.


Example: Win the Canadian Nationals in May


Milestone Goals

Think about what small goals (milestones) will help you achieve that larger goal. Winning your league matches consistently? Winning a certain level of tournament? Beating your pesky weekly practice partner who often gets the better of you? Beating a player ranked 0.5 rating points or 10 ranking spots higher than you?

These smaller goals should be indicators of improvement, so you know you’re on the right track.


Action step: Choose up to 3 smaller goals that will become your Milestones


Example: Win a 10k challenger tournament, beat someone ranked top 40, win a first round of a Platinum event


Key Performance Indicators (KPIs)

If you're into business, you'll be well aware of "KPIs", or Key Performance Indicators. These are the markers that will tell you if you are on your way to achieving your milestone goals.


And since you've now decided what you want to achieve, the next step is to determine how you’re going to get there!

Here are the three KPI categories that are most useful for creating a training plan:

  • Movement (Conditioning, Strength, Efficiency)

  • Technique (ball control & consistency)

  • Tactics (Defense, attacking ability

Action step: For each category, write down what you'd like to improve, and a specific way you could improve it.


Example: Movement

What: I want to be able to retrieve more balls at the front of the court.

How: Front court ghosting, 3x/week for 10 minutes after practice


ID Roadblocks

Sickness, family, work, school, and general life inevitably have a way of disrupting our best intentions. Ultimately, a great plan is only as effective as its execution. Having a plan which is not flexible, and has unrealistic expectations eventually lead to poor adherence, lack of motivation, overwhelm, and despair.


Action step: Write out the things you need to manage and HOW you’re going to manage them. Be sure to address current roadblocks, and potential roadblocks that could arise in the future (time availability due to work/school, traveling, etc). Some common roadblocks include injuries, time availability (work, travel, family), and access to coaching/courts/equipment.


Example:

Current roadblocks: Ankle injury - need to manage training load and

Potential roadblocks: Work trip in February- need to figure out what sessions I can do on the road.


Plan Your Week


Now it's time to write out a weekly schedule, being sure to incorporate your KPI's about 2x/week.

Now, you can’t always improve everything at ONCE, so just plan about 4 weeks at a time, and focus on ONE area, maximum two. At the end of 4 weeks, you can revisit your progress and adjust the focus. For example, if you were working on technique, now consider focusing more on tactics.


Example:

Monday: Squash lesson + 10 minute ghosting

Tuesday: League match + ankle rehab

Wednesday: Strength workout

Thursday: Recovery workout + ankle rehab

Friday: Squash + 10 minutes of ghosting

Saturday: Strength workout

Sunday: Rest


Free Planning Guide!

I created a worksheet to walk you through this process.

How to use: Click "File" and "Make a Copy" to be able to edit the doc and create your training plan!


Try the planning worksheet HERE!

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Are you serious about improving your game, but not sure what you should be doing, how much you should be training, and need some guidance & accountability?


I can help you determine what you need to improve, and create your own custom training program. If you're interested, send me an email at nicole@squashletic.com, and let's chat!

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