In-Season Squash Program Workout

Author Arjun GuptaFitness Level AdvancedType Sport Specific
Days in Plan 1 Days Rest Between Sets:
N/A Sports Specific
Duration50 Min per session
This is a full body workout, which should be completed every session three days per week. To increase your squash fitness and strength also work on your forearms and flexibility. During the off season you can focus on footwork drills and plyometrics.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Whole Body
Front Squats Exercise Picture 1. Front Squats
Sets: 3Reps: 12
Chin-Ups Exercise Picture 2. Chin-Ups
Sets: 2Reps: 8
Dumbbell Flat Bench Chest Press Exercise Picture 3. Dumbbell Flat Bench Chest Press
Sets: 3Reps: 12
Dips Exercise Picture 4. Dips
Sets: 2Reps: 8
Back Dumbbell Row Exercise Picture 5. Back Dumbbell Row
Sets: 3Reps: 12
Arnold Press Exercise Picture 6. Arnold Press
Sets: 3Reps: 12
Concentration Curls Exercise Picture 7. Concentration Curls
Sets: 2Reps: 12
Ball Crunches Exercise Picture 8. Ball Crunches
Sets: 3Reps: 12
Air Bike Exercise Picture 9. Air Bike
Sets: 3Reps: 18

With this log you will be able to print off as many sheets as required to track this workout.

In-Season Squash Program Basics

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