Other training for squash, run etc?

abceire

Just wondered if many do other training besides playing squash and doing drills etc, do many run? or workout in the guy for squash?
I was in the gym last summer doing stuff for squash, but then I started college and just played matches and went to coaching sessions. I do cycle about 80 miles a week in and out of town, but that'll end now college over, just wondered would runing be good, maybe couch to 5k, I'm not a fan of running though, but maybe it wouldn't hurt to give it a go, even if I got to 5k and just then ran once a week.

farmchoice

Any sort of cardio will help, you know the old saying ''get fit to play squash don’t play squash to get fit''. Personally I found running good to get a solid base of cardio fitness but others swear by cycling or swimming so what ever floats your boat.

In my opinion though the best exercise you can do to improve your squash game is a good circuit class that combines resistance with high intensity cardio. kettlebell classes or TRX or the like or any of those boot camp type things. You get cardio fit but build up strength as well and movements like lunges, squats, speed ladders, planks ect, are all brilliant for squash.

abceire

Oh yeah a boot camp would be good over the summer. I've started skipping a little too, I'd love to be able to skip for 5mins, I'm skipping now and practicing going from two feet to one foot and back. I'd like to train twice a week for squash drills etc in college will be 4 hrs a week, then maybe go hit on my own now and then and do cardio work, I won't be cycling as much so nice while I've extra time to mix it up a bit, maybe look out for boot camp on living social deals or something. Might end up being the only guy and the trainer.

farmchoice

If you can stand it the very best cardio conditioning work for squash is ghosting (star drills) this is also great for your on court movement. There is an app you can get for the iphone that you bring onto the court with you and it calls out the positions.
Otherwise you can just use a stop watch. 1 minute on 30 seconds off 8-10 times, serious work out, go flat out for the 1 minute moving from position to position and always back to a split stance on the T. Now you might need to build up to the 1 minute on 30 seconds off or if you can handle this go to 1 minute on 15 seconds off. Do this twice a week and you will be flying come next season.

abceire

Totally forgot about ghosting! How did I for that, should throw that in the mix too.

dizzyg

We got recommended this book on our coaching course and I've gotta say, it's pretty good. Maybe a bit advanced for a lot of players so it depends how deep your want to get into the science behind solid and specific training.

Otherwise there are a million drills online. Ghosting and court sprints are the usually the norm for most club players, progressing to movement and hitting onto a target.

abceire

Dizzyg, a wealth of knowledge as always. Thank you. I believe we meet once about 5 years ago in Sandycove Squash club.

dizzyg

Did we? Apologies if I don't remember you. You'd be surprised who has past through Sandycove over the years. We still have a 20+yo photo of our most famous past-member on the wall behind the courts, much to his annoyance. I'm sure it'd be worth literally... tens of euro on ebay someday

We (some of the Irish coaches) have had discussions about the relevance of these articles but it might give you some food for thought when you're away from the court..

http://www.menshealth.co.uk/fitness/sports-training/10-ways-to-win-more-squash-games
http://www.menshealth.co.uk/fitness/cardio-exercise/the-ultimate-cardio-workout

If you need some drill progressions let me know.

abceire

Cheers, I'm training in Trinity now, you coached me once. It was for a new lower ranks team you were trying to get going. I thought I'd just be getting a look around, I was a sweaty heap after. I had up to then had no coaching just played a friend for last 15 years. So it was fun to see all my bad habits. I even by mistake hit a fellow newbie in the eye with the ball while there in sandycove. He was nto impressed, he was getting married in a few days and didn't want a black eye to show his gf.
I've been training with coach for about a year now and really love it. We set up a Saturday league team the season before last, I ended up taking it over, it was fun but also I was no longer the big fish in small pond. We just used the pay and play courts in the Spawell. They are damn cold in the winter with outside walls and no heating. Nice to have the college course now though. Coaching has been great, get to play so many different people. The Trinity courts are getting knocked in Sept though.
Thanks for the links. I know running would be good but I find it so boring, I was thinking of playing some tag rugby over the summer or basketball to help with fitness.

dizzyg

Ha I do remember you. You hit Kyle! No damage, you'll be glad to hear. The wedding went ahead as planned.

I heard about the courts when we played out there in the Leinster League. What's happening to EdaC and Trinity Squash? Relocating?

abceire

We're just going to get 2 more courts build where the other two courts are, that place that has student accommodation up past Rathmines. Bit of a pain, and god knows when they'll be built. Poor Kyle, he was new to squash too, hope I didn't put him off.

tomdempsey200

400m repetitions are supposed to be good for squash

remember reading it in jahangir khans book

dizzyg

Good in what way?
I don't think I have any rallies where I'd run 400m so would Jahangirs training suit me? I'd start with something relative to your own standard.

tomdempsey200 wrote: »

400m repetitions are supposed to be good for squash

remember reading it in jahangir khans book

tomdempsey200

dizzyg wrote: »

Good in what way?
I don't think I have any rallies where I'd run 400m

correct:
"80% of the time, the ball is in play 10 seconds or less"

but:
"The general training routines of squash players should therefore be focused around interval training. It should be conducted at 75-85% max heart rate. Generally this interval training should be 200m at around 35-40 seconds each as well as 400m at around 90-110 seconds. "

http://www.excelsiorgroup.co.uk/blog/fitness-training-squash

tomdempsey200

dizzyg wrote: »

Good in what way?
I don't think I have any rallies where I'd run 400m so would Jahangirs training suit me? I'd start with something relative to your own standard.

the speed is relative too

90-110s 400m is not fast

you don't have to be a jahangir khan to do that

abceire

Yeah, for me who plays 1 to 3 times a week, no point training like a pro, that would be silly to try do same level. They're rallies last way longer then any of mine too. Plus it is maybe good to train a little hard fitness wise then the matches so you are well able to it.

dizzyg

tomdempsey200 wrote: »

90-110s 400m is not fast

Tell that to the 4yo kids in my classes!

My point really, was that just because it worked for Jahangir, Nick Matthew, or me or you for that matter, doesn't mean it'll work for everyone.

400m reps are very specific.

abceire

It's funny how we will argue about this, what is the better training to do, but how much will we actually go do either type of intense training?