Training for Strength and Power! Ė Chris Fullerís Professional Squash Blog
As I mentioned previously I am currently in the middle of a hard training period. It was after some testing of all aspects of my fitness that along with Matt Cook my Strength and Conditioning coach from the English Institute of Sport that we came up with the programme I am currently on.
The testing showed up some interesting results. We compared my results with the top English players and it was immediately evident that although close to many of them on Aerobic and Anaerobic aspects unsurprisingly I was a long way off in terms of Strength and Power. At the moment therefore this is our goal and target and I thought the best way to show you what this type of programme involves was to simply show you a typical week in this period.
1 2 3 4
Mon: Core On-Court Speed Off-C 4o2Max
Tues: S&C - Hypertrophy Match
Wed: Core On-C Mod Aerobic Match
Fri: On-C Speed S&C Max Strength
Sat: Core On-C Technical On-C Lactate Toerance
Sun: S&C General Strength
As you can that there are 11 sessions over the week in total as well as 3 core sessions which I need to do to keep a back injury I had when I was younger at bay! As well as this training there is often a lot of planning and preparation work to do but physically I am restricted to this as any more would be to over-train.
On paper it doesnít look to be a lot. My dream of being World Number 1 is in the hands of training programmes like this though so letís hope that it works!