Programme Justification

Exercise Selection
Specific strengthening to the core hip and trunk muscles can improve athletic performance (Ekstrom, Donatelli & Carp, 2007). Core exercises were prioritised as the complex movement patterns directly relate to the sporting skill set (Collins, 2008).  Multi-joint exercises are neurally complex and are the most effective for increasing overall muscular strength and hypertrophy; they enable a greater magnitude of weight to be lifted (Bird, Tarpenning & Marino, 2005; Hoff, Gran & Helgerud, 2002). Core exercises have also provided improvements in rapid force production and power (Ratamess et al., 2009); two crucial attributes in squash.

Assistance exercises have shown to be effective in increasing muscular strength but they pose a lesser risk of injury than core exercises, due to the reduced level of technical involvement (Fimland, Helgerud, Gruber, Leivseth & Hoff, 2009). These exercises aim to isolate muscles that are predisposed to injury from the unique demands of the sport (Beachle & Earle, 2008).  The current programme implemented assistance exercises to target muscles that are prone to fatigue due to their excessive use within squash, for example the gastrocnemius and gluteus medius.

Squash players suffer a wide range of injuries, particularly to the lower limb. Knee and ankle injuries occur most frequently (Finch & Eime, 2001), with thigh musculature being the most commonly strained (Meyer, van Niekirk, Prinsloo, Steenkamp & Louw, 2007). Due to the nature of the sport, the dominant arm is also susceptible to upper limb injuries and the lower back is placed under strain when in a flexed position with rotation (Finch & Eime, 2001). The programme contains a wide range of exercises to strengthen all of these areas in preparation for competitive play. 

Poor flexibility will inhibit the body’s ability to decelerate and change direction efficiently (Hewit, Cronin & Hume, 2012), both of which are important aspects in squash.  They require a large range of motion and high velocity of limb action in order to hit the ball effectively (Finch & Eime, 2001). Upper and lower body flexibility exercises were therefore implemented to prevent injury and  maintain good range of motion (Kerrigan et al. 2003). Dynamic stretching was utilised as a means of movement pattern rehearsal, allowing muscles to be excited more rapidly, enabling a greater production of power (Fletcher & Jones, 2002).

A stable core provides support throughout the body during specific movements and postures (Kibler, Press & Sciascia, 2006). Core stability is necessary for all movements of the extremities (Leetun et al. 2004) and is therefore an important aspect for sports performance (Willardson, 2007). The movement assessment indicated poor core stability and as such, a session was required to be completed once a week.

Training Frequency 

Frequency is determined by several factors, including volume, intensity, training status, recovery ability and sport season (Kraemer & Ratamess, 2004). The athlete is currently entering the off-season, where 4-6 sessions a week are recommended (Baechle & Earle, 2008). As a novice in resistance training, we prescribed 4 sessions. 

Exercise Order

The programme has been designed with a muscle group split routine, whereby different anatomical areas are focused on between sessions. It is suggested that core exercises, involving multiple joints, should be performed first due to minimal fatigue, enabling the athlete to maintain correct technique (Kraemer & Ratamess, 2004). It is also recommended that high intensity exercises should precede those of low intensity (Ratamess et al., 2009); therefore, prehabilitation exercises are to be performed before flexibility. The core stability session will be treated as one compound set, whereby exercises will recruit the same musculature (Baechle & Earle, 2008).

Training Load and Repetitions

The number of times an exercise can be performed is inversely proportional to the load lifted (Ratamess et al., 2009). Thus, when lifting high loads, the repetitions are reduced. Using a variety of training loads is most conductive to maximising muscular strength (Fleck, 1999). Core exercises were loaded at 85% of 1RM for 6 repetitions, whilst assistance exercises were performed to 10RM (Baechle & Earle, 2008). Prehabiliation, flexibility and core stability exercises aim to improve muscular endurance; the load was thereby reduced to body weight or resistance bands with 12 repetitions (Baechle & Earle, 2008).

Volume

Volume should be calculated according to the individual’s training status and goals, with alterations to the number of exercises, repetitions or sets available (Kraemer & Ratamess, 2004). To increase strength either 1 set of 10 repetitions or 3 sets of 6 repetitions should be implemented; whereas, to achieve muscular endurance a minimum of 12 repetitions for 3 sets is advised (Baechle & Earle, 2008). These measures were adhered to in the current programme.

Rest and Unloading Weeks

Core and assistance exercises are implemented as a means of improving absolute strength. Due to the reliance upon anaerobic energy systems during these exercises, a longer period of rest should be established between sets and exercises, of 3-5 minutes (Ratamess et al., 2009). Prehabilitation, flexibility and core stability exercises have an endurance component and, therefore, require shorter rest periods, between 30-90 seconds (Baechle & Earle, 2008). Rest periods between specific exercises are based on those allocated between sets.

Untrained women recover approximately 94% of their strength 2 days after a lower-body workout, consisting of 5 sets of 10 reps with a 10RM load (Häkkinen, 1995). Consequently, each session within the week focused on different muscle groups. This allows the muscle area to fully recover before undergoing the same stress in subsequent weeks.

The competitive squash season lasts for 10 months, with tournaments regularly taking place. Therefore, the athlete must utilise unloading weeks wherever possible, in an effort to manage fatigue (Plisk & Stone, 2003).

Periodisation and Peaking

Periodisation is used with the aim of optimising performance through training variations, whilst preventing fatigue and injury risk (Smith, 2012). The programme was structured with fluctuating intensity and volume, inversely proportional to each other, to prevent overtraining (Plisk & Stone, 2003).  Training volume was tapered prior to competition whilst maintaining high intensity; this has been shown to induce physiological adaptations, in accordance with peaking (Mujika, 2010).