Training Schedule

Training Frequency 

Intermediate status allows training 3-4 x/week
Off season allows training 4-6 x/week

Training frequency chosen: 4 x/week 

• 1 x Shoulders, Chest & Wrist
• 1 x Core Stability 
• 1 x Lower Limb
• 1 x Back, Biceps & Triceps 

Limited technical training during the off-season: 2 x/week

Part-time job during the off season on week nights

Table 1: Weekly off-season training schedule for female International squash player

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Morning 9-12pm	REST	Shoulder, Chest & Wrists	FREE	* REST	FREE	Back, Biceps & Triceps	** REST
Afternoon 2–5pm		FREE	Core Stability		Lower Limb	FREE
Evening 7-10pm	WORK	WORK	WORK	WORK	WORK	FREE

* Sports Training: Aerobic and Skills          ** Sports Training: Anaerobic and Skills

Each resistance training session will be of maximal load, made possible by alternating between the muscle groups that are being stressed. This gives the athlete one week to recover before the next session.