- Detraining is basically linear – if you do NOTHING between Sat. Dec. 8 (our CONN match) and our Fri. Jan. 4th return to campus you will show up with the same level of overall fitness you had on Nov. 11.
- Although we finished the semester with zero “active” squash injuries (10+, so at least 1/3 of you had significant squash injuries during the term) this process of becoming injury-free was accomplished through 5 weeks of our injury prevention training at practice.
- Starting on January 4 our physical training volume will DOUBLE from 12-14 hours per week to 24-30 hours per week – you WILL get injured or sick if you do not maintain or improve your fitness over break. Remember that in professional soccer there is a .87 correlation between a teams “number of days lost due to injury” and their final league standing – the same applies to college squash. When we play an opponent of the same ability (predicted 5-4 result – 50/50 either way) when you are unable to play due to a “preventable” injury (hamstring or groin pull, sore knees or shoulder, etc.), your teammates below you on the ladder must all move up almost ensuring a team loss. It sounds harsh but this loss would be YOUR fault.
Here are THREE possible routes to staying in shape:
- Access to squash courts & training partners: continue our team weekly practice schedule: 20 min. of movement prep & prehab, 60-90 min. of play & practice, 20 min. of strength & regen. Here is a screenshot of our weekly schedule:
- No access to squash courts: continue our team weekly practice schedule (movement prep, prehab, regen & strength) substituting an aerobic workout 3-4 times a week (20 min. high intensity or 30-40 min. lower intensity), a speed/power workout 2 times a week (20 min.) and a Lactic workout (e.g., 2-3 times 100 touches) 2 times a week (20 min.).
- Minimal maintenance program for those constantly travelling or with minimal motivation: movement prep & prehab 5 times a week, 2 aerobic workouts per week (20 min. high intensity), one speed (e.g., 15 x 10 yd. sprints with 60 sec. rest between) and one lactic workout per week (e.g., 2 X 100 touches).
Absolutely essential prehab components to include no matter what are:
- stability ball leg curls – at least 2 sets of 12 but really you should be working towards single leg curls;
- stretch your hip flexors (illiopsoas) either dynamically or statically;
- shoulder mobility including W,Y, T, Ls & sidelying internal rotator stretch;
- front & side planks, dead bug, stability ball crunches & back extensions
- mini-band exercises
If you need detailed instructions on exercises here are several of the programs we have sent to you over the last couple of years:
Basic strength training: Wes 201718 GP1
Slightly more advanced strength training: Wes Sq 2017 SP2
Aerobic Training Program: Wesleyan Squash Aerobic Training Plan December 2018