Anna

Training

 

PERFORM EXERCISES #1-16 & INTERVALS, 3X PER WEEK EVERY OTHER DAY

Try and perform exercises consecutively without much rest in between to keep your heart rate elevated. This will enable you to sustain, endure and perform at a high level during squash play.

Please drink 12-16 ounces of water in 1 hour of training.  If you are going to hit balls after training, you may drink Propel to give your muscles additional glycogen for your next activity.

You may perform the exercises with an (*) asterisk on the Squash Court. Please try to keep moving and not take much time in between exercises (5-10 seconds is sufficient) so you keep your Heart Rate elevated. 

Try to do the exercises in the order listed. 

New Protocol you may use on the exercises listed below:

CRAZY EIGHTS-Single set whereby each rep is performed by doing a normal speed concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed.

Exercise #1

Kettlebell Figure 8 Pass Thru

Keep feet shoulder width throughout. Push off whole foot.

Keep back straight, line shoulder up with knees when lowering.

(Increase Heart Rate, Strength in Quads, Glutes, Hamstrings & Core) 

20 pound KB x 25 (8’s) each way

 

Exercise #2 (*) Can be performed at home.

Monster Kicks (Dynamic Stretching) with 1 pound ankle and wrist weights DYNAMIC/EXPLOSIVE

(Develop Hamstring and Lower Back Flexibility, Faster Rate Muscle Contraction and Rate or Force Development, Builds Stable Joints)

Arms and Legs stay straight throughout

Swing Right Arm to Right Foot

Swing Left Arm to Right Foot

Swing Both Arms to Right Foot 

5-10 repetitions each Leg (Progress to ankle and wrist weights)

 

Interval #1 (*) Can be performed at home.

Mountain Climbers (45 seconds) with 1 pound ankle weights DYNAMIC/EXPLOSIVE

(Progress to ankle weights)

TRX Mountain  Climbers

 

Exercise #3 Can be performed at home.

Kettlebell or Dumbbell Overhead Press/Elbow to Knee with 1 pound wrist weights

You may hold (1) Squash Racquet in your other (non-kettlebell) hand

(Increase Heart Rate, Shoulder & Core Strength, Balance)

10 pound KB x 10 reps (Right Elbow to Right Knee)

10 pound KB x 10 reps (Left Elbow to Left Knee)

10 pound KB x 10 reps (Right Elbow to Left Knee) 

10 pound KB x 10 reps (Left Elbow to Right Knee) 

 

Exercise #4 (*) Can be performed at home.

Standing High Knee Butt Kick (Dynamic Stretching) with 1 pound wrist and ankle weights DYNAMIC/EXPLOSIVE

(Develop Movement Patterns, Enhance Joint Position to Produce, Reduce, Transfer and Stabilize Forces, Create Movement, Increase Metabolism)

Kick Right High Knee and swing Left Arm (same time)

Left Butt Kick swing Right Arm (same time)

20 repetitions each side (Progress to ankle and wrist weights)

 

Interval #2 Can be performed at home.

Elbow to Knee Bicycles on Mat (45 seconds) with 1 pound ankle weights

(Increase Strength Lower Abdominals, Hip Flexors,Lower Back)

 

Exercise #5 (*) Can be performed at home.

Airplane/Fieldgoal/Scarecrow/Rotate/Wings with 1 pound wrist weights

You may hold (2) Squash Racquets for this exercise

Spine and Shoulder Mobility and Stability

Develops Muscle (Supraspinatus Muscle of the Rotator Cuff) Endurance, Improves Posture, and ROM of Chest, Shoulder and Upper Back

Standing Airplane (raise arms out to the side, straight)

Fieldgoal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s fieldgoal position)

Scarecrow (bend arms 90 degrees, arms parallel to floor from shoulder to elbow)

Rotate (rotate arms 180 degrees forward, keep elbows elevated, rotate back to scarecrow position) 

Wings (lift arms out to the side, then place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)  8 reps 

Try movement with palms out. (Progress to wrist weights)

 

 

Exercise #6 (*) Can be performed at home.

Toe/Heel/Ankle Walks holding (2) 15 pound DB's, arms extended by your side

(Develop ankle and knee stability and mobility-Reduce Shin Splints, Ankle Sprain, and Falls-Enhances Reactive Strength and Coordination)

Toe Walks x full length of court

Heel Walks x full length of court

Ankle Walks (careful first time, will produce slight ankle soreness x 20 steps) x up to red line and back

(Increase reps by performing 2 full lengths of court each movement

 

Interval #3 Can be performed at home.

Treadmill 2 minutes (fast walk, swing arms) with wrist and ankle weights

(Check HR after 2 minutes)

 

Exercise #7 Can be performed at home.

Roll-Hurdler, Butterfly, Straight Leg, Split DYNAMIC/EXPLOSIVE

Seated on a mat, grab knees, bring knees into chest, roll backwards in a tucked position. Thrust your body forward bringing both legs out in front, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner thigh. Reach out and touch right toe with both hands. 

Tuck and Roll

Do the same for the left leg.

Tuck an Roll

Butterfly. Seated on mat, Bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet.

Tuck and Roll

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands.

Tuck and Roll

Split. Seated on mat, both legs separated as far as you can separate, reach out and touch each toe with each hand at the same time. 

 

Exercise #8

Bosu Triple Pivot

Pivot 10 times on each leg as you swing Racquet Backhand and or Forehand

Second set increase the range of motion and step further out and back each time

Exercise #9 Can be performed at home.

Rotator Cuff Rotation Holding (2) Squash Racquets

Hold arms straight out to the side, shoulder height.

Hold each racquet straight up.

Rotate each racquet as far as you can forward. Use a ten second count.

Reverse the direction and rotate each racquet in the other direction. Use a ten second count.

(10) Ten second rotations.

Interval #4

Rower x 1 minute, 30 seconds

Interval #5

Suicide Sprints

Start at first red line, run, touch wall, turn, run touch first red line with hand, turn, run, touch wall, turn, run to second red line. Finish. Perform 2x.

Exercise #10

Get Ups on Trampoline (use mat so you do not irritate elbows) You may start with pushing off with both elbows. If too difficult, you may step up with one arm at a time.

45 seconds

Exercise #11 Can be performed at home.

Seated Front Raise  (for bicep tendon

Use (2) 3 pound DB's at home, Standing

10 count up and 10 count down

Exercise #12

Band Shoulder Rotation

Keep arms straight.

10 rotations each way.

Exercise #13 Can be performed at home.

Forward Side Lunge DYNAMIC/EXPLOSIVE

10 reps each leg

Interval #6 Can be performed at home.

Run in place on Trampoline (without trampoline at home) with wrist and ankle weights

45 seconds

Interval #7

Squash Game Ready on Trampoline (use Squash Racquet) DYNAMIC/EXPLOSIVE

45 seconds

Interval #8

1 Minute Drill

Kettlebell Figure 8 Pass Thru

15 pound KB x 4 sets

Check HR after each minute (10-24-16) 137, 140, 137, 149

Interval #9

TRX Jump Squats

20 reps

Interval #10 

Power Glide

30 seconds

Exercise #14

Leg Extension

(Crazy 8 Protocol)

35 pounds x 8 reps

Exercise #15 

Seated Leg Curl

(Crazy 8 Protocol)

45 pounds x 8 reps

Exercise #16

Standing Dumbbell Bicep Curl

(Manual Speed Protocol)

10 pound DB's x 10 reps

Cardiovascular training/Heart Rate for your age:

PERFORM CARDIO #2  & #3 AT HOME ON YOUR OWN 2 DAYS PER WEEK 

TREADMILL,  ELLIPTICAL OR ROWER

When on rower, check HR immediately on a Treadmill at slow speed holding HR Monitors

183 reached on 11-14-16

7mph 

 

Cardio #1

Maximum Heart Rate for high speed Endurance:

205 BPM (Beats per minute) for 2-10 minutes

 

Cardio #2

Heart Rate to increase Fat Metabolism:

144 BPM for 40 - 80 minutes

 

Cardio #3

Heart Rate to Increase Aerobic Power and improve blood circulation:

165 BPM for 10 - 40 minutes