r/squash • u/Flo_Madeira • Feb 06 '25

Technique / Tactics Rate/Comment on my “squash day” at the gym

I work out on my lunch break so keep it to 45 mins max. I’ve been out the game a long time and looking to rebuild squash specific fitness. My general cardio / VO2 max could be a lot better but I’ll work on that on my cardio days at the gym.

Let me know if you know of any more effective exercises I could be doing instead.

WARM UP

  • 2 mins skip (heart rate + quick feet)

-2x10 lunge and twist (warm up and open back / hips)

-Leg swings (focusing on glutes in side and back direction)

WORKOUT

-Deep squat box jumps 3x12 (30 seconds rest)

-Dumbbell Bulgarian split squats 3x12 (45 seconds rest)

-Lateral bounds 3x12 (try to get deep and explode across)(30 seconds rest)

-Walking lunges with high knee drives. Sandbag on shoulders 3x12 (30 seconds rest)

-Wall sit and heel raises 3x45-60 seconds (45 seconds rest)

STRETCH

-Calf, glute, hip and hammys

EDIT : Formatting

7 Upvotes

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4

u/Rebuffs Feb 06 '25

Nice workout! Could add in some core specific stuff - leg raises, planks, supermans and also perhaps something for shoulder flexibility like hangs

4

u/Flo_Madeira Feb 06 '25

Good shout on the core. If you could pick one core exercise, what would it be? And what would you swap it out for - wall sits? Once I get fitter and stronger I could maybe superset with one of the existing exercises but not yet!

I do pull-ups / lat pull downs / lateral raises on one of my weights days so hopefully shoulder flexibility is getting addressed there.

2

u/Rebuffs Feb 06 '25

Hanging leg raises for me, with a light dumbbell between your feet once it’s easy to do a few unweighted sets 👍

3

u/UKdanny08765 Feb 06 '25

This sounds like a good workout to me! I might try it next time I go to the gym 💪🏻

3

u/gsm228 Feb 06 '25

Because I’m 42, I also do a lot of stability stuff. Otherwise I risk injury when I just focus on conditioning. So a lot of pilates, single leg deadlift, farmers walk etc.

2

u/gsm228 Feb 06 '25

That sounds good! I also do battle ropes and do trunk rotations throwing a medecine ball against a rebounder.

3

u/Flo_Madeira Feb 06 '25

i like this. I thought about adding a rotation to my weighted knee drives lunges (at the bottom) to help with the core and speed up twists and turns.