Presentation delivered on and Asian Squash Federation Level 2 Coaching course discussing Strength and Conditioning for squash. The title given for the talk was "Long term squash training programme in combination with strength training and periodisation. Target audience were squash coaches working from grass roots to the elite level. (Some content dictated by requirements of the ASF coaching course)

1. Brand Development - Phase 2 – Creative Brief
Strength and Conditioning
for Squash:
Long Term Squash Training
Programme in Combination
with Strength Training &
Periodisation
Chris Gallagher

2. Brand Development - Phase 2 – Creative Brief
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Overview
• Introductions
• Why S&C is necessary for Squash
• Developing an Annual Squash Training
Programme
• Needs Analysis
– Sport
– Athlete(s)
• Athlete Assessment
• Designing a Strength & Conditioning Programme
Chris Gallagher MSc, CSCS

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Why S&C is necessary for Squash
Chris Gallagher MSc, CSCS

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Why S&C is necessary for Squash
• Develop athletic qualities necessary to:
– Tolerate training demands
– Excel in competition
• Improve injury
resistance
Chris Gallagher MSc, CSCS

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Developing an Annual Squash
Training Plan
• Goal: ensure optimal development of 4 skill groups
needed for elite squash development:
– Physical / physiological (Endurance, speed, agility, flexibility,
power, strength)
– Technical (Closed drills, error correction, movement techniques,
solo sessions)
– Tactical (Open drills, conditioned games, tactical games, video
analysis)
– Psychological (Goal setting, motivation, coping strategy,
visualization, concentration)
Chris Gallagher MSc, CSCS

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Developing an Annual Squash
Training Plan
• Sequence of planning:
– Identify major events. (Include important dates e.g.
training camps, school holidays, exams etc)
– Work backwards from this date outlining the weeks
and months to the current date
– Divide the plan into major training phases: preparation
(GPP, SPP), pre-competition, transition & competition.
– Break phases into desired meso and microcycles. E.g.
4 week mesocycle: 3 weeks loading, 1 week unload
– Determine target training loads
– Plan regular monitoring
Chris Gallagher MSc, CSCS

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Developing an Annual Squash
Training Plan
Chris Gallagher MSc, CSCS
Breakingmuscle.com

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Developing an Annual Squash
Training Plan
• A long-term training plan should include:
– Multilateral development prior to specialization
– Appropriate training volume and intensity
– Appropriate progression of loading throughout season and year
to year
– Balance between various training modalities (Fitness components
for squash)
– Adequate recovery built into programme
– FUN!!!
Chris Gallagher MSc, CSCS

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Chris Gallagher MSc, CSCS

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Developing an Annual Squash
Training Plan
• A long-term training plan should include:
– Multilateral development prior to specialization
– Appropriate training volume and intensity
– Appropriate progression of loading throughout season and year
to year
– Balance between various training modalities (Fitness components
for squash)
– Adequate recovery built into programme
– FUN!!!
Chris Gallagher MSc, CSCS

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Competition Calendar –
“Windows of Opportunity”
Chris Gallagher MSc, CSCS
Window of opportunity

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Needs Analysis:
SportStrength
Power
Muscular
Endurance
Speed
Psychology
Technical &
Tactical
Squash Skills
Anaerobic energy
systems
Aerobic energy
systemsChris Gallagher MSc, CSCS
Flexibility
& Mobility

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Needs Analysis:
Athlete(s)Strength
Power
Muscular
Endurance
Speed
Psychology
Technical &
Tactical
Squash Skills
Anaerobic energy
systems
Aerobic energy
systemsChris Gallagher MSc, CSCS
Flexibility
& Mobility

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Needs Analysis:
Athlete(s)
• “Build on Strengths – Minimise
Weaknesses”
• Compare needs analysis of sport with
athlete
– What are the opportunities for improvement?
• Sub-elite & junior level may focus on
developing specific movement qualities
and patterns rather than attaining strength,
power or speed standards
Chris Gallagher MSc, CSCS

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Needs Analysis:
Athlete(s)
• Sub-elite Coaches may lack access to:
– Facilities
– Equipment
– S&C Support / Sports Science services
• Developing specific movement patterns to
support LTPD may be more appropriate.
Including: Squat, lunge, hip hinge, core
stability and pelvic control, basic upper
body push and pull
Chris Gallagher MSc, CSCS

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Needs Analysis:
Assessment & Monitoring
Chris Gallagher MSc, CSCS

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Athlete Assessment
• Marketed products like FMS
– Pros:
• Easy to implement
• Simple scoring
– Cons:
• Validity and reliability under question
• What does a simple stationary screen tell you about
preparedness for chaotic nature of sporting
competition
Chris Gallagher MSc, CSCS

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Athlete Assessment
• Alternatives:
– Coaches eye
• Every interaction with an athlete is an opportunity
to screen movement, health, wellbeing; both
physical and psychological
– Pre/Post intervention screening
• Basic movement patterns e.g. overhead squat
Chris Gallagher MSc, CSCS

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Athlete Assessment
Chris Gallagher MSc, CSCS
Dan Pfaff
Athletics coach world
renowned for his ability to
observe and analyse
movement then implement
effective coaching
intervention.
Coached multiple Olympic
medal winners, record
holders and consulted across
a variety of sports.

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Athlete Assessment
Question:
What is the ideal monitoring system?
Answer:
Coaches that pay attention!
Chris Gallagher MSc, CSCS

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Designing an S&C Programme
• #1 Principle – Do no harm!
• 1° Goal - Squash development. S&C is
ancillary training
• S&C training compliments squash
development
• Don’t try to replicate the game in training,
distort it.
Chris Gallagher MSc, CSCS

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Designing an S&C Programme
• "If you train for the average demands you are
under prepared for the most demanding
passages of play" - @TimGabbett
#TrainingLoad16
Chris Gallagher MSc, CSCS

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Designing an S&C Programme
• #1 Principle – Do no harm!
• 1° Goal - Squash development. S&C is ancillary
training
• S&C training compliments squash development
• Don’t try to replicate the game in training, distort
it.
• Training prescribed according to stage of season,
athletes biological age, training age, goals etc
Chris Gallagher MSc, CSCS

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Designing an S&C Programme
Principles of training:
• Overload
• Progression
• Specificity
• Reversibility
“Use it or lose it”
Chris Gallagher MSc, CSCS

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Designing an S&C Programme
Programme variables:
• Exercise selection
– Appropriate to athlete
• Order of exercise
– Speed > Power > Strength
> Endurance
• Intensity
• Sets & Reps
• Rest periods
Chris Gallagher MSc, CSCS

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Designing an S&C Programme
• Resistance training
– Periodisation: General strength, max strength, power,
strength endurance
Chris Gallagher MSc, CSCS
Adapted from elitefts.com
* Varies on exercise, specific
goal and other variables

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Designing an S&C Programme
• Example Strength Training Session
Chris Gallagher MSc, CSCS
Squat
Hip Hinge
Single Leg
Upper body push
Upper body pull
Rotation
Core

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Designing an S&C Programme
• Example Power Training Session
Chris Gallagher MSc, CSCS
Super set – complete 1 set
of each exercise before resting

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Designing an S&C Programme
Example Speed Training Session
• Dynamic Warm Up
• Sprint technique drills
• Sprint 10-20m x 4 reps x 4 sets
– Walk back recovery between reps (~40-60s
seconds)
– 3 min recovery between sets
Chris Gallagher MSc, CSCS

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Designing an S&C Programme
Chris Gallagher MSc, CSCS

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The Training Week
Chris Gallagher MSc, CSCS
Example in-season training week of
an elite squash player

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Summary
Take Away messages:
• Your situation likely different to elite?
– No multidisciplinary support (+ves and –ves)
– Lack of equipment/facilities
– Lack of time with players
• Simple plan well executed better than a poorly
delivered, complex training programme
Chris Gallagher MSc, CSCS

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“Success does not depend on
flash and gimmick; rather it
depends on flawless execution
of the basics”.
Dustin Imdieke
Chris Gallagher MSc, CSCS

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Summary
Take Away messages:
• Your situation likely different to elite?
– No multidisciplinary support (+ves and –ves)
– Lack of equipment/facilities
– Lack of time with players
• Simple plan well executed better than a poorly
delivered, complex training programme
• Focus on developing fundamental movements
– Promote and support LTPD
– “Earn the right”
Chris Gallagher MSc, CSCS

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Sources
• Asian Squash Federation Level 2 Coaching Manual
• http://breakingmuscle.com/strength-conditioning/a-simple-guide-to-
periodization-for-strength-training
• Elitefts.com
• http://changingthegameproject.com/the-perils-of-single-sport-participation/
• Lloyd (2015) Long term athletic development, Part 2: Barriers to success
and potential solutions. Journal of Strength and Conditioning Research
• Turner (2014) Exercise Selection to Develop Optimal Explosive Lunge
Movements for World-Standard Squash Strength and Conditioning Journal
Chris Gallagher MSc, CSCS

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Any Questions?
chrisg@hksi.org.hk
Chris Gallagher MSc, CSCS