How to Optimize Training Cycle?
Perform your training on a cyclic routine, i.e start slowly, peak, cool down, rest then repeat. This is
certainly the best way to make rapid improvement in the game. Playing every day for several hours won't get you to the top
level any faster. In fact playing continuosly leads to mental and physical fatigue and actually hurts your game more than
it helps it.
By training on a cyclic basis you are always physically and mentally fit when you step on court and can
perform your best. Also you give your body and mind plenty of rest to recover from hard training sessions and allow
new techniques and stratgies to seep into your mind quicker. Apply the cyclic training principle to your daily, weekly, monthly and yearly routine.
Here are examples of how to cycle your training:
Daily cycle routine
Play no more than 2 hours per session or 3 hours/ day (if playing twice a day). Start each session with 15-30 minutes of grooving your
straight drives, straight volleys and straight drops. Proceed to 1 hour of hard matches. Start lightly and take a break to stretch and drink water.
Peak then cool down with some boast/drive drills with your partner for the last 15 minutes.
Weekly cycle routine
Play three days and take one day of full rest. Here's how I would break up the three days:
Day 1 : 40 minutes of solo drills on court
Day 2 morning: 1 hour session with weaker opponent
Day 2 evening: 40 minute session with strong opponent
Day 3 : 40 minutes hour solo drill + 1 hour of conditioning game
Monthly cycle routine
Play three weeks hard and take one week off to play in a tournament
Yearly cycle routine
Train hard during the squash season and cool down in the off-season. Take a few weeks off from the game , but mantain your skills by
playing at least once a week.
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