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Squash ConditioningThe best single thing you can do about conditioning for squash is long-distance running. It will make you strong enough so that you can still think in the fifth game, of a tough match. First, get some good running shoes. I recommend New Balance, but there are many others on the market. Get running shoes, now, not cross-trainers. Spend $75-125 and figure it's cheaper than knee surgery which good shoes will help prevent. Second, run outdoors along the roads. Try to stay on asphalt, which is easier on your knees than the concrete of sidewalks. Try not to run on grass, which has hidden holes that can sprain an ankle. If it's cold, wear a hat and mittens, but don't weigh yourself down with heavy clothing. Two or three layers of light clothing is warmer and less wearing. Third, wear a stop-watch, so you can time yourself precisely. The Casio J-51 is about $30, and is as much as you'll ever need. Fourth, pick a course that has some moderate ups-and-downs. Emphasize the "moderate" here, because if the ups are brutal, you won't run more than once, and if the downs are steep, you can hurt yourself. Fifth, make sure you stretch all major muscle groups before and AFTER the run. Sixth, be careful about running with someone else. If the other person is exactly at your pace, ok, but that's a rarity.If the person is slower, you'll get slowed down; if person is faster, you run the risk of getting injured. It's better to run alone. Seventh, do not use a walkman or anything else that distracts you. Talk to yourself, memorize dental processes, do math or science problems, enjoy the sights and sounds around you, and be very alert to traffic. Eighth, smile and wave at anyone you see. Do not be bothered by anything any spectator may say, but just smile and wave. Two months from now, any heckler will be awed in admiration. In any case, you're not running to impress non-runners, but to be ready to face good squash players. Finally, do the following program: Day 1: Jog five minutes at a slow pace so that it feels comfortable but like work. Leave the house and go away for 2.5 minutes and come back. You may play squash on running days. Day 2: Do no running. (Hereinafter called "Rest.") You may play squash or do anything else on Rest Days. Just don't run. Day 3: Repeat Day 1 Day 4: Rest. Day 5: Repeat Day 1. Day 6: Rest. Day 7: Jog seven minutes. Go out for 3.5 minutes and come back. Be careful to get the full seven minutes: if your outward-bound route is mainly uphill, it will be 3.5 minutes to a certain point but much less time coming back. Day 8: Rest. Day 9: Repeat Day 7. Day 10: Rest. Day 11: Repeat Day 7. Day 12: Rest. Day 13: Jog nine minutes. At the end of the run from now on, check your pulse. Place the index and middle fingers of your right hand on your left carotid artery and watch the clock. In fifteen seconds you want the pulse count of "x/4" where "x" = (220 minus your age in years) times 60-80%. Day 14: Rest. Day 15: Repeat Day 13. Check your pulse. If it's 8 higher than "x,/4," slow down during the run. If it's 6 lower than "x/4," run faster. Day 16: Rest. Day 17: Repeat Day 13. Check your pulse. If you miss a day, see below. Day 18: Rest. Day 19: Jog 12 minutes. Check your pulse. Day 20: Rest. Day 21: Repeat Day 19. Check your pulse. Day 22: Rest. Day 23: Repeat Day 19. Check your pulse. Day 24: Rest. Day 25: Jog 15 minutes. Check your pulse. Day 26: Rest. Day 27: Repeat Day 25. Check your pulse. Day 28: Rest. Day 29: Repeat Day 25. Check your pulse. Day 30: Rest. Day 31: Jog 18 minutes. Check your pulse. Day 32: Rest. Day 33: Repeat Day 31. Check your pulse. Day 34: Rest. Day 35: Repeat Day 31. Check your pulse. Day 36: Rest. Day 37: Jog 20 minutes. Check your pulse. Day 38: Rest. Day 39: Repeat Day 37. Check your pulse. Day 40: Rest. Day 41: Repeat Day 37. Check your pulse. Now, for the rest of your life, jog 20 minutes every other day. Bring your shoes and running kit with you wherever you might travel. You cannot get into better aerobic shape than this running will get you. You will never be more tired than your opponent in the fifth game. You'll be able to play a second tough match after only one hour of rest. You'll feel better in every way. Incidentally, running isn't likely to cause you to lose weight. Your weight is mostly a function of what you eat. Running will strengthen all your muscles, will shape your body, and will make your heart and lungs more efficient. If you miss a day or two or even three of running, it doesn't matter; just resume with the day you missed. If you miss 4-20 days, go back the same number of days you missed and resume there. If you miss 21-60 days, go back to Day 13. If you miss more than 60 days, begin all over again. Never try to go fast. At the outset, you want to build distance without feeling pressed, so keep your pulse count at "x/4." When running, it should feel like work, but you should be able to converse if anyone speaks to you. You should always be able to run straight up, with your head high and your eyes straight ahead. If you are able to sprint at the end of the run, you went too slowly during it. Next time you run, pick up the pace a little for the entire distance. When you're comfortable running 20 minutes -- that is, after a couple more weeks go by -- you might mix up the running: Day 1: Jog 20 minutes, at your normal pace. Day 2: Rest. Day 3: Intervals: that is, run 5 minutes at your normal pace, then 30 seconds at a faster rate. DO NOT SPRINT, just pick up the pace noticeably. Then run the next 5 minutes at your normal pace, then 15 seconds at a faster rate. Then run the next 5 minutes at your normal pace, then 15 seconds at a faster rate. Then run at your normal pace to the end of the 20 minutes. On these days, you'll have to run out farther, because you'll be going faster. After five to ten of these Interval days, you might make the faster parts come more often. Day 4: Rest. Day 5: Run the entire 20 minutes at a slightly faster rate than your normal rate. To do this, run a course you're familiar with but notice checkpoints at every five minute interval. When you run today, get to each of those places a few seconds sooner than normal, not by sprinting as you approach the checkpoint but by making the overall pace just a little faster. Take care to make the new times cumulatively sooner. Day 6: Rest. For the next six running days, run only at your normal rate on the running days.Then repeat the faster-day-sets. After ten of these faster-day sets, you might make the pace even faster. As you get in better shape, your normal running will have to be faster, in order to get your pulse up to the desired rate. Good luck. Be patient. Footnote: Program written by Coach Tom Generous
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Fitness
