PowerPoint Presentation
Strength and Conditioning for Squash: Long Term Squash Training Programme in Combination with Strength Training & Periodisation
Chris Gallagher
Brand Development - Phase 2 Creative Brief
Brand Development - Phase 2 Creative Brief
Chris Gallagher MSc, CSCS
My planning notes
Follow on from needs analysisOH Squat test rather than FMS etc. Mention FMS etc and explain why better options?
What exercises appropriate for this group of coaches and their players?
Junior or sub elite players? Lack of equipment, specialist knowledge, training age for proper s and c?
Progression. LTAD. earn the right
Elite windows of opportunity. Max comp schedule
What to demonstrate practically? Stuff they can go away and use and implement right away.
OverviewIntroductionsWhy S&C is necessary for SquashDeveloping an Annual Squash Training ProgrammeNeeds AnalysisSportAthlete(s)Athlete AssessmentDesigning a Strength & Conditioning Programme
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Why S&C is necessary for Squash
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Mathieu Castagnet vs Daryl Selby at Windy City Open 2016 in Chicago, USA.
https://www.youtube.com/watch?v=KY7MZOduW983
Why S&C is necessary for SquashDevelop athletic qualities necessary to:Tolerate training demandsExcel in competition
Improve injury resistance
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
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Developing an Annual Squash Training PlanGoal: 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
Brand Development - Phase 2 Creative Brief
Page #Developing an Annual Squash Training PlanSequence 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 dateDivide 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 unloadDetermine target training loadsPlan regular monitoringChris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Developing an Annual Squash Training PlanChris Gallagher MSc, CSCS
Breakingmuscle.com
Brand Development - Phase 2 Creative Brief
Page #Developing an Annual Squash Training Plan
A long-term training plan should include:Multilateral development prior to specializationAppropriate training volume and intensityAppropriate progression of loading throughout season and year to yearBalance between various training modalities (Fitness components for squash)Adequate recovery built into programmeFUN!!!
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Developing an Annual Squash Training Plan
A long-term training plan should include:Multilateral development prior to specializationAppropriate training volume and intensityAppropriate progression of loading throughout season and year to yearBalance between various training modalities (Fitness components for squash)Adequate recovery built into programmeFUN!!!
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Competition Calendar Windows of OpportunityChris Gallagher MSc, CSCS
Window of opportunity
Brand Development - Phase 2 Creative Brief
Page #Make them aware of elite level. Less relevant at their level?11
Needs Analysis:Sport
Strength
Power
MuscularEnduranceSpeed
Psychology
Technical & TacticalSquash Skills
Anaerobic energy systemsAerobic energy systems
Chris Gallagher MSc, CSCSFlexibility & Mobility
Brand Development - Phase 2 Creative Brief
Page #Not exhaustive list
Needs Analysis:Athlete(s)
Strength
Power
MuscularEnduranceSpeed
Psychology
Technical & TacticalSquash Skills
Anaerobic energy systemsAerobic energy systems
Chris Gallagher MSc, CSCSFlexibility & Mobility
Brand Development - Phase 2 Creative Brief
Page #Not exhaustive list
Needs Analysis:Athlete(s)Build on Strengths Minimise WeaknessesCompare needs analysis of sport with athleteWhat 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
Brand Development - Phase 2 Creative Brief
Page #Needs Analysis:Athlete(s)Sub-elite Coaches may lack access to:FacilitiesEquipmentS&C Support / Sports Science servicesDeveloping 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
Brand Development - Phase 2 Creative Brief
Page #Needs Analysis:Assessment & Monitoring
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Physical qualities a squash player needs to develop and example tests that to measure adaptations16
Athlete AssessmentMarketed products like FMSPros:Easy to implementSimple scoringCons:Validity and reliability under questionWhat does a simple stationary screen tell you about preparedness for chaotic nature of sporting competitionChris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Athlete AssessmentAlternatives:Coaches eyeEvery interaction with an athlete is an opportunity to screen movement, health, wellbeing; both physical and psychologicalPre/Post intervention screeningBasic movement patterns e.g. overhead squatChris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Athlete AssessmentChris Gallagher MSc, CSCS
Dan PfaffAthletics coach world renowned for his ability to observe and analysemovement then implement effective coaching intervention.
Coached multiple Olympic medal winners, record holders and consulted across a variety of sports.
Brand Development - Phase 2 Creative Brief
Page #Best movement screen is a knowledgeable and attentive coach
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Athlete AssessmentQuestion:
What is the ideal monitoring system?
Answer:
Coaches that pay attention!
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Designing an S&C Programme#1 Principle Do no harm!1 Goal - Squash development. S&C is ancillary trainingS&C training compliments squash developmentDont try to replicate the game in training, distort it. Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
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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 #TrainingLoad16Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
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Designing an S&C Programme#1 Principle Do no harm!1 Goal - Squash development. S&C is ancillary trainingS&C training compliments squash developmentDont try to replicate the game in training, distort it. Training prescribed according to stage of season, athletes biological age, training age, goals etcChris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
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Designing an S&C ProgrammePrinciples of training:Overload
Progression
Specificity
Reversibility Use it or lose itChris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
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Designing an S&C ProgrammeProgramme variables:Exercise selectionAppropriate to athleteOrder of exerciseSpeed > Power > Strength > EnduranceIntensitySets & RepsRest periodsChris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
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Designing an S&C ProgrammeResistance trainingPeriodisation: General strength, max strength, power, strength endurance
Chris Gallagher MSc, CSCS
Adapted from elitefts.com* Varies on exercise, specific goal and other variables
Brand Development - Phase 2 Creative Brief
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Designing an S&C ProgrammeExample Strength Training Session
Chris Gallagher MSc, CSCS
Squat
Hip Hinge
Single Leg
Upper body push
Upper body pull
Rotation
Core
Brand Development - Phase 2 Creative Brief
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Designing an S&C ProgrammeExample Power Training Session
Chris Gallagher MSc, CSCS
Super set complete 1 set of each exercise before resting
Brand Development - Phase 2 Creative Brief
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Designing an S&C ProgrammeExample Speed Training SessionDynamic Warm Up
Sprint technique drills
Sprint 10-20m x 4 reps x 4 setsWalk back recovery between reps (~40-60s seconds)3 min recovery between sets
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
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Designing an S&C ProgrammeChris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
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The Training WeekChris Gallagher MSc, CSCS
Example in-season training week of an elite squash player
Brand Development - Phase 2 Creative Brief
Page #Court = matches, drills, feeding, ghosting31
SummaryTake Away messages:Your situation likely different to elite? No multidisciplinary support (+ves and ves)Lack of equipment/facilitiesLack of time with playersSimple plan well executed better than a poorly delivered, complex training programme
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Success does not depend on flash and gimmick; rather it depends on flawless execution of the basics. Dustin ImdiekeChris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #SummaryTake Away messages:Your situation likely different to elite? No multidisciplinary support (+ves and ves)Lack of equipment/facilitiesLack of time with playersSimple plan well executed better than a poorly delivered, complex training programmeFocus on developing fundamental movementsPromote and support LTPDEarn the right
Chris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #SourcesAsian Squash Federation Level 2 Coaching Manualhttp://breakingmuscle.com/strength-conditioning/a-simple-guide-to-periodization-for-strength-trainingElitefts.comhttp://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 ResearchTurner (2014) Exercise Selection to Develop Optimal Explosive Lunge Movements for World-Standard Squash Strength and Conditioning JournalChris Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
Page #Any Questions?
[email protected] Gallagher MSc, CSCS
Brand Development - Phase 2 Creative Brief
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