Things to Work on this 2018 Offseason

This season was jam-packed. From September to May, think I played 17 tournaments! While there were mental and physical ups and downs, I held up okay, and felt better at nationals in May than last year. I am hopefully that next season I won’t have to play as many tournaments, and that I’ll have a chance to take a midseason break at some point. This will allow me to reset both physically and mentally, and have a strong second half of the season. Traveling and competing is hard on the body, and I didn’t realize the value of rest and proper training until I hurt my back in March.

I am now about two and a half weeks into my off-season training. After nationals ended at the beginning of May, I took two weeks to do whatever I wanted training-wise. When I was home, this included mostly hiking, biking, some running, and lifting. I also got on court a couple times to play doubles and lives, which was fun, mainly because of the hitting partners. For the relatively small number of courts in Victoria, we have a pretty active membership, and it was great to have some of the hometown crew back together.

I’m currently on the 3rd week of my first phase of off season training, which will carry me through to the end of June. It’s focusing on improving my VO2 max using mainly treadmill intervals (anywhere from 1 to 5 minutes), and strength workouts (8 reps). In this phase, there are 3 conditioning days and 2 strength days, which gives me one day to do something different, like take a class, play squash, or take a rest day. So far I’ve used my “extra” day to play squash (once), take the Kettlebell and Core class at Body Space, and take a day off to go to Princeton Reunions (trust me when I say I needed the rest day…!). The Kettlebell and Core class at Body Space has been really great, as it has challenged me to integrate both cardio and strength with difficult movements. Plus, group exercise always adds to the intensity and motivation of the class.

So far, I’ve been sticking with the 5-day program, and have added extra workouts in only if I have the energy and motivation. As an athlete who typically workouts out 2x/day 6 days/week, I can’t stress how nice it’s been to only have to work out once a day. I love training, but I’ve been enjoying a more relaxed approach to my schedule, which has been kind on my body and also on my brain!

As the summer goes on, the program will change accordingly and some aspects will eventually become more squash specific. As for now, I’m trying to increase my VO2 max (i.e. get my cardio up to “speed” with my legs…) so that it’ll hold up when I integrate shorter, harder intervals with less rest… like squash!

After nationals, I immediately wrote down a few areas I need to work on this offseason. These “goals” may change a bit, but in bullet point form, this is what really stuck out to me after my final tournament. I’ve since chatted with a couple of coaches, and while I will integrate their thoughts into the program, I haven’t listed them below.

2018 Offseason Areas of Improvement

Squash

  • Improve backhand and backhand corner
  • Improve movement all around the court. Especially, work on being quicker and keeping my space from the ball.
  • Quick and efficient racquet prep

Fitness

  • More ghosting and squash specific, on-court fitness
  • Integrate consistent pressure sessions. I used to do this all the time in juniors and college, and found it really helped at the end of long games and tough rallies.
  • Build strength in tough positions (ie lunges…)

Mental

  • Meditate consistently. I started this last summer, and it helped in all areas of my life, including work, relationships, and how I interacted with my surroundings (mainly crazy people of New York!).
  • Read. I’ve just finished reading one of my new favourite books- How Bad Do You Want It, by Matt Fitzgerald. I honestly couldn’t put the book down, and found myself writing down important takeaways as I read. Reading a physical book (as opposed to online articles or Kindle app type books) is calming, and I feel that I get more out of the text.

Those are just the main points which stuck out in my mind after the long season. Although I’m starting to plan and think about on-court training, I’m not quite ready to get back into full squash mode, and am going to approach my re-introduction to on-court training with a relaxed mindset.

Alright, that’s all from me! I’ll be back soon, hopefully with some day-in-the-life posts and perhaps a recap of How Bad Do You Want It. Oh, and I almost forgot- I’m going to Bermuda this weekend for an exhibition (!!!), so I’m sure there will be a few things to say (or pictures to post) about that trip!

 

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