Summer Work-out Schedule for Georgetown Squash Players
Sample Exercises
1. Work in threes and move through as many of the sample exercises as
you can in the time allotted (3-4 min. per exercise station).
2. For each exercise each person will adopt one of three roles: “athlete”,
coach (instruction & feedback if/when needed), and observer (10-20
seconds feedback to coach/athlete at end of exercise). Although
there may be insufficient time for all three to perform all roles at
6
each station, there should be an even balance allotted to each role
over the entire session.
3. Coaches can use the detailed exercise descriptions to instruct and
give feedback.
4. For each exercise there will be a “basic” and “advanced” version –
choose the one appropriate to your current level of fitness.
5. Make a note of any adaptations or progressions you might use for your
sport.
Basic Advanced Traditional
(if time permits)
1 Sit-up on SB MB catch & throw on SB
2 Push-up on pads Push-up on SB (chest) or
MB (triceps)
Bench press (1.5
X BW)
3 Oblique sit-ups with MB Partner Sit-up catch &
pass with MB
4 Sitting Dumbell press on
SB
Dumbell press on ½ SB Dumbell press
5 Plank on floor Plank on SB
6 Dumbell external rotation
and thumb-down lat raises
Same with partner
resistance
7 SB perturbations MB catch on ½ SB
8 Extension/Flexion with MB Squat on ½ SB Squat (5 reps
of .6 X BW < 5
sec.)
9 Sitting MB turn & lower MB Side throws against
wall (Overhead throws
for Soccer/VB)
10 Lunges Lunge onto pad or ½ SB Lunge with
barbell
References
http://scienceofcoachingsquash.files.wordpress.com/2007/06/strength-training-
for-the-average-div-iii-female.pdf
Baechle, T.R., & Earle, R.W. (Eds.) (2000). Essentials of strength training &
conditioning. Champaign, IL: Human Kinetics.
Bompa, T. O. (1999). Periodization: Theory &methodology of training.
Champaign, IL: Human Kinetics
Posted: Jul 13, 2008