Bodybuilding, Weight Lifting

Hello hqaptc-trganalyst5

You don’t say if you are in current training with weights, so I am presuming that you are not.
Beginning weight training for any sport demands one to start at the beginning, that is with basic exercises and not the ‘specific’ for their sport. ( the big problem is few want to start at the beginning)
It’s good, that you as a squash player is interested in weight training, many racquet players are not. This can have grave consquences later on.

Let me explain. Any raquet player usually plays with a prefered hand, so whatever side they choose that’s the side they hit with. The fore hands, backhands, lunges etc. the other side is only for balance and does not get the exercise that the prefered side gets. So the body becomes unbalanced. I actually know a squash player who admitted that his movements even outside the squash court are much one sided even to being down on one shoulder.
Weight/resistance training can help balance up the body and a balanced body will be able to preform much better. Also injuries will be far less.
My advice is, spend twice a week in basic exercises (3 months). That is to get the body tuned to weight training (That is if you have never done weight training before)

The four basic exercises are these: Squats, Curls, Deadlift and Benchpress.
Before starting weight training do a 5-10 min. warmup like running, skipping, rowing or cycling. Then before each of the above mentioned exercises do a light set, that is about 10-12 repetations with a light weight to get those particular joints and muscles warmed up then do 2 or 3 more sets of 10 reps. adding on a little weight each set. (you will by experiment find out how much weight you can handle) Do not stack a lot of weight on at the beginning that is asking for injury.

When finished with the weights, do a good 10 min stretching from head to toe especially the quads and leg biceps and try side and front splits, paying attention to your lesser exercised side. You might not get down too far, but with perseverance it will come.
After 3 months on these foundational exercises you can start specific exercises for squash.

Regards toughern