DS Performance Strength & Conditioning Training Programmes
Sport: Squash
Variable: Speed
Level: Amateur
Duration: 12 weeks
Do you know how to improve your athletic performance for Squash, whilst reducing the risk of injury? If not, then DS Performance training programs are for you.

DS Performance have created an exclusive series of sport specific, strength & conditioning training programmes that have underpinning, evidence-based training methods, which have been put in place to improve your performance for all ages and abilities. All programmes have been designed to develop each specific performance variable through the progression of intensity and volume.

• DS Performance training programmes are designed to run alongside a skill/sport specific based training plan. Our programmes provide sessions for 3 days of training a week, to alternate between your skill/sport specific training sessions. We have selected five of the most important physical performance variables/attributes for each of the sports that are essential in developing your performance.


• Our 12-week strength and conditioning training program is broken down into 2 x 6-week cycles, with a de-loading between the two training blocks. This will allow the body to recover, prepare you for the second training phase and reduce any risk of injury.


• Along with your training program this book contains a supporting guide to mobility training. This guide uses myofascial release, static stretching and activation work to mobilise the major body parts used in training.


• Designed to reduce the risk of injury and avoid bad training habits through our sport specific training programs. We are providing you with training programmes designed by ex-Team GB athletes and coaching staff that have the practical and applied experience through a wide range of individual and team-based sports.


• Our program has been developed to bring elite training methods to everyone, from all levels of sporting ability. Our mission is to make training programmes utilised by professional athletes available to all sporting enthusiasts and performers.

Speed in Squash is a game changer, speed wins matches. This is why we have identified it as one of our key physical attributes and designed performance programs specifically for your speed development.

Our speed performance programs are structured to develop your rate of force development in all planes of movement, which give you the ability to move faster in a smaller amount of time. This will then transfer on to the court, in game scenarios, where you will see advances in your acceleration and maximum velocity.

The speed development programs are perfect for a pre-competition, or competition phase of training, refining you physically to produce your best performance. The speed programs will work extremely well alongside the agility programs for the perfect competition training phase.