Vertical Squash

Clínica realizada por Rafael Alarcon no Sesc de Jundiaí.

Rafael Alarcon (Tecnifibre Brasil), atual nº 1 do ranking nacional NSB (Novo Squash Brasil) fará apresentação e vai falar um pouco de sua experiência no Squash, no próximo domingo dia 12/02 das 14:00 às 18:00 no SESC da cidade de Jundiaí/SP.

Instagram video by Rafael Alarcon • Feb 7, 2017 at 11:37am UTC See this Instagram video by • 45 likes

Bike sprint interval sessions are a superb training tool for the squash player, and are a great way of replicating the physiological demands of the game.

It's useful to include a variety of different interval protocols to really make sure you challenge and develop all of the body’s different energy systems. To maintain specificity to the sport however, the work intervals in a squash-specific bike sprint session are best kept somewhere between 15 seconds and 1 minute.

One of our SquashSkills favourite interval sessions to get you started, is the 30/15. This workout consists of work intervals of 30 seconds hard effort, to 15 seconds slow pedal recovery. On the effort intervals push your bike resistance level up to around 50%, and aim to keep your RPMs above 110 (or +125rpm for the super fit!). Repeat for 15 reps, to mirror the duration of a typical game.

As your fitness improves, try taking a 2min rest and then repeating for up to 5 total sets to really reproduce the physical load of a full high intensity match.

You can make your sessions even tougher by using one of the Wattbikes that are becoming increasingly popular in gyms – check out our blog introducing them here: http://bit.ly/2l3ZMXv

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