Squash at Work

Part 2.
..on my recent observations between 2 preadolescent squash athletes, one has more than 2 years of strength conditioning, while another in my opinion is still very much a beginner eventough may have started squash earlier.

Check out point #4 , if you do not have the time to read everything.

Here's the RUN DOWN if we were to compare their physicality in the context of the sport.

The gap between a preadolescent squash athlete with no strength training and one with over two years of experience is significant, but it isn't just about "muscle mass." At this developmental stage, the difference is primarily rooted in neuromuscular efficiency, injury resilience, and movement economy.

​Here is a breakdown of how far the UNTRAINED ATHLETE MAY NEED TO CATCH UP across key performance areas:

​1. Force Production and Explosivity ​Strength training in preadolescence (roughly ages 9–15) focuses on "teaching" the brain to recruit muscle fibers more effectively.

​THE GAP :
An athlete with two years of training has a more developed nervous system. They can generate more ground reaction force, meaning their first step toward the ball is faster and more explosive.

CATCH ​UP TIME:
2. It typically takes 6 to 12 months of consistent foundational work to bridge the initial gap in explosive power and rate of force development.

​3. Movement Economy and Deceleration
​Squash is a game of "stop and start." The biggest advantage of a trained athlete is their ability to decelerate safely and efficiently.

​The GAP:
The trained athlete has better ECCENTRIC STRENGTH (the ability to absorb impact). They can lunge into a corner and "brake" instantly, allowing for a quicker recovery back to the "T."
The UNTRAINED athlete will likely be "heavy" on their feet and take longer to reset.

​CATCH-UP TIME:
This is a TEHNICAL SKILL as much as a physical one. Expect 4 to 6 months of plyometric and landing mechanics training to see comparable stability in the corners.

☆​Injury Resilience (The "Armor")
​Pre-hab is a major component of long-term training.

​The Gap: The trained athlete has likely developed greater tendon stiffness and joint stability, particularly in the ankles, knees, and the hitting shoulder. This reduces the risk of common overuse injuries.
​Catch-up Time: This is the hardest area to "catch up" on because connective tissue adapts slower than muscle. It requires a long-term, low-intensity approach to build that same level of durability.

​4. TECHNICAL CARRY-OVER...
​Strength provides the "CHASSIS" for squash skills.

​The Gap: When a trained athlete is tired in the FIFTH SET ( & yes i saw the video of their 5th and deciding set),
trained their mechanics & prime movers which helped to stay crisp because they have the postural strength to hold their form.

An UNTRAINED ATHLETE'S technique often COLLAPSES as FATIGUE sets in.

☆​Catch-up Time:
Immediate improvements in "stamina" can be seen in 8–12 weeks, but the ability to maintain perfect squash posture under extreme fatigue takes much longer.

If you are interested to know more and how to eventually build a stronger CHASSIS, I am most happy to share my experience with any preadolescent athletes whom is ready for the GRIND ahead for FREE.

YOU DO THE WORK ,
I PRESCRIBED THE GRIND RECIPES!

Whatapps Only. @ 012-203-3537.

☆Certified Functional Strength Coach
☆Certified NASM Performance Enhancement Specialist.
☆Certified Corrective Enhancement Specialists.
☆Certified Level 2 Squash Coach.
☆Youth Sports Strength and Conditioning Specialist.

FREE Squash Sparring !
(court rental to be borne by the participant(s)

For Junior Intermediate to Advance Level or Competitive Intermediate Adult.

Age: 13-17yo and Adult - only competitive.

Duration: 1.5hr per session.

==========================
Sparring will be focused on the following:

1. Enhance Prime Mover Muscular Endurance.

2. Learn ISOLATED TENSION to improve swing mechanics.

3. Energy Systems ( targeting Lactate Threshold)

4. CONTRAST TRAINING will be incorporated into the session to develop POWER and Post-Activation Potentiation.

5. Improve COGNITIVE and SENSORY capabilities when under fatigue.

6. Reduce MECHANORECEPTOR FATIGUE ( joints and muscles sensors), during long and hard matches.

===========================

☆PREFER ATLHETES /Participant from KLANG VALLEY areas☆

===========================
You will be guided by an experienced Certified and Instructor :

A. Level 2 Squash Coach
B. NASM Performance Enhancement Specialist .
C. NASM Corrective Enhancement Specialists.
4. Sport Youth Strength and Conditioning Instructor.
5. Sport Strength & Conditioning Periodization Practicioner

Please whatapp if you are interested.

Mr. C.H.Low : 012-203-3537

Today I get to witness an interesting event of 2 preadolescent atlhetes competing...here are my thoughts.

One has included strength and conditioning consistently and progressively and would easily be considered an ADVANCE atlhete in S&C given the age as the athlete has easily accumlated at least 2 years of training under her belt, while another , I can safely said probably at BEST would still be considered a BEGINNER in S&C.

FREE !

STRENGTH & CONDITIONING for MASTER ATLHETES.

Age : 45yo-65yo.

Pre-Requisite: presently participating or competing in any Masters Category sport....(except for PADDLE sport)

Phase 1 (wk1-wk3) - General Adaptations & Muscular Endurance Phase.

Phase 2 (wk4-wk7) - Strength Phase .

Phase 3 (wk8-wk11) - Power Phase (optional)

Frequency: One(1) face to face session , 2x homework session per week to be performed on your own.

If interested please WHATAPPS:

Coach Low - 012-203-3537.

☆NASM Certifies Performance Enhancement Specialist.

☆NASM Certified Corrective Excercise Specialist.

☆Certified HIIT Coach.

☆Certified Functional Strength & Conditioning Coach.

FREE !
(court rental to be borne by the participant(s))

SQUASH SPARRING Session(s).

For Junior Intermediate to Advance Level or Competitive Intermediate Adult.

Age: 13-17yo and Adult - only competitive.

Duration: 1.5hr per session.

==========================
Sparring will be focused on the following:

1. Enhance Prime Mover Muscular Endurance.

2. Learn ISOLATED TENSION to improve swing mechanics.

3. Energy Systems ( targeting Lactate Threshold)

4. CONTRAST TRAINING will be incorporated into the session to develop POWER and Post-Activation Potentiation.

5. Improve COGNITIVE and SENSORY capabilities when under fatigue.

6. Reduce MECHANORECEPTOR FATIGUE ( joints and muscles sensors), during long and hard matches.

===========================

☆PREFER ATLHETES /Participant from KLANG VALLEY areas☆

===========================
You will be guided by an experienced Certified and Instructor :

A. Level 2 Squash Coach
B. NASM Performance Enhancement Specialist .
C. NASM Corrective Enhancement Specialists.
4. Sport Youth Strength and Conditioning Instructor.
5. Sport Strength & Conditioning Periodization Practicioner

Please whatapp if you are interested.

Mr. C.H.Low : 012-203-3537

FREE !
(court rental to be borne by the participant(s))

SQUASH SPARRING Session(s).

For Junior Intermediate to Advance Level or Competitive Intermediate Adult.

Age: 13-17yo and Adult

Duration: 1.5hr per session.

==========================
Sparring will be focused on the following:

1. Enhance Prime Mover Muscular Endurance.

2. Learn ISOLATED TENSION to improve swing mechanics.

3. Energy Systems ( targeting Lactate Threshold)

4. CONTRAST TRAINING will be incorporated into the session to develop POWER and Post-Activation Potentiation.

5. Improve COGNITIVE and SENSORY capabilities when under fatigue.

6. Reduce MECHANORECEPTOR FATIGUE ( joints and muscles sensors), during long and hard matches.

===========================

☆PREFER ATLHETES /Participant from KLANG VALLEY areas☆

===========================
You will be guided by an experienced Certified Level2 Squash Instructor and Certified Sport Performance Enhancement Specialist .

Please whatapp if you are interested.

Mr. C.H.Low : 012-203-3537

FREE SQUAS SPARRING Session(s).

For Junior Intermediate to Advance Level.

Age: 13-17yo.

Duration: 1.5hr per session.

==========================
Sparring will be focused on the following:

1. Enhance Prime Mover Muscular Endurance.

2. Learn ISOLATED TENSION to improve swing mechanics.

3. Energy Systems ( targeting Lactate Threshold)

4. CONTRAST TRAINING will be incorporated into the session to develop POWER and Post-Activation Potentiation.

5. Improve COGNITIVE and SENSORY capabilities when under fatigue.

6. Reduce MECHANORECEPTOR FATIGUE ( joints and muscles sensors), during long and hard matches.

===========================

☆PREFER ATLHETES from KLANG VALLEY areas☆

===========================
You will be guided by an experienced Certified Level2 Squash Instructor and Certified Sport Performance Enhancement Specialist .

Please whatapp if you are interested.

Mr. C.H.Low : 012-203-3537

FREE SQUASH SPARRING Session(s).

For Junior Intermediate to Advance Level.

Age: 13-17yo.

Duration: 1.5hr per session.

==========================
Sparring will be focused on the following:

1. Enhance Prime Mover Muscular Endurance.

2. Energy Systems ( targeting Lactate Threshold)

3. CONTRAST TRAINING will be incorporated into the session to develop POWER and Post-Activation Potentiation.

4. Improve COGNITIVE and SENSORY capabilities when under fatigue.

5. Reduce MECHANORECEPTOR FATIGUE ( joints and muscles sensors), during long and hard matches.

===========================

You will be guided by an experienced Certified Level2 Squash Instructor and Certified Sport Performance Enhancement Specialist .

Please whatapp if you are interested.

Mr. C.H.Low : 012-203-3537.

I hv SHARED and guided a couple of squash athletes to incorporate this training approach into their program.

Below is my very own results as 61yo hybrid athlete , strength & conditioning coach as well as social competitive squasher.

2025 vs 2026 - Comparing my 5km run time about 1year ago....manage to shaved of close to 4mins !!!

Average PACE has improved by ard 10%.

Yes , I now have a BROADER AEROBIC BASE and this is done using Zone 2 and Zone 3 training which form 70-80% of my weekly mileage thruout of 2025.

Here is a breakdown of the primary physiological and biological shifts:

​☆Cardiovascular Adaptations
​The most profound changes often happen within the heart and blood vessels to improve oxygen delivery.

☆​Cardiac Hypertrophy: The left ventricle (the chamber that pumps blood to the rest of the body) physically expands and its muscular walls thicken. This increases stroke volume, meaning the heart pumps more blood with every single beat.

☆​Capillarization: The body grows new microscopic blood vessels (capillaries) around the skeletal muscle fibers. This reduces the distance oxygen has to travel from the blood into the working muscles.

☆​Lower Resting Heart Rate: Because each beat is more powerful, the heart doesn't need to beat as often to maintain circulation at rest.

​☆Cellular and Metabolic Shifts
​Inside your muscles, running "reprograms" how energy is created and used.

☆​Mitochondrial Biogenesis: Running signals the body to create more mitochondria—the "powerplants" of the cell. It also makes existing mitochondria larger and more efficient at oxidizing fat and carbohydrates.

☆​Myoglobin Increase: The concentration of myoglobin, a protein that stores oxygen in the muscle cells, increases. This provides a "buffer" of oxygen for the muscle to use during sudden bursts of intensity.

☆​Metabolic Flexibility: The body becomes better at burning fat for fuel at higher intensities, which helps "spare" precious glycogen stores (stored sugar) for the end of a long effort.

​☆ Musculoskeletal and Structural Integrity
​Running is a high-impact activity that forces the structural "chassis" of the body to reinforce itself.

Combining 3 of the most demanding sports in the world into a single event that give you metabolic conditioning, endurance, cardio & functional strength and high octane anaerobic power .

For Overall VERSATILITY: CROSSFIT is often considered the most comprehensive, as it requires proficiency in gymnastics, Olympic lifting, and metabolic conditioning.

For ENDURANCE & CARDIOVASCULAR STRENGTH: HYROX is arguably more specialized towards endurance, requiring high-intensity aerobic capacity combined with functional strength.

For AGILITY & INTENSITY: SQUASH is a premier, high-octane sport requiring rapid anaerobic bursts over a long duration.

U got what it takes ?

Looking for enthusiasts to conduct Meta testing on its viability.

Squash@Work and Strength@Work 2026 mini workshop.

Importance of Hip Hinge for Athletes.

When : March 3rd or March 4th TBC.

Fees : F.O.C .