A 4-day gym plan for squash fitness
Off-court fitness to play better squash — four days a week at the gym. Court-specific conditioning, agility and change-of-direction, and the strength to last deep into a match.
Built for the demands of the court
Squash is repeated bursts, sharp changes of direction and long rallies. The plan trains those demands directly — interval conditioning for the rallies, agility and footwork for the corners, and a strength base so your legs hold up.
It's off-court physical training that complements your on-court practice rather than replacing it — the fitness that lets your game show up in the fifth game.
Move better, last longer
The plan builds your engine and change-of-direction so you're still moving sharply when your opponent fades, plus the strength and mobility that keep you durable across a season.
A real off-court squash plan, built by your coach
This is an actual plan from a GetMyCoach coach — read why it's built this way, then see the first weeks day by day. Yours is built around your fitness, your gym and your week.
Squash Performance Coach
Racket sports coach
I am your Squash Performance Coach. We will build the physical side of your game - court fitness, agility, strength and mobility - and track it against a court-fitness benchmark. A strength-and-conditioning coach for squash, focused on physical preparation - not technique, tactics or shot selection. Building court fitness, repeat-sprint ability, agility, single-leg and rotational strength, and injury-prevention mobility for squash.
Most weeks blend hard court conditioning or ghosting intervals with agility, single-leg and rotational strength, and mobility. Calibration weeks set honest effort and movement quality before pushing; a court-fitness benchmark recurs through the plan so progress is measured, not guessed.
Repeat-sprint ability for long rallies
Lateral movement and recovery between rallies
Single-leg strength and trunk control for repeated lunges
Why this plan fits you
This plan is built for your goal: Court Squash. It's matched to intermediate experience and 4 training days a week, so the workload fits where you are now. and uses the equipment you have (running shoes, treadmill, dumbbells and barbell). Squash Performance Coach tuned the volume so progress stays steady.
Why your week is built this way
You're training a Court Intervals / Racket strength / Agility Footwork / Mobility & injury prevention split. Grouping the week this way lets each muscle group be trained hard, then fully recover before its next session.
Short, sharp efforts to build top-end fitness.
A focused session targeting this part of your week.
A focused session targeting this part of your week.
A focused session targeting this part of your week.
Why these exercises
Build repeat-sprint ability with progressive court conditioning and ghosting intervals, develop single-leg and trunk strength for repeated lunges, and protect the hips, ankles and shoulders with consistent mobility. Progress in small, measurable steps and re-test against the court-fitness benchmark.
How you'll get stronger
To get you sharper and stronger on court, I've designed your plan to progressively challenge you. Each week, we'll gradually increase the demands – whether that's more reps, heavier weights in the gym, or longer, more intense intervals on the treadmill – to build your resilience and power for every rally.
When the work starts to feel easier, add reps inside 10–15, then a small amount of weight — only when your form and recovery stay solid.
Each set lists an RPE/RIR target — how many reps you should have left in the tank. Higher RPE means closer to failure; it keeps your effort honest without guessing.
Frequency & recovery
You selected 4 training sessions per week. Your plan blends court conditioning and ghosting intervals, lateral agility, single-leg and rotational strength, and mobility for injury prevention.
Your rest days are just as vital as your training days for adapting and rebuilding, so make sure you prioritize them. I've also built in lighter training weeks periodically to ensure your body can fully recover and come back stronger, ready for the next push on court.
The first 4 weeks, day by day
Browse each week day by day — rest days included, so you see the full rhythm.
AI Coach Assistant
Ask about your session, swap an exercise, or change your week
Today's Guidance
51 minBuild strength
This strength day trains the movements your plan is built around.
Main lift
Split Squat
4 sets · 8-12 each side reps · RPE 6-7 (vigorous to hard)
Your main lift today — the big compound that drives the session's adaptation, so attack it first while you're freshest.
Today — how to progress: When the top of the rep range feels controlled on every set, add a small amount of load next session — reps first, then weight.
- Step 1 of 4 · Main workNow
Split Squat
Coach guidance
- Maintain an upright torso throughout the movement.
- Lower your hips straight down, not forward or backward.
- Ensure your front knee tracks over your mid-foot, not collapsing inward.
- Drive through the heel of your front foot to stand up.
- Keep your hips level and stable, avoiding rotation.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 8-12 each side
- Rest between sets
- 2 min
Watch demo
Log your result
Create your free account to save your training.
Step 2 of 4 · Main workGlute BridgeView
Coach guidance
- Lie on your back, knees bent, feet flat and hip-width apart.
- Drive through your heels and push your hips toward the ceiling.
- Squeeze your glutes hard at the top without arching your back.
- Lower with control and keep your ribs down.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 10-15
- Target weight
- Choose a load that leaves 2–3 reps in reserve at the target RPE.
- Rest between sets
- 1 min 45 sec
Log your result
Create your free account to save your training.
Step 3 of 4 · AccessoryDead BugView
Coach guidance
- Lie on your back with arms over your shoulders and hips and knees bent to 90°.
- Press your lower back gently into the floor and keep it there.
- Slowly lower the opposite arm and leg toward the floor.
- Exhale as you extend; move slowly and with control.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 10-12 each side
- Rest between sets
- 1 min 15 sec
Log your result
Create your free account to save your training.
Step 4 of 4 · AccessorySide PlankView
Coach guidance
- Form a straight line from head to heels, avoiding hip sag or pike.
- Engage your core, imagining pulling your belly button towards your spine.
- Press firmly through your forearm and elbow into the ground.
- Keep your neck neutral, gazing forward or slightly down.
- Breathe steadily throughout the hold, avoiding holding your breath.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 30-45 sec
- Rest between sets
- 1 min 15 sec
Log your result
Create your free account to save your training.
Frequently asked questions
- Is this on-court coaching or fitness?
- It's off-court physical training — conditioning, agility and strength to support your game. It complements your on-court practice rather than replacing it.
- What will the four days look like?
- A mix of court-specific conditioning and agility plus gym strength, sequenced so hard days and recovery land well across the week.
- What equipment do I need?
- A standard gym, plus floor space for agility and footwork. Your own plan is built around exactly what you have.
- Is it free?
- Yes — GetMyCoach is free during early access. Build a plan and start training, no invite needed.
This is an example plan for illustration only — it is not medical advice and is not personalized to your injuries, limitations, or training history. Build your own plan to get coaching tailored to you.
Build your squash plan
Tell your coach your fitness and your gym, and preview an off-court squash plan built for you — free during early access.