A game of squash tests your cardiovascular system, your anaerobic fitness and your muscular strength. You must be capable of repeated bursts of explosive movement with little time to recover in between, and you must be stable, flexible and strong enough to handle twists, lunges, hard landings and fast reversals. A cross-training program for squash should feature cardio activities that build all these abilities.
Interval Training
High-intensity interval training, or HIIT, maximizes your time to give you more benefits from a shorter workout. According to exercise physiologist Pete McCall, HIIT conditions your body to use anaerobic energy efficiently and recover from anaerobic exercise quickly, while also building your cardiovascular strength. Alternate between short sprints at high intensities and longer recovery periods of walking or jogging. For each minute of sprinting, recover for two to three minutes. Talk to your doctor before beginning HIIT, and only train this way two days each week. Your body needs time to recover from the stress of this kind of exercise.
Cycling
Squash demands great lower-body strength, so include some cardio activities that build the muscles in your legs and glutes. Cycling works these muscles while increasing your cardiovascular fitness. As another advantage, it is low impact, which gives your joints time to recover from your HIIT and your squash games. Sakhi Kahn of SquashSite recommends biking 20 miles each week and complementing these workouts with rowing. Cycling can also double as HIIT if you structure your workout to include high-intensity intervals.
Swimming
Swimming tones your upper body, lower body and core while giving you a good cardio workout. Vary your strokes to recruit different muscles, and work to increase the distance you can cover between breaths. As a cardio activity, swimming strengthens your lungs, which can help you recover faster from bursts of movement on the squash court. Like cycling, swimming is gentle on your joints, so it balances your HIIT and helps you protect yourself from injury.
Plyometrics
The jumping, lunging and landing in squash increase your risk of injuring yourself on the court. Plyometrics, or jump training, conditions your body to handle the impact of this kind of activity. It improves your technique, making you more likely to land safely, and it builds strength in your lower body for higher jumps and faster reactions. As an explosive form of exercise, it also provides an intense cardio workout. Because plyometrics can be challenging, perform this kind of training under the supervision of a coach or personal trainer. Don't attempt plyometrics if you have knee, ankle or hip injuries.
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