DS Performance - Strength & Conditioning Training Program for Squash, Agility, Advanced

DS Performance Strength & Conditioning Training Programmes
Sport: Squash
Variable: Agility
Level: Advanced
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.

Agility training is massively underrated in all multi-directional sports like Squash. This is why we have identified its importance and designing a range of performance programs specifically for developing your agility.

With our agility training programs you will increase your ability to react, adapt and move quickly. This will also supports your ability to think and understand game scenarios faster. By training agility you are not just training the mental reaction, but the physical one as well, in a very small period of time to react you need to decelerate, change direction and accelerate.

Agility is one of those key attributes that can be trained and utilised throughout all phases of training to keep you sharp. The agility range of performance programs, like the speed programs, are ideal for that pre-competition and competition phase of training.

David F.J. Smith BSc MSc Strength & Conditioning Coach Athlete Mentor GB Athlete David has graduated from 2 Universities with a Bachelor of Science (BSc) in Sport & Exercise Science and a Master of Science (MSc) in Sport & Exercise Science, through the Strength & Conditioning pathway. Further, he is also qualified through the English Football Association (The FA) in the Treatment & Management of Injuries. David also is a qualified tutor of the National Association of Sports Medicine (NASM) courses; Performance Enhancement Specialist (PES), Corrective Exercise Specialist (CES) and Certified Personal Trainer (CPT) bridging award. David has been offering strength and conditioning support for 10 years and skills based coaching for 15 years, which has led to him managing his own sports performance company, DS Strength & Conditioning. David with his own performance company focuses on strength & conditioning and biomechanical analysis mainly, but also supports athletes with rehab/prehab correctional exercise plans to provide a stronger performance development package. Working with athletes from novice to elite; David has worked with athletes and teams from such sports as Athletics, Basketball, Bobsleigh, Football, Golf, Martial Arts, Powerlifting, Rugby (both forms), Swimming, Hockey (field), Cycling, Squash, Running, Triathlon, Duathlon, Cross Training, Cross Fit, Tennis and many more. David has a strong history with his own competitive sporting background, having represented Great Britain at Bobsleigh in both the 2-man and 4-man events, competing in the Europa Cup, World Cup and World Championships. Other achievements include representing his 2 Universities in the British University Championships at Athletics and Powerlifting. David has Also Competed at national levels in Athletics for many years in the British Athletics Leagues (BAL), competing in such events as the long jump, triple jump and sprints. Furthermore David represented 2 Counties in multiple sports, and competed at a wide range of sports, including Football, Rugby, Cricket, Judo, Tennis, Athletics, Swimming and Skating at club levels. He is currently training for Sprint Track Cycling and in his first year competed at the World Masters Championships and won a silver medal in the match sprint event at the British Masters Championships.