4-Week Squash Fitness Training Plans

We’ve teamed up with PLANtoWIN.ca to offer fitness training plans for ambitious squash players, operated by Derek Vandenbrink, Exercise Physiologist and High Performance Specialist, and the co-creator of the Squash Canada Technical and Physical Performance Testing Battery for National Squad Players.  Most squash players work hard and put in the time, but their fitness training isn't focused or specific to them. They end up guessing about what they should be doing which leaves them confused and frustrated. PLANtoWIN.ca builds professional strength and conditioning training plans for ambitious squash players just like you. We help you play your best when it matters the most by getting you a fitness training plan that is specific to your goals and focuses your efforts.

Cost: $49.99 + HST for Squash Ontario members (35% off retail value).

Time Frame: Monthly sessions available. See links below for registration.

September 2024 | October 2024 | November 2024

January 2025 | February 2025 | March 2025 | April 2025

Squash Fitness Training Plan Options (completed after Sign Up; see FAQs for “How do I choose the Training Plan I want?”:

  1. Core Strength (mat recommended)

  2. Bodyweight Strength & Power (no equipment needed)

  3. Stability & Balance (no equipment needed)

  4. Interval Cardio Conditioning 

    1. ON COURT (heart rate sensor recommended)

    2. INDOOR MACHINE (heart rate sensor recommended)

    3. OUTDOOR (GPS required; heart rate sensor recommended)

  5. Solo Foundation (court, racquet and ball required; instruction and demo by Nick Sachvie)

Each squash fitness training plan is hosted on the TeamBuildr platform, the world's best online Strength & Conditioning platform for ambitious athletes and performance coaches. Click this link for a quick video example of how a 4-week program looks on the TeamBuildr app: 

Here is what you can expect from every PLANtoWIN.ca training plan:

  1. GUARANTEED results so you can play your best when it matters the most.

  2. A custom workout calendar that best fits your schedule,

  3. Testing to start and finish your training plan so you can see your fitness improvements,

  4. Weekly planning to help you organize your efforts and remove any confusion or obstructions to your training, 

  5. Two workouts per week that are:

    1. Specific to your goals, 

    2. Simple to understand, 

    3. Supported by video instruction and demonstration, 

    4. Progressive in difficulty and duration, and

    5. Track your results.

Every squash player deserves a great training plan. Get yours now by clicking the registration buttons above.

"I am so grateful that I decided to work with Derek Vandenbrink of PLANtoWIN.ca to help me with my strength and fitness. In the past, I've tried to manage my own training schedule, but looking back it lacked consistency and didn't effectively target my specific needs. Working with Derek has been a game-changer. His depth of knowledge and understanding of what it takes to achieve success in squash is truly impressive.

Derek has been more than a coach; he's been a guide, motivator, and source of encouragement throughout this journey. His approach is both personal and caring, yet he knows when to push me with a bit of tough love. After just 5 weeks of dedicated training under his guidance, I'm already seeing progress. I am incredibly pleased with the results and feel confident that Derek has equipped me with the tools I need to succeed.

I am super grateful for Derek's expertise, support, and dedication. Working with him has been a privilege and has undoubtedly elevated my game to the next level. Thank you, Derek, for everything!" 

Nicole Garon, Squash Canada #1, W50+

FAQs:

  • How do I choose the Training Plan I want? 

    • After signing up on this page and the registration deadline passes, PLANtoWIN.ca will be in touch with you to have you select your specific training plan. Expect an email from PLANtoWIN.ca within 48 hours after the registration closes.

  • When are the workouts planned during the week? And what if my schedule changes? 

    • When you get a program, the first step is deciding your weekly training schedule. Your workout calendar is then built to match, and you're ready to begin.

    • If you can't complete a workout on your "scheduled" day for any reason, no problem. You can complete any workout on whatever day suits you best during each week.

  • Are programs only available on the TeamBuildr app, or can I access them another way?

    • Each training can be accessed via mobile app, web-browser, or even printed if you wish, all via the TeamBuildr account you create when you sign up. 

    • You’ll also receive an email everyday you have a scheduled workout that includes your plan for that day.

  • How do you "GUARANTEE" program results?

    • We stand by our training plans. They are built with over 20 years of experience, knowledge, and commitment to helping athletes play their best when it matters the most. So if the training plan you purchase does not get you results by the time the program is over, we'll give you your money back. Your success is 100% guaranteed if you complete the program entirely, as it's designed.

  • What if I have any questions about my training plan?

    • You can send Coach Derek a message in the app or via email. He’ll get back to you within 24 hours. 

  • Can I do more than one training plan at a time? 

    • Yes you can, but not as part of this offering through Squash Ontario. Please email Derek Vandenbrink [derek@vancasey.com] to inquire.

  • Are there custom training plans available if I’m looking for something different?

    • Yes there is, but not as part of this offering through Squash Ontario. Please email Derek Vandenbrink [derek@vancasey.com] to inquire.