AFlete Squash Team


Strength & Conditioning, Racket Sports
Ryan Sampson

Intro to S+C Squash is about beginning your journey into training like a professional athlete, starting to move better and ultimately setting you up for more success when you step on court, regardless of your current level. We introduce you to basic strength exercises, fully adaptable for your ability, structure your week to incorporate playing, offer a friendly community aimed at inspiring each other and offering advice, drills and positive, constructive feedback . Whether your goal is just to improve your cardiovascular fitness, improve your court coverage speed or just start slapping nicks around the front court (we cant really help with the last one but we do encourage it) this programme will incorporate a foundation of gym based sessions while encouraging you to take to the court often to hone your skills no matter your starting level, age or physical ability.

Intro to Strength Based Training
Learn basic strength movements and exercises designed around improving your overall physical ability. All exercises are interchangeable based on your existing ability and equipment availability
Court Based Session Tracking
We don't just focus on the gym based work. The only way you're going to get better at your sport is by playing. We incorporate the ability to track your technical sessions, solo play, matches and ghosting.
Access to an inclusive community
You're not just starting a training journey, you're joining an inclusive community of people and coaches who want to help and see you succeed.
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Barbells + Plates // Squat / Power Rack // Treadmill / Track // Plyo Boxes // Medicine Balls
Resistance Bands
sample week banner image
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Take the guesswork out of it

If nothing else, this programme will help take out any guesswork you may usually encounter when it comes to training. AF will support and guide you towards your goals while welcoming you into a community of likeminded individuals.

Start My 7-Day Free Trial
How many days a week is this?
We aim for 2-3 gym based sessions a week and then construct court based conditioning and skill work around this to try and total 6 days per week. Ultimately every plan will be tailored to your lifestyle and needs and structured around your weekly-monthly work/life balance.
Who is this training for?
This plan is aimed at any squash player wanting an introduction into strength and conditioning. We make the plan simple and structured to take out any guesswork or questions you may have.
Is there a trial so I can see if this works for me?
Yes absolutely. With every programme or teams purchase you get a 7 day free trial. However, we are confident you will love the training and integrated app usage.
The Proof
verified-athlete-avatar Rob Thirst

PSA Professional

Verified Athlete

"Working with Ryan has absolutely changed my views and approaches to training. He has put in place a simple yet effective, flexible training programme that has allowed me to get the best out of both my physical training and on the court sessions"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

AFlete Squash Team
AFlete Squash Team
AFlete Squash Team
AFlete Squash Team