---
title: How the Pros Train
description: How the Pros Train
---

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**Browse All Categories**

- [Squash Tips](https://blog.controlthet.com/blog/tag/squash-tips)
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- [racquet](https://blog.controlthet.com/blog/tag/racquet)
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- [Jonathon Power](https://blog.controlthet.com/blog/tag/jonathon-power)
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- [Mike McCue](https://blog.controlthet.com/blog/tag/mike-mccue)
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- [squash racquet](https://blog.controlthet.com/blog/tag/squash-racquet)
- [tecnifibre](https://blog.controlthet.com/blog/tag/tecnifibre)
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- [James Willstrop](https://blog.controlthet.com/blog/tag/james-willstrop)
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- [Review Indoor Court Shoes](https://blog.controlthet.com/blog/tag/review-indoor-court-shoes)
- [Squash Racquets](https://blog.controlthet.com/blog/tag/squash-racquets)
- [pro squash](https://blog.controlthet.com/blog/tag/pro-squash)
- [Dunlop Aerogel 4D Evolution 120](https://blog.controlthet.com/blog/tag/dunlop-aerogel-4d-evolution-120)
- [PSA Tour](https://blog.controlthet.com/blog/tag/psa-tour)
- [focus](https://blog.controlthet.com/blog/tag/focus)
- [head](https://blog.controlthet.com/blog/tag/head)
- [mental](https://blog.controlthet.com/blog/tag/mental)
- [Tournament](https://blog.controlthet.com/blog/tag/tournament)
- [movement](https://blog.controlthet.com/blog/tag/movement)
- [practice](https://blog.controlthet.com/blog/tag/practice)
- [squash gear](https://blog.controlthet.com/blog/tag/squash-gear)
- [David Palmer](https://blog.controlthet.com/blog/tag/david-palmer)
- [Dunlop Aerogel 4D Max](https://blog.controlthet.com/blog/tag/dunlop-aerogel-4d-max)
- [Hi-Tec](https://blog.controlthet.com/blog/tag/hi-tec)
- [Karim Abdel Gawad](https://blog.controlthet.com/blog/tag/karim-abdel-gawad)
- [Nick Sachvie](https://blog.controlthet.com/blog/tag/nick-sachvie)
- [PSASquashTV](https://blog.controlthet.com/blog/tag/psasquashtv)
- [deception](https://blog.controlthet.com/blog/tag/deception)
- [paul coll](https://blog.controlthet.com/blog/tag/paul-coll)
- [racquet preparation](https://blog.controlthet.com/blog/tag/racquet-preparation)
- [shoes](https://blog.controlthet.com/blog/tag/shoes)
- [winning](https://blog.controlthet.com/blog/tag/winning)
- [Prince](https://blog.controlthet.com/blog/tag/prince-2)
- [Samantha Cornett](https://blog.controlthet.com/blog/tag/samantha-cornett)
- [beginner tips](https://blog.controlthet.com/blog/tag/beginner-tips)
- [canada](https://blog.controlthet.com/blog/tag/canada)
- [mental toughness](https://blog.controlthet.com/blog/tag/mental-toughness)
- [mohamed elshorbagy](https://blog.controlthet.com/blog/tag/mohamed-elshorbagy)
- [national squash academy](https://blog.controlthet.com/blog/tag/national-squash-academy)
- [tournaments](https://blog.controlthet.com/blog/tag/tournaments)
- [volley](https://blog.controlthet.com/blog/tag/volley)
- [Beginner Squash](https://blog.controlthet.com/blog/tag/beginner-squash)
- [Biomimetic](https://blog.controlthet.com/blog/tag/biomimetic)
- [British Open](https://blog.controlthet.com/blog/tag/british-open)
- [Cameron Seth](https://blog.controlthet.com/blog/tag/cameron-seth)
- [Control the 'T'](https://blog.controlthet.com/blog/tag/control-the-t)
- [Dunlop Aerogel 4D Elite](https://blog.controlthet.com/blog/tag/dunlop-aerogel-4d-elite)
- [Dunlop Aerogel 4D Ultimate](https://blog.controlthet.com/blog/tag/dunlop-aerogel-4d-ultimate)
- [Gregory Gaultier](https://blog.controlthet.com/blog/tag/gregory-gaultier)
- [Gregory Gauthier](https://blog.controlthet.com/blog/tag/gregory-gauthier)
- [Harrow Vibe](https://blog.controlthet.com/blog/tag/harrow-vibe)
- [Infinity Flare](https://blog.controlthet.com/blog/tag/infinity-flare)
- [Race R1](https://blog.controlthet.com/blog/tag/race-r1)
- [Racquet review](https://blog.controlthet.com/blog/tag/racquet-review)
- [Squash TV](https://blog.controlthet.com/blog/tag/squash-tv)
- [Tecnifibre Dynergy APX](https://blog.controlthet.com/blog/tag/tecnifibre-dynergy-apx)
- [Viper](https://blog.controlthet.com/blog/tag/viper)
- [asics gel blast 3](https://blog.controlthet.com/blog/tag/asics-gel-blast-3)
- [drill](https://blog.controlthet.com/blog/tag/drill)
- [drills](https://blog.controlthet.com/blog/tag/drills)
- [foot work](https://blog.controlthet.com/blog/tag/foot-work)
- [improve game](https://blog.controlthet.com/blog/tag/improve-game)
- [improve squash game](https://blog.controlthet.com/blog/tag/improve-squash-game)
- [improving](https://blog.controlthet.com/blog/tag/improving)
- [injury](https://blog.controlthet.com/blog/tag/injury)
- [peter nicol](https://blog.controlthet.com/blog/tag/peter-nicol)
- [press release](https://blog.controlthet.com/blog/tag/press-release)
- [tennis](https://blog.controlthet.com/blog/tag/tennis)
- [Aeroskin](https://blog.controlthet.com/blog/tag/aeroskin)
- [Biomimetic Max 2012 Squash Racquet](https://blog.controlthet.com/blog/tag/biomimetic-max-2012-squash-racquet)
- [Black Knight Element PSX](https://blog.controlthet.com/blog/tag/black-knight-element-psx)
- [Black Knight Ion Storm](https://blog.controlthet.com/blog/tag/black-knight-ion-storm)
- [Black Knight Quicksilver nXs](https://blog.controlthet.com/blog/tag/black-knight-quicksilver-nxs)
- [Canadian Squash](https://blog.controlthet.com/blog/tag/canadian-squash)
- [Doubles](https://blog.controlthet.com/blog/tag/doubles)
- [Eye](https://blog.controlthet.com/blog/tag/eye)
- [Forehand](https://blog.controlthet.com/blog/tag/forehand)
- [HM6 carbon](https://blog.controlthet.com/blog/tag/hm6-carbon)
- [Harrow Jonathon Power Custom Vibe Squash Racquet](https://blog.controlthet.com/blog/tag/harrow-jonathon-power-custom-vibe-squash-racquet)
- [Hi-Tec S701](https://blog.controlthet.com/blog/tag/hi-tec-s701)
- [Kobra](https://blog.controlthet.com/blog/tag/kobra)
- [PST](https://blog.controlthet.com/blog/tag/pst)
- [Prince EXO3 Rebel squash racquet](https://blog.controlthet.com/blog/tag/prince-exo3-rebel-squash-racquet)
- [Salming Hawk Court](https://blog.controlthet.com/blog/tag/salming-hawk-court)
- [Sam Cornett](https://blog.controlthet.com/blog/tag/sam-cornett)
- [Tarek Momen](https://blog.controlthet.com/blog/tag/tarek-momen)
- [Tecnifibre Carboflex 140](https://blog.controlthet.com/blog/tag/tecnifibre-carboflex-140)
- [V-Lite](https://blog.controlthet.com/blog/tag/v-lite)
- [X-Force Yellow](https://blog.controlthet.com/blog/tag/x-force-yellow)
- [advice](https://blog.controlthet.com/blog/tag/advice)
- [attack](https://blog.controlthet.com/blog/tag/attack)
- [balance](https://blog.controlthet.com/blog/tag/balance)
- [drop](https://blog.controlthet.com/blog/tag/drop)
- [drop shot](https://blog.controlthet.com/blog/tag/drop-shot)
- [hard work](https://blog.controlthet.com/blog/tag/hard-work)
- [head squash](https://blog.controlthet.com/blog/tag/head-squash)
- [holding your shot](https://blog.controlthet.com/blog/tag/holding-your-shot)
- [lob](https://blog.controlthet.com/blog/tag/lob)
- [local squash](https://blog.controlthet.com/blog/tag/local-squash)
- [mental preparation](https://blog.controlthet.com/blog/tag/mental-preparation)
- [mental tips](https://blog.controlthet.com/blog/tag/mental-tips)
- [nour el sherbini](https://blog.controlthet.com/blog/tag/nour-el-sherbini)
- [power](https://blog.controlthet.com/blog/tag/power)
- [preparation](https://blog.controlthet.com/blog/tag/preparation)
- [rules](https://blog.controlthet.com/blog/tag/rules)
- [shahier razik](https://blog.controlthet.com/blog/tag/shahier-razik)
- [squash and deception](https://blog.controlthet.com/blog/tag/squash-and-deception)
- [squash season](https://blog.controlthet.com/blog/tag/squash-season)
- [squash shots](https://blog.controlthet.com/blog/tag/squash-shots)
- [squash technique](https://blog.controlthet.com/blog/tag/squash-technique)
- [squashskills](https://blog.controlthet.com/blog/tag/squashskills)
- [technique](https://blog.controlthet.com/blog/tag/technique)
- [tecnifibre carboflex 125](https://blog.controlthet.com/blog/tag/tecnifibre-carboflex-125)
- [tip](https://blog.controlthet.com/blog/tag/tip)
- [03 speedport](https://blog.controlthet.com/blog/tag/03-speedport)
- [16K Hyper Tensile](https://blog.controlthet.com/blog/tag/16k-hyper-tensile)
- [2011 season](https://blog.controlthet.com/blog/tag/2011-season)
- [2020 Olympic](https://blog.controlthet.com/blog/tag/2020-olympic)
- [Abdel Gawad](https://blog.controlthet.com/blog/tag/abdel-gawad)
- [Adder](https://blog.controlthet.com/blog/tag/adder)
- [AeroskinCX](https://blog.controlthet.com/blog/tag/aeroskincx)
- [Asics Gel-Blast 4 Orange](https://blog.controlthet.com/blog/tag/asics-gel-blast-4-orange)
- [Back the Bid](https://blog.controlthet.com/blog/tag/back-the-bid)
- [Biofibre](https://blog.controlthet.com/blog/tag/biofibre)
- [Biomimetc](https://blog.controlthet.com/blog/tag/biomimetc)
- [Black Knight Razor TC](https://blog.controlthet.com/blog/tag/black-knight-razor-tc)
- [Blackmax Titanium](https://blog.controlthet.com/blog/tag/blackmax-titanium)
- [Cameron Pilley](https://blog.controlthet.com/blog/tag/cameron-pilley)
- [Chris Gordon](https://blog.controlthet.com/blog/tag/chris-gordon)
- [Closed Throat](https://blog.controlthet.com/blog/tag/closed-throat)
- [College Squash Association](https://blog.controlthet.com/blog/tag/college-squash-association)
- [Corona6](https://blog.controlthet.com/blog/tag/corona6)
- [Crosscourt](https://blog.controlthet.com/blog/tag/crosscourt)
- [Cushion](https://blog.controlthet.com/blog/tag/cushion)
- [Daryl Selby](https://blog.controlthet.com/blog/tag/daryl-selby)
- [Dunlop Biomimetic Elite](https://blog.controlthet.com/blog/tag/dunlop-biomimetic-elite)
- [Dunlop Biomimetic Evolution 130](https://blog.controlthet.com/blog/tag/dunlop-biomimetic-evolution-130)
- [Dunlop Biomimetic Max Squash Racquet](https://blog.controlthet.com/blog/tag/dunlop-biomimetic-max-squash-racquet)
- [Dunlop Biomimetic Squash](https://blog.controlthet.com/blog/tag/dunlop-biomimetic-squash)
- [Dunlop Squash](https://blog.controlthet.com/blog/tag/dunlop-squash)
- [Fares Dessouky](https://blog.controlthet.com/blog/tag/fares-dessouky)
- [First Racquet](https://blog.controlthet.com/blog/tag/first-racquet)
- [Gecko-Tac](https://blog.controlthet.com/blog/tag/gecko-tac)
- [Gilly Lane](https://blog.controlthet.com/blog/tag/gilly-lane)
- [Graphene](https://blog.controlthet.com/blog/tag/graphene)
- [Grasshopper Cup](https://blog.controlthet.com/blog/tag/grasshopper-cup)
- [Harrow Sports Squash](https://blog.controlthet.com/blog/tag/harrow-sports-squash)
- [Head Cyano 115 Youtek](https://blog.controlthet.com/blog/tag/head-cyano-115-youtek)
- [Head Graphene Cyano 115](https://blog.controlthet.com/blog/tag/head-graphene-cyano-115)
- [Head Graphene Cyano 135](https://blog.controlthet.com/blog/tag/head-graphene-cyano-135)
- [High 'T'](https://blog.controlthet.com/blog/tag/high-t)
- [Hong Kong 2011 Open](https://blog.controlthet.com/blog/tag/hong-kong-2011-open)
- [How to buy](https://blog.controlthet.com/blog/tag/how-to-buy)
- [Ion](https://blog.controlthet.com/blog/tag/ion)
- [JP Vibe](https://blog.controlthet.com/blog/tag/jp-vibe)
- [Jethro Binns](https://blog.controlthet.com/blog/tag/jethro-binns)
- [Jonathon Power Custom Vibe](https://blog.controlthet.com/blog/tag/jonathon-power-custom-vibe)
- [Karakal](https://blog.controlthet.com/blog/tag/karakal)
- [Karim](https://blog.controlthet.com/blog/tag/karim)
- [Karim Darwish](https://blog.controlthet.com/blog/tag/karim-darwish)
- [Knight to remember](https://blog.controlthet.com/blog/tag/knight-to-remember)
- [Lee Drew](https://blog.controlthet.com/blog/tag/lee-drew)
- [Magnum Corona](https://blog.controlthet.com/blog/tag/magnum-corona)
- [Magnum Corona6](https://blog.controlthet.com/blog/tag/magnum-corona6)
- [Masters](https://blog.controlthet.com/blog/tag/masters)
- [Mazen Hesham](https://blog.controlthet.com/blog/tag/mazen-hesham)
- [MoS2 Grommets](https://blog.controlthet.com/blog/tag/mos2-grommets)
- [New Player](https://blog.controlthet.com/blog/tag/new-player)
- [Nicol David](https://blog.controlthet.com/blog/tag/nicol-david)
- [November Feature Products](https://blog.controlthet.com/blog/tag/november-feature-products)
- [OLIVER](https://blog.controlthet.com/blog/tag/oliver)
- [Omar Mosaad](https://blog.controlthet.com/blog/tag/omar-mosaad)
- [Open Throat](https://blog.controlthet.com/blog/tag/open-throat)
- [PSA Participation Guidelines](https://blog.controlthet.com/blog/tag/psa-participation-guidelines)
- [PST Response](https://blog.controlthet.com/blog/tag/pst-response)
- [Paul Assaiante](https://blog.controlthet.com/blog/tag/paul-assaiante)
- [Peter Barker](https://blog.controlthet.com/blog/tag/peter-barker)
- [Poll Coll](https://blog.controlthet.com/blog/tag/poll-coll)
- [Power of 6](https://blog.controlthet.com/blog/tag/power-of-6)
- [PowerBite](https://blog.controlthet.com/blog/tag/powerbite)
- [Prince EXO3 Pro Tour Squash Racquet](https://blog.controlthet.com/blog/tag/prince-exo3-pro-tour-squash-racquet)
- [Prince EXO3 Rebel](https://blog.controlthet.com/blog/tag/prince-exo3-rebel)
- [Prince EXO3 Rebel Squash Racket](https://blog.controlthet.com/blog/tag/prince-exo3-rebel-squash-racket)
- [Prince Pro Beast Powerbite 750](https://blog.controlthet.com/blog/tag/prince-pro-beast-powerbite-750)
- [Pro Shop](https://blog.controlthet.com/blog/tag/pro-shop)
- [Race X](https://blog.controlthet.com/blog/tag/race-x)
- [S Line](https://blog.controlthet.com/blog/tag/s-line)
- [Salming Kobra](https://blog.controlthet.com/blog/tag/salming-kobra)
- [Salming Viper](https://blog.controlthet.com/blog/tag/salming-viper)
- [Salming X-Factor 3](https://blog.controlthet.com/blog/tag/salming-x-factor-3)
- [Simon Rosner](https://blog.controlthet.com/blog/tag/simon-rosner)
- [Spin](https://blog.controlthet.com/blog/tag/spin)
- [Sponsored Athlete](https://blog.controlthet.com/blog/tag/sponsored-athlete)
- [Sponsorship](https://blog.controlthet.com/blog/tag/sponsorship)
- [Tear drop](https://blog.controlthet.com/blog/tag/tear-drop)
- [Tecnifibre Carboflex Basaltex 130](https://blog.controlthet.com/blog/tag/tecnifibre-carboflex-basaltex-130)
- [Textreme](https://blog.controlthet.com/blog/tag/textreme)
- [Thermal Core](https://blog.controlthet.com/blog/tag/thermal-core)
- [Thierry Lincou](https://blog.controlthet.com/blog/tag/thierry-lincou)
- [Tim Garner](https://blog.controlthet.com/blog/tag/tim-garner)
- [Trinity Bantams](https://blog.controlthet.com/blog/tag/trinity-bantams)
- [U.S. Squash](https://blog.controlthet.com/blog/tag/u-s-squash)
- [Warrior 600](https://blog.controlthet.com/blog/tag/warrior-600)
- [X-FORCE](https://blog.controlthet.com/blog/tag/x-force)
- [X-FORCE Black](https://blog.controlthet.com/blog/tag/x-force-black)
- [X-Factor 3](https://blog.controlthet.com/blog/tag/x-factor-3)
- [Xodus 7 Continent Challenge](https://blog.controlthet.com/blog/tag/xodus-7-continent-challenge)
- [ames Willstrop](https://blog.controlthet.com/blog/tag/ames-willstrop)
- [asics gel blast 4](https://blog.controlthet.com/blog/tag/asics-gel-blast-4)
- [asics gel-blast 5](https://blog.controlthet.com/blog/tag/asics-gel-blast-5)
- [back to basics](https://blog.controlthet.com/blog/tag/back-to-basics)
- [basaltex](https://blog.controlthet.com/blog/tag/basaltex)
- [basaltex multiaxial](https://blog.controlthet.com/blog/tag/basaltex-multiaxial)
- [beginner s](https://blog.controlthet.com/blog/tag/beginner-s)
- [better shots](https://blog.controlthet.com/blog/tag/better-shots)
- [boast](https://blog.controlthet.com/blog/tag/boast)
- [cambridge cup](https://blog.controlthet.com/blog/tag/cambridge-cup)

![Mike McCue](https://blog.controlthet.com/hubfs/CT-2.png)

 By [Mike McCue](https://blog.controlthet.com/blog/author/mike-mccue) on February 09, 2012

[Squash Tips](https://blog.controlthet.com/blog/tag/squash-tips),

[Squash Training](https://blog.controlthet.com/blog/tag/squash-training),

[Mike McCue](https://blog.controlthet.com/blog/tag/mike-mccue),

[national squash academy](https://blog.controlthet.com/blog/tag/national-squash-academy),

[training](https://blog.controlthet.com/blog/tag/training),

[pro squash](https://blog.controlthet.com/blog/tag/pro-squash),

[PSA](https://blog.controlthet.com/blog/tag/psa),

[squash tips](https://blog.controlthet.com/blog/tag/squash-tips-2),

[squash training](https://blog.controlthet.com/blog/tag/squash-training-2)

# How the Pros Train

Some of the most frequent questions people ask about life as a squash player (other than “How much money do you make?”) have to do with day-to-day training routines. After all, the main reason top pros are so good is the years of dedicated, methodical training they have done.  Most squash fans know that the average pro is doing two or three sessions a day five days a week, so without discussing the obvious I will try to give some insight into what myself and my training partners do in a given week. 

Since the National Squash Academy opened last year, training for players based in Toronto has become centralized. Obviously this is a big step forward for Canadian squash. Any day of the week, you can find 6-10 of the best players in Canada and the odd international guest on court at the NSA. There are two sessions per day most days. One of them is either match play (three times a week) or drills involving lots of movement and options. The other one is usually a “closed” session, with the purpose of improving technique, accuracy and consistency. The more intense sessions are a great time to implement new skills being perfected in the closed sessions. Total time on court each day is usually around four hours, and there is always work to be done in the gym afterwards. Due to each player having different tournament schedules, it is rare to have everyone on the exact same program for a day. The core values of each session remain the same, and it is up to the players to tailor their training around tournaments as they see fit. This is a whole science of its own and often takes years to master.

Training full-time is a huge mental battle and there are ups and downs within each month, week and day. On the one hand, you have to put 100% effort mentally and physically into every session in order to see results. On the other, showing up to the courts every morning with weary legs and doing boast-drive for the thousandth time can leave anyone struggling for motivation. In my few months of being dedicate full-time I have started to understand two major points: 1) you absolutely cannot get caught-up in micro-frustrations. On a given day you might be a bit tired, a bit slow, or a bit inaccurate. This obviously happens to everyone, but letting bad days undermine your confidence and limit your enjoyment will only turn squash into a chore rather than a passion. 2) you can’t train with an insane intensity every day without burning out at some point. It can be tempting to exhaust yourself to satisfaction on a Monday or Tuesday, but the rest of the week will be compromised. Five days at 85% are better than one day all out. I’m always looking to derive new lessons from my training experiences. Hopefully they will pay off some day!

 

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Published by [Mike McCue](https://blog.controlthet.com/blog/author/mike-mccue) February 9, 2012

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Comments

[Read More](https://blog.controlthet.com/blog/tournament-preparation)

[Squash Tips](https://blog.controlthet.com/blog/tag/squash-tips)

 By [Mike McCue](https://blog.controlthet.com/blog/author/mike-mccue) on February 09, 2012

### [Tournament Preparation](https://blog.controlthet.com/blog/tournament-preparation)

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 By [Alex Robertson](https://blog.controlthet.com/blog/author/alex-robertson) on February 09, 2012

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 By [Jeff Porter](https://blog.controlthet.com/blog/author/jeff-porter) on February 09, 2012

### [An Introduction to Hardball Squash](https://blog.controlthet.com/blog/an-introduction-to-hardball-squash)

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 By [Alex Robertson](https://blog.controlthet.com/blog/author/alex-robertson) on February 09, 2012

### [Move Like a Panther - Ahad Raza](https://blog.controlthet.com/blog/move-like-a-panther-ahad-raza)

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