Discover How To Commit To A
Squash Fitness Workout
Any Time – Any Place
In Just 15 Minutes A Day
With 3 Unique Exercises!
— Stop Guessing What You Should Be Doing —
— End The Pain Of “Information Overload” —
— Simplify And Start To Win More Matches —
If you want to stop tip-toeing around your squash fitness workout…
If you want to tap into the heart of comprehensive squash fitness conditioning…
If you want to transform yourself into a leaping gazelle that darts around the squash court with speed & power…
— and if you want all this & more in just 15 minutes a day —
…then this might be the most important message you’ll ever read.
Like it or not, squash players have to fight for their space on court.
The fighting nature of playing squash is similar to being in a boxing ring, slugging it out, just as former World #1 and World & British Open champion, David Palmer has described:
“There’s two of you in a little box,
very close, very fast, very explosive.”
David Palmer’s nickname on tour was The Marine – his fitness was phenomenal. And a squash fitness workout is a fight – the Marine knew it.
That’s why he won.
To win and become your own squash fitness marine, you must know who and what your enemies are.
Squash Fitness Enemy #1
Squash fitness workouts you’ve been
convinced are worth doing
but actually are not – your
efforts have become diluted.
Squash Fitness Enemy #1
You and your laziness.
It’s that internal resistance to
just making the decision –
with no turning back – to
get your body strong and pliable.
Before you start losing hope or feeling dejected, let me tell you:
The Squash Fitness Secret Is…
…once you find the perfect set
of exercises to transform your
body into a squash-fighter
then internal resistance to
your squash fitness workout –
that laziness – automatically
loses power over you!
Okay, how can I say this so confidently?
And how is this analogy with the nature of a squash fitness workout and boxing/fighting really relevant?
First, because I used to play junior squash at a national level in Australia where I was one of the fittest guys on the circuit. My body has real-world experience with high-level squash fitness.
Second, I’ve spent more than 10 years training martial arts full-time, being exposed to all kinds of exercises and techniques that no other squash players or coaches can show you.
Third, and most importantly, I had a debilitating back injury which I thought was irreversible. This kind of physical ailment can fuel the most extreme kind of internal resistance.
How To Feel Freedom Of Movement
In All Your Joints & Muscles
10 years ago I saw someone do what Neo did in the film, The Matrix.
My kung fu brother lent back as if dodging a bullet. It was gravity-defying. It made my jaw drop.
What made it more impressive was he did it on the spur of the moment, just joking around with mates, smiling.
He didn’t have to warm up…
He didn’t have to stretch…
He didn’t have to prepare in any way!
His back, glutes & hamstrings were all strong enough to hold his own bodyweight
His knees & ankles were supple enough with the freedom to withstand the force
His body was just ready —
So I asked him straight:
“What exercises do you do to be able
to perform those Matrix moves?”
He didn’t spout out a bunch of theory. He wasn’t frustratingly vague. He got straight to the point. He showed me 3 exercises to be done in sequence.
And he told me he practiced them every day.
So I started to do just that!
Needless to say, these 3 simple exercises became what is the heart of Squash Core Foundation – the ultimate squash fitness workout.
What I worked out for myself is how to persist with the workout. It involves the principle of rest/play that kids naturally follow with boundless energy.
Why The Laziest People Are Often The Most Energetic
I like to workout, full-on. But I also like to sleep, or just lie down and do nothing.
It took me a while to accept this as a part of myself.
If you pay attention to how young kids play, it’s natural for them to play like there’s no tomorrow, with all their heart – then conk out for an hour and let their system recharge.
There is a natural ebb & flow to any physical in/activity – including an effective squash fitness workout – which can be summed up with 2 opposing principles.
100% Intense Workout
Turning on your conscious effort with
short, explosive sessions that push
your body just past the current
threshold of what you are capable.
100% Intense Rest
Turning off your conscious effort with
immobile postures of active relaxation
that allow your body to recover and
adapt to its ever-improving condition.
In this way, your body works in harmony to create deep, fundamental
changes, wiping away any past resistance you’ve experienced
while building physical strength and endurance.
Your body starts to buzz as you reach your full potential.
Squash Core Foundation Is
The 100% Intense Workout
Your Body Is Hungry For…
Simple and to the point:
The Workout has just 3 exercises!
Quality. Not quantity.
That’s the name of the game.
From the first session, your whole body will be hooked – it will know that
this is what a squash fitness workout is all about.
5 Reasons The SCF Workout Is Different From
Every Other Squash Fitness Workout
The K.I.S.S. principle states that most systems work best if they are kept simple rather than made complex – therefore simplicity should be a key goal and unnecessary complexity should be avoided.
Have you ever been exposed to so many exercises and routines and combinations of the two that you just felt overwhelmed?
It seems like there is no end to useful and supposedly vital exercises for your squash fitness workout.
Trainers are compelled to fall into this trap for a very simple reason:
They choose quantity over quality because
it makes them seem more valuable to you!
Their hope is that if they ‘throw enough shit at the wall,
some of it will stick.’
If you’re doing the right kind of squash fitness workout,
you only need a few exercises to make your body strong and pliable.
The Squash Core Foundation workout is simple and to the point –
master these exercises and you will command your entire body.
#2: Entire Body Workout
Engaging and training your body to operate as one unit is a must. But not just your muscles…
tendons, ligaments and all your
soft-tissue need to be activated.
Actually, this is true for any squash fitness workout you do.
Crap like bicep curls with dumb-bells…
…or regular 1-dimensional pusups…
…or spine-cramping regular sit-ups.
These and more all miss the mark because they isolate certain areas in your body. When you play on the squash court you are always using your entire body.
It stands to reason that this is what you should be doing in your training…
…it’s a no-brainer really.
If you choose the right kind of squash fitness workout,
like Squash Core Foundation,
then areas in your body – that less effective exercises
are supposed to be building –
will actually learn to function more efficiently because
all the systems in your body are being engaged together.
#3: Full Joint-Rotation
Taking your joints through their full rotation is an extension of training your entire body as one unit.
Full joint-rotation takes your muscles through their full range of
extension & contraction and engages all the soft tissue in and
around the joints, making them stronger…
Remember –> Motion is lotion.
As squash players, we must be
making a point of lubricating our joints,
precisely because of the repetitive movements of
lunging and changing direction
which only take our bodies
through a limited range of movement.
If you don’t give your joints this necessary natural lubrication as
an in-built part of your squash fitness workout,
they will eventually become weak, ‘dry’ and stiff…
And this is when problems like the dreaded squasher’s knee makes an appearance…
Professionals, former professionals –
even legends – aren’t immune to it, right?
So what makes you think you could
get away with not keeping your joints
healthy throughout their full-rotation of possible movement?
The Squash Core Foundation workout
engages every joint in your body
at every possible point of rotation,
keeping them lubricated, healthy & strong –
ready for the rigours of a squash match.
So, what is ‘spine-extension’?
It’s the motion toward the arching of your back,
for lack of a better term –
as opposed to bending your spine forward into flexion.
The more you can brace your spine in extension in your squash fitness workout, the better.
Why? Because this engages your posterior chain –
your lower back, glutes & hamstrings –
to act as the movement mechanism, say in a lunge, for example.
So instead of your spine bending forward and
taking the load of a lunge or
change of direction, where it is likely to ‘crumple’ or ‘fold’,
your hips and shoulders bear the weight.
It’s not that we don’t move our spines on the squash court,
but we take the force of movement away from the spine itself,
as it braces.
Bending your spine forward is a recipe for disaster and…
…any squash fitness workout that uses forward-flexion
is encouraging your spine to take an
unnecessary load that it wasn’t designed to handle.
The Squash Core Foundation workout uniquely and exclusively focuses on spine-extension which…
…trains your whole back to brace.
You want to maintain mobility of the spine while keeping the integrity and health of its structure.
#5: Deep Breathing
“Breathing exercises alone, if done RIGHT, will make
many a weak man strong and many a sick man well.”
Normally in a squash fitness workout, deep breathing is practically ignored, at best an after-thought.
This is a huge mistake.
We spend so much time on the squash court, out of breath,
but who encourages you to actually train your breath?
Don’t get me wrong, in the Squash Core Foundation workout
you are not just doing solitary breathing exercises.
But one of the greatest things about
the exercises themselves is they get you to breathe deeply –
whether you think you can or not, or whether
you actually think it’s important or not.
I guarantee that within a few sessions
you will feel that it’s not only important,
but a determining factor between fit and unfit squash players.
The movements in Squash Core Foundation
are driven by focused, concentrated breathing.
You quickly learn that your breath is your power –
especially on the squash court.
Why Should You Listen To Me?
First, I practice what I preach. I walk my own talk.
But the real decisive factor here is that after being one of the fittest junior players on the Australian circuit…
…I mistakenly thought I had lost
my boundless fitness to youth.
I thought the show was over, so to speak, because of (in part) what I perceived to be an irreversible back injury.
See, whenever I tried any kind of squash fitness workout that hit my current threshold it felt like it would make my back weaker.
With anything, there is much more value in listening to someone who has fallen and gotten back up to become strong once again – mentally or physically – rather than someone who has never fallen.
Learning from other people’s mistakes is what the most successful people do.
Daniel Coyle describes the attributes of a Master Coach in his book,
“The Talent Code”…
A Master Coach
It is not usually the best
practitioner of an activity
that makes the best coach,
but the person who had
– for whatever reason –
never fulfilled expectations.
Know that the squash fitness workout that now gives my body strength and endurance is the Squash Core Foundation workout.
Let me show you exactly what is in it…
*** SCF Player Testimonial ***
“I wasnt sure how the SCF could really help but I thought just maybe this might make a different plus it was covered by the money back guarantee.
I have been serious with the SCF. I have been doing it almost every day. What i really like about it is that it is just 3 things to follow. I am now starting to reap the benefits even after only a few weeks.
I notice the difference in my back, I am walking straighter.
I am 6″3 and I think I have always walked with shoulders forward subconsciously and looking at the ground while walking.
So my fitness is improving. I am playing longer than others. As you said the SCF gives you more energy. I played tennis yesterday for 1.5 hours and then went to the squash court for an hour to train with a partner. I woke up this morning with NO aches, amazing.
It does feel like I have a secret.”
– Ken Robinson
*** SCF Player Testimonial ***
“The good thing about SCF is that you feel the benefits of these exercises very quickly and even more when you persist for a period of time .Also you can do the SCF workout routine anytime and anywhere .
The SCF workout has helped me have a strong back and have also improved my posture.
Initially I had pain in my knees when I started SCF (because of weak knees) .But after persisting for a couple of weeks, my knees have gotten stronger with no pain .I have also noticed it is easier to run nowadays as my legs are getting stronger .
The SCF workout really gave me confidence in the matches .Just having my mind completely focused on the match.
The progressive exercises have been a great help .
Also the Breathing exercises were actually a breath of fresh air 🙂
I got benefit from the Big breath abs exercises but my mother got hooked on these exercises .I think she does them thrice a day :(). She says a big thanks to you .
Thanks Mick for SCF .”
– Vivek Bennet
Here’s Exactly What You Get With
The Squash Core Foundation
Squash Core Foundation is a 3-part video series – simple and easy to follow.
Master the 3 exercises in each of the first 3 videos – to begin with
you won’t spend more than 15 minutes per day total…
A simple yet perfect exercise for a keen squash player, with a detailed description and demonstration to make sure you are able to do the movement correctly and powerfully.
It will turbo-blast your leg-strength and expand your chest naturally so you can take in more oxygen with each breath when you need it most to propel yourself around the squash court lightly and easily, but with a lot of power and stamina.
Have the confidence to look your next opponent in the eye and say,
“Let’s get it on, mate!”
A simple yet perfect exercise for squash players with a detailed description and demonstration to make sure you do the movement correctly and powerfully.
Discover how to brace your back and strengthen your spine so when you’re moving around the court you’ve got a lot of stability in your upper-body as you are twisting & turning.
Following on from the first video, your hips and your groin muscles will be primed to ‘open up’ so you can move more smoothly around the squash court.
A simple yet perfect exercise for squash players, with a detailed description and demonstration to make sure you are able to do the movement correctly and powerfully.
Discover how to condition your body like no other exercise does by bridging together the exercises from the first 2 videos.
Allow your mind to focus in on a process-oriented mindset as opposed to a results-oriented mindset… then watch the result come about by itself – a full-body workout making you unbelievably strong and co-ordinated as one complete unit.
An example of what your first Squash Core Foundation workout will look like – know exactly what you need to do, according to your current condition.
How to build on what you did in your first session at a pace that is right for you so you can effortlessly improve your strength & endurance.
How to accelerate your progress even further at a faster rate once your body has become hooked to the SCF workout.
Leave nothing to chance, let the squash-fighter inside of you come out and conquer the court!
Discover 3 totally unique exercises to strengthen your abs and all the deep muscles surrounding your spine.
You won’t find these from any other squash coach and, yet, they are perfect for not only strengthening your core as a workout and as a warm-up, more importantly, they also teach your body to breathe properly…
The #1 factor that most squash players overlook is the fact that the problem when we’re out of breath on court is not that we can’t get enough air in — it’s that we haven’t trained our ability to get rid of the CO2 that still lingers inside of us…
… that is, there is no space for any new oxygen!
Become one of the few squash players who can use your breath to move around the court more fluidly.
Finally, if this weren’t enough,
you also get a
FREE personally stamped copy of…
- Why weight-training sucks (pg. 6)
- The squash-advantage to build functional strength and glide around the court like a gazelle with a bouncy and springy step (pg. 6)
- How long-distance running sucks (pg. 7)
- How to regain ‘lost’ fitness from youth (pg. 7)
- How to inject your body with a seemingly limitless supply of power and energy (pg. 8)
- How to sustain momentum with your squash fitness workout (pg. 8)
- How to sidestep mistakes while training the most effective kind of squash fitness workout (pg. 9
- How to spark your squash-spirit and get back on the court with renewed vigor (pg. 9)
- Discover the 3 most important exercises for developing the entire body (pg. 10)
- How Hulk Hogan might hold the key to your ultimate squash fitness workout! (pg. 10)
- Save time & energy by avoiding a ‘trial and error’ process with your squash fitness workout (pg. 11)
- Discover how your entire body can feel stronger from the inside out (pg. 11)
- The #1 factor in developing your squash fitness (pg.11)
- How to avoid ‘getting bored’ with your squash fitness workout (pg. 12)
- Discover the ultimate head-to-toe exercise (pg. 13)
- Discover the progressive stages of the ultimate squash fitness workout and the appropriate level that is right for your body to start getting stronger (pg. 14)
- How to pump up your leg-strength and endurance by turbo-blasting power into your quadriceps (pg. 16)
- The measure for how to know you’re on your way to squash fitness greatness (pg. 16)
- How to open up your hip-joints to move around the squash court with less resistance (pg. 18)
- Clear up confusion about one of the most misunderstood training movements (pg. 20)
- How to avoid one of the discs between your vertebrae from bulging out and aggravating a nerve (pg. 20)
- The 2 key points for maximizing strong spine-extension (pg. 21)
- Discover how to avoid the squash player’s chronic lower back arch (pg. 21)
- The vital difference between a process versus results oriented approach to a squash fitness workout (pg. 26)
- The danger of isolating the neck muscles to make them stronger (pg. 27)
- How to set a baseline to spark your squash fitness adventure (pg. 28)
- The simple strategy to increase the workload your body can handle, without even noticing the improvement (pg. 29)
- How to take stepping stones to accelerate your squash fitness workout even further (pg. 30)
- The one trick to ensure gaining momentum with your squash fitness workout (pg. 31)
- How to get yourself into the zone of never giving up by using the stare of a fighting cock (pg. 33)
- How to adapt the ballet dancer’s secret for better strength and balance (pg. 34)
- The simple adjustment to engage ‘balance-training 2.0’ (pg. 35)
- How waves crashing on the beach can give your squash fitness workout a natural rhythm (pg.37)
- What not to do that your Yoga teacher does (pg. 38)
- What not to do that some NASCAR drivers do (pg. 43)
- How doing too much too soon with your squash fitness workout can have disastrous effects (pg. 43)
- The progressive exercises that can lead you to squash fitness greatness (pg. 45)
- How to use ‘flat-feet’ to strengthen your body (pg. 49)
- The long-lost ‘squash player’s stretch’ (pg. 51)
- The ultimate squash fitness workout warm-up (pg. 52)
- The #1 mistake squash players make when changing direction on court – and what to do about it (pg. 52)
- How ‘hissing like a snake’ will co-ordinate and strengthen your entire body (pg. 54)
- The exercise that will naturally engage your abdominal core throughout the rest of the day (pg. 58)
- How to relax your body and feel your core supporting you without your conscious effort (pg. 61)
- The tiny tale from Thailand to push you over the edge from losing close squash matches to winning them (pg. 63)
- The delight of hearing how your muscles are changing the way they speak to you – for the better! – as you notice the sluggishness of other squash players (pg. 64)
- The most fundamental question about any squash fitness workout to free yourself once and for all from internal resistance so you can become fitter than you ever imagined (pg. 65)
Who Is This Squash Fitness Workout For?
There are 2 kinds of people who will benefit greatly from training their own Squash Core Foundation:
The Average Club Player
The average club player who is only willing to spend 15-20 minutes
per day – maximum – on his/her squash fitness workout but
wants to be healthy and feel like a powerhouse on court,
almost like a professional player.
The Professional Player
The professional player who is after a comprehensive conditioning
system that allows for the much-needed recovery so they
can train again in the same day with
power, purpose & zero-resistance.
Would SCF be all that a professional might train?
However, I can guarantee that it gives you
the best foundation so then
movement around the court becomes
infinitely easier and more controlled.
Your leg & lung power will massively increase and
start to work in tandom with your strong back
which allows you to truly operate as one unit.
Are You Nodding Your Head To These?
- You want to be a squash fighter
- You want to condition your body for the physical challenges of squash
- You want to feel like you’re cleansing your squash-body cobwebs from the inside out with every workout
- You want to feel your body working as one connected unit
- You want to feel great on court
- You want to be economical with the time you spend on your squash fitness workout
If Yes, Then The Squash Core Foundation Workout Is For You!
Hang On A Second…
Before you start jumping
for joy because you realise
you have finally found the
ultimate solution to your
squash fitness workout,
you have to ask yourself…
Who Is This Squash Fitness Workout Not For?
I have to be up front with you – the Squash Core Foundation Workout is not for everyone.
WARNING: Leave Now If…
- You don’t really want to put in any effort
- You are hoping for a magic pill to become fit
- You are happy being slow, sluggish & overweight
- You want to keep training half-assed exercises in a half-assed way
- You don’t want to wipe away all internal resistance you currently have about squash fitness training
- You would rather stay in an unhealthy rut with your squash and general fitness
- You already feel like you are the fittest player every time you play someone on court
- You like doing a ridiculously long, drawn-out squash fitness workout session that keeps you plateaued at a sedated level and never pushes you past your current threshold to actually make a difference when you play a match
- You are not ready to change your life for the better
Here’s What I Want You To Do…
It’s time to make a decision about your own squash fitness.
If you want to keep dragging your feet in the mud, feeling sluggish on court or training your squash fitness workout in a half-assed way, then our relationship ends here.
But if you’re ready to make a massive change for the better in the way you move around and feel on the squash court, then listen to this…
- Imagine feeling your body get stronger day by day with less and less internal resistance to training.
- Imagine first feeling your body changing then hearing others commenting on your improving appearance.
- Imagine feeling no physical barrier to playing your best squash.
- Imagine stepping onto the squash court and being able to look your opponent in the eye with a stare that says,
“I’m ready for a fight to the death here mate, let’s get it on.”
- Imagine playing a tough match then your opponent says you’re a warrior – a fighter who never gives up.
- Imagine people watching you play then saying they got tired just watching – but you know you still had more in the tank.
- Imagine actually enjoying training your squash fitness workout! There’s a novel concept!
All this is real for me precisely because – every day – I train the 3 exercises in the Squash Core Foundation workout.
If You Read Nothing Else, Read This…
When you practice the right kind of squash fitness workout that:
- Is simple;
- Engages your entire body;
- Involves full-joint rotation;
- Focuses on spine-extension; and
- Embraces deep-breathing…
…you inject a kind of ‘inner fitness’ into your body.
It’s like the internal cobwebs of your squash-body are wiped away…
…like you were driving with the handbrake on for so long then it’s suddenly released:
Internal resistance loses its power and
your body gets a buzz about it!
A positive effect like this is possible when the squash fitness workout you focus and spend time on even helped someone, like me, who thought they had lost their boundless fitness to youth with an ‘irreversible’ back problem.
When exercises can pick someone up again and ensure long-term health and fitness…
…you know you are onto a winner!
- How much longer are you willing to wait to feel this for yourself?
- How much longer are you willing to try harder and harder as you stay plateaued on an average, or worse, level of squash fitness?
- How will you feel if you’re never able to play squash to your fullest potential because your physical condition is just not up to scratch?
On the other hand…
- How will you feel when you start to dominate the space on a squash court – to become a squash-fighter – as you start to win more and more matches?
In the end, we all want to have fun playing squash, with the enthusiasm of a kid. And this is much easier when your body is an asset, not an obstacle to enjoying your time on and off the court.
When you take care of this then winning becomes a natural by-product…
Have fun & play your own game!
[aka “Shmick Mick”]
P.S. Don’t ever forget that a squash fitness workout is a fight – the Marine, David Palmer, was well aware of this – and you need the best possible tools to win… Squash Core Foundation is the solution.
P.P.S. You really are standing at a fork in the road – the path you choose and where it leads is completely up to you… imagine 5 weeks from now and you are looking back to this moment…
…how good will you feel knowing that
you committed to your squash fitness and
your whole approach has completely transformed?
“I needed this Squash Core Foundation…”
*** SCF Coach Testimonial ***
“Fantastic and very useful for squash fitness
and technical skills improvement”
– Fahim Gul
Former Head National Coach of Pakistan
Former World #8