Building a 4-Week Ghosting Programme

Got a tournament in four weeks and not sure how to structure your training? Here's a plan you can run directly in Squash GhostingX, no planning required.

Week 1: Find Your Baseline

Three sessions: two 6-point at Pace 4 for 20 minutes, one 10-point at Pace 3 for 15 minutes. Don't push for intensity yet. You're establishing your movement quality baseline and getting your zone balance data to show you where the holes are. Check which positions are under 70%; you'll be targeting those next week.

Week 2: Start Loading

Four sessions: two 6-point at Pace 5 for 25 minutes, two 10-point at Pace 4 for 20 minutes. Volume and intensity both go up. Run targeted sessions on your weakest zones. If back right is sitting at 65%, weight it heavily in at least one session this week.

Week 3: Peak Week

Four sessions: one 6-point at Pace 6 for 20 minutes, three 10-point at Pace 5–6 for 25 minutes. Highest load of the block. Don't train back-to-back if you can avoid it. Your legs should feel heavy mid-week. That's normal. That's the point.

Week 4: Taper

Two sessions only: 6-point at Pace 3 for 15 minutes, 10-point at Pace 4 for 15 minutes. Cut the volume roughly in half, keep intensity moderate, give your body real recovery time. Show up to your tournament with automatic movement patterns and legs that aren't beaten up. The hard work is already in the bank.