Pembrokeshire’s Joel Makin has detailed his incredible fitness regime as he aims for glory in 2024.
The Welsh number one player from Haverfordwest joined the Professional Squash Association (PSA) World Tour in 2013 and won his first title two years later.
He has won five professional titles and won a silver medal with Wales at the 2022 Commonwealth Games in Birmingham.
Makin has risen to the top 10 in the world thanks to a style of play that pushes the limits of physical endurance.
Joel Makin won silver at the 2022 Commonwealth Games. (Image: PSA)
Based on an average match length of 60 minutes, Makin spends about 80 percent of the match above his “red zone” target heart rate of 175 bpm, burning about 1,000 calories during that time.
Makin’s ability to outlast his fellow athletes on the PSA World Tour is thanks to the grueling fitness regimen he puts on himself between events.
A typical fitness session for the 29-year-old includes 10 sets of 1km intervals running at 20km/h (12.5mph), 4-5 reps of lunges carrying up to 180kg, and a few minutes on the court. Includes pressure session.
Joel Makin seems to be able to outlast other athletes on the court thanks to his strict fitness regime. (Image: PSA)
Here’s what Makin’s average day looks like:
9am: 1 hour of solo practice, honing and refining shots.
10:30am: Strength training and conditioning session including:
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3 position clamshell.
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Straight leg hip adduction.
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Internal rotation of the hip using a band.
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Supine hip flexion using a band.
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Pogos;
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Bodyweight counter movement jump.
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The hurdles are high.
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Continuous squat jumps.
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One leg bench squat.
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Row of bird dogs.
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cable rear deal fly
2pm: Squash training
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1 best of 5 match between top 50 players
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3 games to 11, immediately followed by ghosting in the 12 corners of the court
4pm: Boxing training
Joel Makin details his grueling training program. (Image: PSA)
According to a study conducted by Nutracheck, squash burns more calories per hour than any other racket sport, with the average person burning 797 calories. This compares to 507 calories for tennis, 493 calories for padel, and 435 calories for badminton.
Away from the gym, Makin said he pays close attention to his mental preparation, and he also took up boxing during the COVID-19 pandemic, which gave him a different perspective. He said it was a benefit on the squash court.
Mark Burns, Makin’s strength and conditioning coach at the University of Birmingham, said: “From a fitness perspective, squash is very multi-component and requires many qualities at once.
“People don’t really understand these things. [squash] Players sit at their maximum heart rate for more than 45 minutes. You don’t see this very often in other sports.
“When it comes to single-leg squats, Joel is really strong. He’s probably the strongest athlete I’ve ever run miles around here.”
