Elite performance support, delivered wherever you are.
Performance Labs provides remote strength, conditioning and sport science support for squash players who want a more intelligent, individualised approach to physical preparation.
This is not a generic training plan.
It is a structured performance system built around your body, your training environment, your competition schedule, your goals, and the demands of the sport.
Whether you are a driven junior, national-level player, college athlete, masters player, or professional, remote coaching gives you access to world-class physical preparation and performance planning without needing to be based in the same location.
Built in New Zealand. Delivered to the world.
Remote coaching
How Remote Coaching Works
1. Apply for Access
Performance Labs works with motivated athletes who are serious about improving.
The first step is to apply for access and provide information about your current level, training history, goals, injury background, competition schedule, available equipment, and current training environment.
This helps us understand where you are now, where you want to go, and whether Performance Labs is the right fit for your development.
2. Performance Intake and Profiling
Before we build your program, we establish a clear picture of your current physical profile.
This may include strength, power, movement, conditioning, mobility, training history, injury history, and current weekly loading.
Where possible, we also use information from wearable devices such as Polar, Garmin, WHOOP, heart rate monitors, or other tracking tools to better understand how your body is responding to training.
The goal is simple: remove guesswork.
Your program should be based on what you need most, not what looks good on paper.
3. Your Individualised Performance Plan
Once we understand your profile, we build a structured strength and conditioning plan around your squash schedule, tournament calendar, goals, equipment access, and current training load.
Your plan may include:
Strength training
Power development
Speed and change of direction work
Movement quality and robustness
Conditioning
Mobility and recovery support
Match day preparation
Tournament week planning
Return-to-training progressions when needed
The program is delivered remotely through a mobile app, giving you clear sessions, exercise videos, progressions, and training targets.
Every athlete receives a plan built around their actual life, not an idealised version of it.
4. Training Monitoring and Ongoing Adjustment
A program is only useful if it can adapt.
Your training is monitored through a combination of session feedback, RPE, communication, wearable data where available, heart rate information, wellbeing markers, and competition demands.
This allows us to adjust training when needed based on fatigue, travel, tournament load, injury risk, training response, and upcoming performance priorities.
Some weeks the goal is to push.
Some weeks the goal is to absorb.
Some weeks the smartest decision is to adjust the plan so you can keep progressing without compromising performance.
Remote coaching works because the program is not static. It evolves with you.
5. Communication and Support
Remote does not mean disconnected.
Athletes receive ongoing communication and programming support so training can be adjusted around real life.
If your squash schedule changes, if you are feeling flat, if you have a niggle, if a tournament is added, or if you are unsure how to approach a session, we help you make the right decision.
The value is not just in the program.
The value is in the decision-making around the program.
That is where performance support matters.
6. Review, Reflect, and Progress
Performance improves when training is reviewed properly.
We use regular check-ins, performance reviews, training feedback, and competition reflections to identify what is working, what needs to change, and where the next opportunity for growth exists.
This may include monthly performance meetings, block reviews, tournament reviews, or more frequent support during dense competition periods.
The aim is to create a clear, measurable pathway of development over time.
What Makes Performance Labs Different?
Built specifically for squash performance
Squash places unique demands on the body.
Players need repeated high-intensity efforts, explosive movement, rapid deceleration, rotation, endurance, robustness, and the ability to reproduce quality movement under fatigue.
Performance Labs understands these demands and builds physical preparation around the realities of the sport.
Science-led, coach-informed
Performance Labs combines sport science, strength and conditioning, athlete monitoring, and practical high-performance coaching experience.
Data helps guide decisions, but coaching judgement gives the data meaning.
The result is a system that is evidence-based, practical, and built for real-world performance.
Individualised to the athlete
Two athletes may play the same sport but need very different physical solutions.
Your program is built around your profile, your goals, your strengths, your limitations, your competition schedule, and your available training environment.
This is not template coaching.
It is precise, individualised performance support.
Designed around the full performance picture
Squash performance is not just about doing more training.
It is about knowing what to do, when to do it, how hard to push, when to recover, and how to prepare the body for the demands of match play and tournament competition.
Performance Labs helps athletes connect the full picture:
Training.
Recovery.
Load.
Competition.
Movement.
Strength.
Conditioning.
Readiness.
Performance.
What You Receive
Depending on your program level, remote coaching may include:
Individualised strength and conditioning programming
Physical performance profiling
Training load planning
Wearable and heart rate data review
Weekly programming adjustments
Match day and tournament preparation protocols
Recovery and travel strategies
Monthly performance meetings
Communication and support when needed
Coach collaboration where appropriate
GPS / IMA load monitoring and match analysis for selected athletes
Every element is designed to help you train smarter, stay healthier, and build a real competitive advantage over time.
Who Remote Coaching Is For
Performance Labs remote coaching is best suited to athletes who are motivated, consistent, and serious about improving.
It is suitable for:
Junior athletes wanting structured long-term development
National-level players seeking a more professional training system
College-bound athletes wanting to physically prepare for a higher level
Masters players wanting to improve performance, durability, and consistency
Professional players seeking advanced sport science and performance support
Coaches, schools, clubs, or organisations wanting integrated performance support
The common standard is not current ranking.
The common standard is intent.
You do not have to be the best player in the world to work with Performance Labs, but you do need to be willing to do the work.
Remote coaching faq’s
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Your program is updated based on your training phase, competition schedule, feedback, and performance needs.
Some phases require more structure and stability. Other phases require more frequent adjustment, especially around tournaments, travel, fatigue, injury risk, or dense squash schedules.
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No.
Performance Labs works with serious athletes at different levels of the game.
The system is built from elite performance principles, but it can be adapted to juniors, developing players, college athletes, masters players, national-level players, and professionals.
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Yes.
Performance Labs is designed to support the athlete’s wider performance environment.
Where appropriate, we can work alongside squash coaches, parents, schools, clubs, physios, and other support staff to help create better alignment around training, recovery, and competition preparation.
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No. Your programme is built around the equipment you have access to.
A full gym is useful, but not essential for every athlete. We will adapt the plan to your available equipment, training space, schedule, and level.
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A wearable device is helpful but not always essential.
Heart rate monitors, Garmin, Polar, WHOOP, and similar tools can provide useful information about training load, recovery, and intensity. If you have access to this data, we can use it to make better decisions.
If you do not have a wearable device, we can still monitor training through session feedback, RPE, wellbeing, communication, and performance markers.
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No.
An online program is usually a plan delivered remotely.
Performance Labs remote coaching is a performance support system. The program is only one part of the process. The real value comes from profiling, planning, monitoring, adjustment, communication, and ongoing decision-making.
The Performance Labs Difference
Most athletes do not fail because they are unwilling to work hard.
They fail because their training lacks structure, direction, progression, or context.
Performance Labs helps athletes understand what matters most, train with greater purpose, and make better decisions over time.
Remote coaching gives you access to a world-class performance system from wherever you are in the world.
Precise.
Individualised.
Evidence-based.
Built for squash performance.
Apply for Access
If you are ready to take a more professional approach to your physical preparation, apply for access to Performance Labs remote coaching.
Tell us where you are now, where you want to go, and what support you are looking for.
From there, we will assess whether Performance Labs is the right fit and recommend the most appropriate pathway for your development