Fighting Stage 4

My brother and I taught ourselves squash during university holidays — a slightly healthier form of brotherly bonding than our usual diet of computer games and Games Workshop. Now, it’s in my plan to get “Above Average” to help me fight my stage 4 Prostate Cancer.

Squash was about as “cool” as Games Workshop in those days (are either any cooler these days?), which meant the courts at our local leisure centre were both cheap and usually available (whatever the weather, occasionally requiring several layers, or a bucket). We’d easily battle for more than the 45 minutes giving up only if they finally turned out the lights. Soaked and exhausted, we’d often pick up a bag of chips on the way home.

It was the very early days of the internet, so while I managed to download a text version of the rules, there were no instructional videos. The version of squash we learned was therefore loosely based on our poor tennis skills and an improvised understanding of the grey areas. “Lets” weren’t in our vocabulary – if you were foolish enough to get hit, you lost the point.

For years, my brother was my only opponent. I had the upper hand for a while, even switching to my left hand to keep things interesting – until the fitness bug hit him. After that, I stopped keeping score…

Despite that, I always loved squash. It’s so intense that you can only focus on the moment. You get a full-body workout, and even when you lose (as I often did), you normally come off the court feeling positive.

At law school I started branching out, I taught some friends how to play, then met others who actually knew what they were doing. This revealed a shocking truth to me: squash has tactics. That I struggled to grasp.

Over the years I dipped in and out of the game. When I moved back to the UK, I bought two new rackets in 2020. Most people will remember that 2020–21 weren’t ideal years for indoor sports, so by the time I unwrapped those rackets, I needed to re-wrap the grips.

By 2024, I decided squash would be part of my next round to try to get fit. I joined a local box league, started playing strangers, and had mixed success in the bottom boxes, but enjoying playing.

Then cancer hit the pause button.

Now, because it’s something I enjoy but also potentially something I can build into some form of wellness business development in London, squash has earned a place on my “above average” aims (Can I get “above average” with Prostate Cancer?).

I need to be careful because my genomic testing suggests steady state cardio is better for me than High Intensity Interval Training (HIIT), and squash borders on HIIT when I’m in a tight battle. What better reason to seek to improve my skill, to reduce the effort to a more steady level?!

My local leisure centre membership includes squash, so for the first time ever I’ve started doing actual training. It feels like cheating, practice seems unfair whereas I’ve used it in other areas of life! So, now I’ve started doing some court drills as my cardio warm-up before strength sessions. It’s made me realise just how unskilled I really am. Plenty of room to grow.

How I’ll Measure Progress

This one’s simple: I’ve rejoined the squash ladder and I’m ready to climb again. There are fifteen boxes, so I’ve got a long way to go before the top half becomes a realistic dream.

More technically, the box leagues link to Squash Levels: a free ranking system that tracks your results against other players. It even suggests drills and ways to log your practice.

Last year, I peaked at 208 points, winning 8 of 10 games. I’m now down to 190, mainly because I haven’t played since November. The premium version shows how I compare across club, county, and country. Maybe it’s best if I don’t look at that just yet.

Whether I climb the rankings or not, I’ll be moving, sweating, and improving my long-term health. That is, after all, the real win.

No, I don’t normally wear sunglasses to play Squash…