Circuit Of The Month: July

6th July 2022

In our SquashSkills ‘Circuit of the Month’ series, we introduce a brand new squash-specific conditioning session every 4 weeks, to help bring some new ideas to your physical training and give you some fresh drills and training methods to try out.

Circuits are the ideal format of training for the squash player, perfect to use to optimise your available time and to get maximum impact from your workouts.

For July‘s circuit, we’ve got a brand new speed-focused circuit, with an emphasis on quick movement and fast feet, that can be done either on-court or off.

This month’s circuit is made up of 5 stations of 20secs, each separated by 45secs active rest periods. The focus is on maintaining a max intensity on each set, and trying to maintain a consistent high work output through the entire session. Try and stay moving lightly during your rest periods, and avoid just standing/sitting still. Once you’ve completed the 5 exercises, you’ll rest for 2mins and then repeat the circuit again for a total of 2 to 6 sets (depending on your level of fitness).

The session page introduction contains all the additional details you’ll need, along with the technique videos for each of the component exercises.

For those looking for more great training ideas, we’ve got a huge range of squash-specific circuits for our members here on the site. Circuits are a great way to structure your training, inherently flexible and modifiable to allow you to target a wide range of different fitness elements including speed, endurance, and power.

Check out the July circuit and technique videos here.


Circuit Overview

STATIONS: 5
WORK PERIODS: 20secs
REST PERIODS: 45secs
SETS: 2, 4, or 6 (depending on fitness level)
REST BETWEEN SETS: 2mins


 

Gary Nisbet

B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director

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