In our SquashSkills ‘Circuit of the Month’ series we bring you a brand new squash-specific conditioning session every 4 weeks, to help freshen up your physical training and give you some ideas for new exercises and training methods.
Circuits are a fantastic method of training for the squash player, perfect to use to optimise available time and to get maximum impact from your workouts.
For June’s circuit, we’ve got a tough endurance focused workout, combining lunge exercises and ghosting. The session is designed to be able to be carried out in limited space – perfect for you to use to add a bit of variety to your home training.
For the circuit, you’ll work through 4 combined lunge exercise and ghost actions, for 8 total working sets. There are 4 different lunge variations that will be used, each of which you’ll work on for 20 reps before going immediately into 20secs quick ghosting. You’ll then rest for 1min before going into the next of the 4 paired exercise>ghost sets.
For the ghosting work, use just a quick 1 step ghost for each rep so as to be able to work within a small space – set 1 you’ll simulate working into the front two corners, set 2 will be working side-to-side laterally, set 3 will be simulating working into the back two corners, and then set 4 will be a random movement combining all of the previous set’s patterns together. If you have a little more room available, you can extend out to 2 or 3 steps for each movement. Use your racket for the ghosting if you can, but if space is too restricted then just simulate the swing with your hand only.
You’ll take a normal 2min of full rest at the end of each completed set, simulating the break you would have between games in a squash match. You’ll then go on and complete a total of 2, 3, or 4 sets depending on your level of conditioning. The session page introduction contains all the details you’ll need, along with technique videos for each of the component stations.
For those looking for more training ideas, we’ve got a number of great 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 June circuit and technique videos here.
STATIONS: 8 (x4 lunge>ghosts)
WORK PERIODS: 20 reps lunge exercise>x20secs ghosting
REST PERIODS: 1min
SETS: Foundation: 2; Intermediate: 3; Elite: 4
REST BETWEEN SETS: 2min
B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director
Make sure to warm-up properly before your circuit sessions!
Check out this series where Gary teaches you his 3 stage warm-up to be physically prepped and ready.Watch now