Circuit Of The Month: May

4th May 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 May‘s circuit, we’ve got a tough new repeat-sprint endurance session for you, working your squash-specific conditioning with a series of sprints, ghosts, and laterals.

The circuit is made up of 12 efforts of varying duration, each separated by 20secs rest periods. The focus is on maintaining a high intensity on each set, and trying to maintain a consistent work output through the entire session.

The amount of court sprints and court laterals will fluctuate, with the ghost reps staying consistent at 6 reps throughout. The sequence is:
10 court sprints > 6 ghosts > 4 court laterals > 8 court sprints > 6 ghosts > 6 court laterals > 6 court sprints > 6 ghosts > 8 court laterals > 4 court sprints > 6 ghosts > 10 court laterals.
You’ll then rest for 2mins, before repeating the circuit through again for a total of 1, 2, or 3 sets, depending on your level of conditioning.

Leave your timer running, and take the same 20secs rest between each sprint, ghost, and lateral effort. Work random corners on each of the ghost reps, and stay strict with your form on the laterals – facing the front wall, touching the nick on each side, and not letting the legs cross over. 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 May circuit and technique videos here.


Circuit Overview

STATIONS: 12 (4x sprint/ghost/lateral)
WORK PERIODS: Varied
REST PERIODS: 20secs
SETS: 1, 2, or 3 (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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