Circuits are a great method of training, perfect for squash players to use to optimise time and get maximum impact from their workouts.
In our SquashSkills ‘Circuit of the Month’ series, we give you a brand new squash-specific conditioning session each month to help boost your physical training.
For January's circuit we've put together a great multi-element session, with a variety of exercises focusing on speed, power, and endurance - perfect to get you going for 2018 after all the indulgences of the festive period!
For the circuit, you'll work through 4 different exercise sets/stations, working 30secs on to 30secs rest. Each circuit progresses from skipping (footwork), to figure 8s (speed/agility), to jumping switch lunges (power), and finally to burpees (endurance).
Once you’ve completed the 4 exercises, you'll rest for 2mins and then repeat the circuit again for a total of 3 to 5 sets (depending on your level of fitness). 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 January circuit and technique videos here.
WORK PERIODS: 30secs
REST PERIODS: 30secs
SETS: Foundation: 3; Intermediate: 4; Elite: 5
REST BETWEEN SETS: 2min
Gary Nisbet - B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director
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