Circuits are a great method of training, perfect for squash players to use to optimise time and get maximum impact from their workouts.
We’ve recently launched our new ‘Circuit of the month’ series, available for FREE for all our registered members!
For July's circuit we’re focusing on squash-specific endurance, to tie in with our popular recent physical training playlist. Squash is a sport of huge physical demand, and developing a solid endurance base is a crucial element for any player aspiring to improve their game.
For the circuit, you'll work through 3 sets of the '20/20' exercise (20 court lengths and 20 court widths). For each set, you'll have target times to aim for - for every second you miss these target times by, you'll be doing extra reps of the subsequent 'penalty' exercise.The closer you get to the target times, the less additional work you have to do!
Once you’ve completed all of the 3 sets of 20/20 and penalty exercise reps, you'll rest for 2mins and then repeat the circuit again for a total of 2 to 4 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 July circuit and technique videos here.
REPS/STATIONS: 3 (+3 'penalty' exercises)
WORK PERIODS: 45-60secs
REST PERIODS: 2mins (1min within the 20/20)
SETS: Foundation: 2; Intermediate: 3; Elite: 4
REST BETWEEN SETS: 2min
Gary Nisbet - B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
Squashskills Fitness & Performance Director
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