Circuit of the month: September

10th September 2020

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 September’s circuit, we’ve got a gym machine challenge circuit for you to try, combining the treadmill, cross-trainer, rower, and bike for a great off-court squash-specific conditioning session!

Now that gyms are opening up across the world, getting in and using the CV machines is a good way to supplement your on-court work and start building your fitness back up. For this circuit you’ll work through 4 different machines with increasing distances, taking a 2-minute break between each (so similar to what you would get in a squash match).

The order of completion is treadmill (1km), cross-trainer (2km), rower (3km), bike (4km). You’ll record your time for each individual machine, as well as your overall cumulative time – use these records to refer back to when you redo the session, to give yourself targets to beat. Keep the machine resistance levels at no more than around 50% of max throughout. The session page introduction contains all the details you’ll need, along with technique videos for each of the component machines.

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 September circuit and technique videos here.


Circuit Overview

STATIONS: 4
WORK PERIODS: Various
REST PERIODS: 2min
SETS: 1
REST BETWEEN SETS: N/A


 

Gary Nisbet

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