In our SquashSkills ‘Circuit of the Month’ series, we give you a brand new squash-specific training session each month to help boost your physical conditioning.
Circuits are a fantastic method of training, perfect for squash players to use to help optimise available time and to get maximum impact from their workouts.
For August’s circuit, we’ve put together another of our ever-popular gym challenges! The session is built around the bike, treadmill, and rowing machine, and is a great endurance-boosting workout for you to test yourself with.
For the circuit, you’ll progress through the 3 different exercises, changing between each and working a pyramid of distances. Distances will vary from 1000m to 3000m, and the goal is to complete the session as quickly as possible.
Set your stopwatch to only run when you’re actually into the exercise, but try and limit yourself to no more than 30sec changeover periods – stop the watch and move quickly between the machines, giving yourself just enough time for a quick swig of water and time to set up the console before going straight back in again.
Once you’ve completed the challenge, make a note of your time and attempt to beat it next time! A good initial target to aim for is sub 35mins – for the pro challenge, a time of under 30mins is exceptional!
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. These 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 August circuit and technique videos here.
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B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director
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