Circuit of the month: July

4th July 2019

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 optimise time and get maximum impact from their workouts.

For July’s circuit, we’ve put together another tough endurance based workout for you, ready for your summer off-season training. The session is built around 6 challenging exercises, switching between high-intensity CV focused exercises and slower more controlled muscular recruitment exercises.

For the circuit, you’ll progress through the 6 different exercises, working 30secs on to 15secs rest. Each circuit consists of court sprints, planks, jumping switch lunges, press-ups, skipping, and wall-sits.

Try and stay moving lightly during your 15sec rest periods – visualise these breaks as though they’re the recoveries between rallies in a match.

Once you’ve completed the 6 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. 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 July circuit and technique videos here.

 


Circuit Overview

STATIONS: 6
WORK PERIODS: 30secs
REST PERIODS: 15secs
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

Sign up to the SquashSkills newsletter

Get world class coaching tips, straight to your inbox!