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.
Circuits are a fantastic method of training, perfect for squash players to use to optimise time and get maximum impact from their workouts.
For March’s circuit, we’re focusing on endurance, using a gruelling circuit as outlined by Kiwi superstar Paul Coll in our exclusive ‘More Than a Machine’ documentary.
For the circuit you’ll work through 3 sets of 3 different exercises in a timed ‘AMRAP’ (as many reps as possible) format, with the aim being to record your scores and target improving them over time. Each of the 3 sets you work through will start with 100 double under skips (or 150 standard skips if you struggle with the advanced technique). Immediately after this you’ll go into a 5 minute set alternating between 12 kettlebell snatches and 4 burpees on the first round, then 10 kettlebell snatches and 4 burpees on the second round, and finally 8 kettlebell snatches and 4 burpees on the third and final round. Log how many completed sets of snatch/burpee you do in the 5mins.
Take a 2min rest between each of the 3 circuit sets, simulating the break you would have between games in a squash match. Depending on your level of strength, aim to work with a kettlebell weight of around 10% of your bodyweight on the first set, then 15% for the second, and 20% for the third. The session page introduction contains all the details you’ll need for the session, 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 March circuit and technique videos here.
WORK PERIODS: 5mins (plus approx. 1min skipping)
TARGET SNATCH/BURPEE SETS: Foundation: 6; Intermediate: 8; Elite 10+
REST BETWEEN SETS: 2mins
B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director
Make sure to warm-up properly before your circuit sessions!
A properly constructed warm-up will boost your performance and reduce the risk of injury, by increasing your core temperature, increasing blood flow and oxygen delivery to your muscles, increasing joint range of motion, activating your nervous system, and helping you focus on the challenges of the session ahead.Download your FREE Warm-Up Guide!