Circuit of the month: November

6th November 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 help optimise available time and to get maximum impact from their workouts.

For November’s circuit, we’ve put together a challenging power circuit for you to try. The session is built around a selection of jumping, skipping, and bounding exercises, to really help develop those fast-twitch muscle fibres in the lower body.

For the circuit, you’ll work through 6 reps across 4 different exercises. Immediately following each exercise, you’ll go straight into a max pace set of 2 court sprints. The emphasis in power-based sessions should always be very much on quality over quantity, making each rep of the exercises and the sprints as rapid and forceful as you can to help develop your ability to move explosively with a maximal rate of force generation.

Take a 2min break at the end of each completed circuit set, and complete a total of 3, 4, or 5 sets depending on your level of conditioning. 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 November circuit and technique videos here.


Circuit Overview

STATIONS: 4
WORK PERIODS: 6 reps (followed by 2 court sprints)
REST PERIODS: 60secs
SETS: 3, 4, or 5
REST BETWEEN SETS: 2mins


 

Gary Nisbet

B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST
SquashSkills Fitness & Performance Director