Circuit of the month: September

4th September 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 September’s circuit, we’ve put together an intense speed based session, perfect to get you sharp and focused ready for the new season! Short, high-pace efforts with a strong focus on quality over quantity are the order of the day.

For the circuit, you’ll work through 5 different 20sec exercise sets/stations, interspersed with 60sec rest periods. Try and stay moving lightly during your rest periods, and avoid just standing/sitting still. Once you’ve completed the 5 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 September circuit and technique videos here.

 


Circuit Overview

STATIONS: 5
WORK PERIODS: 20secs
REST PERIODS: 60secs
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

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