Circuit of the month: April

9th April 2020

In our SquashSkills ‘Circuit of the Month’ series we serve up a brand new squash-specific conditioning session every 4 weeks, to help freshen up your physical training and give you some ideas for new exercises and training methods.

Circuits are a fantastic method of training for the squash player, perfect to use to optimise available time and to get maximum impact from your workouts.

For April’s circuit, we’ve got a great strength & endurance-focused session designed to be carried out in limited space – perfect for you to use to add a bit of variety to your home training.

For the circuit, you’ll work through 5 different bodyweight exercises in a 30secs on to 30secs off interval format. During each 30secs break between exercises however, instead of resting completely, you’ll continue to jog on the spot. This ‘active recovery’ element makes the circuit tougher, but also more realistic – there, unfortunately, isn’t an armchair to relax into between rallies in squash, you need to get that fresh oxygen in while still on the move!

You’ll take a normal 2min of full rest at the end of each completed set, simulating the break you would have between games in a squash match. You’ll then go on 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. 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 April circuit and technique videos here.


Circuit Overview

STATIONS: 5
WORK PERIODS: 30secs
REST PERIODS: 30secs (jogging on the spot)
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

Make sure to warm-up properly before your circuit sessions!

Check out this series where Gary teaches you his 3 stage warm-up to be physically prepped and ready.

Watch now