Circuit of the month: January

31st December 2019

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 January’s circuit, we’re going to hit the ground running with a session focusing on endurance – combining sprints, ghosting, and bodyweight exercises together into one challenging workout to help blast off those Christmas calories, and get your new year started off as you mean to go on!

For the circuit, you’ll work through 6 different on-court exercises for 30secs periods, at maximum pace. In-between each exercise you’ll have 30secs rest, during which you should remain active and moving lightly. You can either carry the circuit on your own, or work in a small group – if working in a group, you should be able to lay the stations out across one court for everybody to work within.

Take a 2min break at the end of each completed set, to simulate the break you would have between games in a squash match. You’ll then go on and complete a total of 2, 3, or 4 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 January circuit and technique videos here.


Circuit Overview

STATIONS: 6
WORK PERIODS: 30secs
REST PERIODS: 30secs
SETS: Foundation: 2; Intermediate: 3; Elite: 4
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