Rotation – the key to staying fresh.

Rotation – the key to staying fresh.

I want to introduce a idea today that could save you from being injured AND keep your training interesting. I’ve been using it for years but have no idea where it came from. Perhaps I invented or heard about it and forgot from where.

It can be used for any sports and all sorts of training.

As you have already guessed from the title it’s called Rotation.

I define two types: Mega and Micro rotation and will give you some specific examples and I am sure you will be able to adapt the concept to your situation.

I have 6 types of fitness workout: Agility Ladder (AG), Medicine Ball (MB), Swiss Ball (SB), Plyometrics(PM), Skipping (SK), Floor Work (FW). They are all in addition to my main aerobic sessions of cycling as I can no longer do any ghosting, conditioned games or playing.

You may have noticed that the agility ladder, plyometrics and skipping are very similar.

For my Mega rotation I do 2 types per month.

Jan: AG SB
Feb: SB PM
Mar: PM MB
Apr: MB SK
May: SK FW
Jun: FW AG
Jul: AG SB
and so on.

What you should notice is that I never do any type of exercise for more than 2 months. I alternate between AG, PM and SK because those exercise are so similar but perfect for squash.

This rotation keeps my training fresh but also allows my body enough time to adapt to each type of exercise and enough time to improve without over stressing it.

I train either 3 or 4 times a week with the occasional 5 or 6 sessions for a couple of weeks.

Within any one of the above main types of fitness sessions I normally do 6 exercises per session. I have approximately 10 different possible exercises per fitness type I could do and just like the Mega Rotation, in the Micro rotation I rotate those exercises.

For Example

Floor Workout:
Session 1: Exercises 1,2,3,4,5,6
Session 2: Exercises 2,3,4,5,6,7
Session 3: Exercises 3,4,5,6,7,8
Session 4: Exercises 4,5,6,7,8,9
Session 5: Exercises 5,6,7,8,9,10
Session 6: Exercises 6,7,8,9,10,1
Session 7: Exercises 7,8,9,10,1,2
and so on.

It doesn’t matter if I do 3 or 4 or 5 sessions per week, I just keep rotating. This means that no training session is exactly the same as the last but they contain enough of the same exercises that my body adapts and gets fitter.


Adapting this to squash is pretty easy. Instead of my types of exercises you have Solo, Pair or Group Routines and Conditioned Games. Within each type you have a variety of different practices you can do.

Each session will be slightly different meaning it won’t feel repetitive. Also notice that the first exercise is always different and this alone can make the sessions less daunting.

Yes, you need to have a simple chart with this information on it, but it’s not exactly hard work and a little paperwork is good for your fitness.

Rotate the types and individual exercises you do on a monthly and per session basis. This process will keep your training organized and fresh. Having planned sessions makes everything feel more professional too.

If you have any questions, please don’t hesitate to ask.


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