Padel Prep

Padel is won in the third set: four weeks to build quicker feet, a bulletproof shoulder and elbow, and faster rotation. Three sessions a week, one of them express, built around your matches.

What the program includes

• 4 weeks · 3 sessions / week · 1 express · Beginner to intermediate
• Equipment : band + dumbbells or kettlebell
• 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Foundation and prevention (weeks 1 and 2) : Build base strength on stable stances and armour what padel wears out: high rotator cuff volume, anti-rotation, calves and forearms, controlled tempo. This is the base that lets you load and accelerate in phase 2.
• Phase 2 · Power and reactivity (weeks 3 and 4) : Same patterns, higher stimulus: loads go up on the main exercises, rotation moves from control to speed, and the jumps teach your legs to brake then push off again, just like between glass and net.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.