Padel Prep

Padel matches are won in the third set: this padel conditioning program trains sharper footwork, a shoulder and elbow built to last, and a faster rotation, over four weeks that fit around your matches and club training, without ever getting in the way of them.

Who is it for?

Built for beginner and intermediate padel players, this program prepares the body for repeated footwork and the rotations the game demands. It needs a band and dumbbells or a kettlebell. Three sessions a week, including one express version, fit easily around a busy match schedule, whatever your club's weekly rhythm looks like.

The method

Two two-week phases. The first builds base strength on stable footing and reinforces what padel wears down most, a large volume of rotator cuff work, anti-rotation, calves and forearms trained with controlled tempo: it is the foundation that lets you load and speed up afterwards. The second keeps the same movements with a higher stimulus, loads rising on the main exercises, rotation shifting from control to speed, and jumps that teach the legs to brake and push off again, just like between the glass wall and the net. Each sheet lists sets, reps, tempo and rest for every week, start to finish, with no guesswork involved.

Can I fit this in between padel matches?

Three sessions a week, including a shorter express version for weeks packed with matches or club tournaments.

What equipment should I bring for padel conditioning?

A band and dumbbells or a kettlebell are enough for the four weeks. Nothing that will not fit easily in a sports bag alongside your racquet.

What if I am new to conditioning?

The first phase builds base strength on stable footing before any speed work: no prior conditioning experience is needed to get started on week one of the program.

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.