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    As Its A Pre Season The Focus Will Be More or Equally On Game Related Training

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    Rohan Charles
    This strength and conditioning program is for a 15-year-old badminton athlete during the pre-season. The focus is on game-related training and agility drills. It involves moderate intensity resistance training 3 times per week targeting upper body on Mondays and Wednesdays, and lower body on Fridays. Agility and plyometric drills are also done 3 times per week. The weekend involves skill-based training or active recovery. Core exercises are incorporated on tactical/skill days or as finishers.

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    As Its A Pre Season The Focus Will Be More or Equally On Game Related Training

    Uploaded by

    Rohan Charles
    44 views5 pages
    This strength and conditioning program is for a 15-year-old badminton athlete during the pre-season. The focus is on game-related training and agility drills. It involves moderate intensity resistance training 3 times per week targeting upper body on Mondays and Wednesdays, and lower body on Fridays. Agility and plyometric drills are also done 3 times per week. The weekend involves skill-based training or active recovery. Core exercises are incorporated on tactical/skill days or as finishers.

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    S&C Badminton

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    This strength and conditioning program is for a 15-year-old badminton athlete during the pre-season. The focus is on game-related training and agility drills. It involves moderate intensity resistance training 3 times per week targeting upper body on Mondays and Wednesdays, and lower body on Fridays. Agility and plyometric drills are also done 3 times per week. The weekend involves skill-based training or active recovery. Core exercises are incorporated on tactical/skill days or as finishers.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    44 views5 pages

    As Its A Pre Season The Focus Will Be More or Equally On Game Related Training

    Uploaded by

    Rohan Charles
    This strength and conditioning program is for a 15-year-old badminton athlete during the pre-season. The focus is on game-related training and agility drills. It involves moderate intensity resistance training 3 times per week targeting upper body on Mondays and Wednesdays, and lower body on Fridays. Agility and plyometric drills are also done 3 times per week. The weekend involves skill-based training or active recovery. Core exercises are incorporated on tactical/skill days or as finishers.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 5

    Strength and Conditioning Program For a 15yr Old A

    As its a Pre season the focus will be more or equally o


    Monday Tuesday Wednesday Thursday
    Technical and
    Morning Agility Drills Tactical Morning Agility Drills Technical and Tactical
    and Plyo for Sport and Plyo for Sport
    or
    Skill related Work

    Technical and
    Evening Tactical Evening Technical and Tactical
    Resistance (Strength &
    Resistance (Strength & Power) for Sport Power) for Sport
    or
    Skill related Work

    Season Pre
    Resistance Training Portion 3 X week
    Volume Med
    Plyo Drills (Sport Specific ) 3 X week
    Split M/E

    MONDAY
    Agility & Plyo (Lower body) Volume Load
    Mod intensity

    Single leg Ankle Hops 8 X 3 ES BW

    Jump and Reach 10 X 2 BW


    Split Squat Jump 8ES X 3 5kg Db ES
    Double leg Tuck Jumps 6X3 BW
    Lateral Deceleration Drill 5 - 15 yd X 3 BW

    Evening
    Resistance Sets X Reps Load X 1rm
    Moderate intensity Upper body
    Push Press 8X3 75%
    Bent over Row 8,6,4 80-90%
    Bench Press 8,6,4 80 - 90 %

    Lat Pull down (If not available -


    Weighted pull up) 8X3 70 -75 %
    Res Band Front and Lat raise like
    super set 10 X 2 Use tempo in Eccentric

    BB/DB wrist Curls ( Both Supine


    and Prone Grip ) 10 X 3

    FRIDAY
    Agility & Plyo (Lower body) Volume Load
    Mod intensity PS
    Lateral Squat Jumps / Box Jumps 8 X 3 ES 5kg Db ES
    Skater Hops 10 ES X 2 BW
    low Frog jumps 10 X 3 BW
    Banded lunge leap (Diagonal) 6 X 3 (ES) 5kg Db ES
    Shuttle Runs 5 - 15 yd X 3 BW

    Evening
    Resistance Sets X Reps Load X 1rm
    Moderate intensity Full body
    Landmine Shoulder Press 8X3 65%
    Single Arm Single leg DB row (Bird
    dog Position Row) 10,8,6 10 to 15 kg DB
    Inc Bench DB Press + Db Flys 6X3 15 kg Db ES + 5-7.5kg Db ES
    Lat Pull down (If not available -
    Weighted pull up) 8X3 70 -75 %
    Wide Stance Squats + Close
    stanceSquat Jump 10 X 2 60%
    DB Bicep Curl + Tri Overhead Ext 10 X 3 7.5 - 10kg + 15kg Db
    BB/DB wrist Curls ( Both Supine
    and Prone Grip ) 10 X 3
    ng Program For a 15yr Old Athlete (M)- Badminton
    cus will be more or equally on Game related Training
    Friday Saturday Sunday

    Morning Agility Drills Skill based or Active Recovery Rest


    and Plyo or optional Active Recovery

    ONLY SESSION

    Evening
    Resistance (Strength &
    Power)

    WEDNESDAY
    Agility & Plyo (Upper body) Volume Load
    Mod intensity
    Single Arm Med B throw
    Elbow angle 90* 10 X 3 ES 3kg ball
    Sinle Arm OH Med Slams with
    Counter knee up 90* 10 X 3 ES 2 - 3kg ball
    Both Arm Side to Side throw 10 ES X 3 5kg Ball
    Depth Ball Push ups 6X3 BW
    Z- Drills 3 BW

    Evening
    Resistance Sets X Reps Load X 1rm
    Moderate intensity Lower Body
    DB hang Clean 8X3 75%
    Single Arm DB Snatch ES 8,6,4 10kg DB
    BB Staggered Stance Squat ES 8,6,4 80 - 90 %
    DB Multidirectional Lunge ,
    Reverse to lateral to Forward
    makes it 1rep. 6X3 12.5kg DB ES
    Back leg elevated Split Stance
    Squat 10 X 2 15kg Db ES
    Weighted Calf Raises Slow
    eccentric to Explosive
    concentric 10 X 3

    FRIDAY VOLUME and INTENSITY slightly high considering the two AR/ Rest day ahead.
    Core Work incorporated on tactical or Skill based Day or on any Part of the Workout Day as Finishers
    Plank Holds
    Swill Ball Plank Saw
    Palloff Press (Res Band )
    Hollow Rocks
    V ups
    Plank rotations
    Side Plank Holds
    One side Farmer walk

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