8 Week Smash Harder Programme

Badminton Strength Coach

Coach
Patrick MacHugh

8 WEEK SMASH HARDER PROGRAMME

Have you always wanted to have that extra oomph on your smash?

If, like me, you've seen or played against the top players in the world you will have noticed how effortless their smash power is. This 8 week programme is tailored towards developing your smash power and assisting with your technique.

We will also introduce you to some pre and post training activation exercises.

Why do we do these?

There is huge force going through your shoulder and arm when smashing. These simple exercises will help prepare your muscles to be firing when it comes to your on court training.

The 'Smash Harder Programme' is perfect for those athletes with experience in the weights room or access to home gym equipment.

If you are a younger athlete or don't have access to weights then scroll down for the 'Equipment Free' programme.

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Smash Harder
The gym based sessions will have you developing your strength, with a particular focus on upper body. Combined with core and prehab exercises this programme will allow you to reach your full smashing potential
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Improved Technique
Your throwing action is so important when developing your smash (or any overhead shot). With time dedicated to working on this over the next 8 weeks you'll see increased efficiency in your stroke
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In App Communication
Each athlete will have access to coach Patrick to chat through any exercises or technique difficulties they may be having. Allowing the athlete to get the most from their 8 week programme.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Weight Plates // Dumbbell // Kettlebell // Medicine Ball // Therabands
Recommended
Full Gym Access
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Sample Week
Week 1 of 8-week program
Sunday
TESTING 

A

Push-Up

1 x 1:00

B

Push-Up (on-knees)

1 x 1:00

Monday
Week 1 Day 2 - LIGHT

A

Back Squat

3 x 10

B

Straight-Leg Deadlift

3 x 10

C

Push-Up

4 x 10

D

Med Ball Slam

4 x 5

E

Seated Row

3 x 8

F

Cable Rotations

3 x 10

Tuesday
Throwing Practice + Theraband activation 

A

Throwing

3 x 10

B

Theraband Activation

2 x 10

Wednesday
Core/Mobility Session

A1

Plank

3 x 0:45

A2

Side Plank

3 x 0:30

B

Russian Twist

3 x 16

C

Back Raises

3 x 10

D

Shoulder taps (high plank position)

3 x 16

E

deadbug

3 x 20

F

Flexibility/Mobility Routine

Thursday
Week 1 Day 5 - LIGHT

A

Barbell Lunge

4 x 10

B

Pull-Up

4 x 5

C

Bent Over Row

4 x 10

D

Med Ball Rotational Throw

4 x 4

E

Shoulder Press

3 x 8

F

Kneeling Med-Ball Throw

3 x 4

G

Russian Twist

3 x 20

Coach
coach-avatar Patrick MacHugh

Represented Scotland at 2 Commonwealth Games Athlete (Glasgow 2014 + Gold Coast 2018) and has played in multiple World and European Championships. After Patricks badminton playing career he took a step into coaching. A love of Strength & Conditioning in his playing career has led Patrick to helping badminton players develop their off court physical

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Get ready to smash harder

With this smash focussed programme, get ready to smash harder in your games

Get 8 Week Smash Harder Programme
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8 Week Smash Harder Programme