Longevity Fitness
Racket Sports, General Fitness, Functional TrainingLongevity training for pickleball, like any other sport, involves a combination of physical conditioning, skill development, and injury prevention to help you enjoy the game for many years to come.
Incorporating strength training into your routine will aid in maintain muscle mass helps protect your joints and improve your overall stability and power on the court. We will on exercises that target your legs, core, shoulders, and arms.
Cardiovascular conditioning is essential for endurance during long games and tournaments. Engage in aerobic activities like running, cycling, or swimming to improve your stamina and lung capacity.
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Longevity Warm UP
10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat then 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Push Up's 5 reps - drop to your knees if you need to modify 4. Band Pull a parts - 10 reps
B
Shoulder Pre-Hab
2 x 10
C1
Russian Twist
2 x 8
C2
Superman
2 x 8
D
Medicine Ball Slam
2 x 8
E
Push-Up
3 x 7
F
TRX Row
3 x 7
G
DB Lunge
3 x 7
H
Seated Leg Curls
3 x 7
I
DB Farmer's Carry
2 x 50
Conditioning
J
Steady State Cardio
1. Recumbent Bike 2. Incline Walk 5-12% Grade 3. Stair Master 4. Swimming 5. Hiking 6. your favorite cardio you enjoy doing easy ** Choose a Cardio of your choice** ** 10-20Min**
Prep
A
Longevity Warm UP
%- 10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Push Up's 5 reps - drop to your knees if you need to modify 4. Band Pull a parts - 10 reps
B
Shoulder Pre-Hab
2 x 10
C1
Plank
2 x 0:30
C2
Bird Dog
2 x 8
D
Lateral line Hops
2 x 10
E
DB RDL
3 x 7
F
Bench Press Machine
3 x 7
G
DB Lateral Lunge
3 x 7
H
Cable Face Pulls
3 x 7
I
Suitcase Carry
2 x 50
Conditioning
J
Interval Training 30 sec. hard
Choose one: 1.Treadmill 2.Cybex/ Elliptical 3. Bike or recumbent bike 4. Row Machine 5. Arm Bike 6. Swimming ** You want to increase the intensity for 30 seconds and easy for 1:30. Complete each cycle for 12-15 min.
Prep
A
Longevity Warm UP
%- 10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Push Up's 5 reps - drop to your knees if you need to modify 4. Band Pull a parts - 10 reps
B
Shoulder Pre-Hab
2 x 10
C1
Dead Bug
2 x 8
C2
Full Kneel Chop
2 x 8
D
Squat Jump
3 x 3
E
Goblet Squat
3 x 7
F
Glute Bridge
3 x 7
G
Lat Pulldown
3 x 7
H
Single Arm Shoulder Press
3 x 7
I
Goblet Carry
2 x 50
Conditioning
J
Steady State Cardio
1. Recumbent Bike 2. Incline Walk 5-12% Grade 3. Stair Master 4. Swimming 5. Hiking 6. your favorite cardio you enjoy doing easy ** Choose a Cardio of your choice** ** 10-20Min**
