BadFit Badminton

Coach
Gronya Somerville

This program will build your strength and conditioning over time, so that these will never be a limiting factor for you on court. The programming will include 2x a week strength and power sessions in the gym, 2x spin bike sessions (one aerobic, one anaerobic) with the option to change this to running and a recovery and stretching session on the weekend. 

With the right combination of weight training, plyometrics, rehab and conditioning we leave no gaps in your athletic performance. 

By developing the specific muscle groups that are used in badminton, you will be able to move quicker on court, reduce your risk of injury and train harder and longer. 

Advanced BadFit is designed to develop an athlete of an advanced fitness level and gym experience to continue to get those incremental improvements off-court, that can make the difference of winning or losing on court. 

If you are plateauing and feel lost in your strength and conditioning training and want to get more from your efforts and have renewed motivation in your training, this is the team for you!

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Full gym
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Warm-Up

A

Squat twist and reach x12 - Warming up hips and thoracic back Scapula push-ups x10 - activating the shoulder muscles Crab walks x20 - activating glutes Boxer skip x2min (or normal skipping) - coordination, increasing HR and warming up calves 2 rounds through

B1

Front Squat

3 x 10

B2

Box Jump

3 x 6

C1

Swiss Ball Hamstring Curl

3 x 8

C2

Multi Directional Lunge

3 x 6

D1

SA Lat Pull Down

3 x 8

D2

Paloff Press with Overhead Press

3 x 10

E1

Plank Knee Cross

3 x 20

E2

DB Crunch & Twist

3 x 10

Monday
Bike long block 3/1

Warm-Up

A

Warm-up 5-10min light-moderate intensity plus a few 10-30sec sprints.

B

Spin Bike

4 x 5:00

Wednesday
Week 1 Day 4

Warm-Up

A

Glute bridge x20 BW squats x20 Plank rotation x10 Toe Walks x10m Repeat for 2 rounds

B1

Leg Press

3 x 10

B2

Split Squat Drop Catch

3 x 6

C1

Back extension w Dumbell Row

3 x 6

C2

SL Standing Calf Raise

3 x 15

D1

One-Arm DB Bench Press

3 x 8

D2

Reach, Roll and Lift

3 x 8

E1

SA Kneeling Landmine Press

3 x 8

E2

Farmers Walk

3 x 10

Thursday
Bike short Block 3/1

Warm-Up

A

Warm-up: 5 mins cycle 1min @100 watts, increasing by 20 watts each minute eg, 2min mark = 120 watts, 3min mark = 140 watts, 4min mark = 160

B

Spin Bike

2 x 12:00

Friday
Recovery routine

A

Foam rolling

1 x 20:00

B

Leg stretches

1 x 10:00

C

Upper body stretching

1 x 10:00

D

Self-massage

1 x 10:00

Friday
Recovery habits
Coach
coach-avatar Gronya Somerville

Professional Badminton Player, Bachelor of Exercise Science degree, wanting to provide badminton specific strength and conditioning workouts to help reduce injury and get you feeling fitter and stronger on court!

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Advanced BadFIT program for Badminton
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Advanced BadFIT program for Badminton
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Advanced BadFIT program for Badminton
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Advanced BadFIT program for Badminton