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

Bow and arrow stretch x10 e.s (each side) Internal/external rotation x10e.s BW (body weight) reverse lunge x16 total Lunge thread the needle x10e.s SL (single leg) balance ball toss to other hand x10e.s Tip toe walks 5metres x2 (foot not on ground lift toes to horizontal) Heel walks 5m x2

B1

Back Squat

5 x 5

B2

Depth Jump

5 x 5

C1

Split Squat

3 x 12

C2

Back Extension

3 x 12

D1

DB Bench Press

3 x 10

D2

Med Ball Chest Pass

3 x 10

D3

Lat Pulldown

3 x 10

E1

Standing Cable Wood Choppers

3 x 10

E2

Side plank dips

3 x 15

Monday
Spin bike 1

A

Spin Bike

1 x 5:00

B

Spin Bike

1 x 4:00 @ 8

C

Spin Bike

2 x 3:00 @ 8

D

Spin Bike

3 x 2:00 @ 8

E

Spin Bike

4 x 1:00 @ 8

Wednesday
Week 1 Day 4

Warm-Up

A

Kneeling Thoracic Rotation x15e.s (each side) Band Pull Apart x10 Lateral lunges x10e.s Crab walks x10 metres and back Skipping 1min x2

B1

DB Reverse Lunge

3 x 10

B2

Broad Jump

3 x 4

C1

Bulgarian Split Squat

3 x 12

C2

Back Extension

3 x 10

C3

Seated Calf Raise

3 x 12

D1

SA Overhead press

3 x 10

D2

Overhead MB taps

3 x 10

E1

Seated Row

3 x 10

E2

Chin Up Lowers

3 x 8

F1

Plank Up Downs

3 x 15

F2

Russian Twist

3 x 20

Thursday
Spin Bike Anaerobic 1

A

Spin Bike

1 x 5:00 @ 160

B

Spin Bike

8 x 0:30

C

Spin Bike

8 x 0:15

D

Spin Bike

8 x 1:00

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