BadFit Badminton

Coach
Gronya Somerville

I want to deliver you a program that will provide steady strength gains, reduced injury risk and the ability to last longer on court. 

Beginner BadFit is the training program that allows you to build up your strength and conditioning over time, teach you correct technique and hit the specific muscle groups that we use in badminton to have you feeling fitter and stronger on the court and gradually help you develop and progress to the Advanced BadFit Team. 

The program includes 2x a week strength and power gym sessions, 2x spin bike sessions (aerobic and anaerobic) with the option to switch this to running, as well as a recovery and stretching session. 

If you want to gain confidence in the gym, learn how to strengthen the right muscles for badminton and feel stronger on court then the Beginner BadFit Team is 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) revers 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

Box Squat

3 x 15 @ 22.05 kg

B2

Box Jump

3 x 10 @ 12

C1

Split Squat

3 x 10 @ 6.61 kg

C2

Glute Bridge

3 x 15 @ 0 kg

C3

DB Overhead Tricep Extension

3 x 10 @ 11.02 kg

D1

Low-Incline Bench Press

5 x 5 @ 22.05 kg

D2

Med Ball Chest Pass

5 x 5

D3

Lat Pulldown

3 x 10 @ 44.09 kg

E1

Paloff Press

3 x 10 @ 22.05 kg

E2

Farmers Walk

3 x 20 @ 27.56 kg

Monday
Week 1 Day 2

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

Hex Bar Deadlift

3 x 10 @ 66.14 kg

B2

Lateral Jumps

3 x 20

C1

Barbell Lunge

3 x 5 @ 22.05 kg

C2

Back Extension

3 x 10

C3

Seated Calf Raise

3 x 15 @ 33.07 kg

D1

Overhead Press

3 x 10 @ 22.05 kg

D2

Overhead MB taps

3 x 20

E1

Seated Row

3 x 10 @ 44.09 kg

E2

Chin Up Lowers

3 x 8

F1

DB Side Bend

3 x 15 @ 11.02 kg

F2

Russian Twist

3 x 20

Thursday
Week 1 Day 5

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 Strategies 101
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

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!

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Beginner BadFIT program for Badminton
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Beginner BadFIT program for Badminton
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Beginner BadFIT program for Badminton
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Beginner BadFIT program for Badminton