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
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Warm-Up

A

Side Lying Clocks x6e.s Clams x20e.s - Add theraband around knees if no band is too easy Arabesque to knee hug x6e.s - Keep stance leg strong as you transition through to the knee hug Scapula push-up x10 - Keep body flat and pull shoulder blades together while keeping neck long and core tight x2 rounds through

B1

Barbell Deadlift

3 x 10 @ 44.09, 55.12, 66.14 kg

B2

Vertical Jump and Land

3 x 6

C1

DB Lateral Lunge

3 x 10

C2

DL standing Calf Raise

3 x 10

D1

SA Bent Over Row

3 x 10

D2

DB Bench Press

3 x 10

Core Circuit

E

Core circuit: 10x Toe touches 10x Heel touches 10x Plank hip twist (total) 2 sets

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

Prep

A

Warm-Up 3.2

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

B1

Leg Press

3 x 10

B2

Depth Jump

3 x 6

C1

Goblet Squat

3 x 10

C2

SL KB Tib Ant Raise

3 x 10

D1

SA Lat Pull Down

3 x 10

D2

Push-Up

3 x 10

Circuit

E

Elbow Plank Rotation Circuit - complete on knees or toes 20s Front Plank 20s Right Side Plank 20s Front plank 20s Left Side Plank Elbow under shoulders Keep body in one line (don't drop hips or lift too high) Adjust the time durations as necessary (shorter or longer)

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!

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
screenshot1
Beginner BadFIT program for Badminton
screenshot2
Beginner BadFIT program for Badminton
screenshot3
Beginner BadFIT program for Badminton