Strength Program Level 3 Part 1

Key Points

• Purpose: Designed for advanced players with prior gym experience, focusing on contrast training (strength + plyometric exercises) to enhance dynamic performance on the court.
• Key Points: Contrast Training: Combines a strength exercise with a dynamic/power exercise to activate and challenge large muscle groups dynamically.
• Goal: Build strength and explosiveness for better on-court performance while addressing both strength and power in one workout.
• Fatigue Management: Advanced technique due to accumulated fatigue; proper technique and body awareness are critical.
• Load Guidance: Start with weights at 5-6/10 effort. Progress to 6-8/10 effort as confidence and ability improve.
• Dynamic Exercises: Perform with maximum intensity and explosiveness for effectiveness.
• Safety: If any exercise causes pain or uncertainty, stop and seek guidance from a trainer.
• Execution: Focus on proper form and progress gradually to maximize results and prevent injury.
• Exercise Focus: Progression from goblet squat to trap bar squat, providing a safer way to lift heavier weights and build strength in the squat pattern.
• Setup: Use a trap bar, common in most gyms. Feet slightly wider than hip-width, toes pointing straight ahead. Maintain a neutral hip position, straight back, and forward gaze.
• Execution: Start Position: Step into the trap bar. Lower into a squat, keeping weight evenly distributed and torso braced. Sit back into the squat to engage hamstrings, glutes, and lower back.
• Movement: Push evenly through both feet to rise from the squat. Focus on maintaining good form and a strong core throughout.
• Breathing Technique: Inhale on the way down. Exhale forcefully on the way up during the drive against gravity.
• Progression Guidance: Begin with loads at 5-6 intensity to ensure proper technique. Gradually increase to 6-8 intensity in subsequent sessions for strength gains.
• On-Court Relevance: Mimics the low, powerful movements needed in pickleball. Encourages strong and stable habits for explosive, controlled performance.
• Focus: Dynamic power and acceleration through explosive movement, emphasizing strong push-off and controlled landing.
• Setup: Begin in a squat position (mimicking trap bar squat mechanics) with no added load.
• Execution: Start with arms swinging back while sitting into a 90-degree squat.
• Drive aggressively through the ground, extending the body and swinging the arms forward for maximum propulsion.
• Land with both feet simultaneously in a neutral position, absorbing the impact to reload and distribute the load across the body.
• Maintain a braced core and upright upper body during the landing.
• Repetitions: Perform 5 dynamic repetitions, focusing on power and precision.
• Guidelines: Commit fully to each jump for maximum effectiveness; avoid performing at reduced intensity.
• Stick each landing and maintain stability to mimic strong on-court positioning.
• Rest between sets (40 seconds to 1.5 minutes) until fully recovered.
• Coupling with A1: Perform 8 trap bar squats (A1), followed immediately by 5 broad jumps (A2).
• Complete 3 sets of this pairing, following proper rest and intensity guidelines.