Strength Program Intro

Key Points

• Importance of Strength Training:
  Builds muscle strength to support joints, enhance power, and enable dynamic movement on the pickleball court. Essential for improving power (strength × speed), preventing injuries, and maintaining joint health.
• Technique is Key:
  Proper technique is crucial to avoid injury and maximize the effectiveness of each exercise. Focus on maintaining correct form throughout all movements.
• Challenging the Muscles:
  Fatigue the muscles with good technique by performing movements slowly and with resistance. Fatigue leads to muscle recovery and adaptation, building greater strength over time.
• Program Levels:
  Level 1: Beginner to intermediate level exercises.
  Level 2: Intermediate to advanced movements.
  Level 3: Advanced, with more explosive exercises approaching pro-level intensity.
  Start at Level 1 and progress sequentially to ensure proper strength development.
• Exercise Pairing:
  Exercises are grouped into pairs (e.g., A1/A2, B1/B2) with a methodical sequence. Follow the sequences to build strength systematically across targeted muscle groups.
• Focus on Progression:
  Gradually increase resistance and intensity while maintaining proper form. Allow time for muscle recovery and adaptation to achieve optimal results.