Pickleball Longevity & Injury Prevention Program

Program Overview

• Duration: 12 weeks
• Frequency: 4 workouts per week
• Focus Areas: Mobility, strength, core stability, balance, endurance, and cardiovascular fitness
• Periodization: Three 4-week progressive phases
• Workout Duration: 45-60 minutes per session

PROGRESSION DETAILS

Each week, athletes should progress by making one of the following adjustments:

• Weeks 1-4 (Foundation): Increase reps by 1-2 per set while maintaining weight.
• Weeks 5-8 (Strength & Endurance): Increase weight by 5-10% weekly while keeping reps the same. Decrease rest time by 5 sec per week.
• Weeks 9-12 (Power & Performance): Maintain heavier weights, execute explosive movements with faster execution. Increase difficulty of agility/cardio exercises.

WORKOUT STRUCTURE & PERIODIZATION

The program is divided into three progressive 4-week phases using a periodization model:

Phase 1 (Weeks 1-4) – Foundation & Movement Quality

• Goal: Improve mobility, stability, and proper movement patterns
• Intensity: Light to moderate weight (~50-60% of max effort)
• Progression: Add 1-2 reps per set each week, maintain rest periods
• Exercise Variation: Core bodyweight and resistance band exercises with a focus on technique

Phase 2 (Weeks 5-8) – Strength & Endurance Development

• Goal: Increase muscular strength and cardiovascular endurance
• Intensity: Moderate to heavy weight (~60-75% of max effort)
• Progression: Increase weight by 5-10% weekly, reduce rest time by 5 sec per week
• Exercise Variation: Introduce free weights, resistance machines, and more dynamic movements

Phase 3 (Weeks 9-12) – Power & Sport-Specific Performance

• Goal: Improve speed, agility, and explosive movements
• Intensity: Heavy weight (~75-85% of max effort) and dynamic movements
• Progression: Increase weight by 5%, focus on faster execution for power exercises
• Exercise Variation: Explosive movements, plyometrics, and advanced functional drills

Warm-ups and Cool-downs included. 

Disclaimer: This program is for educational purposes only. Consult with a healthcare professional or certified fitness coach before beginning any exercise regimen. Due to the inherent nature of pickleball and exercise, injury is not truly preventable. If you experience pain or discomfort during any exercise, stop immediately and seek professional guidance.