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Pickleball Conditioning

by Beni Delaval
1 athletes joined

Program Description

Full body workouts with a focus on strength, power and endurance for pickleball.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2025 06:08
  • Last Edited
    Aug 12, 2025 12:20

Summary

Elevate your game with the Pickleball Conditioning program, a focused 6-week journey designed to enhance your agility, strength, and endurance on the court. Committing just two days a week, you'll engage in a dynamic blend of cardio, strength training, and flexibility exercises tailored specifically for pickleball enthusiasts. From cycling to dynamic stretching and targeted core work, this program ensures you build the stamina and power needed to dominate your matches. Get ready to transform your performance and enjoy every moment of the game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Glutes
11.8%
Quadriceps
11%
Hamstrings
10.1%
Abs
8.7%
Lats
8.7%
Biceps
6.3%
Cardio
4.8%
Other
4.8%
Lower Back
4.3%
Triceps
3.9%
Calves
2.4%
Chest
2.4%
Stretching
2.4%
Rear Delts
2.4%
Forearms
1%
Front Delts
1%
Middle Delts
1%
Abductors
0.5%
Adductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Crunch (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Crunch (Exercise Ball)
3
10 reps
RPE 8
5
Quadruped
3
10 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
7
Lunge (Dumbbell)
3
10 reps
RPE 8
8
Standing Calf Raise
3
15 reps
RPE 8
9
Lat Pulldown
3
10 reps
RPE 8
10
Hamstring Curl
3
10 reps
RPE 8
11
Seated Row (Cable)
3
10 reps
RPE 8
12
Bench Press (Dumbbell)
3
10 reps
RPE 8
13
Lying Tricep Extension (Dumbbell)
3
10 reps
RPE 8
14
Shrug (Dumbbell)
3
10 reps
RPE 8
15
Cycling
1
3 mins
RPE 3
16
Static Stretching
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Plank
3
1 mins
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
5
Partial Squat
3
10 reps
RPE 8
6
Alternating Lunge with Rotation
3
10 reps
RPE 8
7
Crab Walk
3
10 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 3
9
Wood Chop
3
10 reps
RPE 3
10
Lying Reverse Fly
3
10 reps
RPE 8
11
Rotational Snatch (Dumbbell)
3
10 reps
RPE 8
12
Tennis Row
3
10 reps
RPE 8
13
Cycling
1
3 mins
RPE 3
14
Static Stretching
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Crunch (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Crunch (Exercise Ball)
3
10 reps
RPE 8
5
Quadruped
3
10 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
7
Lunge (Dumbbell)
3
10 reps
RPE 8
8
Standing Calf Raise
3
15 reps
RPE 8
9
Lat Pulldown
3
10 reps
RPE 8
10
Hamstring Curl
3
10 reps
RPE 8
11
Seated Row (Cable)
3
10 reps
RPE 8
12
Bench Press (Dumbbell)
3
10 reps
RPE 8
13
Lying Tricep Extension (Dumbbell)
3
10 reps
RPE 8
14
Shrug (Dumbbell)
3
10 reps
RPE 8
15
Cycling
1
3 mins
RPE 3
16
Static Stretching
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Plank
3
1 mins
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
5
Partial Squat
3
10 reps
RPE 8
6
Alternating Lunge with Rotation
3
10 reps
RPE 8
7
Crab Walk
3
10 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 3
9
Wood Chop
3
10 reps
RPE 3
10
Lying Reverse Fly
3
10 reps
RPE 8
11
Rotational Snatch (Dumbbell)
3
10 reps
RPE 8
12
Tennis Row
3
10 reps
RPE 8
13
Cycling
1
3 mins
RPE 3
14
Static Stretching
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Crunch (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Crunch (Exercise Ball)
3
10 reps
RPE 8
5
Quadruped
3
10 reps
RPE 8
6
Leg Press
3
10 reps
RPE 8
7
Lunge (Dumbbell)
3
10 reps
RPE 8
8
Standing Calf Raise
3
15 reps
RPE 8
9
Lat Pulldown
3
10 reps
RPE 8
10
Hamstring Curl
3
10 reps
RPE 8
11
Seated Row (Cable)
3
10 reps
RPE 8
12
Bench Press (Dumbbell)
3
10 reps
RPE 8
13
Lying Tricep Extension (Dumbbell)
3
10 reps
RPE 8
14
Shrug (Dumbbell)
3
10 reps
RPE 8
15
Cycling
1
3 mins
RPE 3
16
Static Stretching
1
10 mins
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Plank
3
1 mins
RPE 8
4
Side Plank
3
0.5 mins
RPE 8
5
Partial Squat
3
10 reps
RPE 8
6
Alternating Lunge with Rotation
3
10 reps
RPE 8
7
Crab Walk
3
10 reps
RPE 8
8
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 3
9
Wood Chop
3
10 reps
RPE 3
10
Lying Reverse Fly
3
10 reps
RPE 8
11
Rotational Snatch (Dumbbell)
3
10 reps
RPE 8
12
Tennis Row
3
10 reps
RPE 8
13
Cycling
1
3 mins
RPE 3
14
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
5
Front Squat (Dumbbell)
3
10 reps
RPE 8
6
Cable Kick
3
10 reps
RPE 8
7
Tennis Lunge
3
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
9
Glute Bridge Hold
3
10 reps
RPE 8
10
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
11
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
12
Bicep Curl (Dumbbell)
3
10 reps
RPE 3
13
Shoulder Punch
3
10 reps
RPE 8
14
Cycling
1
3 mins
RPE 3
15
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Box Jump
4
5 reps
RPE 8
4
Alley Hop
3
8 reps
RPE 8
5
Granny Toss
1
8 reps
RPE 8
6
Forehand/Backhand Toss
3
10 reps
RPE 8
7
Wall Dribble
3
0.5 mins
RPE 8
8
Light Jog
1
3 mins
RPE 3
9
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
5
Front Squat (Dumbbell)
3
10 reps
RPE 8
6
Cable Kick
3
10 reps
RPE 8
7
Tennis Lunge
3
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
9
Glute Bridge Hold
3
10 reps
RPE 8
10
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
11
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
12
Bicep Curl (Dumbbell)
3
10 reps
RPE 3
13
Shoulder Punch
3
10 reps
RPE 8
14
Cycling
1
3 mins
RPE 3
15
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Box Jump
4
5 reps
RPE 8
4
Alley Hop
3
8 reps
RPE 8
5
Granny Toss
1
8 reps
RPE 8
6
Forehand/Backhand Toss
3
10 reps
RPE 8
7
Wall Dribble
3
0.5 mins
RPE 8
8
Light Jog
1
3 mins
RPE 3
9
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
4
Oblique Knees To Chest (Exercise Ball)
3
10 reps
RPE 8
5
Front Squat (Dumbbell)
3
10 reps
RPE 8
6
Cable Kick
3
10 reps
RPE 8
7
Tennis Lunge
3
10 reps
RPE 8
8
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 8
9
Glute Bridge Hold
3
10 reps
RPE 8
10
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
11
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
12
Bicep Curl (Dumbbell)
3
10 reps
RPE 3
13
Shoulder Punch
3
10 reps
RPE 8
14
Cycling
1
3 mins
RPE 3
15
Static Stretching
1
10 mins
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
3 mins
RPE 3
2
Dynamic Stretching
1
4 mins
RPE 3
3
Box Jump
4
5 reps
RPE 8
4
Alley Hop
3
8 reps
RPE 8
5
Granny Toss
1
8 reps
RPE 8
6
Forehand/Backhand Toss
3
10 reps
RPE 8
7
Wall Dribble
3
0.5 mins
RPE 8
8
Light Jog
1
3 mins
RPE 3
9
Static Stretching
1
10 mins
RPE 3
Week 1
1 / 6 Weeks
Day 1
1
Cycling
1 Set
3 mins
@3
2
Dynamic Stretching
1 Set
4 mins
@3
3
Crunch (Exercise Ball)
3 Sets
10 Reps
@8
4
Oblique Crunch (Exercise Ball)
3 Sets
10 Reps
@8
5
Quadruped
3 Sets
10 Reps
@8
6
Leg Press
3 Sets
10 Reps
@8
7
Lunge (Dumbbell)
3 Sets
10 Reps
@8
8
Standing Calf Raise
3 Sets
15 Reps
@8
9
Lat Pulldown
3 Sets
10 Reps
@8
10
Hamstring Curl
3 Sets
10 Reps
@8
11
Seated Row (Cable)
3 Sets
10 Reps
@8
12
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
13
Lying Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8
14
Shrug (Dumbbell)
3 Sets
10 Reps
@8
15
Cycling
1 Set
3 mins
@3
16
Static Stretching
1 Set
10 mins
@3
Day 2
1
Cycling
1 Set
3 mins
@3
2
Dynamic Stretching
1 Set
4 mins
@3
3
Knees To Chest (Exercise Ball)
3 Sets
10 Reps
@8
4
Oblique Knees To Chest (Exercise Ball)
3 Sets
10 Reps
@8
5
Front Squat (Dumbbell)
3 Sets
10 Reps
@8
6
Cable Kick
3 Sets
10 Reps
@8
7
Tennis Lunge
3 Sets
10 Reps
@8
8
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8
9
Glute Bridge Hold
3 Sets
10 Reps
@8
10
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
11
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
12
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@3
13
Shoulder Punch
3 Sets
10 Reps
@8
14
Cycling
1 Set
3 mins
@3
15
Static Stretching
1 Set
10 mins
@3