Pickleball - 8 Weeks of Strength/Power/Mobility | Rebuildr
Pickleball - 8 Weeks of Strength/Power/Mobility
This 8-week program was designed with pickleball players in mind, but the benefits go far beyond the court.
The goal is to build the strength, power, mobility, balance, and rotational control needed for quick changes of direction, lateral movement, reaching, decelerating, and producing force from different positions.
You’ll complete 3 primary strength sessions each week, with an optional mobility, power, and conditioning day, plus a short pre-game warm-up you can use before playing.
The program combines traditional strength work with single-leg training, multiplanar movement, lateral and rotational power, shoulder stability, hip control, and intentional mobility. You’ll squat, hinge, push, pull, rotate, stabilize, jump, land, and move side to side — because athletic movement requires more than training in one direction.
Weeks 1–4 focus on building a strong foundation, improving movement quality, and developing control through each pattern.
Weeks 5–8 progress those same qualities with increased range of motion, pauses, eccentrics, more challenging stability demands, and more advanced power variations.
This program is a great fit for pickleball players, recreational athletes, or anyone who wants to feel stronger, quicker, more coordinated, and more capable moving in every direction.
The goal is not to leave every workout exhausted. The goal is to build a body that can produce force, absorb force, change direction, and stay strong through the movements your sport — and life — actually require.
PROGRAM STRUCTURE
3 strength days per week
1 optional mobility, power, and conditioning day
Short optional pre-game warm-up
8 weeks total
Weeks 1–4: foundation, strength, and control
Weeks 5–8: progression, increased range, and increased complexity
RPE stands for Rate of Perceived Exertion and is the scale you’ll use to guide progressive overload throughout this program.
As the weeks progress, the prescribed RPE will gradually increase. That means you should adjust the load so the set matches the intended effort for that week.
RPE 6 = about 4 reps left in the tank
RPE 7 = about 3 reps left
RPE 8 = about 2 reps left
RPE 9 = about 1 rep left
RPE 10 = maximum effort with no reps left
For example, if a set feels like an RPE 6 but the program calls for an RPE 8, increase the weight the next time you perform that exercise. If the set is already at the prescribed RPE, keep the load where it is.
Progressive overload in this program means gradually increasing the challenge over time while maintaining strong form and control.
TRAINING STYLE:
Cardiovascular FitnessStrengthPower and AgilityStabilityMobility
FOCUSES ON:
Full Body
PROGRAM GOAL:
Build strength, power, mobility, balance, rotational control, and the ability to produce and absorb force in multiple directions.
WHO THIS IS FOR:
Designed for pickleball players, recreational athletes, and anyone who wants to move with more strength, speed, coordination, and confidence in multiple planes.
WHAT IS THIS PROGRAM:
An 8-week athletic strength program with 3 primary training days per week, plus an optional mobility/power/conditioning day and optional pre-game warm-up. Weeks 1–4 build strength and control; Weeks 5–8 progress range of motion, stability, eccentrics, pauses, and power.
Week 1: RPE 6-7/10
Today’s session combines mobility, power, strength, and rotational control with an emphasis on movement qualities that transfer well to pickleball.
You’ll begin with hip mobility and integrated trunk movement before moving into a depth drop to lateral bound to train single-leg force absorption and lateral power.
The main strength work pairs a barbell front squat with a single-leg hinge to knee drive to build lower-body strength, balance, and hip control.
Upper-body work includes chin-ups for vertical pulling strength and a rotational side plank to challenge trunk control through rotation.
You’ll finish with a half-kneeling landmine press paired with a contralateral band row, followed by a B-Stance RDL to reinforce coordinated upper- and lower-body strength.
Move with control during the strength work and with speed and intent during the power movement.
A1)
90/90 Step up with weight overhead
Left: 2 sets · Right: 2 sets
A2)
Sit Back and Kick Through
2x16
B)
Depth Drop to Lateral Bound with Med Ball
Left: 2 sets · Right: 2 sets
C1)
BB Front Squat
3x10
C2)
Single Leg Hinge to Knee Drive
Left: 2 sets · Right: 2 sets
D1)
Chin Ups
3x5
D2)
Side Plank with Rotation using foam roller
Left: 2 sets · Right: 2 sets
E1)
Half Kneeling Landmine Press With Contralateral Band Row
I help people build strength and move with confidence when pain, fear, or conflicting fitness advice has kept them from enjoying movement.
Profession:
Personal Trainer
Location:
Riverside, CA
Languages:
English
Accepts Clients:
Online and In-Person
TRAINING STYLE:
Cardiovascular FitnessStrengthPower and AgilityStabilityMobility
SPECIALISES IN TRAINING:
Full Body
Every workout and training phase is organized so you know what to complete each week.
Video Demos
Every movement in your training session can include a demo video, so there is less guessing around what to do or how to do it.
Delivered through Rebuildr
Delivered through the Rebuildr app, which lets you log your workouts easily, helping you track your progress and stay on course with simple, step-by-step guidance.
