Padel conditioning program · 12 weeks

Hit harder. Move faster. Keep your elbow happy.

A 12-week gym program for padel players, written by a Performance Physiotherapist. Three gym sessions a week for strength, rotational power and speed, plus a short daily elbow routine.

12 weeks
3 gym days
5-day Elbow Armour
58 illustrated exercises
Excel tracker

194 AED (≈ US$53) · one-time · instant download

Cover of Elite Padel, a 12-week padel conditioning program by RecoveryPro

Padel asks a lot from a body that only plays padel.

Fast lateral moves, quick stops, overhead smashes and hundreds of wrist and forearm efforts a match. Most players just play more, and leave the gym out or treat it as an afterthought.

When the legs, trunk and shoulder aren't strong enough for the sport, the load often ends up in the elbow and forearm. Lateral elbow pain is common in padel players.

Three parts. One stronger game.

Gym 1 + 2

Strength & rotational power

Lower body, upper body and shoulder work built around the movements padel asks for: rotate, push off, reach overhead.

Gym 3

Speed & athletic conditioning

Line hops, acceleration and deceleration, landings and spinal mobility. Court drills stay with your padel coach.

5 days a week

Elbow Armour

A 10–15 minute forearm and wrist routine. A heavy version after the gym, a light version as your warm-up before padel.

Your week

Built around your padel, not instead of it.

Three gym sessions of 45–60 minutes. Elbow Armour on 5 days.

MonGym 1Lower & rotational powerElbow Armour A
TuePadelPlayElbow Armour B
WedGym 2Upper & shoulderElbow Armour A
ThuPadelPlayElbow Armour B
FriGym 3Speed & conditioningElbow Armour A
SatPadelPlay or matchOptional B
SunRestRecover

The 12 weeks

Each block builds on the last, with a lighter reset week in the middle.

FoundationWeeks 1–2
Learn the lifts, find your loads, isometric forearm holds
BuildWeeks 3–5
Pyramid sets on the main lifts, slow heavy forearm loading
ResetWeek 6
A third less volume so your body catches up
IntensifyWeeks 7–10
Heavier top sets, more power, faster forearm work
PeakWeek 11
The hardest week, with match-intensity conditioning
Test & ReloadWeek 12
Single-leg hop for distance (left vs right), 5-10-5 shuttle, trap-bar 3-rep max and wrist extension endurance, so you can see what changed

What's inside

PDF · 48 pages

The Program

All 12 weeks, the three gym sessions, Elbow Armour A and B, the week 12 tests, and a physio page on managing lateral elbow pain.

In the PDF

Exercise annex

58 exercises, each with start and finish illustrations, 3 coaching cues, a common mistake and a swap.

Excel

The Tracker

Loads for every session, Elbow Armour loads, an elbow pain score, padel hours per week and your test results, including left-vs-right hop symmetry.

Equipment: a standard gym. For Elbow Armour: light dumbbells (2–8 kg), a resistance band, a FlexBar or a rolled towel, and a hammer or loadable wrist bar.

Is it right for you?

It's for you if

You play padel 2–4 times a week
You've trained in a gym for at least 6 months
You want more power, speed and resilience on court
You want a plan that looks after your elbow while you train

It's not for you if

You're new to the gym (you need at least 6 months of regular training first)
You have elbow, shoulder or knee pain now (get it assessed first, or book a Consultation)
You want on-court technique or drills (that's your padel coach's job)

Who wrote it

Written by a Performance Physio who works with athletes

Kurt Nicholas Micallef is a Performance Physiotherapist with 15+ years across physiotherapy, rehabilitation, strength and conditioning and elite sport.

MSc Physiotherapy & Rehabilitation · MSc Sports Performance & Athlete Health · BSc Sports Therapy

Padel conditioning program · 12 weeks

Elite Padel

194 AED≈ US$53 · one-time

The 48-page Program with the illustrated exercise annex, and the Tracker
Instant download, yours to keep
Works alongside your padel coaching

Written by a Performance Physiotherapist
Instant download · PDF + Excel tracker
Questions before you buy? hello@rprecoverypro.com, reply within 24 h

Elbow or shoulder already sore? Book a 1:1 video call (250 AED).

Questions

I already have a padel coach. Is this still useful?

Yes. Your coach handles technique and court drills. Elite Padel covers the gym side: strength, power, speed and elbow care. The two fit together.

How much time does it take?

Three gym sessions of 45–60 minutes, plus 10–15 minutes of Elbow Armour on 5 days. On gym days Elbow Armour comes straight after the session, and on padel days it's your warm-up.

I play 4 times a week. Will this tire me out?

The program is written for players who play 2–4 times a week. It includes a lighter reset week (week 6), and the Tracker records your padel hours so you can see your total load.

I have lateral elbow pain right now. Can I start?

If your elbow hurts now, get it assessed first. The Program has a physio page on managing lateral elbow pain, but it doesn't replace an assessment.

What equipment do I need?

A standard gym, plus light dumbbells (2–8 kg), a resistance band, a FlexBar or a rolled towel, and a hammer or loadable wrist bar for Elbow Armour.

I'm a beginner in the gym.

It's built for players with at least 6 months of regular gym training. If that's not you yet, The 3-Day Split is a better place to start.

Will it stop me getting injured?

No program can prevent injury, and Elite Padel doesn't claim to. It gives you a structured plan for strength, power and forearm conditioning, and a simple way to track your training and padel load. If something hurts, stop and get it assessed.

How do I get it?

Right after payment you get the download links on screen and by email: the Program PDF and the Tracker. They're yours to keep.

Can I get a refund?

As a digital download, all sales are final. You can look at sample pages before you buy ("Peek inside"), and email hello@rprecoverypro.com with any question first. We reply within 24 hours.

Your padel game, built in the gym.

Elite Padel provides general training education. It is not medical advice or an individual prescription. If you have pain or an injury, get assessed before starting, and stop and seek help if something feels wrong.