Quarantine is not an excuse to remain inactive. Every day we offer you a session to do at home in order to arrive in great shape when resuming padel.

Yesterday's cladding session was an appetizer. Today we are getting to the heart of the matter. Sergio Alba, 66th player in the WPT ranking, and sports coach (we leave you his Instagram), offers us a method accessible to everyone from home: bodybuilding with paletero !

You all have a bag of padel at home, you will therefore use it to do strengthening movements. After a little warm-up (you can take a tour of the sheathing circuit yesterday, for example followed by a little running on the spot), it will be time to take your previously loaded bag. If you do not have weight at home, you can put pasta (if there was any left in your supermarket ...), bottles of water, preserves, bags of rice or legumes, in short all that weighs a little.

We offer you for today six exercises: lunges, biceps, triceps, pushups, deadlift, and finally an exercise that targets obliques and shoulders. Obviously, you will have to adapt the weights to the exercise since there is much more force for example in the deadlift than tricep extensions. It is therefore complicated to do a circuit with this backpack method.

We therefore advise you to work muscle strength / volume with this technique. So go on 3 to 6 sets of 6-15 repetitions of each exercise with 1 to 2 minutes of rest between sets (the less rehearsals you do, the more rest you need). If you wish you can do two exercises that use roughly the same weight in the backpack (biceps and triceps for example). Make sure you always have the back straight during exercises and to contract your abdominal strap well. Especially when lifting the earth (exercise at the bottom left in the second video), never round your back!

It is advisable to start with polyarticular exercises, the most expensive in energy, so start with lunges, lift soil and pumps, and finish with biceps and triceps. Good luck !

 

Xan is a fan of padel. But also rugby! And his posts are just as punchy. Physical trainer of several padel, he unearths atypical posts or deals with topical subjects. It also gives you some tips to develop your physique for the padel. Clearly, he imposes his offensive style as on the field of padel !