Some of you have waited impatiently for the arrival of the raclette season and are now preparing to open their Advent calendar. All these pleasures, if they are always good morale, can have a little more negative effects on your physical condition.

Rather than "endure" the holiday season, you could take advantage of this period to improve yourself physically and avoid getting out of shape at the first tournament you will do in January.

Do not wait until the first of January to get started with the right resolutions, start a little physical preparation now. Why not take advantage of the extra calories you will ingest during the holidays to start a muscle gain? Of course, you do not need to forge a physics to the Teddy Riner to perform at the padel, but we realize that some WPT players have relatively massive physics (Agustín Gómez Silingo, Mati Díaz, Pablo Lima ...). A well-controlled muscle gain can help you gain power and protect your joints. So you can take advantage of the next five weeks to do some work to increase muscle mass in the weight room and maximize your results.

In order to progress to padel, the preferred exercises will be poly-articular (squat, deadlift, bench press, weightlifting movements ...) in particular because they develop more strength and will work more heart muscle. Isolation exercises are not to be discarded: they can be very useful to specifically strengthen areas prone to injury in padel players, for example forearms. We can imagine a weight training program like this: two or three sessions per week composed of 3 polyarticular exercises on which we will realize 4 6 series of 10-12 repetitions and if necessary one or two exercises of assistance. We will add at least one session per week of cardio, for those who have difficulty developing their legs, the split on bike can be a good option. We will begin each session with a good warm up and a little sheathing. For novices, do not hesitate to ask a professional to teach you the right technique for each exercise to avoid injuries! The sessions may be followed by a small padel training, in order to transfer gains on the field and avoid a degradation of the technique induced by the increase in strength.

For those who do not want to gain weight, it will be necessary to focus the training on the cardio in order to burn a maximum of calories. For this the fractional seems the best option. One can imagine two High Intensity Interval Training (HIIT) and one running or cycling session per week. A classic HIIT session consists, after a good warm up, of a sequence of 4 to 5 exercises in fractional. We will choose the time that interests us, for example 40 seconds of effort, 20 seconds of rest. We will make 3 at 5 series of this sequence. Concerning the exercises, for the padel, one can choose the squat in all its variants, the skipping rope, the burpees, the not hunted, the work of supports etc.

We wish you courage as the end-of-year holidays approach and keep in mind that a large meal requires a longer digestion time, so be careful not to train just after eating!

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