Mario Wongsuwan
Padel Training Blueprint
Simple and effective weekly structure to become a complete padel player.
🎯 Main Goals
- Improve explosive movement and first-step speed.
- Build a strong and safe shoulder for overheads.
- Increase rotational power for vibora, bandeja & bajada.
- Develop defensive consistency (glass exits + lobs).
- Strengthen match endurance and decision-making under fatigue.
🏋️ Gym & Strength Plan
Lower Body (2× / week)
- Trap Bar Deadlift – 4×5
- Bulgarian Split Squat – 4×6 each leg
- Lateral Lunges – 3×8
- Box Jumps – 4×5
- Nordic Hamstring – 3×4
Upper Body (2× / week)
- Pull-Ups – 4×6–8
- Incline Dumbbell Press – 3×8
- Cable Rotational Push – 3×10 each side
- Single-Arm Row – 3×10
Shoulder / Injury Prevention (every session)
- Face pulls – 3×12
- Y-raises – 3×12
- Band external rotation – 3×12
Core (3× / week)
- Pallof Press – 3×12
- Woodchoppers – 3×10
- Knee Raises – 3×12
Keep all reps clean – no ego lifting.
📅 Weekly Training Plan
Monday – Strength + Consistency
Gym: Lower Body
Court: Control session (cross-court, lobs, defence)
Tuesday – Speed + Attack
Footwork: Ladders, direction change
Court: Smash, bandeja, vibora
Wednesday – Strength + Defence
Gym: Upper Body
Court: Glass exits, defensive lobs, bajada
Thursday – Conditioning + Net Game
Conditioning: 15 sec on / 45 sec rest × 15
Court: Transition + volleys
Friday – Strength + Match Play
Gym: Lower Body (power focus)
Court: Match sets + tie-breaks
Saturday – Mixed Light Session
Technical + short conditioning
Sunday – Rest
Mobility only