Racquetball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Racquetball Workout Plan

Racquetball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Racquetball Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Racquetball Chest, Shoulders & Core Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
1 sets, 00:01:00
1 00:01:00 --:--
--
--
3 sets, 25 reps, 01:00 rest
3 25 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

These three workouts are designed to help tone your body and aide in becoming a better racquetball player.

Whether you play racquetball competitively, for enjoyment, or to get into better shape this workout is for you. This workout is designed to help you get into better shape, but also develop the muscles that are utilized in racquetball. As a racquetball player you need both quickness and explosiveness to be successful. This racquetball workout is designed to improve your quickness and explosiveness.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Racquetball Training Program is a great conditioning plan that can be used by anyone looking to enhance their level of play or just get in better shape. The program utilizes the best exercises for racquetball performance. Whether you play competitively, as recreation, or are just beginning to... more

The Racquetball Training Program is a great conditioning plan that can be used by anyone looking to enhance their level of play or just get in better shape. The program utilizes the best exercises for racquetball performance. Whether you play competitively, as recreation, or are just beginning to get into the sport, this workout can help you make every aspect of your game better.

Training for Racquetball

There are three workouts contained within the Racquetball Workout Plan, each to be performed one time per week. These workouts are the Chest, Shoulders, and Core Workout, the Total Body Workout, and the Resistance Band Workout. Racquetball weight training is about increasing explosive power and speed. Each of these workouts will help you in accomplishing this goal.

Core work is a critical part of your racquetball weightlifting regimen. The core muscles will provide the primary power point for starting, stopping, pivoting, and swinging. If you have not done a lot of core work in the past, you may find this portion challenging. Stick with the plan, though, and you will see and feel great rewards for your work.

Resistance and Form

Make sure you choose appropriate weights for your training and do not lift too heavy. You want to push yourself in a way that allows you to gain strength, but not so hard that you suffer soreness. The resistance bands are fabulous tools for maintaining constant tension throughout the entire move. Make sure you understand how to use them properly to get the most out of your workouts.

Racquetball Conditioning

The design of the workouts contained in the Racquetball Training Program does not provide for long rest periods. Total racquetball fitness is a combination of strength and cardiovascular endurance. You should not rest longer than directed when performing these workouts.

Depending on how often you play, you may wish to add some cardio activity on days between racquetball weight training sessions. Interval training would serve best to mimic the demands placed on the body during racquetball exercise. If you are truly looking to improve performance, focus on sprints, forward movements and lateral movements that will carry over to actual play.

Time Away

Do not forget to take time away from all activity and training at regular intervals. Even with a moderate exercise plan, the body needs a break. You should aim for at least 1-2 full days off per week, along with a week off from all training every 4-8 weeks.

Strength, speed, explosiveness, and gaining a high level of overall fitness are just some of the benefits the Racquetball Workout Plan has to offer. Combine this program with a healthy diet and you have a recipe for wellness for years to come. If you are ready to take your racquetball conditioning and fitness to an all new level, then get started on this plan today!

Racquetball Total Body Workout

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Workout Plan Logging
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Lats / Beginner
2 sets, 10 reps
2 10 -- --:--
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps
2 10 --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Use the five minutes on the stationary bike to get loose and warmed up for the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Racquetball Training Program is a great conditioning plan that can be used by anyone looking to enhance their level of play or just get in better shape. The program utilizes the best exercises for racquetball performance. Whether you play competitively, as recreation, or are just beginning to... more

The Racquetball Training Program is a great conditioning plan that can be used by anyone looking to enhance their level of play or just get in better shape. The program utilizes the best exercises for racquetball performance. Whether you play competitively, as recreation, or are just beginning to get into the sport, this workout can help you make every aspect of your game better.

Training for Racquetball

There are three workouts contained within the Racquetball Workout Plan, each to be performed one time per week. These workouts are the Chest, Shoulders, and Core Workout, the Total Body Workout, and the Resistance Band Workout. Racquetball weight training is about increasing explosive power and speed. Each of these workouts will help you in accomplishing this goal.

Core work is a critical part of your racquetball weightlifting regimen. The core muscles will provide the primary power point for starting, stopping, pivoting, and swinging. If you have not done a lot of core work in the past, you may find this portion challenging. Stick with the plan, though, and you will see and feel great rewards for your work.

Resistance and Form

Make sure you choose appropriate weights for your training and do not lift too heavy. You want to push yourself in a way that allows you to gain strength, but not so hard that you suffer soreness. The resistance bands are fabulous tools for maintaining constant tension throughout the entire move. Make sure you understand how to use them properly to get the most out of your workouts.

Racquetball Conditioning

The design of the workouts contained in the Racquetball Training Program does not provide for long rest periods. Total racquetball fitness is a combination of strength and cardiovascular endurance. You should not rest longer than directed when performing these workouts.

Depending on how often you play, you may wish to add some cardio activity on days between racquetball weight training sessions. Interval training would serve best to mimic the demands placed on the body during racquetball exercise. If you are truly looking to improve performance, focus on sprints, forward movements and lateral movements that will carry over to actual play.

Time Away

Do not forget to take time away from all activity and training at regular intervals. Even with a moderate exercise plan, the body needs a break. You should aim for at least 1-2 full days off per week, along with a week off from all training every 4-8 weeks.

Strength, speed, explosiveness, and gaining a high level of overall fitness are just some of the benefits the Racquetball Workout Plan has to offer. Combine this program with a healthy diet and you have a recipe for wellness for years to come. If you are ready to take your racquetball conditioning and fitness to an all new level, then get started on this plan today!

Racquetball Resistance Band Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Biceps / Beginner
3 sets, 12 reps, 00:30 rest
3 12 00:30
Triceps / Beginner
3 sets, 12 reps, 00:30 rest
3 --:--:-- 12 00:30
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 12 00:30
--
--
3 sets, 12 reps, 00:30 rest
3 12 00:30
--
--
3 sets, 15 reps, 00:30 rest
3 15 00:30
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
--
--
3 sets, 12 reps, 00:30 rest
3 12 -- 00:30
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Be sure you choose a resistance that will challenge you for the prescribed reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Racquetball Training Program is a great conditioning plan that can be used by anyone looking to enhance their level of play or just get in better shape. The program utilizes the best exercises for racquetball performance. Whether you play competitively, as recreation, or are just beginning to... more

The Racquetball Training Program is a great conditioning plan that can be used by anyone looking to enhance their level of play or just get in better shape. The program utilizes the best exercises for racquetball performance. Whether you play competitively, as recreation, or are just beginning to get into the sport, this workout can help you make every aspect of your game better.

Training for Racquetball

There are three workouts contained within the Racquetball Workout Plan, each to be performed one time per week. These workouts are the Chest, Shoulders, and Core Workout, the Total Body Workout, and the Resistance Band Workout. Racquetball weight training is about increasing explosive power and speed. Each of these workouts will help you in accomplishing this goal.

Core work is a critical part of your racquetball weightlifting regimen. The core muscles will provide the primary power point for starting, stopping, pivoting, and swinging. If you have not done a lot of core work in the past, you may find this portion challenging. Stick with the plan, though, and you will see and feel great rewards for your work.

Resistance and Form

Make sure you choose appropriate weights for your training and do not lift too heavy. You want to push yourself in a way that allows you to gain strength, but not so hard that you suffer soreness. The resistance bands are fabulous tools for maintaining constant tension throughout the entire move. Make sure you understand how to use them properly to get the most out of your workouts.

Racquetball Conditioning

The design of the workouts contained in the Racquetball Training Program does not provide for long rest periods. Total racquetball fitness is a combination of strength and cardiovascular endurance. You should not rest longer than directed when performing these workouts.

Depending on how often you play, you may wish to add some cardio activity on days between racquetball weight training sessions. Interval training would serve best to mimic the demands placed on the body during racquetball exercise. If you are truly looking to improve performance, focus on sprints, forward movements and lateral movements that will carry over to actual play.

Time Away

Do not forget to take time away from all activity and training at regular intervals. Even with a moderate exercise plan, the body needs a break. You should aim for at least 1-2 full days off per week, along with a week off from all training every 4-8 weeks.

Strength, speed, explosiveness, and gaining a high level of overall fitness are just some of the benefits the Racquetball Workout Plan has to offer. Combine this program with a healthy diet and you have a recipe for wellness for years to come. If you are ready to take your racquetball conditioning and fitness to an all new level, then get started on this plan today!

23 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Leg Press Machine
Show All

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Racquetball Workout Plan

23 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Leg Press Machine
Show All