Sport-Specific
Court Athlete — Racket-Sport Resilience
Eight weeks alongside your court time. Two required sessions plus a third in the weeks you play twice or less. Unilateral strength, calf and cuff work first, then multidirectional jumping on a counted ground-contact budget that climbs from forty to eighty. Dumbbells and bands.
- Category
- Sport-Specific
- Length
- 8 weeks
- Frequency
- 3 days/week
- Est. session
- 55–75 min
Last updated: June 2026
About this program
A strength block for someone who already plays. Pickleball, tennis and padel are lateral, overhead and stop-start sports played almost entirely by people who have never trained for them, and the complaints that follow are predictable: the front knee, the Achilles, the back of the hitting shoulder. This program builds capacity in those three tissues first and only then asks them to be springy, on a jumping dose you count rather than guess.
Written for recreational players roughly thirty-five to sixty-five who play two to four times a week and have never done structured strength work. It is not a treatment plan. If you have pain that already limits your play, a known rotator-cuff tear or a previous Achilles rupture, see a clinician before you start this. It is also not off-season field-sport preparation — if you are between seasons and want general athletic development, take Athletic Power & Speed instead. Squatly does not prescribe your court time; every week says where these sessions go around it.
Grounded in our Volume Management, Progressive Overload and Fatigue & Recovery frameworks: plyometric work is dosed by ground contacts because contacts, not sets, are what a tendon counts; the Achilles gets both a straight-knee and a bent-knee exposure because the calf and the soleus load at different knee angles; and one plane of movement is added per week rather than all at once. Recreational pickleball fracture rates rose roughly ninety-fold between 2002 and 2022, with most of those injuries in players aged sixty to sixty-nine — capacity before elasticity is the sequence those numbers argue for.
Expect two weeks with no jumping, four weeks where contacts climb from forty to eighty with a new plane each week, one week at competition tempo, and a taper into a re-test of the numbers you record in week one.
Sport-Specific · 8 weeks · 3 days/week
Start to finish
- Frequency
- 3 days/week
- Per session
- 55–75 min
Who it's for
Four ways to tell at a glance whether this block belongs in your week.
- 01The goal
- Eight weeks alongside your court time.
- 02The commitment
- A focused two-to-three days a week
- 03The arc
- 8 weeks, 4 phases that build and reset
- 04The coaching
- Your coach drives the plan forward — it reads each session and moves you up the moment the work gets easier, so you keep progressing
How it progresses
8 weeks across 4 phases — your coach watches the effort in your logged sets and moves the weight up the moment a load starts getting easier, so you keep climbing instead of waiting on the calendar.
- Weeks 1–260Intensity
Phase 1 · Standard
Capacity
Two weeks of loading with deliberately zero plyometrics. One-leg strength, both calf angles, posterior cuff volume, and three baseline numbers recorded in week 1.
- Weeks 3–662Intensity
Phase 2 · Accumulation
Elastic Entry
Jumping enters on a capped contact budget of forty, sixty, seventy and eighty. One new plane per week: sideways, then deceleration, then diagonal and rotational, then change of direction.
- Weeks 7–782Intensity
Phase 3 · Intensification
Court Tempo
One week at competition speed. Same contact ceiling, maximal intent per contact, longer rests, and strength volume trimmed to pay for it.
- Weeks 8–888Intensity
Phase 4 · Testing
Taper & Re-test
A cut-down week ending in a re-take of the three week-1 numbers, run on normal legs rather than fresh ones.
Sessions in this program
The individual workouts this program schedules through the week — open any session for its full exercise list, sets, and coaching notes.
Why your coach builds it this way
A strength block for someone who already plays. Pickleball, tennis and padel are lateral, overhead and stop-start sports played almost entirely by people who have never trained for them, and the complaints that follow are predictable: the front knee, the Achilles, the back of the hitting shoulder. This program builds capacity in those three tissues first and only then asks them to be springy, on a jumping dose you count rather than guess.
Written for recreational players roughly thirty-five to sixty-five who play two to four times a week and have never done structured strength work. It is not a treatment plan. If you have pain that already limits your play, a known rotator-cuff tear or a previous Achilles rupture, see a clinician before you start this. It is also not off-season field-sport preparation — if you are between seasons and want general athletic development, take Athletic Power & Speed instead. Squatly does not prescribe your court time; every week says where these sessions go around it.
Grounded in our Volume Management, Progressive Overload and Fatigue & Recovery frameworks: plyometric work is dosed by ground contacts because contacts, not sets, are what a tendon counts; the Achilles gets both a straight-knee and a bent-knee exposure because the calf and the soleus load at different knee angles; and one plane of movement is added per week rather than all at once. Recreational pickleball fracture rates rose roughly ninety-fold between 2002 and 2022, with most of those injuries in players aged sixty to sixty-nine — capacity before elasticity is the sequence those numbers argue for.
Expect two weeks with no jumping, four weeks where contacts climb from forty to eighty with a new plane each week, one week at competition tempo, and a taper into a re-test of the numbers you record in week one.
The principles behind it
Common questions
The facts most people check before they commit a block to it.
01How long is the Court Athlete — Racket-Sport Resilience program?
Court Athlete — Racket-Sport Resilience runs 8 weeks at 3 days a week, structured into 4 phases so the load builds and resets on schedule. In Squatly, the coach tunes it to you, so the plan keeps moving with your training.
02Who is Court Athlete — Racket-Sport Resilience for?
Eight weeks alongside your court time. It sits in the Sport-Specific category, and the coach reads your training to tell you whether it's the right fit before you commit a block to it.
03How does Court Athlete — Racket-Sport Resilience progress over the weeks?
It opens with capacity and finishes with taper & Re-test. Each phase has a job — accumulate work, push intensity, or back off to absorb it — and the coach moves your load when your logged sets earn it, not on a fixed schedule.
04Does the coach adjust Court Athlete — Racket-Sport Resilience to me?
Yes. The program is the starting structure; the coach reads your e1RM trend, your weekly volume, and your effort on each lift, then tells you when to push — when a load is getting easier, it's time to add weight. It shows you the trend lines behind every call, and you accept, edit, or reject it. With every workout, the plan gets more yours.
Keep moving forward.
The program sets the structure. Your coach drives it forward — reading your numbers and pushing the weight up as you get stronger, so the plan stays yours and you keep progressing.
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Aleks · Coach
Proposal — add weight