Men's Health recently published a pickleball-specific training regimen that players should explore. 

Writer Andrew Gutman delivered an informative piece entitled "The Ultimate Pickleball Workout Plan Preps You for Play" that details a multi-faceted strength training program compiled by the publication's fitness director, Ebenezer Samuel, C.S.C.S., to help you enjoy America's fastest-growing sport to the max.

"Most people don’t realize how much athleticism pickleball requires," wrote Gutman. "You may play the game at a lower intensity than other racquet sports like tennis due to the smaller court size and lighter ball, but before you think about mastering your technical skills on the court, you should focus on building rotational power, improving agility, and increasing speed, all while fortifying your body against injuries."

Why should strength training and pickleball go hand in hand?

Gutman makes a clear-cut case.

"Strength training has profound benefits; it can increase your bone density, decrease injury risk, and improve the force production of your muscles," he writes. "And if you’re worried about how it will affect your game, remember that strength training will help safeguard you against injuries on the court."

It seems like injury-prevention is a common theme here, and with good reason.

If you avoid being sidelined for long periods of time, you stay on the 20x44 and improve your game in the process.

The article identifies "4 Pickleball Workout Principles" that should always be kept in mind: rotation, lateral movement, explosivity, and unilateral training.

"If you want your work in the gym to translate to the court, you need a plan that mirrors how you move during a match," explained Gutman. "That’s precisely what we’ve built—a comprehensive, four-week program based on four key training principles."

Access to the complete plan requires a subscription. Click here to check out the options.

"This routine has you training three days per week, each workout lasting about 40 minutes," wrote Gutman. "On three other days, you have options: go for a 20-minute run, play pickleball, or, if your body’s asking for it, rest."

It sounds manageable, right?

"Samuel designed three distinct training days: total-body strength, athleticism, and rotational movement," indicated Gutman. "Unlike a traditional weightlifting plan, this program swaps out barbell movements for explosive, plyometric, and agility-focused exercises that build stamina, coordination, and rotational power, all of the traits crucial for pivoting into a serve or twisting into a backhand."

And the plan doesn't require a major investment in terms of equipment.

"Because this program emphasizes explosive bodyweight movements, you don’t need much equipment to follow it," concluded Gutman. "You’ll need a pair of dumbbells, a kettlebell, a resistance band with handles, a looped resistance band (to wear around your knees), and preferably an adjustable weight bench—so you might be best served taking on these workouts at a gym."