badminton-specific weights programmes

Weight training is a key component of every badminton player’s training, helping to improve on-court strength, endurance, speed and explosive power!

8 Weights Programmes + 2 Circuits

Designed Specifically For Badminton Players

Downloadable pdf document

A mobile-friendly PDF so you can access your weights programmes anywhere, anytime and is easily printable to track your progress!

designed for badminton

All of the programmes have been designed specifically for badminton players, by experts in the field.

100+ exercises

Over 100 exercises, each with a video demonstration and written explanation.

32 week training plan

Each programme is designed to be completed over a 4-week period, before moving onto the next programme, therefore covering a 32-week period.

Programme Structure


3 sections in each programme:

Choose Your Programmes

Buy the programmes separately for £9.99 each, or together (all 8 weights programmes & 2 circuits) for just £17.99!


Weights Programmes 1-4
£ 9.99


Weights Programmes 5-8 & 2 Circuits
£ 9.99

All 10

8 Weights Programmes & 2 Circuits
£ 17.99

Frequently Asked Questions

These programmes require gym equipment that is available in most public gyms, such as dumbbells, a barbell and plates, a kettlebell, Swiss ball, and a box.

If you do not have access to some specific pieces of equipment (e.g. Swiss ball, or medicine ball), we have provided alternative exercises.

We have also provided alternative exercises if certain pieces of equipment aren’t free.

We understand that using two machines or stations at the same time isn’t always possible. Therefore we have designed the programmes to group exercises together where possible to avoid you taking over the whole gym!

If you only have time to do weight training 1-2x per week, then don’t worry – that’s still plenty of time to make improvements 🙂 We’d just recommend doing each programme over a 5 week duration, rather than 4. 

Yes – Programmes 5-10 are aimed to be a continuation from Programmes 1-4. 

Step 1 – Buy your weights programmes!
Step 2 – Check your inbox (or junk!) for the confirmation email which contains the download link for the weights programmes and the information document.
Step 3 – Get started!

Note: Please keep your download safe as it will expire on the email.

Yes! Once you purchase the programmes, they are yours forever. 

This resource is for personal use only and should not be shared.

Payment options include Credit / Debit card or PayPal. Both are secure methods of payment.

We are two professional players and over the last 7 or so years, we have worked with numerous S+C coaches to maximise our results on court. We often see badminton players doing the wrong things in the gym to try and get a bigger smash or jump higher. That’s why we created these badminton-specific weights programmes. These have been designed by experts in the field, specifically for badminton players. The programmes will help YOU improve your badminton. Simple!

What Our Customers Say...

I wish I came across this weights program before now! This is a must have for people that are looking for ways to improve their game. I have been using it for few weeks and I can feel the difference both on and off court. The programs are specifically designed for badminton players so I know every single workout will benefit my game and not just me wasting my time in the gym. The programs are very easy to follow and I genuinely look forward to my weights session now. These weights programs do save me time and money and it is by far one of my best purchases ever.
Patra Thirakornratch
I’ve been using the Weights Programmes for a while now and I have seen significant improvements on court in the way I move and the power and explosion of my legs and also my shots! They are a really good asset for improving your on-court game and general strength!
Jess Bateman
I found you guys from your YouTube Channel and it's amazing how much time and effort you put into everything you do. The programs are clear and well-thought out, and they have helped me save hours of wandering around the gym not knowing what to do. Now I can work out in the gym with peace of mind that this is what the top professionals are doing and with programs that are uniquely made to help my badminton - and get my 'badminton body'!! Thank you Badminton Insight!
Alex Mills