An off-court badminton conditioning programme for working adults: two strength + plyo sessions, one HIIT, one mobility, sitting alongside two or three court sessions, with one full rest day a week. Includes periodisation around tournaments (deload 5–10 days, then 2–3 light days after), a minimum-viable two-session-per-week version, and a phased ramp from week 1 to week 5+. The honest line: programmes fail because they're optional, not because they're wrong.
