Tennis Workout Plan (.pdf) 2022

Tennis is a sport that requires a upper level of endurance, speed, power and cadre strength.

In this workout, we will squint to develop power and strength, so that players can slide faster, transpiration direction quicker, serve faster and jump higher.

For informational purposes only. Train with a supervised professional etc.

• Always warm up to mitigate the risk of injury
• Cool lanugo to optimise recovery
• Ideally, have a program for the off-season and a variegated program for the tennis season
• This program doesn’t include agility of footwork drills

Day 1

*If you have any shoulder issues, consider replacing the standard barbell seat printing with a floor printing either with a barbell, dumbbell or kettlebell.

Day 3

Day 5

Rotator Mitten Exercises

With all the strain on the shoulders, it’s important to mitigate the risk of injury, with towardly rest, stretching and rotator mitten exercises:

Stretching

If you are training nonflexible and playing tennis several times per week, you should stretch. I like to warm up with some steady state cardio surpassing I stretch, to get a bit of a sweat on. I sometimes do some vital stretches in the bath, but that’s flipside story!

If you are stuck for time, “The World’s Greatest” stretch is a good all-rounder, as you’d expect considering the name.

Olympic Lifts

Alongside plyometrics, Olympic lifts such as cleans and snatches are spanking-new for increasing hip extension speed and unstipulated power.

In this program I’ve only included high-pulls, as these are relatively simple to learn and siphon a relatively low risk of injury compared to, for example, snatches.

Trap bar weighted jumps are moreover spanking-new for power generation, although they will place some strain on the discs in your when – so don’t go too heavy or too frequent with these.

Exercises in the Program

Some of the lesser well-known exercises in the program are shown below.

Barbell Glute Bridges

Pallof Press

Medicine Wittiness Oblique Throws

High Pulls

Download the Weight Training Program pdf here:

Google Sheet Version:

https://docs.google.com/document/d/e/2PACX-1vTRQonRa75zg9dNXSssXFb0rTQjZgNElWmJSWFamEhpstmVKV8DFpZxjN6Xvm8lMkPDtykXyBURqoC6/pub

Tennis Workout FAQs

What workout is good for tennis?

Circuit training provides a good spherical workout for tennis. Building strength, power and endurance a spin involving – printing ups, tricep dips, box jumps, planks, static sprinting, burpees, lateral premises and rope/climbs or chin ups provides an spanking-new spherical tennis workout.

How often should a tennis player workout?
This depends on the time of year, the competitive season schedule and the number of hours put in on the court. Most professional tennis players will workout in the gym, 3 times per week in the off-season and twice per week during the competitive season.

Is HIIT or cardio largest for tennis?
Cardio provides an spanking-new “base” of cardiovascular fitness, however, HIIT increasingly specifically replicates the demands of a tennis match, and due to the SAID principle (Specific Adaptations to Imposed Demands); HIIT style workouts are preferable over steady state cardio. A mix of both with a periodised program is the weightier approach, however.

What is the fastest way to get in shape for tennis?
Tabata intervals involving sprints and cadre exercises are a quick and constructive way to get in shape for tennis. Tabata intervals involve 4 minutes of exercise, split into 100% max effort sprints for 20 seconds, interspersed with rest intervals of 10 seconds. Playing tennis, or delivering out fitness-related drills related to tennis (i.e. using a tennis racket and wittiness etc) are highly specific and arguably the most constructive way of getting fit, quickly for tennis.