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Tennis 2-Week Training Program

Updated: Oct 18, 2023

Since 2012 our company has been operating out of a tennis club in Narberth, PA and over the years we have worked with a few other clubs/camps/and teams as we established ourselves as one of the top Tennis Fitness Programs around. Oddly enough, our staff is old school meat heads who never played tennis but, using our knowledge of sports and training we have been able to design programs that helped our athletes win multiple State Championships, hit top rankings in Middles States including the #1 spot, win regional championships, join Division 1 teams in college, and break into the top 30 USA rankings. People always seemed shocked that we have done so much in tennis, but as a Strength and Conditioning company it has always been a top priority to build programs across all sports and help our athletes reach their highest level


Below you will find our FREE online training program but first lets go over why Tennis Athletes should hit the weights.


Strength training is crucial for tennis players for several reasons:


- Increases power - Generating more force on shots like serves and groundstrokes requires power. Strength training builds up the muscles to swing the racquet with more speed and precision. Stronger rotator cuffs also reduce chance of shoulder injury.


- Improves movement - Tennis involves lots of quick sprints, side shuffles, lunges and change of directions. Lower body strength allows better acceleration/deceleration and lateral agility around the court.


- Prevents injuries - The repetitive motions of tennis can put strain on joints and connective tissues. But strength training reinforces these tissues and stabilizes joints like knees and ankles. This reduces risk of common overuse injuries.


- Enhances mental game - Handling challenging weights builds mental stamina. This perseverance and focus translates well to critical points in a match.


- Increases muscular endurance - Tennis matches can be long. Strength training boosts conditioning so players stay strong even after hours on the court.


- Optimizes recovery - A stronger body recovers faster from taxing workouts and matches. Strength training helps facilitate rebuilding process.


Key areas to target include the core, legs, shoulders and arms. It's important to balance exercises using free weights, resistance bands, medicine balls and bodyweight moves. Aim for at least 2 full body strength sessions per week along with tennis practice.


WEEK 1

Day 1


1: Superset (BW)

A: Bench Jumps x 10 per side

B: Push-Ups

C: Lunges (10 per leg)

3x10


2: Superset (BW) (CLICK HERE FOR VIDEO)

A: Lunge Right Leg x 6

B: Shoulder Tap x 10

C: Lunge Left Leg x 6

D: Shoulder Tap x 10

x3


3: Superset (W)

A: Goblet Squat

B: High Pull

3x15


4: Superset (W)

A: Reverse Fly

B: Step Ups

C: Push Press

3x10


Looking for affordable Dumbbells?




5: Superset (W)

A: Forward Raise

B: Lateral Raise

3x10




Day 2


1: Superset (BW)

A: Mountain Climber

B: Sit-Ups

3x15


2: Superset (BW)

A: Push-Ups

B: Kick-Ins

3x15


3: Superset (W)

A: Dumbbell Bench

B: Dumbbell Row

3x15


4: Superset (W)

A: Incline Bench

B: Sumo Deadlift

3x15


5: Pull-Ups

3 x MAX rep



WEEK 2

DAY 1


1: Superset (BW)


A: Shoulder Taps


B: Toe Taps


3x15




2: Superset (W)


A: Dumbbell Push Press


B: Dumbbell Lunges


C: Dumbbell Single Leg RDL


3x15




3: Superset (W) A: Goblet Squat - Sumo Stance


B: Crossover Forward Raise


C: Single Arm Reverse Fly


3x15




4: Superset (W)


A: Single Leg Calf Raise


B: Seated 1 Arm Press


3x12







DAY 2


1: Superset (BW)


A: Push Up


B: Pull-Up


3x15




2: Superset (W)


A: Bench Push Up Mountain Climbers


B: Dumbbell Rows


3x12




3: Superset (W)


A: Dumbbell 1 Arm Bench


B: Bench Jumps


3x12




4: Superset (BW)


A: Box Jumps


B: Hanging Leg Raise


3x12







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