Tennis Pro Performance
Advanced tennis-specific weekly strength block for competitive players. This program targets serve velocity, explosive court coverage, and the endurance demanded by long, competitive matches.
Advanced conditioning
Maximum serve velocity
Elite court coverage
Long-match endurance
Explosive first step
Program Details
Who Is This For?
Week 1
Serve Power
Maximum velocity serve development through explosive power training.
60 min6 exercises
Medicine Ball Overhead Slam
4 sets × 8 reps · Rest 60 sec
Push Press
4 sets × 6 reps · Rest 90 sec
Landmine Press
4 sets × 8 each · Rest 60 sec
Plyometric Push-ups
3 sets × 8 reps · Rest 90 sec
Cable Internal Rotation (Fast)
3 sets × 10 each · Rest 45 sec
Face Pulls
4 sets × 15 reps · Rest 45 sec
Court Speed
Explosive lateral movement and first-step quickness.
55 min6 exercises
Lateral Bounds
4 sets × 8 each · Rest 60 sec
Single-Leg Box Jump
4 sets × 5 each · Rest 90 sec
Split Squat Jumps
4 sets × 8 each · Rest 90 sec
Cossack Squats
3 sets × 8 each · Rest 60 sec
Agility Ladder Drills
4 sets × 30 sec · Rest 45 sec
Reaction Ball Drills
3 sets × 1 min · Rest 60 sec
Rest Day
On-court practice
0Strength Endurance
Build the strength that lasts through long matches.
55 min6 exercises
Front Squat
4 sets × 8 reps · Rest 90 sec
Romanian Deadlift
4 sets × 10 reps · Rest 90 sec
Bent Over Rows
4 sets × 10 reps · Rest 60 sec
Walking Lunges
3 sets × 20 total · Rest 60 sec
Russian Twists
3 sets × 30 reps · Rest 30 sec
Battle Ropes
3 sets × 30 sec · Rest 60 sec
Core & Rotation
Rotational power for groundstrokes and volleys.
45 min5 exercises
Medicine Ball Rotational Throws
4 sets × 10 each · Rest 60 sec
Cable Woodchops
4 sets × 10 each · Rest 60 sec
Pallof Press with Rotation
3 sets × 10 each · Rest 45 sec
Landmine Rotation
3 sets × 10 each · Rest 60 sec
Dead Bug
3 sets × 12 each · Rest 30 sec
Rest Day
Rest Day