Intermediate Weekly Strength & Conditioning Program
Build the foundations of athletic performance with tennis-specific training focused on movement, coordination, speed, balance and strength.
Download the full weekly plan before starting.
Program Length
Weekly
Lessons
108 Videos
Daily Commitment
30-45 mins
Suitable for
Intermediate
Was du lernst
Develop Explosive Power
Increase force production through advanced strength, plyometric and power-based exercises.
Improve Tennis-Specific Speed
Train acceleration, deceleration and directional changes used in competitive match play.
Enhance Reaction & Court Movement
Improve first-step quickness, reaction speed and movement efficiency under pressure.
Build Strength & Athleticism
Develop stronger, more resilient movement patterns to support higher-level performance.
Increase Mobility & Injury Resistance
Improve flexibility, stability and recovery while reducing the risk of common tennis injuries.
Prepare for Competitive Tennis
Follow advanced progressions used by aspiring tournament players to build match-ready athletic performance.
FOAM ROLLING & REGENERATION
Dieses Video behandelt Regenerationsgewohnheiten, die Athleten auf das nächste Training oder Spiel vorbereiten. Es umfasst aerobes Ausspülen, Flüssigkeitszufuhr, Ernährung, Faszientraining mit der Foam Roll, Mobilität, Dehnung und die Bedeutung von Schlaf.
Wöchentliches Kraft- und Konditionsprogramm für Fortgeschrittene
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