Kraft & Konditionstraining

Intermediate Weekly Strength & Conditioning Program

Build the foundations of athletic performance with tennis-specific training focused on movement, coordination, speed, balance and strength.

Download Weekly PDF

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.

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