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
What You'll Learn
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.
PREHAB - Shoulder - T’s 2x15
This video covers Shoulder - T’s, focusing on mobility, control and injury-prevention work for tennis players. It explains the correct setup, movement quality and coaching cues needed to build better joint health and safer performance.
Intermediate Weekly Strength and Conditioning Program
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