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.
PLYOS - Group 1 - Do in sequence - Neutral stance med ball throws 3x8
This video covers Neutral stance med ball throws, focusing on explosive power, quick ground contact and safe landing mechanics. It helps athletes develop the type of athletic movement needed for faster reactions and more dynamic tennis footwork.
Intermediate Weekly Strength and Conditioning Program
Want more freedom to explore?
Browse all Strength & Conditioning videos and explore the full category at your own pace.
Browse Strength & Conditioning Category