Strength & Conditioning

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

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.

Introduction

Dean Hollingworth

Welcome to the CoachLife Strength & Conditioning Program. Before you begin, download the attached weekly program PDF. Inside, you’ll find your full weekly plan with clickable exercise links that open video demonstrations from Dean, including key coaching points and technique guidance. CoachLife currently offers two pathways: Beginner and Intermediate. If you’re 12 or under, or you haven’t followed consistent fitness training with a coach before, we recommend starting with the Beginner program. After 4–6 months of consistent training, players can progress to Intermediate. The goal is to build a strong foundation first — helping players become stronger, faster and more powerful while reducing the risk of injury. Download the PDF, follow the weekly plan, and click each exercise name to watch the correct demonstration before training. DOWNLOAD THE PDF HERE: https://bit.ly/4prgzFB