Defending Your Territory

To secure the four corners of the tennis court your client must be able to cover a lot of ground in just a few steps. Improving quickness is achieved by developing maximum strength / power and then converting it to that on-the-court responsiveness that gets your client to the ball, faster.

Don't Be Outgunned

The same training combination is perfect for transforming your body and racket into the heavy artillery needed to serve to, or return shots from your opponents' with intimidating velocity match after match. Tennis is a battle, and more firepower provides a significant advantage.

Plan Your Attack

The following program provides the template to use, with your clients (or yourselves), based on a 12 week periodized program, that improves overall explosive power, quickness and agility specifically for tennis. This periodized training schedule is reuseable, season after season, year after year to peak for tournements, or seasons with greater, useable power, each time!

Your 12 week program is divided into 3 parts, or phases. Each phase, or mesocycle is a 3 week period arranged to precisely improve a particular aspect of your clients' fitness / sport ability. The 3 mesocycles coalesce into the macrocycle that, when completed delivers the desired on-the-court supeiority. Each individual week, or microcycle within a mesocycle contains 2 to 3 resistance training sessions, with appropriate load, repetition, sets, recovery, pace, etc., to progressively elevate your clients' muscular size, strength / power and neuromuscular responsiveness. The as yet unaccounted for three weeks are used, one at a time prior to each mesocycle to determine your clients' 1RM (one repetition maximum lift) on major movements such as bench presses, squats, lever rows, power cleans, and push presses. Regular 1RM measurement is useful in precisely evaluating absolute strength, and therefore in determining accurate training loads for each mesocycle.

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