Tennis is a sport, whether you play for fun or are on a pro track for profit, where your strength and conditioning program are important in how you enjoy the game and to keep you on the court and out of the ER!
US Sports Online Strength and Conditioning's Tennis Strength and Conditioning Program is designed to help you get the most out of your game and most of all to keep you healthy enough to play it.
-Nate Tennis
The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will get results. All Tennis Programs take into account the specific movements and physical demands required in the game of tennis.
In the constant quest to provide quality workouts there are always variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressivly training will be.
The "Gym Oriented Tennis Program" requires the use of a fully equipped gym but will help to achieve fitness goals more quickly and in many instances will give the the best performance increases in the game!
The "Dumbbell Oriented Tennis Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.
The "Competitive Tennis Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility.
Sample Program below:
3 Day Competitive Program
View a Sample Workout of this Program
3 Day Competitive Program
Week 1 - Day 1 of Sample Client 's Program
Exercise Name
Set and Rep Combinations
1
Warmup and Stretch
8 minutes
2
Back Extension
0 reps,
0 reps
3
Bent Arm Back Extensions
0 reps,
0 reps
4
Lying Cross Body Floor Extension
0 reps,
0 reps
5
Power Clean Deadlift
5 reps @ 5 lbs,
4 reps @ 5 lbs,
6 reps @ 5 lbs
6
Static Squat Jumps
6 reps,
4 reps
7
Static Squat Jumps
6 reps,
4 reps
8
Cable Close Grip Row (Low Pulley)
15 reps @ 5 lbs,
12 reps @ 5 lbs
9
Dumbbell One Arm Row (elbow close)
15 reps @ 5 lbs,
10 reps @ 5 lbs
10
Cable One Arm Rear Lateral Raise
15 reps @ 0 lbs,
10 reps @ 0 lbs
11
Cable One Arm Lateral Raise
15 reps @ 5 lbs,
10 reps @ 5 lbs
12
Dumbbell Reverse Curl
15 reps @ 0 lbs,
10 reps @ 0 lbs
13
Cable High Pulley Torso Twists
15 reps @ 0 lbs,
10 reps @ 0 lbs
14
Cable Low Pulley Torso Twists
15 reps @ 0 lbs,
10 reps @ 0 lbs
15
Dumbbell Seated External Rotation
15 reps @ 0 lbs,
10 reps @ 0 lbs
16
Dumbbell Seated Forearm Extension
20 reps @ 0 lbs,
15 reps @ 0 lbs
17
Dumbbell Seated Forearm Flexion
20 reps @ 0 lbs,
15 reps @ 0 lbs
18
Seated Toe Press
20 reps @ 5 lbs,
15 reps @ 5 lbs
19
Reverse Crunches
0 reps,
0 reps
20
Plate Twists
15 reps @ 0 lbs,
10 reps @ 0 lbs
21
Med Ball Side Throw (standing)
12 reps,
8 reps
22
Bent Knee Crunches
1 reps,
1 reps
Click here, fill out the fitness profile form to get started.
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