Tennis Conditioning Workout - Cone Drills to Improve Fitness & Speed on US Sports Net!

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Tennis Program

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. Click here and fill out the fitness Profile Form to get started

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Get to the Gym, Play Better Tennis!

               

It's no shame to admit that you would enjoy the game much more if you were in better condition. No worries! Get to work with our customized training program that will have your primed and ready for the court!

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.

Select a Program

3 Day Competitive Program View a Sample Workout of this Program Below	3 Day Dumbbell Program
3 Day Health Club Program

Week 1 - Day 2 (Thursday) of Tennis Program	Week Difficulty:Medium
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Straight Arm Back Extension and Squeeze	20 reps, 20 reps
	3	Video Lying Cross Body Floor Extension	14 reps, 14 reps
	4	Theraband Rotators (all positions)	12 reps, 8 reps, 8 reps
	5	Video Squat	15 reps @ 340 lbs, 15 reps @ 340 lbs
	6	Video Dumbbell One Leg Squat	15 reps @ 55 lbs, 10 reps @ 50 lbs
	7	Video Dumbbell Walking Lunge Twists	15 reps @ 55 lbs, 10 reps @ 50 lbs
	8	Video Machine Leg Extensions	15 reps @ 190 lbs, 10 reps @ 170 lbs
	9	Video Machine Leg Curl	15 reps @ 155 lbs,

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:
Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

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