In-Season

Two sessions a week, timed around your match calendar, to maintain the strength and power built in prep without ever turning up tired on court. This tennis in-season cycle protects the shoulder above all, the first joint to suffer when the gym is added on top of hours of play.

Who is it for?

This programme is for intermediate to advanced tennis players, in a fully equipped gym with a med ball, who want to maintain their physique through the season rather than rebuild it: it assumes a strength base already laid down in prep. Unlike team-sport maintenance cycles built around one fixed match day, this tennis cycle is placed around a tournament calendar: the strength session falls the day after a match or on a day off, the power session one or two days before the next.

The method

A tournament calendar, not one fixed match day, sets the rhythm: the same three-week cycle returns for as long as the season runs, the shoulder under constant watch, at RIR 2-3. Session 1 · Strength is the most demanding work of the week, placed at least 48 hours before the next match. Session 2 · Power + Prevention stays at low nervous cost, concentric-dominant, playable the day before without hurting the following match. At the end of each cycle, performance, freshness, sleep and motivation are reassessed before starting again. At the first real break in the calendar, the Mid-Season Prep programme takes over to rebuild, before a return to this cycle.

How long does the Tennis In-Season cycle last?

The cycle lasts three weeks and returns without interruption for as long as tournaments follow one another, at two sessions a week built around the calendar rather than one fixed match day.

What equipment does Tennis In-Season maintenance need?

A fully equipped gym and a med ball, used in the power and prevention session.

What if a real break shows up in the calendar?

Switch to the Tennis Mid-Season Prep programme to rebuild strength and shoulder health, then return to this maintenance cycle once tournaments resume.

What the program includes

• 3-week cycle · repeatable · 2 sessions / week · Intermediate to advanced
• Equipment : fully equipped gym + med ball
• 2 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Cycle · In-Season (3-week cycle, repeatable all season) : Keep the strength and power built in the prep block with minimum fatigue: one strength session placed far from matches, one power and prevention session at low nervous cost, playable the day before a match. Tennis does the rest.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.