Mid-Season Prep

A break in the calendar, four weeks to rebuild everything: solid legs, a shoulder brought back up to standard, rotational power. This tennis break prep starts from a fresh base to send you back on tour stronger than you left it.

Who is it for?

This programme is for intermediate to advanced tennis players, in a fully equipped gym with a med ball, going through a calendar break of at least four weeks. The shoulder comes first: Phase 1 puts a high volume into the rotator cuff and favours pulling over pressing, before Phase 2 allows heavy loads and throws. Unlike the In-Season maintenance cycle, built to hold load match after match, this prep rebuilds everything from zero.

The method

This block runs across two two-week phases, three sessions a week. Phase 1 · Foundation and shoulder health builds base strength on stable variations, at RIR 2-3, with the rotator cuff trained every session and rotation trained under control first, on the cable, trunk locked. Phase 2 · Strength and rotational power keeps the same patterns but loads heavy in 5-6 reps and moves rotation from control to production then to speed, with med ball throws on the forehand side and the backhand side, completed by lateral work and deceleration, at RIR 1-2.

How long does the Tennis Mid-Season Prep last?

Four weeks split into two two-week phases, three sessions a week, built for a break in the calendar.

What equipment does this tennis prep need?

A fully equipped gym and a med ball, used in Phase 2 for the rotational throws on the forehand and backhand sides.

Why so much shoulder work in this tennis prep?

Because Phase 1 brings it back up to standard before any heavy load: high rotator cuff volume and more pulling than pressing, so the shoulder can then absorb the Phase 2 throws without giving way.

What the program includes

• 4 weeks · 3 sessions / week · Intermediate to advanced
• Equipment : fully equipped gym + med ball
• 6 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

• Phase 1 · Foundation and shoulder health (weeks 1 and 2) : Build base strength on stable variations and bring the shoulder back up to standard: high cuff volume, more pulling than pressing, controlled tempo. This is the base that lets you load and throw in phase 2.
• Phase 2 · Strength and rotational power (weeks 3 and 4) : Same patterns, higher stimulus: heavy loads in 5-6 reps on the main lifts, and rotation moves from control to production, then to speed with med ball throws, forehand side and backhand side. Lateral work and deceleration complete the set.

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.