Mid-Season Prep
Tennis · 4 weeks
- ✓1 free mini nutrition guide
- ✓ Immediate access after payment
- ✓ One-time payment: no subscription
A break in the calendar, four weeks to rebuild everything: solid legs, an armoured shoulder, rotational power. You go back on tour stronger than you left it.
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.