Tennis

A tennis fitness program always has to protect the shoulder above absolutely everything else, worked by thousands of rotational strikes every single tournament, often well before power ever becomes the priority.

In-Season Tennis very carefully maintains overall strength and shoulder health on a repeatable 3-week cycle at just two sessions a week, calibrated to never add any extra load onto an already very packed tournament calendar. Tennis Mid-Season Prep fully rebuilds overall fitness during a complete 4-week break, with much more volume placed on the legs, lateral footwork and trunk rotation.

Always pick based squarely on your real tournament calendar: maintenance during the season, rebuilding during the breaks, never the other way round if you genuinely want to stay injury-free.