Fitness Program
Train like
an athlete.
A complete off-court training system built specifically for tennis — periodized across the year and broken down into a seven-day plan you can actually run. No fluff, no generic "athlete workouts" — just what wins more matches.
Four-Phase Annual Structure
01
Foundation
Build the engine — base strength, work capacity, and movement quality.
02
Max Strength
Heavy compounds and tendon resilience for the loads tennis actually produces.
03
Power
Convert strength into speed — plyometrics, throws, and rotational power.
04
Competition
Sharpen, peak, and recover. Train less, perform more, stay healthy.
A real week of training
Mon
Lower Body Power
Tue
Speed & Agility
Wed
Upper Body Power
Thu
Tennis Conditioning
Fri
Lower Body Explosiveness
Sat
Upper Body Explosiveness
Sun
Recovery
Performance Testing
Know where you stand
Elite performance standards across speed, power, strength and conditioning — so you can test, retest, and track real progress instead of guessing.
- • 5-10-5 shuttle benchmarks
- • Vertical jump standards
- • Med-ball rotational throw
- • 1RM squat & deadlift ratios
- • On-court conditioning tests
Fitness Program
Get the program — or bundle it with everything else and save $265.