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The Overload Phase

Overload Phase, strength training for tennis
By: Steve Green
Added:
04/01/11

Tennis Fitness - Overload Phase

The main purpose of this training phase is to build strength that can later be converted to power.


****INTRO VIDEO COMING SOON****



This phase can last up to six weeks, however, it is unlikely you will ever get this amount of time in a tennis players schedule.

2-3 weeks is the norm.

The Overload Phase Workout Plan

Week/
Session
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Day 7

Week 1
Morning

Warm Up

Jumps or medicine ball exercises

Tennis (low to Mid)

Static Stretching

Lunch

Rest

 

 

Warm Up

Dynamic
Flexibility

Unit

Speed

Tennis

Static Stretching

Lunch

Rest

Same as Day One
Active Recovery

Static
Stretching

Same as Day Two

Warm Up

Dynamic
Flexibility
Unit


Jumps or medicine ball exercises

Tennis

Static
Stretching

Lunch

Rest

FULL

REST

DAY

Afternoon

Warm up

Tennis

Rest

Weights ‘A’



Warm up

Tennis

Rest

Fartlek

Training

Same as

Day One

Except

Weights ‘B’

Rest

Swimming Pool

Same as Day Two

Warm up

Tennis

Rest

Hills

FULL

REST

DAY

   Day 8 Day 9 Day10 Day11 Day12 Day13 Day 14
Week 2
Morning

Same as
Day One
with increases as per the table




Same as
Day Two
with increases as per the table

Same as
Day Three with increases as per the table
Same as Day four with increases as per the table Same as Day Five with increases as per the table Same as Day Six with increases as per the table Same as Day Seven
Afternoon


           
   Day 15 Day 16  Day 17 Day 18 Day 19 Day 20 Day 21
Week 3
Morning

Same as
Day One with increases as per the table


Same as Day Two with increases as per the table Same as Day 3 with increases as per the table Same as Day four with increases as per the table Same as Day Five with increases as per the table Same as Day Six with increases as per the table  Same as Day Seven
Afternoon

 


       

 



 




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