Overload Phase, strength training for tennis
By: Steve Green
Added: 02/01/29
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 |
|
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 |
|
|
|
|
|
|
| |
