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Preparation Phase - Preparing the Body to Train

Preparing the Body to Train
By: Steve Green
Added:
05/01/11

Phases for training players 18+ years old

steves introduction


Purpose: 


To prepare the body for the harder work that will follow. The preparation phase provides a base upon which to build strength.




Period of time training in this phase: 


Minimum 10 days
Maximum 14 days

Work to rest ratio:


Work 3 days, active recovery 1 day
Work 2 days, complete rest 1 day




DAY 1


DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Warm up

Dynamic
Flexibility 

Movement
Drills

Tennis
(Heavy
load)

Aerobic

Static
stretching
Warm up

Dynamic
Flexibility

Movement
Drills

Tennis
(Light
load)

Strength
Preparation
(Circuit training)

Flexibility
Warm up

Dynamic
Flexibility

Movement
Drills
Tennis
(Heavy load)

Aerobic

Static
stretching
Tennis
(Light
Load)

Active
Recovery

28 Hours
Recovery
Warm up

Dynamic
Flexibility

Movement Drills

Tennis
(Light
load)

Strength
Preparation
(Circuit training)

Flexibility
Warm up

Dynamic
Flexibility

Movement
Drills

Tennis
(heavy load)

Aerobic

Static
stretching
Rest
Day


No Tennis


DAY 8


DAY 9

DAY 10

DAY 11

DAY 12

DAY 13

DAY14

Warm up

Dynamic
Flexibility

Movement
Drills

Tennis
(Heavy
load)

Aerobic

Static
stretching
Warm up

Dynamic
Flexibility

Movement
Drills

Tennis
(Light
load)

Strength
Preparation
(Circuit training)

Flexibility
Warm up

Dynamic
Flexibility

Movement
Drills

Tennis
(Heavy load)

Aerobic

Static
Flexibility
Tennis (Light
load)

Active Recovery

28 Hours Recovery
Warm up

Dynamic
Flexibility

Movement
Drills

Tennis
(Light load)

Strength
Preparation
(Circuit training)

Static
stretching
Warm up

Dynamic
Flexibility

Movement
Drills

Tennis
(Heavy load)

Aerobic

Static
stretching
Rest Day

No tennis




· Increase sleep to 10 hours per night 
· Pay attention to good eating habits and hygiene

 

Aerobic

Day 1,3, 6, 8, 10 and 13

Steady run on grass 20 minutes duration increase by 2 minutes every session
For example day 13 will be 30 minutes duration.


Flexibility


Static 30 minutes top to toe, holding each stretch for a count of 10 seconds

Strength

Day 2,5,9,12

Circuit training 8 exercises 
1. Press ups
2. Situps
3. Squats
4. Dips
5. Skipping
6. Cross over sit ups
7. Backs
8. Shuttle runs

Work 30 seconds rest 30 seconds recover 2 minutes between circuits
Week one three circuits
Week two four circuits

Active recovery

Day 4 and 11

Swimming, four lengths backstroke, four widths running in the shallow end, four widths side skipping, and four widths running backwards and then four more lengths any stroke.


Rest day

Day 7 and 14

30 minute walk followed by a massage if possible.



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