Preparing the Body to Train
By: Steve Green
Added: 02/01/30
Phases for training players 18+ years old
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.
