Tennis Fitness Training

Steve Green Tennis Fitness Program

Preparation Phase(Mobility/Balance)

Overload Phase
(Strength Development)

Pre-Competion Phase
(Power Development)

Competition Phase
(Strength/Power
Maintenance)

Tennis Fitness - Overload Phase

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

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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). Tennis (low to Mid) Static Stretch Lunch Rest	Warm Up Dynamic Flexibility Unit Speed Tennis Static Stretch Lunch Rest	Same as Day One	Active Recovery Static FlexibilityUnit	Same as Day Two	Warm Up Dynamic FlexibilityUnit Medicine Ball,Jumps Tennis Static Stretch 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 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
	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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