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JUNIOR STRENGTH &

CONDITIONING PROGRAM

WELCOME TO TRAINING

JUNIOR STRENGTH & CONDITIONING PROGRAM

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IMPROVE YOUR STRENGTH, SPEED, POWER, AGILITY, ENDURANCE.
 

How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week.

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Training

JUNIOR STRENGTH &

CONDITIONING PROGRAM

Exercise

Series

Reps

123

123

mixed

Exercise

Series

Reps

6

2

Forehand - Backhand with one leg

Exercise

Series

Reps

-

-

Service

Exercise

Series

Reps

6

2

Service over the cone- land one leg (balance) then split

Exercise

Series

Reps

-

-

Strength

RECESS DAY

Recess day rest is also part of the training, take care!

Exercise

Series

3

Leg Curl Machine

Reps

12

Exercise

Series

-

Balance

Reps

-

Exercise

Series

3

Squat on the bosu with racquet (6r) + 4 forehand-backhand

Reps

6

Exercise

Series

-

Upper Body

Reps

-

Exercise

Series

Reps

-

-

Speed

Exercise

Series

Reps

1-2-3-4

2

Intermittent Sprint to 6 meters Increasing reps - 5 sec recovery

Exercise

Series

Reps

6

2

Sprint with Elastic resistance to 5 meters

Exercise

Series

Reps

4

2

lateral shuffle with resistance 5 meters (every side)

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DUGLAS CORDERO

FITNESS COACH

Miami FL

doutacris@gmail.com

Tel: 786 406 3116

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