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SENIOR STRENGTH &

CONDITIONING PROGRAM

WELCOME TO TRAINING

SENIOR 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

Exercise

Series

Reps

6

2

Sprint to the bosu to 5 meters with forehand-backhand volley

Exercise

Series

Reps

4

2

Plyometric: 4 jump feet together over the cone + 6 m sprint

Exercise

Series

Reps

4

2

Lateral shuffle side to side 4 m open stand (4r) + Sprint 5 m

Exercise

Series

Reps

-

-

Strength

Exercise

Series

Reps

12

3

Leg Curl Machine

Exercise

Series

Reps

-

-

Balance

Exercise

Series

Reps

6

3

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

Exercise

Series

Reps

-

-

Upper Body

RECESS DAY

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

RECESS DAY

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

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)

SENIOR STRENGTH &

CONDITIONING PROGRAM

DUGLAS CORDERO

FITNESS COACH

Miami FL

doutacris@gmail.com

Tel: 786 406 3116

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