FITNESS PROGRAM
WELCOME TO TRAINING
FITNESS PROGRAM
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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FITNESS PROGRAM
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2
Sprint to service line back pedal base line, sprint to the net back
pedal service line then sprint to the net
Workout 2-1
Series
Reps
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2
Sprint to serve line back lateral side to base line, sprint to the net
back lateral side other side to service line then sprint to the net
Workout 2-1
Series
Reps
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2
Jump feet together over the cone, split and sprint diagonal to the service line and sprint back diagonal to baseline
Workout 2-1
Series
Reps
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2
Jump feet together over the cone, split and sprint diagonal to the service line backhand and sprint defense forehand to baseline
Workout 2-1
Series
Reps
RECESS DAY
Recess day rest is also part of the training, take care!
6
2
Lunge with transfer forward
Workout
Series
Reps
6
2
Side lunge open stand Forehand with transfer forward then 4 reps with racquet forehand
Workout
Series
Reps
6
2
Side lunge open stand Backhand with transfer forward then 4 reps with racquet backhand
Workout
Series
Reps
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Speed
Workout
Series
Reps
4
2
Sprint with wais resistance
Workout
Series
Set
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2
Sprint to the service line back pedal base line
Workout
Series
Set
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2
Reaction with 8 cones: Sprint straight (3m) then sprint diagonal (3m) repeat 4 times
Workout
Series
Set
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2
Reaction with 8 cones: Lateral side one step then sprints diagonal one step backhand (4 times)
Workout
Series
Set