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
Jump feet together over the cone, split and sprint diagonal to the service line forehand and sprint defense backhand to baseline
Workout 2-1
Series
Reps
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2
Sprint diagonal from service line to single line then sprint back to service line turn then sprint to baseline
Workout 2-1
Series
Reps
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2
Sprint diagonal from service line to single line backhand volley then sprint back to service line turn then sprint to baseline defense backhand
Workout 2-1
Series
Reps
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2
Sprint diagonal from service line to single line forehand volley then sprint back to service line turn then sprint to baseline defense forehand
Workout 2-1
Series
Reps
RECESS DAY
Recess day rest is also part of the training, take care!
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2
From base line Intermittent Sprint to serve line, Increasing reps (1r-2r-3r-4r) 5 sec recovery
Workout
Series
Reps
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2
From baseline corner sprint diagonal to serve line then short step around the cone sprint back
Workout
Series
Reps
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2
From baseline corner sprint diagonal to serve line then short step around the cone sprint back defense forehand or backhand
Workout
Series
Reps
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2
Side to side lunges ankle resistance (4 steps 2 times) then shuffle (3 steps) 2 times FH-BH
Workout
Series
Reps
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2
Reaction with 8 cones: Lateral side one step then sprints diagonal one step forehand (4 times)
Workout
Series
Set
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2
Jump feet together over 3 cones then sprint to the serve line backhand then defense forehand
Workout
Series
Set
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Jump feet together over 3 cones then sprint to the serve line forehand then defense backhand
Workout
Series
Set
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2
Short steps around the cone inside out forehand 4 times
Workout
Series
Set