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
From baseline sprint one step forehand back lateral side two steps sprint diagonal three steps forehand back lateral side then sprint diagonal three steps forehand then sprint back defense backhand
Workout 2-1
Series
Reps
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2
From baseline sprint one step backhand open stance back lateral side two steps, sprint diagonal three steps backhand close stance back lateral side two steps then sprint diagonal three steps backhand close stance then sprint back defense forehand
Workout 2-1
Series
Reps
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Upper Body
Workout 2-1
Series
Reps
12
3
Elastic Row
Workout 2-1
Series
Reps
RECESS DAY
Recess day rest is also part of the training, take care!
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2
lateral shuffle side to side (3 steps) FH-BH open and close stand (8r)
Workout
Series
Reps
each
2
Sprint 5m backhand or forehand volley close stance then overhead (repeat 3 times)
Workout
Series
Reps
8
2
Balance. Lateral jump (single to double line) land on one leg forehand then Lateral jump other side backhand
Workout
Series
Reps
10
2
Forehand or backhand with elastic
Workout
Series
Reps
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2
Short steps around the cone inside out forehand 3 times then sprint diagonal forehand
Workout
Series
Set
4
2
Service over the cone land on one leg and Balance
Workout
Series
Set
2
2
Service over the cone land on one leg split then sprint diagonal forehand close stance
Workout
Series
Set
2
2
Service over the cone land on one leg split then sprint diagonal backhamd close stance
Workout
Series
Set