{"id":13594,"date":"2022-09-26T12:09:07","date_gmt":"2022-09-26T12:09:07","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13594"},"modified":"2025-12-28T12:23:56","modified_gmt":"2025-12-28T12:23:56","slug":"tennis-workout-plan-pdf-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2022\/09\/26\/tennis-workout-plan-pdf-2022\/","title":{"rendered":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc"},"content":{"rendered":"\n

Last updated – Dec 2025<\/p>\n\n\n\n

Tennis is a sport that requires a high level of endurance, speed, power and core strength.<\/p>\n\n\n\n

In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher.<\/p>\n\n\n\n

For informational purposes only. Train with a supervised professional etc.<\/strong><\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

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  • Always warm up to mitigate the risk of injury<\/li>\n\n\n\n
  • Cool down to optimise recovery<\/li>\n\n\n\n
  • Ideally, have a program for the off-season and a different program for the tennis season<\/li>\n\n\n\n
  • This program doesn’t include agility of footwork drills<\/li>\n<\/ul>\n\n\n\n

    <\/p>\n\n\n\n

    Day 1<\/strong><\/p>\n\n\n\n

    Exercise<\/strong><\/td>Reps<\/strong><\/td>Sets<\/strong><\/td><\/tr>
    Barbell Bench Press*<\/td>10 <\/td>2<\/td><\/tr>
    Plyometric Press Ups<\/td>6<\/td>3<\/td><\/tr>
    Medicine Ball Overhead Throws<\/td>6<\/td>3<\/td><\/tr>
    Medicine Ball Slams<\/td>6<\/td>2<\/td><\/tr>
    Chin Ups<\/td>10 (or max)<\/td>2<\/td><\/tr>
    Multi-directional Lunges<\/td>12 (total)<\/td>2<\/td><\/tr>
    Rotating Plyo Jumps<\/td>6<\/td>2<\/td><\/tr>
    Band resisted backwards walks<\/td>20 seconds<\/td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    <\/p>\n\n\n\n

    *If you have any shoulder issues, consider replacing the standard barbell bench press with a floor press either with a barbell, dumbbell or kettlebell. I personally prefer a single arm kettlebell press from the floor.<\/p>\n\n\n\n

    <\/p>\n\n\n\n

    <\/p>\n\n\n\n

    <\/p>\n\n\n\n

    Day 3<\/strong><\/p>\n\n\n\n

    Exerci<\/strong>se<\/td>Reps<\/strong><\/td>Sets<\/strong><\/td><\/tr>
    Barbell Front Squat<\/td>8<\/td>4<\/td><\/tr>
    Depth Jumps<\/td>6<\/td>2<\/td><\/tr>
    Barbell Glute Bridges<\/td>8<\/td>2<\/td><\/tr>
    One arm Row<\/td>10 per arm<\/td>2<\/td><\/tr>
    Cable wood chops<\/td>10 per side<\/td>2<\/td><\/tr>
    Hanging Leg Raises<\/td>Max<\/td>2<\/td><\/tr>
    Plank hold<\/td>1 minute<\/td><\/td><\/tr>
    Tib Raises<\/td>10<\/td>2<\/td><\/tr>
    Band Assisted Lunges<\/td>10 (total)<\/td>2<\/td><\/tr>
    Band resisted sideways walks<\/td>15 seconds each direction<\/td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Day 5<\/strong><\/p>\n\n\n\n

    Exercise<\/strong><\/td>Reps<\/strong><\/td>Sets<\/strong><\/td><\/tr>
    Hex Bar Jumps<\/td>6<\/td>3<\/td><\/tr>
    Pallof Press<\/td>6<\/td>3<\/td><\/tr>
    High Pulls<\/td>6<\/td>3<\/td><\/tr>
    Medicine Ball Slams<\/td>12<\/td>2<\/td><\/tr>
    Medicine Ball Oblique throws<\/td>8 a side<\/td>2<\/td><\/tr>
    Lateral Bounds<\/td>10<\/td>2<\/td><\/tr>
    Cable crunches<\/td>12<\/td>2<\/td><\/tr>
    Nordic Hamstring Curls<\/td>Max<\/td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Rotator Cuff Exercises<\/strong><\/p>\n\n\n\n

    With all the strain on the shoulders, it’s important to mitigate the risk of injury, with appropriate rest, stretching and rotator cuff exercises:<\/p>\n\n\n\n

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