{"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":"plano-de-treino-de-tenis-em-pdf-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/09\/26\/plano-de-treino-de-tenis-em-pdf-2022\/","title":{"rendered":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u00daltima atualiza\u00e7\u00e3o \u2013 Dezembro de 2025<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O t\u00eanis \u00e9 um esporte que exige um alto n\u00edvel de resist\u00eancia, velocidade, pot\u00eancia e for\u00e7a central.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neste treino, vamos desenvolver pot\u00eancia e for\u00e7a para que os jogadores possam acelerar mais rapidamente, mudar de dire\u00e7\u00e3o com maior agilidade, sacar mais r\u00e1pido e saltar mais alto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Apenas para fins informativos. Treine com um profissional supervisionado, etc.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-rounded\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1063\" data-attachment-id=\"13622\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/09\/26\/plano-de-treino-de-tenis-em-pdf-2022\/imagem-20221003-wa0024\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?fit=1080%2C1063&amp;ssl=1\" data-orig-size=\"1080,1063\" data-comments-opened=\"1\" data-image-title=\"img-20221003-wa0024\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?fit=1024%2C1008&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0024.jpg?resize=1080%2C1063&#038;ssl=1\" alt=\"\" class=\"wp-image-13622\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sempre fa\u00e7a um aquecimento antes para minimizar o risco de les\u00f5es.<\/li>\n\n\n\n<li>Resfrie para otimizar a recupera\u00e7\u00e3o.<\/li>\n\n\n\n<li>Idealmente, tenha um programa para a entressafra e um programa diferente para a temporada de t\u00eanis.<\/li>\n\n\n\n<li>Este programa n\u00e3o inclui exerc\u00edcios de agilidade ou jogo de p\u00e9s.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Supino com barra*<\/td><td>10 <\/td><td>2<\/td><\/tr><tr><td>Flex\u00f5es pliom\u00e9tricas<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Arremessos de bola medicinal por cima da cabe\u00e7a<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Arremessos de bola medicinal<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>Flex\u00f5es de queixo<\/td><td>10 (ou no m\u00e1ximo)<\/td><td>2<\/td><\/tr><tr><td>Afundos multidirecionais<\/td><td>12 (total)<\/td><td>2<\/td><\/tr><tr><td>Saltos pliom\u00e9tricos rotativos<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>A banda resistiu a andar para tr\u00e1s.<\/td><td>20 segundos<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Se voc\u00ea tiver algum problema no ombro, considere substituir o supino com barra tradicional pelo supino no ch\u00e3o, seja com barra, halteres ou kettlebell. Eu, particularmente, prefiro o supino unilateral com kettlebell no ch\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcios<\/strong>se<\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>agachamento frontal com barra<\/td><td>8<\/td><td>4<\/td><\/tr><tr><td>Saltos de profundidade<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>Ponte de gl\u00fateos com barra<\/td><td>8<\/td><td>2<\/td><\/tr><tr><td>Remada com um bra\u00e7o<\/td><td>10 por bra\u00e7o<\/td><td>2<\/td><\/tr><tr><td>Cortes de madeira de cabo<\/td><td>10 por lado<\/td><td>2<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es de perna na barra fixa<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Posi\u00e7\u00e3o de prancha<\/td><td>1 minuto<\/td><td><\/td><\/tr><tr><td>Eleva\u00e7\u00f5es tibiais<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Agachamentos com aux\u00edlio de faixa el\u00e1stica<\/td><td>10 (total)<\/td><td>2<\/td><\/tr><tr><td>A banda resistiu a caminhar de lado.<\/td><td>15 segundos em cada dire\u00e7\u00e3o<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Saltos com barra hexagonal<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Imprensa Pallof<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Pux\u00f5es altos<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Arremessos de bola medicinal<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Arremessos obl\u00edquos com bola medicinal<\/td><td>8 jogadores de cada lado<\/td><td>2<\/td><\/tr><tr><td>Limites laterais<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Abdominais de cabo<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Flex\u00e3o n\u00f3rdica de isquiotibiais<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exerc\u00edcios para o manguito rotador<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Com toda a tens\u00e3o nos ombros, \u00e9 importante minimizar o risco de les\u00f5es com repouso adequado, alongamentos e exerc\u00edcios para o manguito rotador:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/qmYnoC0G9EQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=63&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Alongamento<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea treina pesado e joga t\u00eanis v\u00e1rias vezes por semana, deve alongar. Eu gosto de aquecer com um pouco de cardio em ritmo moderado antes de alongar, para suar um pouco. \u00c0s vezes, fa\u00e7o alguns alongamentos b\u00e1sicos no banho, mas isso \u00e9 outra hist\u00f3ria!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea estiver com pouco tempo, o trecho &quot;The World&#039;s Greatest&quot; \u00e9 uma \u00f3tima op\u00e7\u00e3o para todos os gostos, como seria de se esperar considerando o nome.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif<\/a>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Levantamentos Ol\u00edmpicos<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Al\u00e9m dos exerc\u00edcios pliom\u00e9tricos, os levantamentos ol\u00edmpicos, como o arremesso e o arranque, s\u00e3o excelentes para aumentar a velocidade de extens\u00e3o do quadril e a pot\u00eancia em geral.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neste programa, inclu\u00ed apenas puxadas altas, pois s\u00e3o relativamente f\u00e1ceis de aprender e apresentam um risco de les\u00e3o relativamente baixo em compara\u00e7\u00e3o com, por exemplo, arranques.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Os saltos com peso na barra hexagonal tamb\u00e9m s\u00e3o excelentes para gerar pot\u00eancia, embora exer\u00e7am alguma press\u00e3o sobre os discos da coluna \u2013 portanto, n\u00e3o use cargas muito pesadas nem os fa\u00e7a com muita frequ\u00eancia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Exerc\u00edcios do Programa<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Abaixo est\u00e3o apresentados alguns dos exerc\u00edcios menos conhecidos do programa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ponte de gl\u00fateos com barra<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ylpfCk3i-0Y?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=146&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Imprensa Pallof<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/nFspBRHke4w?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Arremessos obl\u00edquos com bola medicinal<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/B24fcijAaCU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pux\u00f5es altos<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/e-6dX2anRjg?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;start=18&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Baixe o PDF do programa de treinamento com pesos aqui:<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/11\/tennis-weight-training-program-1.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Clique para acessar o arquivo tennis-weight-training-program.pdf<\/a><\/p>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vers\u00e3o em planilha do Google:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<p><a href=\"https:\/\/docs.google.com\/document\/d\/e\/2PACX-1vTRQonRa75zg9dNXSssXFb0rTQjZgNElWmJSWFamEhpstmVKV8DFpZxjN6Xvm8lMkPDtykXyBURqoC6\/pub\" rel=\"nofollow\">https:\/\/docs.google.com\/document\/d\/e\/2PACX-1vTRQonRa75zg9dNXSssXFb0rTQjZgNElWmJSWFamEhpstmVKV8DFpZxjN6Xvm8lMkPDtykXyBURqoC6\/pub<\/a><\/p>\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1060\" data-attachment-id=\"13623\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/09\/26\/plano-de-treino-de-tenis-em-pdf-2022\/imagem-20221003-wa0023\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?fit=1080%2C1060&amp;ssl=1\" data-orig-size=\"1080,1060\" data-comments-opened=\"1\" data-image-title=\"img-20221003-wa0023\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?fit=1024%2C1005&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=1080%2C1060&#038;ssl=1\" alt=\"\" class=\"wp-image-13623\"\/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Perguntas frequentes sobre treino de t\u00eanis<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Qual o tipo de treino ideal para t\u00eanis?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O treino em circuito proporciona um excelente treino completo para o t\u00eanis. Desenvolvendo for\u00e7a, pot\u00eancia e resist\u00eancia, um circuito que inclui flex\u00f5es, mergulhos de tr\u00edceps, saltos na caixa, pranchas, sprints est\u00e1ticos, burpees, saltos laterais e escaladas\/barra fixa proporciona um treino completo excepcional para o t\u00eanis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Com que frequ\u00eancia um jogador de t\u00eanis deve treinar?<\/strong><br>Isso depende da \u00e9poca do ano, do calend\u00e1rio da temporada competitiva e do n\u00famero de horas dedicadas ao treino. A maioria dos tenistas profissionais treina na academia tr\u00eas vezes por semana na pr\u00e9-temporada e duas vezes por semana durante a temporada competitiva. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Qual \u00e9 a melhor op\u00e7\u00e3o para o t\u00eanis: HIIT ou cardio?<\/strong><br>Exerc\u00edcios cardiovasculares proporcionam uma excelente base para o condicionamento cardiovascular. No entanto, o HIIT (Treinamento Intervalado de Alta Intensidade) replica de forma mais espec\u00edfica as demandas de uma partida de t\u00eanis e, devido ao princ\u00edpio SAID (Adapta\u00e7\u00f5es Espec\u00edficas \u00e0s Demandas Impostas), os treinos HIIT s\u00e3o prefer\u00edveis aos exerc\u00edcios cardiovasculares de intensidade constante. Uma combina\u00e7\u00e3o de ambos, com um programa periodizado, \u00e9 a melhor abordagem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Qual \u00e9 a maneira mais r\u00e1pida de entrar em forma para jogar t\u00eanis?<\/strong><br>Os intervalos Tabata, que combinam sprints e exerc\u00edcios para o core, s\u00e3o uma maneira r\u00e1pida e eficaz de entrar em forma para o t\u00eanis. Cada intervalo Tabata consiste em 4 minutos de exerc\u00edcio, divididos em 100 sprints de esfor\u00e7o m\u00e1ximo de 20 segundos, intercalados com intervalos de descanso de 10 segundos. Jogar t\u00eanis ou realizar exerc\u00edcios espec\u00edficos para o t\u00eanis (como usar raquete e bola) s\u00e3o formas altamente eficazes de entrar em forma rapidamente para o esporte. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nota final \u2013 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Durante a entressafra, gosto de experimentar algumas aulas de exerc\u00edcios novas e desenvolver um n\u00edvel intermedi\u00e1rio de condicionamento f\u00edsico. Por exemplo, Body Pump \u2013 n\u00e3o \u00e9 espec\u00edfico para t\u00eanis, mas se voc\u00ea fizer, digamos, seis sess\u00f5es ao longo de um m\u00eas, provavelmente aumentar\u00e1 sua resist\u00eancia muscular, com uma base melhor para o t\u00eanis. Yoga ou Body Balance tamb\u00e9m s\u00e3o \u00f3timas op\u00e7\u00f5es \u2013 se voc\u00ea estiver na entressafra, experimente uma aula de mobilidade ou alongamento por um ou dois meses \u2013 isso provavelmente ajudar\u00e1 na preven\u00e7\u00e3o de les\u00f5es. S\u00f3 espere sentir um pouco de dor muscular tardia e tens\u00e3o muscular por alguns dias ap\u00f3s a primeira aula. Pilates e Animal Flow tamb\u00e9m s\u00e3o \u00f3timos para atletas mais velhos como eu (45 anos na \u00e9poca em que escrevi isso).<\/p>","protected":false},"excerpt":{"rendered":"<p>Last updated &#8211; Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. 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. For informational purposes only. Train with a supervised professional [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[47759,1999,3612],"class_list":["post-13594","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-pdf","tag-tennis","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2022\/09\/26\/plano-de-treino-de-tenis-em-pdf-2022\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Last updated &#8211; Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. 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Iniciantes podem fazer flex\u00f5es de bra\u00e7o com os joelhos apoiados no ch\u00e3o, 2 ou 3 s\u00e9ries com o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel. Para um n\u00edvel intermedi\u00e1rio, s\u00e3o necess\u00e1rias 3 s\u00e9ries de flex\u00f5es normais. Para aumentar a dificuldade, voc\u00ea pode fazer flex\u00f5es com os p\u00e9s elevados em um apoio para os p\u00e9s.","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11366,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/01\/24\/programas-de-treino-semanais-em-pdf\/","url_meta":{"origin":13594,"position":1},"title":"Programas de treino uma vez por semana em PDF","author":"Dave","date":"Janeiro 24, 2020","format":false,"excerpt":"Se voc\u00ea \u00e9 um pai ou m\u00e3e ocupado(a) e tamb\u00e9m trabalha a maior parte do dia, pode ser dif\u00edcil ir \u00e0 academia 3 ou 4 vezes por semana como antigamente. \u00c9 importante lembrar que o benef\u00edcio de um treino por semana \u00e9 enorme, comparado\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"once a week workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":15499,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/10\/21\/plano-de-treino-em-casa-de-6-semanas-em-pdf-para-2024\/","url_meta":{"origin":13594,"position":2},"title":"6 Week Home Workout Plan .pdf [2025]","author":"Dave","date":"Outubro 21, 2024","format":false,"excerpt":"Treino em casa, com dura\u00e7\u00e3o de 6 semanas. Ideal para quem tem um n\u00edvel moderado de condicionamento f\u00edsico, mas se voc\u00ea for iniciante, reduza as s\u00e9ries pela metade. Exercite-se por sua conta e risco - consulte seu m\u00e9dico antes de iniciar um novo programa de exerc\u00edcios. Equipamentos: kettlebell, faixa el\u00e1stica. Inclua um\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11098,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/09\/06\/inclui-pdf-com-treino-de-boxe-para-peito\/","url_meta":{"origin":13594,"position":3},"title":"Boxing Chest Workout &#8211; .pdf included [Updated Sept. 2023]","author":"Dave","date":"Setembro 6, 2019","format":false,"excerpt":"O boxe \ud83e\udd4a \u00e9 um esporte muito exigente. Muitos aspectos do condicionamento f\u00edsico s\u00e3o importantes para o boxe, mas uma coisa crucial que quero que todos saibam \u00e9 que for\u00e7a no peito n\u00e3o \u00e9 sin\u00f4nimo de pot\u00eancia nos socos! https:\/\/youtu.be\/wxJldzXoXMw A pot\u00eancia gerada especificamente no peito \u00e9 muito pequena\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":4137,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/03\/31\/exercicios-com-o-peso-do-corpo-3\/","url_meta":{"origin":13594,"position":4},"title":"Treinos com o peso do corpo","author":"Dave","date":"Mar\u00e7o 31, 2016","format":false,"excerpt":"Um amigo do trabalho me pediu para criar um treino de peso corporal para ele, ent\u00e3o pensei em fazer um post no blog: Sess\u00e3o 1: Intervalo Tabata - Sprints (se estiver ao ar livre) ou Agachamentos (se estiver em ambiente fechado). Use um cron\u00f4metro de intervalo Tabata ou este v\u00eddeo: https:\/\/youtu.be\/oo4sKMQReCE. Os intervalos Tabata envolvem\u2026","rel":"","context":"In &quot;Books&quot;","block_context":{"text":"Books","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/livros\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/reverse-lunge-twist-1.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":16130,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2025\/10\/06\/programa-de-treino-de-rugby-em-pdf-2025\/","url_meta":{"origin":13594,"position":5},"title":"Rugby Workout Program .pdf [2025]","author":"Dave","date":"Outubro 6, 2025","format":false,"excerpt":"Construindo o Atleta de Rugby Completo O rugby exige tudo. Mas antes de entrarmos nesse assunto, vale lembrar que no Reino Unido se escreve &quot;programme&quot; (programa de exerc\u00edcios). Levei uma bronca na faculdade por escrever &quot;program&quot; (programa) \u00e0 moda americana\/de software. S\u00f3 para constar. Descobri que microtraumas ajudam a memorizar as coisas. Ok, vamos l\u00e1...","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/woodenplyometricjumpbox-maxout-lifestyle01.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/woodenplyometricjumpbox-maxout-lifestyle01.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/woodenplyometricjumpbox-maxout-lifestyle01.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/10\/woodenplyometricjumpbox-maxout-lifestyle01.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13594","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=13594"}],"version-history":[{"count":28,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13594\/revisions"}],"predecessor-version":[{"id":17026,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/13594\/revisions\/17026"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=13594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=13594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=13594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}