This program is for any Tennis athlete looking to increase their strength, speed, agility, and overall power on the court. Everything featured in these workouts are based around the same training we used with our State and Regional Champions since 2012. For further assistance, please feel free to email us anytime at: Team@oharafitness.net
Week 1
Day 1
1: Superset
A: Goblet Squats
B: Push Ups
4x12
2: Superset
A: Overhead Lunges
B: Dumbbell Bench
C: Dumbbell Rows
3x15
3: Superset
A: RDL
B: Incline Alternating Dumbbell Press
C: Kettlebell Swings
3x10
4: ABS Bicycles
Russian Twist
Leg Raises
3x20
Day 2
1: Superset
A: Dumbbell Cleans
B: Close Grip Push Ups
4x12
2: Superset
A: Forward Raise
B: Lateral Raise
C: Upright Row
3x15
3: Superset
A: Box Jump
B: Triceps Pulldown
3x10
4: Reverse Fly
3x15
5: Abs
Flutter Kicks
Side Plank RIGHT
Plank
Side Plank LEFT
40 seconds of each x 4 sets
Week 2
Day 1
1: Superset
A: Front Squat
B: Plyo Push Ups
3x15
2: Superset
A: Split Squats
B: Dumbbell Double Tap Bench
C: Max Pull UPs
3x10 (except pull-ups)
3: Superset
A: Overhead Lunges
B: Dumbbell Speed Rows
3x12
4: Step UPs
3x10
5: Abs
100 Sit Ups
50 Russian Twist (Per side)
25 Leg Raises
x2
Day 2
1: Superset
A: Dumbbell Push Press
B: Box Jump
C: Reverse Fly
3x15
2: Superset
A: Upright Rows
B: Steering Wheels
C: Triceps Extension
3x20
3: Superset
A: Lateral Raises x 10
B: Farmers Hold x 30 seconds
x3
4: Conditioning/Abs
A: Jumping Jacks
B: Bicycles
C: Mountain Climbers
D: Leg Raises
4x25
Week 3
Day 1
1: Superset
A: Overhead Lunges
B: Squat to Standing Chest Press
C: Shoulder Tap Push Ups
3x15
2: Superset
A: Good Mornings
B: Dumbbell Alternating Bench
C: Dumbbell Rows
3x15
3: Superset
A: Bench Jumps
B: Step Ups
3x15
4: Calf Raises
150 total
5: Abs
Bicycle
V-Ups
Flutter Kicks
3x15
Day 2
1: Superset
A: Seated Shoulder Press
B: Seated Curls
C: Seated Triceps Extension
3x15
2: Superset
A: Reverse Fly
B: Triceps Kickbacks
C: Dumbbell Curls
D: Hammer Curls
3x15
3: Superset
A: Reverse Curls
B: Crossover Curls
3x15
4: Conditioning/Abs
A: Bench Jumps
B: Sit Ups
C: Bench Jumps
D: Leg Raises
3x15
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