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8-Week Workout Program

Coach is giving training to tennis player

It takes a lot of hard work and determination. The training can get intense and if done incorrectly, could ruin one’s chances of ever making a career out of the sport. This article will give some insight on everything one needs to know about training for tennis and some extra information on what muscle groups are involved in certain movements.

As for physiological aspects and for a successful match, a tennis player needs a combination of strength, power and muscular endurance. Muscle hypertrophy is not needed as much as the other aspects because the technique is a key in the game of tennis, not just power.

DayExerciseSets, Reps
Monday Leg Press3 sets, 10-15 reps
Lower BodyLeg Extensions3 sets, 10-15 reps
Lying Leg Curls3 sets, 10-15 reps
Standing Calf Raise3 sets, 10-15 reps
Wednesday Crunches3 sets, 20 reps
Core and Rotator CuffRussian Twist3 sets, 20 reps
Hyperextensions (Back Extensions)3 sets, 10-15 reps
External Rotation3 sets, 10-15 reps
Jogging-Treadmill1 set, 30 mins.
FridayBarbell Bench Press – Medium Grip3 sets, 10-15 reps
Upper BodyWide-Grip Lat Pulldown3 sets, 10-15 reps
Seated Cable Rows3 sets, 10-15 reps
Barbell Curl3 sets, 10-15 reps
Triceps Pushdown3 sets, 10-15 reps
Dumbbell Shrug3 sets, 10-15 reps

3 Day Split (Week 1-4)

Use light weights at 40% of 1RM (repetitive max.)

Rest for less than 30 seconds between sets

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