Sports Performance: Tennis - Beginner

Ace Your Tennis Performance: A 16-Week Beginner Conditioning Program

Elevate your tennis game with our dynamic 16-week conditioning program, perfectly tailored for beginners ready to dedicate three days a week to their athletic growth. Through six carefully crafted phases, each spanning three weeks, you'll transform your physical performance, enhance on-court skills, and fortify yourself against injuries.

Program Goals:

Designed with the ambitious tennis player in mind, our program focuses on:

• Boosting Physical Performance: Improve strength, power, speed, agility, and endurance—key elements for tennis success.
• Enhancing Tennis Skills: Develop essential sport-specific movements, including quick direction changes and explosive power.
• Promoting Well-rounded Athleticism: Increase balance, flexibility, and joint mobility for a more agile, powerful, and injury-resistant athlete.

Who It's For:

This program is a perfect match for aspiring tennis players at the beginner level of strength and conditioning, eager to elevate their game.

Training Schedule:

Engage in a focused 3 days per week regimen, structured to progressively enhance your tennis capabilities.

Training Phases:

• Weeks 1-3: General Preparation - Build a solid foundation with improved cardiovascular health and flexibility, setting the stage for your tennis transformation.
• Weeks 4-6: Introduction to Strength - Unlock your potential with core strength exercises that build the resilience needed for tennis excellence.
• Weeks 7-9: Strength - Advance your strength training to become a formidable force on the court.
• Weeks 10-12: Introduction to Power - Gear up for explosive plays by focusing on speed, agility, and power development.
• Weeks 13-15: Power - Master drills and plyometrics to enhance your quickness and power, critical for dominating the court.
• Week 16: Regeneration - Conclude with a focus on recovery, employing techniques to reduce fatigue and enhance body symmetry, ensuring you're in top form for competition.

Prepare to make significant strides in your tennis performance, mastering the skills and building the body strength needed to excel in the sport, all while minimizing injury risks. Take the first step on your journey to tennis excellence today. Your court domination starts here.

Our app-based program is designed for consistency and completion. If life interrupts, you have a two-week grace period after app access ends, and you can request a PDF of your workout anytime by emailing us.

Consider our annual membership for year-long access to all programs and the flexibility to add any program upon request at info@boulderfitperformance.com. Initial app access includes all rehab, prehab, and mobility programs, with the option to add more as needed. We're here to support your fitness journey effectively and efficiently.

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly