Sports Performance: Tennis - Intermediate

Master Your Tennis Game: A 16-Week Intermediate Conditioning Program

Elevate your tennis prowess with our specially designed 16-week conditioning program for intermediate players. Committing to three days a week, you'll embark on a journey through six transformative phases, each tailored to propel you to your highest potential on the court.

Program Objectives:

Our comprehensive program is engineered to:

• Enhance Physical Performance: Bolster your strength, power, speed, agility, and endurance—fundamental attributes for tennis excellence.
• Elevate Court Skills: Sharpen your ability for quick direction changes and explosive movements, essential for competitive tennis.
• Promote Overall Athletic Health: Improve balance, flexibility, and joint mobility to create an agile, powerful, and injury-resistant athlete.

Who It's For:

Tailored for experienced tennis players at an intermediate level, this program is your stepping stone to advancing your game and achieving peak performance.

Training Schedule:

• A focused 3-day weekly regimen strategically designed to build your athletic capabilities and tennis-specific skills progressively.

Training Phases:

• Weeks 1-3: General Preparation - Establish a robust foundation with cardiovascular and flexibility training, enhancing your endurance and agility for the challenges ahead.
• Weeks 4-6: Introduction to Strength - Begin unlocking your strength potential with foundational exercises that build resilience and prime you for tennis success.
• Weeks 7-9: Strength - Advance your strength training to become a formidable presence on the court, ready to face any challenger.
• Weeks 10-12: Introduction to Power - Gear up for explosive gameplay by focusing on developing your speed, agility, and dynamic power for those game-changing moments.
• Weeks 13-15: Power - Refine your power and agility with targeted drills and plyometrics, perfecting your quick direction changes and explosive court movements.
• Week 16: Regeneration - Conclude with a dedicated recovery phase, utilizing stretching, foam rolling, and restorative practices to ensure you're game-ready and at your best.

Dive into this 16-week program and see remarkable improvements in your tennis performance, skill execution, and overall physical health. Accept the challenge, fuel your passion for tennis, and prepare to dazzle on the court while minimizing injury risks. Your path to tennis supremacy starts now.

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