Tennis Weight Training Plan

This is a seven-week weight training programme suitable for racket sport players in general. Players should aim to train twice a week with at least two days rest period in-between.

  • Dynamic Warm-up drills
  • Shoulder health and hip health drills performed at front of workout
  • Train twice a week with at least 2 days rest between, eg. Mon/Thursday
  • Whole-body workout
  • 30 – 60 second rest periods

Weeks 1 to 3

 
  Reps
1) Cable Internal hip flexions
2) Low Pulley cable abductions
3) Alternating Lunges
4) Lateral Lunges
5) Chin Ups 
6) Romanian Deadlifts
7) Russian Bar Twists 
3 x 10 reps
3 x 10 reps
3 x 8 reps
3 x 8 reps
5 x 3 reps
5 x 5 reps
5 x 5 reps each side

 Week 4

 Training Reps
Monday to Sunday Rest Week Do something different from the gym
Weeks 5 to 7
  Reps
1) Low Pulley cable abductions
2) Cable internal hip flexions
3) Reverse Lunges
4) Overhead Lateral Lunges
5) Bent Over cable row (single arm)
6) Single-Leg Romanian Dead Lift
7) Russian Twists (cable) 
3 x 10 reps
3 x 10 reps
3 x 8 reps
3 x 8 reps
5 x 3 reps each side
5 x 5 reps each leg
5 x 5 reps each side