Tennis Conditioning Plan

intermediate level

Only after developing appropriate flexibility, stability and strength is it safe to start working on power development. This program will focus on multi-planar power development for tennis.

Day 1

This daily workout contains 5 activities, you'll be doing the following activities:

	Medicine ball rotational chest pass Sets: 4 Reps: 10
	High cable woodchop to low Sets: 4 Reps: 10
	Medicine ball walking lunge with twist Sets: 4 Reps: 10
	Standing medicine ball trunk flexion and extension Sets: 4 Reps: 10
	Power step up jumps off box single leg Sets: 4 Reps: 10

Day 3

This daily workout contains 5 activities, you'll be doing the following activities:

	Medicine ball rotational chest pass Sets: 4 Reps: 10
	High cable woodchop to low Sets: 4 Reps: 10
	Medicine ball walking lunge with twist Sets: 4 Reps: 10
	Standing medicine ball trunk flexion and extension Sets: 4 Reps: 10
	Power step up jumps off box single leg Sets: 4 Reps: 10

Day 5

This daily workout contains 5 activities, you'll be doing the following activities:

	Medicine ball rotational chest pass Sets: 4 Reps: 10
	High cable woodchop to low Sets: 4 Reps: 10
	Medicine ball walking lunge with twist Sets: 4 Reps: 10
	Standing medicine ball trunk flexion and extension Sets: 4 Reps: 10
	Power step up jumps off box single leg Sets: 4 Reps: 10

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

What will I get?

MJ Johnson

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