Tennis Conditioning Plan

intermediate level

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

Day 1

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

	Medicine Ball Rotational Chest Pass 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
	Medicine Ball Walking Lunge With Twist Sets: 4 Reps: 10
	High Cable Woodchop to Low Sets: 4 Reps: 10

Day 3

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

	Medicine Ball Rotational Chest Pass 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
	Medicine Ball Walking Lunge With Twist Sets: 4 Reps: 10
	High Cable Woodchop to Low Sets: 4 Reps: 10

Day 5

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

	Medicine Ball Rotational Chest Pass 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
	Medicine Ball Walking Lunge With Twist Sets: 4 Reps: 10
	High Cable Woodchop to Low Sets: 4 Reps: 10

MJ Johnson

MJ is the founder of Changing Shape. His workout 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

Tennis Conditioning Plan

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

What will I get?

MJ Johnson

AS FEATURED IN