3-day block alongside tennis training: strength, rotational power, general strength & agility. Focused on rotational power, shoulder health (rotator cuff) and lateral movement.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 4×6 | 180 sec |
| Dumbbell Single Leg Romanian Deadlift | 3×16 | 90 sec |
| Pull-Up | 3×8 | 120 sec |
| Cable High To Low Woodchopper | 4×16 | 90 sec |
| Resistance Band Standing External Rotation | 3×15 | 60 sec |
| Barbell Floor Calf Raise | 3×15 | 60 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Rotational Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Medicine Ball Rotary Throw | 5×8 | 120 sec |
| Lateral Bound | 4×10 | 120 sec |
| Push Press | 4×5 | 120 sec |
| Dumbbell Goblet Split Squat | 3×16 | 90 sec |
| Cable Horizontal Pallof Press | 3×24 | 60 sec |
| Cable Forearm Pronation | 3×15 | 60 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — General Strength & Agility
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Trap Bar Deadlift | 4×5 | 180 sec |
| Dumbbell Incline Bench Press | 3×8 | 120 sec |
| Cable Seated Row | 3×10 | 90 sec |
| Dumbbell Lateral Lunge | 3×16 | 90 sec |
| Cable Standing Face Pull (With Rope) | 3×15 | 60 sec |
| Agility Ladder Drill | 4×30 sec | 90 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Gym Program for Tennis Players is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.