Outlast every opponent with superior tennis specific cardio.
Endurance is one of the fundamental pillars of a tennis player’s confidence. Nothing is more intimidating than walking on court against someone who can get to every ball and can run circles around you when your legs have given up. Impeccable cardio will give you the confidence of knowing that there is nothing your opponent can do to hurt you, no shot will be out of reach and no rally will be too long to tire you out. That is the pinnacle of confidence for any tennis player.
This program is designed to prepare your body to excel through every grueling rally and last to the end of the match. By targeting the three primary energy systems your body relies on during tennis—ATP-PC for explosive movements, anaerobic glycolysis for sustained power, and the aerobic system for recovery and endurance—you’ll train to maintain peak intensity from the first serve to match point. Through a strategic combination of high-intensity intervals, medium-distance cardio, and muscle endurance training, this program ensures that your energy stores are optimized, fatigue resistance is maximized, and you don’t hit the dreaded “wall” during critical points.
Combination of High Intensity Intervals, Medium Distance Cardio, Muscle endurance Training, Power Training
Hard to Very Hard
Age adjusted for U12-U14-U16-U18-Pro
4 Days/Week for 4 Weeks 1h per workout including warm up and cooldown
For 6 Week Tennis Specific Cardio Plan
