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Tennis Fitness Training Plan

21 Day Tennis Fitness Preparation Plan?

I am on the varsity tennis team at my school but haven't been able to play/train for a very long time. I have 21 days to work out and practice tennis. I would like some detailed advice on how I should go about spending the next three weeks so I can maximize results in time for tryouts.

I am 6' 2" and 185 lbs. I am probably a solid 8-10 pounds overweight and am lacking muscle mass.

The last few days I have been doing moderate weight training (20 lb curls, 130 lb bench presses) and short distance running (1-2 miles / 8:30 per mile).

Can anyone help me out here? Thanks.

In 21 days you can see good results in your fitness, as long as you stick consistently to your plan.

1. Your diet IS VERY important. Eat mostly lean meat, vegetables, fruit and complex carbs (i.e. reduce sugary, processed food).

2. Run 3-4 miles twice a week.

3. Practice tennis for at least an hour a day, 6 days per week, more if you can manage. Your skills need to be sharp. If you can't find a hitting buddy all the time, find a wall and a court, practice your serving too.

4. Weight train 3 times per week, lift heavy and do body part splits, e.g Monday: Back/biceps Wednesday: Legs/ Shoulders Friday: Chest/ Triceps. Do 45 minutes- 1hour.

5. This is what your plan looks like:

Monday: 1 hour weight training, 1 hour tennis

Tuesday: 3 mile run, 1 hour tennis

Wednesday: 1 hour weight training, 1 hour tennis

Thursday: 4 mile run, 1 hour tennis

Friday: 1 hour weight training, 1 hour tennis

Sat: 1 hour tennis

Sun: REST

Make sure you get enough sleep and water.

Stick to this and your fitness will improve dramatically and you will impress at tryouts.

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FIT TRIX.COM'S TENNIS FITNESS PROGRAM- NewPort Bay, Boca Raton FL

is this realistic in tennis?

within a year im planning to go from a 3.0 to 4.0-4.5. Is this possible with extreme fitness training/repetition? Also, is there any guide to improve my IQ on the court? Or is it just experience I need?

Maybe if you can hire a team of coaches and play 3 hours a day. Otherwise, you should be happy if you move up to a 3.5. For your IQ, read all the great answers on this site of course!

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