Daily Insights 03 [Summer Training]

This is not a difficult sport to comprehend. Tennis is just....

Hit the ball in the court and within the lines, just 1 more time than your opponent.

However, we need to be sure that:

1. We are fit enough to do so.

2. Have a set of shots and sequence of play that allows us to do so.

3. Persevere under a wide range of medical, environmental, and circumstantial situations.

4. Endure some level of pain/suffering to gain success.

Otherwise, it's a pretty simple sport.

Here is the plan for Fitness over the course of the next 3 weeks:

• Run 3-4x/week.

  • Distances between 1-4 miles based on training/match schedule

• Strength training 3x/week.

  • Majority Calisthenics with Gym work using weights.

• Biking 3x/week.

  • These will be crucial! 8-20 mile rides for the endurance work.

• Core muscle training 5x/week.

  • A massive impact on stroke quality and torque for all shots.

  • These sessions will include, upper leg, abdominal, lower + middle back exercises.

• Agility/Sprint work 2-3x/week.

  • These will include, ladder drills, uphill sprints, parachute sprints, on-court sprint distances. Such as 1-court + 2-court shuttle runs, 1/2 Martinas, etc.

• Stretching + Rehab 7days/week/

  • Absolutely critical to make sure the body is able to maintain and progress each week.

End goal is to play great Tennis and have dropped 10lbs of fat that has been stored in the last couple of months enjoying meals, snacks, and dessert runs with my wife and 3 year old daughter.