Winter Training Plan

Winter Training for Tennis: Planning, Progress, and Personal Growth

Tennis training is a cyclical process built on a foundation of planned components to prepare both the body and mind for competition. Each season of the year presents unique challenges—and winter, particularly in North America, demands an adaptable and intelligent approach.

Access to indoor courts is often limited and costly, making full-time on-court training a luxury for many. However, development doesn't need to pause. With thoughtful planning, players can continue progressing by maximizing time outdoors during the warmest parts of the day and emphasizing off-court elements that contribute to overall performance.

Essential Macro Components

1. Training

2. Competing

3. Rest + Rehab

   
   

These macro components form the pillars of development. Within them lie micro components—highly individualized elements specific to each player’s growth. The cycle's duration depends on the tournament schedule and the time of year.

While winter is often seen as a season of rest, it also offers valuable opportunities for targeted improvement. If your body needs recovery after a heavy season, use this time to implement smart recovery strategies. If the end of the season was lighter, a focused training block can set the tone for a strong start to the new year.

My Approach: A Winter Training Block

For me personally, mid-November marked the end of my competitive season. From there, I entered a six-week training block through December, aiming to prepare for a stretch of tournaments in Florida that began in January. While it wasn’t realistic to compete in all 8–10 weeks of events, I typically planned to enter the final three tournaments of the month.

This block wasn’t just about grinding on the court. I prioritized rest, time with family, and hobbies that had taken a backseat during the busy season. That balance helped me mentally reset and reminded me that athletic identity is just one part of a healthy, fulfilling life.

Breaking Down the Macro/Micro Components

On-Court Training

• Focus on refining specific stroke mechanics

• Make technical or mechanical adjustments

• Add variety, disguise, or change to current shot patterns

• Introduce new tactical combinations and explore overall game strategy

• Assess what physical/mental preparation is required for tactical changes

• Make small tweaks to equipment (e.g., string type, racket balance, footwear)

• Test on-court nutrition and hydration strategies (e.g., electrolyte blends, match-day snacks)

Competing

• Reflect on recent competitions to identify areas for growth

• Pinpoint tactical gaps or missed opportunities across matches

• Develop or enhance point construction strategies and set plays

• Analyze match footage to refine execution and identify patterns

• Introduce and evaluate new tactical combinations over time

Rest + Rehab

• Evaluate if current recovery protocols are effective

• Test new methods for improved recovery and injury prevention

• Prioritize stretching, mobility, and flexibility

• Emphasize full-body recovery after intense sessions and utilize off-days wisely

This block is deeply personal. Every athlete should tailor this period to meet their own needs and goals. Life, circumstances, and resources vary year to year, and so should your approach. The goal is to intentionally use this window to support your broader development.

A Personal Reflection: Winter 2011 – The Turning Point

Winter of 2011 was the beginning of my journey into professional-level events. I had just started competing in ITF Futures, USTA Pro Circuit tournaments, and local prize money events—and the level was a shock. Players were physically stronger, more experienced, and less affected by my game style.

That season, I met a local player in a Men’s Flex League who would soon become my main training partner. He wasn’t on the same tournament circuit but had deep knowledge in player development and high-performance training. Our personalities clicked, and his mentorship changed the trajectory of my career.

Physically, I had some catching up to do. At 5’9” and weighing in the mid-140s, I was fast and fit from years of distance running, but I lacked the strength to generate real power and sustain physical output through long matches.

After my final tournament of the year, we hit the gym. For the first time, I was properly introduced to strength training tailored for tennis. It was eye-opening. Over the next few years, I gradually built muscle—eventually reaching a strong, tennis-fit 155 lbs by my peak seasons (2013–2015).

That 6–8 lbs of added muscle may seem modest, but in the context of a high-performance tennis schedule with minimal off-season, it was significant. More importantly, I stayed injury-free throughout my entire playing career. I believe this was due in large part to the smart, focused training we did—guided by safety, performance goals, and long-term development. We didn’t chase trendy lifts or high-risk exercises. Everything had a purpose.

The strength gains didn’t just help my game—they protected it.

Winter is not just downtime—it’s developmental time. Whether you’re recharging or rebuilding, this season can be one of the most impactful in your training calendar. The key is to approach it with intention, reflection, and a plan that fits you.

-Amyn Mukadam