Sample 25-Week

Conditioning Plan for

College Tennis Players
(FALL SEASON PRESEASON
TO SPRING SEASON)
Sample 25-week Conditioning Plan
for College Tennis Players
(Fall Season Pre-Season to Spring
Season)
This sample plan is to help college tennis
coaches and strength and conditioning coaches
prepare college tennis players for their college
season and develop a strong conditioning base
for their upcoming professional careers. It is
especially crucial to have the whole performance
team communication to be successful, so please
discuss with your strength and conditioning
coach, athletic trainer, and other support staff to
develop a complete plan.

This 25-week plan is divided into following

seasons; Fall Pre-Season (4 weeks), Fall Season
(8 weeks), Off Season (8 weeks), and Spring
Pre-Season (4-5 weeks). For each season, weekly
sample programs are provided. Please remember
that these are samples and it may need to be
adjusted based on each player’s levels and needs.
The programs are consisted of following modes
of training;
Total Strength Training Conditioning Days/Wk
Season Wk Events
Wk

Phase Days/Wk Interval Pace/ LSD Acceleration On Ct. On Ct. Other Estimated Estimated
Tempo / Plyo Endurance Specific Total Acute to
movement Workloads* Chronic
Workload
Ratio*

1 Fall 1 TEST Test 2 0 0 2 0 1 0 1 4320 N/A

Pre-
Season

2 Fall 2 Base 3 0 1 2 0 1 0 1 4725 N/A

Pre-
Season

3 Fall 3 Base 3 1 1 1 0 1 0 1 4850 N/A

Pre-
Season

4 Fall 4 Base 3 1 1 0 1 1 0 2 5310 1.11

Pre-
Season

5 Fall 1 Transition TR 1-2 0 0 1 1 1 1 1 6915 1.27

Season

6 Fall 2 S/P 2 0 1 1 1 1 0 1 7905 1.27

Season

7 Fall 3 Competition S/P 1-2 0 0 1 1 0 2 1 8055 1.14

Season week I

8 Fall 4 S/P 2 1 0 1 0 1 1 1 8610 1.09

Season

9 Fall 5 S/P 2 1 0 1 1 0 2 1 8635 1.04

Season

10 Fall 6 Competition S/P 1-2 0 0 1 1 0 2 1 8685 1.02

Season week II

11 Fall 7 Peak 2 1 0 1 0 0 2 1 9300 1.06

Season

12 Fall 8 Competition Peak 1-2 0 0 1 1 0 2 1 10180 1.11

Season week III

13 Off 1 Active Rest AR 0 0 0 1 0 0 0 2 5700 0.67

Season

14 Off 2 TEST Test 3 0 1 0 0 1 0 1 6035 0.77

Season

15 Off 3 Thanksgiving Base 1-2 1 1 1 0 0 0 2 6375 0.90

Season

16 Off 4 HP 3-4 2 1 0 0 0 0 2 6450 1.05

Season

17 Off 5 HP 3-4 2 0 0 1 0 0 2 6480 1.02

Season

18 Off 6 TEST Test 3-4 2 0 0 0 1 0 2 6510 1.01

Season

19 Off 7 Christmas HP 1-2 2 0 1 0 1 0 2 6445 1.01

Season

20 Off 8 New AR 0 0 0 1 0 0 0 3 6740 1.03

Season Year’s Day
Transition/AR

21 Spring 1 Base 1-2 1 0 1 1 1 1 1 7245 1.07

Pre-
Season

22 Spring 2 TEST Test 1-2 1 0 1 1 1 1 1 7875 1.11

Pre-
Season

23 Spring 3 Base 3 1 0 1 0 1 2 1 7950 1.07

Pre-
Season

24 Spring 4 Base 3 1 0 1 1 1 1 1 8080 1.04

Pre-
Season

25 SPRING 1 Transition S/P 1-2 1 0 0 1 0 2 0 8070 1.01

SEASON

AR=Active rest, BASE=basic/foundation training, TR=Transition, *Estimated Total Workloads and Estimated Acute to Chronic Workload Ratio are calculated based on hypothetical
S/P=Strength & Power, HP=Hypertrophy session RPEs and Times for this document. For more information, please refer to Workload Management and
Recommendation for Tennis.
Interval Acceleration/Plyometrics (Plyo)
Interval training involves multiple bouts of running/sprint. One of the important components for tennis players is
Each running/sprints is less than 10 sec to as long as 3 to acceleration. Since the tennis court does not have enough
4 min. It is important to work and maintain the intensity space to reach maximum speed, first step and acceleration
(time) for each running and sprints, so if the player slows is a key factor of tennis movement. Plyometrics is another
down or cannot maintain the intensity (time), adjust the popular training method to train athletes’ explosiveness
time or increase the rest periods. During the testing and it relates to one’s acceleration.
week, find a realistic time that the athlete can maintain
for each distance. Of course, as the athletes improve their Because there are so many different types and exercises
conditioning levels, the times will need to be adjusted; for for acceleration and plyometrics training, only the
example, after fall pre-season, after freshman year, etc. intensities and modes of the training are provided. Please
consult with the strength and conditioning coach for
EXAMPLES: specific exercises and volumes for each day of training.

2x3x800m, :90 rest, 3min rest in between sets = 3

repetitions of 800m run with :90 rest for 2 sets. So total On Court (Ct.) Endurance
of 6 x 800m with 3 min rest after the first 3 repetitions
On Ct. Endurance training is interval training on the
(3x800m).
tennis court. Instead of running on the track, use
3x7 min 5,10,15yd sprints, full recovery in between sets = different exercises, such as footwork drills, etc. that are
sprint 5 yd then walk or jog back to start line, sprint 10 yd approximately 15sec each and jog around tennis court as
then walk or jog back to start line, sprint 15yd then walk recovery after each exercise. The exercise duration could
or jog back to start line, repeat these three distances for be shorter or longer than 15 sec. However, it should not
7min. After 7min, full recovery, then perform two more exceed 45 sec to maintain intensity and tennis specific
7min (with full recovery in between as well). Use different components. Some of the exercises can be performed with
starting positions, ready positions with split steps, etc. to a tennis racquet in hand. It is important to perform each
add some variations also. exercise at full intensity and use active recovery, such as
jog around a tennis court so that the entire set is non-stop
Stadium/Stairs, One of the advantages of a college continuous movement.
campus is that most of the campuses have stadiums.
It is a great way to develop lower body strength and EXAMPLE: 3x7min full recovery in between sets = set up
overall conditioning. Of course, just like any other several different exercises, perform each exercise with
training methods, please consult with the strength and active recovery as many repetitions as possible during
conditioning coach and/or athletic trainers before stadium/ work time. Ensure full recovery before the next set.
stairs training, especially for knees and other lower body
joints issues. On Court (Ct.) Specific Movement
Pace/Tempo Correct movement patterns should be emphasized during
the conditioning sessions. Therefore, it is important to
Pace/Tempo training is similar to interval training. Each communicate with the strength and conditioning coach
bout of work is a little longer than interval training. Again, it and be on the same page on what is the correct movement
is important to maintain the intensity. Therefore, adjust the pattern and needs to be focused on. This type of training
times and rest periods if needed. may not be a strong area of training for some of the
strength and conditioning coaches, especially if they do
EXAMPLE: 5x1,200m :90 rest in between reps = 5 not have a tennis background. This session may need to be
repetitions of 1,200m run with 90 sec. rest in between conducted by tennis coaches or strength and conditioning
repetitions. coaches and tennis coaches together.

Also, circuit training can be used with a variety of exercises EXAMPLES: use tennis specific movement patterns,
to get heart rate up. medicine balls, or tennis racquet in hand. Place cones
or makers for specific movement patterns. Perform the
Long Slow Distance (LSD) movement pattern with correct footwork with a game like
intensity. Each exercise is approximately 15 sec (again it
The LSD is a consistent distance running. As a simple could be shorter or longer). Use full recovery between
indicator of intensity, percentages of Predicted Max Heart repetitions or 25sec rest to emulate time in-between points.
Rate (PMHR) are provided.

EXAMPLE: 30min run @ 60-70% PMHR = 30min run

Other
(preferably outside non concrete surface) at 60-70% of Other training is non-impact cardio such as bike,
PMHR. swimming, elliptical trainer, etc., cross training, and other
sports or forms of physical activity can also be beneficial
for overall athletic performance.
 Estimated
Estimated Acute to
Total Wk Season Wk M T W TH F SA S Weekly Chronic
Workload * Workload
Ratio*

Fall On Ct.
mode LSD LSD Other
Pre-Season Endurance

1 1 3x 5min full OFF 4320 na

20min Run 20min Run game, cross
recovery
programs @ 60-70% @ 60-70% training, etc
between
test PMHR PMHR for 60min
sets
On Ct.
mode LSD Other Pace/Tempo LSD
Endurance

Fall non-impact
2 2 4x1,200m 3x 5min full OFF 4725 na
Pre-Season 25min Run cardio (bike, 25min
:90rest recovery
programs @ 60-70% etc) 30min Run @ 60-
inbetween between
PMHR @60-70% 70%PMHR
reps sets
PMHR
On Ct.
mode Pace/Tempo Other Interval LSD
Endurance

Fall non-impact 2x3x800m

3 3 5x5 min; full OFF 4850 na
Pre-Season cardio (bike, :90rest, 30min
3x1,600m recovery
programs etc) 30min 3min rest Run @ 60-
90sec rest in-between
@60-70% between 70%PMHR
sets
PMHR sets
Acceleration/ On Ct.
mode Pace/Tempo Other Interval Other
Plyo Endurance
2x5x400m
Fall non-impact
4 4 :60 rest OFF 5310 1.11
Pre-Season cardio (bike, Base Plyo, 1st 3x6min full game, cross
3x1,600m inbetween
programs etc) 35min step drills, recovery training, etc
90sec rest reps, 3min
@60-70% etc. between sets for 60min
inbetween
PMHR
sets

Fall Season On Ct.

Acceleration/ On Ct.
mode Specific LSD Other
Plyo Endurance
Movement
5 1 3x7min full OFF 6915 1.27
Base Plyo, 1st footwork/ 30min game, cross
recovery
programs step drills, movement, Run @ 70- training, etc
between
transition etc. etc. 80%PMHR for 60min
sets
Acceleration/ On Ct.
mode Pace/Tempo LSD Other
Plyo Endurance
non-impact
6 Fall Season 2 5x1,200m 2x5min full OFF 7905 1.27
30min Run Base Plyo, 1st cardio (bike,
:90 rest in recovery
programs @ 70-80% step drills, etc) 40min
between between
PMHR etc. @60-70%
reps sets
PMHR

Fall Season On Ct. On Ct.

Acceleration/
Compeition mode Specific Other Specific LSD
Plyo
Movement Movement
Med.
7 3 non-impact Intensity Plyo OFF 8055 1.14
footwork/ cardio (bike, + 2x5min footwork/ 30min Run
programs movement, etc) 40min 5,10,15yd movement, @70-80%
etc. @60-70% sprints full etc. PMHR
PMHR recovery in
week I between sets
On Ct.
On Ct.
mode Interval Other Specific LSD
Endurance
Movement

8 Fall Season 4 non-impact OFF 8610 1.09

2x3x800m
cardio (bike, footwork/ 3x7min full 30min Run
:90rest, 3min
programs etc) 40min movement, recovery in @ 70-80%
rest between
@60-70% etc. between sets PMHR
sets
PMHR
On Ct. On Ct.
Acceleration/
mode Interval Specific Other Specific LSD
Plyo
Movement Movement
2x5x400m Med. Intensity
9 Fall Season 5 non-impact OFF 8635 1.04
:60 rest Plyo + 2x5min
footwork/ cardio (bike, footwork/ 30min Run
inbetween 5,10,15yd
programs movement, etc) 40min movement, @ 70-80%
reps, 3min sprints full
etc. @60-70% etc. PMHR
inbetween recovery in
PMHR
sets between sets

Fall Season On Ct. On Ct.

Acceleration/
Competition mode Specific Other LSD Specific
Plyo
Movement Movement

10 6 non-impact OFF 8685 1.02

footwork/ cardio (bike, 30min Run footwork/
Med. to High
programs movement, etc) 40min @ 70-80% movement,
inetnsity Plyo
etc. @60-70% PMHR etc.
week II PMHR
 Estimated
Estimated Acute to
Total Wk Season Wk M T W TH F SA S Weekly Chronic
Workload * Workload
Ratio*
On Ct. On Ct.
mode Interval Specific Other Specific LSD
Movement Movement
2x5x400m
11 Fall Season 7 :60 rest OFF 9300 1.06
footwork/ game, cross footwork/ 30min Run
inbetween
programs movement, training, etc movement, @ 70-80%
reps, 3min
etc. for 60min etc. PMHR
inbetween
sets

Fall Season On Ct. On Ct.

Acceleration/
mode Specific Other LSD Specific
Plyo
Movement Movement

12 8 non-impact OFF 10180 1.11

footwork/ cardio (bike, Highintensity 30min Run footwork/
programs movement, etc) 40min and Shock @ 70-80% movement,
Competition etc. @60-70% plyo PMHR etc.
week III PMHR

off season mode LSD Other Other

non-impact
13 1 game, cross cardio (bike, OFF 5700 0.67
30min Run @
programs training, etc etc) 40min
≈80% PMHR
for 60min @60-70%
Active Rest PMHR

off season On Ct.
mode Pace/Tempo Other Interval
Endurance
non-impact
14 2 3x1,600m 100m run, 3x7min full OFF 6035 0.77
cardio (bike,
3min rest walk 50m, recovery in
programs etc) 40min
inbetween 100m run x between
@60-70%
Test reps 20mins sets
PMHR
mode Pace/Tempo Other LSD Interval Other
2x5x400m
non-impact
off season 5x1,200m :60 rest in
15 3 cardio (bike, game, cross OFF 6375 0.90
Thanksgiving :90 rest in 30min Run @ between
programs etc) 40min training, etc
between ≈80% PMHR reps, 3min
@60-70% for 60min
reps between
PMHR
sets
mode Pace/Tempo Other Interval Interval Other
2x5x400m
non-impact
5x1,200m 100m run, :60 rest in
16 off season 4 cardio (bike, game, cross OFF 6450 1.05
:90 rest in walk 50m, between
programs etc) 40min training, etc
between 100m run x reps, 3min
@60-70% for 60min
reps 30mins between
PMHR
sets
Acceleration/
mode Interval Other Interval Other
Plyo
4x400m
(:60 rest),
2x4x800m
non-impact 2x4x200m
17 off season 5 :90 rest on OFF 6480 1.02
cardio (bike, Base Plyo, 1st (:45 rest), game, cross
between
programs etc) 40min step drills, 2x5x100m training, etc
reps, 3min
@60-70% etc. (:60 rest), for 60min
in between
PMHR 3 min rest
sets
in between
sets
On Ct.
off season mode Interval Other Interval Other
Endurance
4x400m
(:60 rest),
2x4x800m
non-impact 2x4x200m
18 6 :90 rest on OFF 6510 1.01
cardio (bike, 3x7min full (:45 rest), game, cross
between
programs etc) 40min recovery in 2x5x100m training, etc
reps, 3min
@60-70% between sets (:60 rest), for 60min
in between
PMHR 3 min rest
sets
test in between
sets

off season On Ct.
mode Interval Other LSD Interval Other
Endurance
2x6x200m
3x3x800m
:45 rest in non-impact
19 7 :75 rest in 4x8x 20s ON OFF 6445 1.01
game, cross between cardio (bike,
between 30min Run @ / 25s OFF
programs training, etc reps, 2min etc) 40min
reps, 3min ≈80% PMHR movement
for 60min rest in @60-70%
in between patterns
between PMHR
Christmas sets
sets
 Estimated
Estimated Acute to
Total Wk Season Wk M T W TH F SA S Weekly Chronic
Workload * Workload
Ratio*
off season mode LSD Other Other Other

non-impact
20 New 8 game, cross cardio (bike, game, cross OFF 6740 1.03
40min Run @
Year’s Day programs training, etc etc) 40min training, etc
≈70PMHR
Transition/ for 60min @60-70% for 60min
AR PMHR

On Ct.
Acceleration/ On Ct.
mode Interval Other Specific LSD
Plyo Endurance
Movement
Base Plyo, 1st
Spring 3x5x200m
21 1 step drills, OFF 7245 1.07
Pre-Season :45 rest in Lateral
game, cross etc. & 2x5min 3x10min full 30min Run
between tennis
programs training, etc 5,10,15yd recovery in @ ≈80%
reps, :90 rest specific
for 60min sprints, full between sets PMHR
in between movement
recovery in
sets
between sets

Spring On Ct.
Acceleration/ On Ct.
Pre-Season mode Interval Other Specific LSD
Plyo Endurance
Movement

22 2 3x7min non-impact Footwork / OFF 7875 1.11

5,10,15 yd cardio (bike, 3x10min full Movement, 30min Run
Med. to High
programs sprints, full etc) 40min recovery in etc. 4x5x15s @ ≈80%
inetnsity Plyo
recovery in @60-70% between sets ON / 45s PMHR
test between sets PMHR OFF
On Ct. On Ct.
On Ct.
mode Interval Other Specific Specific LSD
Endurance
Movement Movement

Spring 3x5x200m
23 3 Footwork / OFF 7950 1.07
Pre-Season :45 rest in
game, cross Lateral tennis 3x12min full Movement, 30min Run
between
programs training, etc specific recovery in etc. 3x8x15s @ ≈80%
reps, :90 rest
for 60min movement between sets ON /45s PMHR
in between
OFF
sets
On Ct.
Acceleration/ On Ct.
mode Interval Other Specific LSD
Plyo Endurance
Movement
Spring 3x7min non-impact Footwork /
24 4 OFF 8080 1.04
Pre-Season 5,10,15 yd cardio (bike, Med. to High 3x12min full Movement, 30min Run
programs sprints, full etc) 40min inetnsity and recovery in etc. 4x5x15s @ ≈80%
recovery in @60-70% shock Plyo between sets ON /25s PMHR
between sets PMHR OFF

Spring On Ct. On Ct.

Acceleration/
In-Season mode Interval Specific Specific
Plyo
Movement Movement

25 1 3x7min OFF 8070 1.01

Footwork /
5,10,15 yd Med. to High footwork/
Movement,
programs sprints, full inetnsity and movement,
etc. 3x8x15s
recovery in shock Plyo etc.
transition ON /25s OFF
between sets

AR=Active rest, BASE=basic/foundation training, TR=Transition, S/P=Strength & Power, HP=Hypertrophy

*Workload Management and Recommendations

Distance Chart
miles meters Laps (400m track)
1 1,600 4
3/4 1,200 3
1/2 800 2
1/4 400 1
1/8 200 1/2
1/16 100 1/4
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