What equipment do I need?
At a bare minimum, you'll need:
Squat rack
Barbell
Dumbbells
Medicine balls (and a wall or partner)
An appreciable amount of weight
In addition to that, you'll also need access to outdoor space for sprinting, acceleration and agility drills (i.e. tennis courts).
What does it mean when a series of exercises have the following denotations beside them - A1, A2, B1, B2, B3 etc - like this?
If you see A1, A2 etc. (like in the image below), you perform these exercises back to back (i.e. superset or circuit style). In this case, you would do a set of DB Push Press, rest 20-30s, then DB Jump Squats, then rest 60s or so - that would be considered 1 set of that superset / complex (you would complete 3-4 sets in that manner for the first complex.
What should I enter into the cells?
f you are performing weights, you would enter both the load AND the reps like this 35/6 (this would be 35lbs or kg and 6 reps). Even if it only says 6 reps, I still want you to do this because the load might feel too light or too heavy. In those cases, you might do 1-2 more/less reps than what is prescribed (and that’s ok!).
For other exercises / routines, you only have to check off that the workout was complete.
Do I leave the weight constant for each set?
As you can see in the weight training workout above, the RPE is 7 for the first superset. In this case, the aim would be to leave 3 reps in the tank for each set. If you don’t get it right on the 1st set though, you might want to increase the load on the 2nd set - that’s completely fine and actually advisable. Or the weight might be too heavy, in which case you would decrease it for the following set. It’s not a perfect science - do your best to stick to the RPEs and adjust the loads accordingly.
Is it ok to play tournaments during the 12-week period?
It’s best to take the time to train / work on your tennis during the 12-week period. The program is designed in a way to ensure you’re in the best possible ‘tennis-shape’ at the conclusion of the 12 weeks. Having said that, if you’re very eager to play, you can do so, just keep in mind the following:
Try to treat it as practice instead of a true competition (sort of like pre-season compared to regular season).
Don’t let it affect your weekly training too much. It’s still important that you adhere to all of your workouts (if you don’t, your results may not be as optimal).
Understand that tournaments can bring about more fatigue than you’re accustomed to - this might affect the following week of training (which is why it’s best not to play an event until the 12 weeks are up).
I’m really sore from the workouts, what should I do?
Soreness is generally a good sign! You’re definitely going to experience soreness if you’ve been pushing your limits during training. Please note two things, however. First, soreness is generally worse at the beginning of a training program - usually the first few days and even up to 1-3 weeks. It will get better as your body gets accustomed to the training load. Second, excessive soreness is NOT a good sign. Being super sore shouldn’t be treated like a badge of honor. This is a sign that you went too hard (too many reps or sets or load/intensity or any combination of these factors). Stick to the recommendations as best as you can and progress from week to week.
What if I missed a training session, should I restart?
In most cases, it’s best just to pick up where you left off. So if you were only able to do 2 workouts in week 1, don’t start week 2 at workout 1, continue with workout 3 from week 1 and progress to week 2 thereafter. That way you still might be able to catch up with your workouts. For instance, you might do 2 workouts in week 1 and 4 workouts in week 2. You would be back on track for week 3. Having said that, DO NOT crunch more than 4 workouts into a given week. With all the tennis on top of your physical training, that’s a recipe for overtraining.
I can’t tell whether I’m performing the movement well, what should I do?
Make sure to watch the videos carefully and try to replicate the movements as best as you can. If you have someone nearby that can help watch your performance, this can also be a useful strategy. Alternatively, you can video yourself and compare it with the demo video (or send it my way for help!). That said, the more you perform an exercise, with good intent and focus, the better you’ll become at it over time. This in itself is a form of progression.
How do I know the difference between good pain and injury pain?
During an exercise, “good” pain is something that you feel in and around the muscle area. It is a slow buildup, generally a burning sensation, with no sharpness felt at any point during the movement. It’s caused by acid accumulation in the muscle (from an inability to buffer hydrogen ions) and it’s a sign that you’re stressing the muscle appropriately.
“Bad” pain during a movement is generally associated with a quick or sharp type of sensation. It’s either localized at the muscle, tendon or joint region. If you feel a sudden “bad” type of pain, or if you can’t tell, stop immediately and take some time to rest. If you experience sharp pain upon attempting to re-lift a weight, re-do a jump or sprint activity, stop training and either take some time off, seek medical advice, or a combination of both.
I feel like I can do more work than what is prescribed, should I?
No. The program is designed in a way in which load increases in a periodized manner over the course of the training period. Most players and athletes start training way too hard in week 1 and end up gassing out, experience excessive soreness or don’t stick to the program over the long haul. Those that play the ‘long game’ end up making more sustainable progress over weeks and months.
What about my tennis practices during this program - can I still play?
If you’re someone who plays tennis everyday (or close to daily), I strongly encourage you to decrease your tennis hours - at least early on. This is imperative! You see, if you add another stress on top of tennis (i.e. training stress in this case), you will have a hard time adapting and progressing. If your legs are constantly heavy, you’re not recovered. If you feel winded on court, you’re probably just overly fatigued. I will provide recommendations throughout as to how much/long you should play. My advice would be to play 2-3 times a week early on and adjust upwards once you can handle more stress.