General Guidelines
Perform the program as closely as it is presented. There is a specific progression that needs to be followed (even if at times you think you could do more sessions, add more weight etc; - various systems of the body need time to adapt to new and continued stressors). Consistency and quality are key, rather than quantity and intensity...especially at the beginning.
The training items outlined in the Schedule should be performed in the order they are presented. If, for logistical reasons, this isn’t possible, that’s ok - do what you can and use your best judgment. It’s also possible to split up the workouts into different days if needed (even if not ideal).
The program might include ranges in sets, reps and load (ex: 2-3 sets). This is done on purpose to account for individual differences including fatigue/soreness from previous sessions. Once you have completed an exercise or routine, check it off or add reps/load in each respective section. For strength workouts, add the load used for each set, along with the number of reps completed (ex: if 50lb for 8 reps was completed, you would write in 50/8). More detailed instructions are provided below in the ‘Strength/Power section’. Overall, it’s SUPER important to fill out the sheets - otherwise, we have no idea how you’re progressing / how to adjust the training.
The success of this program (and any program for that matter) adheres to the following:
Consistency - those that adhere with the greatest consistency, always see the best results.
Following ONLY this program - those that try to perform other programs concurrently don’t get the most out of either program (and may overtrain/risk injury in the process).
Tracking - track as much of the exercises as possible and make small progressions from week to week (even as little as 2.5 lbs or a little extra speed or a little better technique on an exercise, for example, adds up to A LOT over weeks and months).
Strength/Power Training Guidelines
The aim - especially early on - should be to INCREASE either the number of reps performed at a given weight OR the weight/load itself OR the range of motion OR the speed of execution - week in and week out. For example, if you can perform 12 reps of a given exercise when the assigned reps are 10, in the next session, the load should be increased. If only 8 reps were performed, the load was likely too heavy (either decrease the load or stick with the same load and aim to increase the number of reps at that load until you’ve reach the prescribed amount).
On bigger, multi-joint/compound lifts (like barbell squats, lunges, presses) - the loads can likely be increased by about 5-10lbs per week/session (early on in training). Over time, this may be more difficult to accomplish (a normal consequence of continued/consistent training). For single-joint exercises (like shoulder movements, curls, extensions etc), the loads can likely be progressed by 2.5-5lbs per week and/or session (or more reps at the same load). This is a general rule of thumb - when fatigue/soreness is present (as we mentioned earlier) loads may stay the same from week to week or at times, even decrease. Use your best judgment + common sense and adjust the loads accordingly (DON’T FORCE POOR REPS).
For certain exercises where speed is the focus, we might stick to the same load from week to week, but increase the speed of execution. This is an important neural adaptation we want for increased explosiveness - and early on, this is key (especially for Olympic lifts and loaded jumps…even mb throws, plyos + sprints).
Loads (intensity) for strength exercises are based on an RPE scale (Rating of Perceived Exertion). In other words, how hard a certain exercise feels. Research has shown that an RPE scale is typically more effective when it comes to prescribing + adjusting loads (compared to a percent-based loading scheme). The RPE system we’ll be using is on a 10-point scale. Below is a chart that outlines what each number represents:
To give you an example of how this works, let’s say that you were prescribed an exercise and you see something like this: DB Lunge - 3 x 10 (RPE 8). In this scenario, you would choose a load where you can complete 10 reps pretty comfortably - and 2 reps would be left in the tank (i.e. you could have performed 12 reps but no more). If 13 reps could be performed, the load is too light.
Here’s one more example: BB Back Squat - 5 x 5 (RPE 9.5). This would be quite heavy (relatively speaking) and would be near maximal for 5 reps (i.e. you might be able to perform 1 more rep, but maybe not).
Last one: DB Power Snatch - 3 x 5 (RPE 5-6). This would be a light to mod load performed very explosively (Olympic lifts and jumps will be prescribed in this range often - although heavier prescriptions are also possible).
One thing to keep in mind, you don’t have to be perfect here, as long as you’re in the correct ballpark. You’ll notice that initially, you might be off with the loads - don’t sweat it - over time, your ability to adjust loads will improve. If in doubt, always choose lower loads!!
When performing dumbbell exercises, weights should be held firmly (no swinging of the arms). Similarly, for most strength exercises, the trunk should be rigid throughout the movement - i.e. during all contraction types (eccentric, isometric and concentric). Bracing is an important strategy on big lifts like squats + presses.
There are 3 phases of a muscle contraction - eccentric (lowering/down phase), concentric (lifting/upward phase), isometric (muscle contracts but no movement occurs). For nearly every strength exercise, unless otherwise noted, the eccentric phase should be controlled downwards, and the concentric phase should be explosive (even if the load is heavy, the intent to move it should be high). For jumping/explosive weight training exercises, both phases will be fast (unless otherwise indicated).
On top of that, do your best to perform each strength exercise (except if otherwise noted - ex: power clean, box squat etc), with full range of motion. It’s better to decrease the weight (especially early on) and try to do FULL DEPTH/RANGE movements as this is a great way to improve functional mobility/joint ROM (range of motion) and gain strength at all muscle lengths.
Set ranges are for working sets. In other words, you must first perform warm-up sets before beginning to train, especially for heavy strength exercises. An example progression for a BB (barbell) Front Squat where the reps are 6 and prescribed load is 8 RPE would look like this.
Warm-up sets:
Set 1: 20kg (barbell only) x 8-10 reps
Set 2: 4-5 RPE x 4-5 reps
Set 3: 5-6 RPE x 4-5 reps
Working sets:
All subsequent sets would be performed at 8 RPE.
Notes
If higher loads are prescribed, adding an additional warm-up set or 2 is highly advised. If weights are relatively light (usually during 8-12 rep schemes), 1 or NO warm-up sets are advised.
Sprinting, Jumping and MB Exercises
For all sprinting, jumping and med ball exercises most of these are to be done at max or near max effort/intensity. In some cases, med ball throws are done submaximally to work on general physical preparedness - read the program carefully. Also - stick to the work:rest guidelines - this is critical for these adaptations to take shape.
For plyos - we use a light, medium, ping and deep tier classification system for most circuits.
Light - low intensity but still springy/bouncy.
Medium - moderate intensity with good spring/bounce (limit time on ground).
Ping - highest intensity with very little time on ground + very reactive.
Deep - large ranges of motion + longer time on ground + more muscular.
For plyos, it’s also critical to follow the following guidelines:
Full foot contact (no toe jumps!) for all plyos.
Dorsiflexion when airborne (toes towards the shins...BUT NOT LEGS, just the toes).
Upright postures throughout.
Similar to med ball throws, change-of-direction drills and sprints, jumps are MASTERY DRIVEN. That means that while yes, we want to increase power, intensity, speed and so on, movement quality + outputs are of the highest order (and the aim is to get better with each exposure).
Tennis Training
Tennis practices should be done before physical sessions most of the time. The only exceptions would be:
If logistical constraints don’t allow this to be possible (sometimes we just have to do the best we can).
When a particular training quality can be done on court - like various sprints, change-of-direction drills, plyometrics or med ball throws. These activities are very power-oriented and are best done when fresh. That said, the coach/athlete should determine what is of higher priority on that day (physical or tennis), and perform the activities in order of priority.
As often as possible, combine high-intensity physical days with high-intensity tennis days. For example, if a physical session is highly neural and includes a mix of sprints, plyometrics and heavier weights (i.e. Olympic lifts, squats, presses etc.), then try to combine that with a heavy tennis session - either very explosive/movement focused or serve/return focused or a combination of those types of areas. Likewise, if physical sessions are lighter (general strength + med ball etc), combine those with lighter on-court days as well (i.e. limited movement, shorter duration, timing/feel focused etc.).