Table 3 Structured physical workouts during break for men’s tennis programme
MondayWednesdayFridayTuesday/Thursday
1Complex I ×1 seriesComplex III ×1 seriesComplex I ×1 seriesWarm-up and stretch
2Hang snatch 1×5 1×4 2×3Hang clean 1×5 3×4Hang snatch 3×5Jump rope 5×100 reps (2 leg hop, 1 leg hop, running, jumping jack, two swings per jump)
3Clean pull (from rack above knee) 3×5Snatch pull (below knee) 3×4Step ups 3×8+85–10–15 shuttles ×5 (rest 30 s between)
4Back squat 1×10 (135) 1×8 1×6 2×4Lunges 4×8+8RDL 3×8Tempo: 10×100 s
5RDL 3×8Leg curl 3×8Dips 4×8 (w/weight if possible)Rest 90 s between jump rope and shuttles, and between shuttles and tempos
6Bench 1×10 1×8 1×6 2×4Incline 1×10 1×8 2×6Lat pulldown 4×8
7Chins ×20 total repsBent over row 3×8DB shrug 3×15
8Military 3×8 (medium)Three way shoulder (lat raise, ft. raise, bent over lat raise) 3×8+8+8Goodmorning 3×6 (keep weight light and form perfect)
9Hyperextension 1×20Reverse Hyper 1×20Abs: 100 total reps (medium intensity)
10Abs: 100 total reps (medium intensity)Abs: 100 total reps (medium intensity)