Compex Electrostimulation Training Program for Tennis

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Week 1
Resistance (Level 1)
Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
   
Active Recovery
Active Recovery
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Week 2
Week 2
Strength (Level 1)
Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
   
Active Recovery
Active Recovery
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Week 3
Week 3
Explosive Strength
(Desired Level)
Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
   
Active Recovery
Active Recovery
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body

Muscles to target for Strength Training/Active Recovery

The Resistance program targets both slow and fast twitch fibers (type 1 & 2)
The Strength programs target fast twitch fibers (type 2)

Upper Back
Lower Back
Abs
Triceps
Biceps
Quads
Hamstrings
Calves
Traps
  • Strength training 3x a week
  • Start with Resistance Program week 1
  • Use the Strength Program week 2
  • Alternate the Resistance and Strength Programs thereafter
  • Increase level and intensity to your desired pace
  • Active Recovery should be used after every workout – particularly
    after strenuous activity when muscles are ready to cramp.

Upper Body: Upper and Lower Back, Abs, Triceps, Biceps and Traps
Lower Body: Quads, Hamstrings, and Calves