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Strength Training
for Tennis

As commonly known, the foundation for a solid athletic base in any sport is strength training. As athletes increase their strength in various arenas, their speed, response time, and endurance also show improvement. Somewhat unique to tennis, athletes do not need to focus on heavy weight training for bulk, as much as they should look to build strong muscle fibers. So, with countless strength training regimes available for tennis, how are we to further improve our strength training?

Compex Electrostimulation Training Program for Tennis

Offseason / Preseason Prep Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Week 1
(static)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
 
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 2
Week 2
(static)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
 
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 3
Week 3
(add dynamic based on how body feels)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
 
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 4
Week 4
(add dynamic based on how body feels)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
/td>
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
 
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 5
Week 5
(add dynamic based on how body feels)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
 
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Tips on how to use our Tennis training program
  • The above plan is a recommendation, but the overall goal is to use the resistance program on each muscle group twice a week.
  • Static means you are stationary in a comfortable position.
  • Dynamic work (body squats or calf raises) should only be done during the a time where you aren't competing regularly.
  • Remain standing whenever using the resistance program on your calves.
  • During the time that you aren't prepping for competition your workouts should be the full workout period of 12 minutes.
  • As grip strength is very important, we recommend holding a tennis ball or racket while using the program on your forearms.
  • During competition season, use Pre Warm for pre-natch and mid-match sessions. For post-match recovery sessions, use Pre Warm Up or Competition Recovery for a minimum of 6 minutes**. The longer, the better!
  • The plan above is meant for pre-match prep, however, if you continue your workouts in season the recommendation is still 2 times a week per muscle group, but instead of the full 12 minute workout, aim for 8 minutes or less depending on how your body feels.


tennis player serving

How to Improve Strength
Training and Power?

Electrostimulation. How does it work? Electrostimulation is easier than it sounds - simply place the Compex® pad on the muscles specified prior to exercise, and during strength movements if desired. As Compex electric muscle stimulation works, it activates the muscles, engaging them for quicker response. By maximizing the muscle fibers utilized in a given moment, it allows you to build more muscle in less time than your typical training schedule.

As your tennis game does not require bulky muscles but rather strength and endurance for repetition, electric muscle stimulation offers a major benefit. Focus on the targeted muscle group, and see the results with increased explosive power. For growing your force and power for tennis, apply Compex to your traps, upper arms, lats and abs prior to medicine ball slams. This will activate the muscle fibers more efficiently, and increase the impact of your force during the exercise itself. Before working on unilateral power with single-leg bounds, use Compex on your hamstrings, glutes and quads for increased effects.

Carry on with your strength routine, but now factor in the benefit of Compex® electrical muscle stimulation.

tennis player bouncing tennis ball

How to Improve
Tennis Endurance?

As you increase your muscle and strength, you’ll notice improved explosiveness and endurance. With tennis rally times being unpredictable and ongoing, athletes need to develop high aerobic capacity. By building up endurance with strength and aerobic training, tennis players can hold on during play for improved concentration and consistent energy levels.

Building Type 1 slow twitch muscle fibers allows athletes to last longer, since they produce larger energy amounts at a more consistent pace than fast twitch muscles. Luckily, Compex actually supports targeting both Type 1 and Type 2 muscles, so tennis players benefit in both areas.

tennis player hitting tennis ball

How To Increase Speed in Tennis?

Once you have a solid strength base in your training, you will begin seeing improvements in your speed. Since Compex targets both Type 1 slow twitch and Type 2 fast twitch muscle fibers, you will see your speed, power, and explosiveness impacted. With lateral movements across the court, power in your backhand swing, and sudden directional changes, you’ll notice how imperative growing your Type 2 fast twitch muscle fibers is.

The neat thing about using Compex for training for tennis, is that you can clearly choose specific muscle groups to target. When you want to increase your speed and explosiveness for sprinting across the court, you can place the Compex device specifically on the muscles applicable - your quads, hamstrings, calves, and glutes - in order to engage the maximum amount of muscle fibers. As the electric stimulation recruits more muscle fibers to be activated, your body will use these as they train. Hello, more efficient training!

Best Recovery Practices
for Tennis

As with other sports, recovery for tennis is extremely important for athletes. Giving that shoulder a rest, along with knees after back and forth lateral sprints will definitely pay off in the long run. To enhance rest time and speed up recovery, Compex® provides opportunities to make the most of your time. With various programs available, you can bring fresh oxygen and nutrients to sore muscles, which flushes out toxins and aids in your quicker recovery. Now, you can choose to roll out with the beloved foam roller - or add in the Compex electric muscle stimulators to do the muscle recovery for you.

With so many training regimes out there, we know it can be overwhelming to pick the best plan for you. At Compex, we make it straightforward. Our intention is always to offer you realistic ways to make your training more efficient and optimized for your life. In training specifically for tennis, we’ve experimented with the various positive effects of implementing Compex, and always look to make your training even better than it already is. Try it out for yourself to experience results on the court.

The contents of this blog were independently prepared and are for informational purposes only. The opinions expressed herein are those of the author and are not necessarily indicative of the views of any other party. Individual results may vary depending on a variety of patient-specific attributes and related factors.