Below is a sample table outlining a weekly training plan for a tennis player, balancing strength training and cardio exercises. Keep in mind that individual needs and preferences may vary, so this is just an example to provide a starting point:
|Monday||Strength Training||45-60 minutes (including warm-up)|
|– Full-body exercises (e.g., squats,|
|deadlifts, bench press)|
|– Core exercises (e.g., planks,|
|– Resistance training (e.g., bands,|
|Tuesday||Cardio (Moderate Intensity)||45-60 minutes (e.g., brisk walking,|
|Wednesday||Tennis Practice||90-120 minutes (including warm-up and|
|Thursday||Strength Training||45-60 minutes (including warm-up)|
|– Focus on different muscle groups|
|– Core exercises, flexibility training|
|Friday||Cardio (High Intensity)||30-45 minutes (e.g., interval training,|
|Saturday||Tennis Match or Practice||90-120 minutes (including warm-up and|
|Sunday||Active Recovery/Rest||Light activities (e.g., stretching,|
|yoga, leisurely walk)|
- This is just a sample plan and can be adjusted based on individual fitness levels, preferences, and specific goals.
- Rest days are crucial for recovery, so consider adding a rest day or light activities like stretching or yoga.
- Warm-up and cool-down sessions are important before and after each workout or activity.
- Flexibility and mobility exercises can be incorporated throughout the week.
It’s recommended to consult with a certified fitness trainer or coach to create a personalized plan that addresses specific needs and goals.