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:
| Day | Activity | Duration/Volume |
|---|---|---|
| Monday | Strength Training | 45-60 minutes (including warm-up) |
| – Full-body exercises (e.g., squats, | ||
| deadlifts, bench press) | ||
| – Core exercises (e.g., planks, | ||
| Russian twists) | ||
| – Resistance training (e.g., bands, | ||
| dumbbells) | ||
| Tuesday | Cardio (Moderate Intensity) | 45-60 minutes (e.g., brisk walking, |
| jogging, cycling) | ||
| Wednesday | Tennis Practice | 90-120 minutes (including warm-up and |
| cool-down) | ||
| Thursday | Strength Training | 45-60 minutes (including warm-up) |
| – Focus on different muscle groups | ||
| from Monday | ||
| – Core exercises, flexibility training | ||
| Friday | Cardio (High Intensity) | 30-45 minutes (e.g., interval training, |
| sprints, HIIT) | ||
| Saturday | Tennis Match or Practice | 90-120 minutes (including warm-up and |
| cool-down) | ||
| Sunday | Active Recovery/Rest | Light activities (e.g., stretching, |
| yoga, leisurely walk) |
Please note:
- 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.