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Intermediate Workout pack

The Grand Slam: 3-Day Tennis Workout Pack

Fancy clearing up more matches in straight sets? Smash your way through this 3-day workout pack to boost your game on and off the court.

Gym
Get toned
Increase flexibility
Increase endurance
Adults
Teens
The Grand Slam: 3-Day Tennis Workout Pack

This mix of strength, speed, and stamina is exactly what every tennis player or aspiring tennis player needs. Three very different workouts will force you to challenge all areas of fitness necessary to have success on the tennis court. Gain the upper hand, and start your ace of a journey today.

Full gym
Get toned, Increase flexibility, Increase endurance

Workout pack details

Ideally, all of the workouts within the pack should be completed once per week. Give yourself a day to recover after each workout by performing either stretching, or light cardio. Warm-ups are included in all workouts, so no need to hang around; jump right in!

Workout 1 challenges your strength. Your servers will be faster, your smashes will be more powerful, and you returns will put a hole in the opponent’s racket. Make sure to follow a 2 second up and 2 second down tempo with every rep here. On your first attempt, take great care with the amount of weight you use. Gradually build yourself up to a workable amount.

Workout 2 will help increase your speed. Using mostly explosive movements, this workout will trigger all those fast-twitch muscle fibers. It is your goal to move as fast as you can through every rep, without dropping form of course!

Workout 3 is all about stamina; but of course, low-impact training is best for your goals. Therefore, cycling, cross training and rowing are all a part of this workout. There is no major rest until the workout is complete. Between each stamina building exercise you will be required to train some muscles that may have been neglected during the week; we’ve got you totally covered.

Remember to drink water before, throughout, and after every workout. Have you ever seen a dehydrated tennis champion? Didn’t think so.

Updated Mar 19, 2025

Preview the 3 workouts
Fully preview all of the workouts in this workout pack before adding it to your Train account
The Grand Slam - Strength
The Grand Slam - Strength 60 min · Abs, Back, Cardio, Chest...
The Grand Slam - Speed
The Grand Slam - Speed 48 min · Abs, Back, Cardio, Chest...
The Grand Slam - Stamina
The Grand Slam - Stamina 58 min · Back, Cardio, Legs, Shoulders
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