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.

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