This 12 month pathway is designed for tennis players who want a structured, year round approach to training that supports performance, durability, and long term development.

With a full year available, preparation no longer needs to be reactive. Instead of constantly adjusting around matches and tournaments, this pathway aligns gym training with off season, build phases, and competition periods so strength and resilience can be developed without interfering with on court performance.

The goal is to stay strong, resilient, and available across long seasons and repeated competition blocks.

Who this pathway is for

This pathway is well suited if:

• You want to train consistently across the entire year
• You want to improve strength, movement quality, and resilience long term
• You want structure around gym work during competition phases
• You are tired of stop start training cycles
• You want training to support tennis, not compete with it

If you are preparing for a short term competition phase only, the 3 or 6 month pathways may be more appropriate.

What the 12 month focus is

With a long timeline, training can be organised into clear phases.

Rather than trying to improve everything at once, this pathway sequences priorities so each capacity is developed at the right time.

Across the year, the focus is to:

• Build strength above match and training demands
• Improve tissue tolerance to unilateral and rotational loading
• Develop conditioning support without excessive fatigue
• Maintain strength and resilience during competition heavy periods

This approach improves performance while reducing injury risk and burnout.

How the 12 months are structured

The 12 month Tennis pathway is built using three sequential 12 week training blocks.

Off season strength development
Pre competition tennis preparation
In season strength maintenance and support

Each phase has a clear role and aligns with the tennis calendar.

Training block 1:
Off season strength development phase

This phase focuses on building strength, control, and tissue resilience while on court volume is lower.

The goal is to create a strong base before competition intensity and match frequency increase.

Programs used for this block

Strength Foundation Barbell Focus
Three Day Split Program
Two Day Full Body Strength Program

Choose the option that best matches your training experience and weekly availability.

Training block 2:
Pre competition tennis preparation phase

This phase aligns gym work with increased on court training and match demands.

The focus shifts toward:

• Supporting repeated acceleration and deceleration
• Improving tolerance to rotational and unilateral loading
• Maintaining strength as court volume increases
• Managing fatigue as competition approaches

Programs used for this block

Strength and Hybrid Cardio Beginner
Strength and Hybrid Cardio Intermediate
Strength and Hybrid Cardio Advanced

Select the level that best matches your capacity following the first block.

Training block 3:
In season strength maintenance phase

This phase supports performance and durability across long competition periods.

The focus is on:

• Maintaining strength and power
• Supporting shoulder, hip, and trunk health
• Managing fatigue between matches
• Staying available to train and compete

Programs used for this block

Two Day Full Body Strength Program
Three Day Split Program

Volume and intensity should be adjusted based on match frequency and recovery.

What to focus on during this pathway

Across this 12 month pathway, success comes from timing and restraint.

Key principles include:

• Building strength before loading competition volume heavily
• Reducing gym volume during dense match schedules
• Prioritising recovery, sleep, and availability
• Adjusting training without abandoning structure

Long term progress comes from consistency, not constant intensity.

What comes after this pathway

After completing this pathway, you may choose to:

• Repeat a shorter pre competition or in season block
• Transition into another sport specific pathway
• Maintain strength and resilience with targeted programs

The framework allows progression without starting over.

The Tennis 12 month preparation pathway is built for players who want training to support performance across the entire year.

By aligning strength training with off season, competition build ups, and in season demands, you create a more resilient body and a more sustainable approach to tennis.