This 3 month pathway is designed for tennis players who need clear structure over a short preparation window.

It is ideal if you are entering a competition phase, returning after a short break, or currently in season and want gym training to support performance without adding unnecessary fatigue.

The focus is on aligning strength and conditioning with on court demands so training improves resilience, movement quality, and availability to play.

Who this pathway is for

This pathway is well suited if:

• You are within 12 weeks of a competition phase
• You are entering a heavy training or tournament block
• You are in season and want strength support without overload
• You want clarity without excessive training volume

What the 3 month focus is

With a short timeline, the priority is to support tennis demands rather than chase everything at once.

The focus depends on where you are in the tennis calendar.

In pre competition phases, gym work supports strength, power, and rotational control alongside on court training.
In season or during heavy match periods, gym work focuses on maintaining strength and tissue resilience.

The goal is to support on court performance, not compete with it.

How the 12 weeks are structured

This pathway uses a single focused 12 week training block, selected based on where you are in the tennis calendar.

Training block options

Pre competition phase

If you are entering or building toward a competitive phase, the most appropriate option is a hybrid based approach that supports repeated movement and conditioning demands.

Programs used

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

Choose the level that best matches your training history and weekly load.

In season or competition heavy phase

If you are in season or competing frequently, the focus should be on maintaining strength and reducing injury risk.

Programs used

Two Day Full Body Strength Program
Three Day Split Program

These options maintain strength and resilience without interfering with recovery between matches.

What to focus on during this pathway

During this 3 month phase, success comes from managing load intelligently.

Key priorities include:

• Avoiding unnecessary extra conditioning
• Respecting recovery between matches and gym sessions
• Prioritising quality over volume
• Supporting shoulders, hips, and trunk resilience

The goal is to feel stronger and more stable on court, not worn down.

The Tennis 3 month preparation pathway exists to give you direction when time is limited.

By aligning gym training with the tennis calendar, you improve performance, reduce injury risk, and stay consistent through competition phases.