This 6 month pathway is designed for tennis players who want to prepare properly instead of constantly reacting to training and competition demands.

With more time available, this pathway allows strength and physical capacity to be built first, then layered into higher on court intensity at the right time. This improves performance, supports durability across long matches, and reduces the risk of overload as training volume increases.

The goal is to enter competition phases stronger, more resilient, and better able to tolerate repeated sprinting, rotation, and unilateral loading.

Who this pathway is for

This pathway is well suited if:

• You are in the off season or early build phase
• You want to improve strength before competition intensity rises
• You experience recurring niggles during heavy match blocks
• You want a clear gym structure alongside tennis training

If your competition phase is less than 12 weeks away, the 3 month pathway may be more appropriate.

What the 6 month focus is

With a 6 month timeline, the focus is capacity first, then specificity.

Rather than blending everything together too early, this pathway allows:

• Strength and tissue tolerance to be developed first
• Better tolerance to repeated acceleration and deceleration
• Rotational strength and trunk control to be improved
• Conditioning support to be layered in closer to competition

This sequencing improves carryover to the court and reduces injury risk.

How the 6 months are structured

The 6 month Tennis pathway uses two sequential 12 week training blocks.

The first block focuses on off season strength development.
The second block transitions into tennis specific preparation.

Each block has a clear purpose and supports the next phase of training.

Training block 1:
Off season strength development phase

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

Key outcomes include:

• Improved lower body and trunk strength
• Better tolerance to unilateral loading
• Increased shoulder and upper body resilience
• Greater confidence with gym based training

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 volume, movement intensity, and match play.

The focus shifts toward:

• Supporting repeated acceleration and rotation
• Maintaining strength as court load increases
• Improving tolerance to unilateral and asymmetrical demands
• 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.

What to focus on during this pathway

Across this 6 month pathway, success comes from respecting progression and load.

Key priorities include:

• Building strength before pushing conditioning
• Avoiding unnecessary extra volume during busy court weeks
• Adjusting gym work as match frequency increases
• Prioritising recovery and availability

The goal is to arrive at competition phases prepared, not already fatigued.

The Tennis 6 month preparation pathway is designed to help players build strength first, then transition into competition ready training.

By sequencing gym work with on court demands, training becomes more effective, sustainable, and supportive of long term performance.