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The 5 week types
Pick the week that fits your moment — each comes with its own ready-to-use programs.
Free with an account
Foundation Week
Proper warm-up, pre-match activation and basic recovery — the foundation of every training session.
Who it's for
Free for every athlete with an account.
3 programs
Complete Pre-Training Warm-UpPre-Match ActivationPost-Training Recovery & Stretching
Adaptation Week
Progressive return to training and base building.
Who it's for
For coming back after a break or starting your preparation.
5 programs
Endurance Running & StretchingDynamic Strength Circuit + Resistance BandsTreadmill Fartlek + Lower-Body StretchSustained Treadmill + Racket SimulationsStrength Endurance + 1RM Improvement
Loading Week
Higher volume and intensity for strength and power.
Who it's for
For tournament-free periods, when you build strength.
5 programs
Isometric Strength — Med Ball + Dumbbells + BodyweightLower-Body Dynamic Strength + Resisted Movement on SandMed Ball Throw Strength + Linear Speed (Parachute & Bands)Upper-Body Dynamic Power + Non-Specific CoordinationExplosive Strength + Static & Moving Plyometrics
Pre-Tournament Week
The week – a microcycle at the end of which the athlete plays a tournament/tournaments. Match-specific exercises/themes and game situations are performed at maximum intensity (100%) with reduced volume: the number of exercises, sets or the distance, depending on each athlete's age. The phosphagen system is trained, 10-12 seconds, low lactate.
Who it's for
Before the tournament.
4 programs
Specific Explosive Strength — Med Ball + CubeSpecific Movement & Agility — Direction ChangesCoordination & Attention — Stable / Unstable + Agility LadderReaction Speed (Movement / Start / Static) + Specific Explosive
Transition Week
The transition week / microcycle – the period between 2 or even 3 tournaments the athlete is engaged in. The programs are built according to how far the athlete went in each tournament or even match, and also according to the sports equipment available at the tournament. Tennis-specific themes/exercises. Recommended for athletes aged 14-18.
Who it's for
Between tournaments.
4 programs
Recovery-Prevention OR Endurance Strength (Conditional)Balance Specific with Winners + Stability Unstable SupportSpecific Quickness Footwork with HitsSpecific Reaction Speed + Attention (Static & Moving)
Recovery Week
Active recovery and unloading after competition.
Who it's for
After a demanding tournament or a 2-3 tournament block.
4 programs
Respiratory Activation + Bodyweight Elasticity & Dynamic StretchingCoordination Unstable Support + StabilityLong Run + Static Stretching + Bodyweight PreventionCompensatory Strength — Stable Support + Bands on Unstable