THE GENERALIST PROGRAM
Performance Engine introduces the conjugate method, the system elite strength athletes use to keep improving without burning out.
Max Effort days: heavy top sets, never true maxes.
Dynamic Effort day: light weight moved fast, to turn strength into speed.
Sled sprints: first-step quickness.
Court movement and rotational med-ball work: carries straight into your split step, your recovery and your swing.
Conditioning moves past the aerobic base into short, explosive efforts that match how tennis is actually played. Your schedule adjusts around court days so you’re fresh to play.
Who it’s for: Base Camp graduates, or players with 6+ months of consistent lifting who play 2–4 times a week.
You’ll finish with: higher strength numbers, a faster first step, more power through the ball, and conditioning that lasts into the third set.
1 sessions per week
Must use App app to view and log training
Program Training
A1
BC SS1
1 x 5:00
A2
BC Foam Roll - Glute Med
1 x 5
A3
BC Glute Bridge - Marching
1 x 10
A4
BC Quad Stretch - with Arm Reach (Ipsilateral)
1 x 3
A5
BC Straight Leg Lowering - Supine
1 x 3
A6
BC Reverse Lunge - with Lateral Flexion
1 x 3
A7
BC Knee Hug - In Place
1 x 3
B
BC Lateral Bound to Stick
3 x 3
C
BC High-Handle Trap-Bar Deadlift
3 x 5
D1
BC DB Rear-Foot Elevated Split Squat
3 x 8
D2
BC Slider Hamstring Curl
3 x 8
E
BC Tib Raise + Straight-Knee Calf Raise
2 x 15
F1
BC Reverse Hyper
3 x 12
F2
BC Copenhagen Plank Short Lever
F3
BC Standing Band Crunch
3 x 15
A
BC Conditioning Assessment
B1
BC Hip Abduction - Sidelying Bent Leg with Mini Band
2 x 10
B2
BC Leg Overs - Alternating
2 x 10
B3
BC Abductor Stretch - Band
2 x 10
B4
BC Quad/Hip Flexor Stretch - Half Kneeling with Trunk Rotation
2 x 10
B5
BC Adductor Rocking Stretch - Quadruped
2 x 10
B6
BC 1 Leg Balance - Bent Leg Isometric Hold (Ipsilateral)
2 x 10
B7
BC Glute Bridge
2 x 15
A1
BC SS1
1 x 5:00
A2
BC Ws - Bent Over
1 x 20
A3
BC Ys - Bent Over
1 x 20
A4
BC Shoulder External Rotation - Standing Theraband at 30
1 x 10
A5
BC Anti Rotation press - Lateral Walk Cable with arms extended
1 x 10
A6
BC Shoulder Internal Rotation Stretch - Sidelying at 90
1 x 10
A7
BC Bird dog
1 x 10
B
BC Rotational Medicine Ball Scoop Toss
3 x 5
C
BC Dumbbell bench press
3 x 5
D1
BC Chest-supported row
3 x 10
D2
BC Cable Lift Low To High
3 x 8
E
BC DB Rolling Triceps Extension
3 x 12
F1
BC Side-Lying External Rotation
2 x 12
F2
BC Band Pull-Apart
3 x 20
F3
BC Wrist Roller
F4
BC Reverse Hyper
A
BC SS1
1 x 10:00
B
BC Tempo Intervals
8 x 10
C
BC Green Power Intervals (AP)
6 x 10
D1
BC Shoulder Stretch (Dowel)
2 x 10
D2
BC Wrist Extension Stretch
2 x 30
D3
BC Shoulder Abduction Horizontal - Prone Dumbbell
2 x 10
D4
BC Shoulder CARs
2 x 10
D5
BC Front Shoulder Raise - Dumbbell
2 x 10
D6
BC Lateral Shoulder Raise - Dumbbell
2 x 10
D7
BC Wrist Flexion Stretch
2 x 30
A1
BC SS1
1 x 5:00
A2
BC Glute Bridge
1 x 15
A3
BC Lateral Squat
1 x 4
A4
BC Quad Stretch - with Arm Reach (Contralateral)
1 x 5
A5
BC Straight Leg Hamstring Stretch - Band
1 x 5
A6
BC Leg Cradle
1 x 3
A7
BC DB Lateral Lunge
1 x 3
A8
BC Alternating Drop Lunge
1 x 3
A9
BC Jump Rope - Continuous
1 x 2:00
B1
BC Split-Step To 2-Step Reaction
4 x 3
B2
BC Sled Sprint
C1
BC Speed Trap-Bar Pull
8 x 2
C2
BC Medicine Ball Chest Pass
6 x 3
D1
BC Free goblet squat
3 x 8
D2
BC Dumbbell bench press
3 x 10
E
BC Lateral Band Walk 20 m + Forward Sled Drag 20 m
F1
BC Band Good Morning
F2
BC Farmer carry
A
BC Blue Repeats 1:1
8 x 60
A
BC SS1
1 x 15:00
