THE GENERALIST PROGRAM
Our complete tennis athlete system: build, peak, and stay ready all season.
Apex runs in four phases:
Accumulate: build working capacity.
Intensify: heavier lifting and plyometrics.
Convert: turn your aerobic base into repeat-sprint ability on court.
Peak / In-Season: sharpen for competition while matches carry the hardest conditioning.
Every main lift rotates weekly and power work is at its highest. The program finishes with a full test of strength, power, agility and conditioning.
Who it’s for: competitive and USTA league players over 40 with solid lifting experience, or Performance Engine graduates.
You’ll finish with: your best strength and power numbers, game-speed conditioning, and the durability to play a full season without breaking down.
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
B1
BC Hurdle Hop
3 x 4
B2
BC Sled Sprint
C
BC High-Handle Trap-Bar Deadlift
3 x 5
D1
BC DB Rear-Foot Elevated Split Squat
3 x 8
D2
BC Nordic Curl
3 x 4
E
BC Bent-Knee Calf Raise
3 x 12
F1
BC Reverse Hyper
3 x 12
F2
BC Copenhagen Plank Long 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 Medicine Ball Overhead Throw
3 x 5
C
BC Dumbbell bench press
3 x 5
D1
BC Chest-supported row
3 x 10
D2
BC Neutral-Grip Pull-Up
4 x 6
E
BC DB Rolling Triceps Extension
3 x 12
F1
BC Y-T-W + ER Circuit
F2
BC Band Pull-Apart
3 x 25
F3
BC Wrist Roller
F4
BC Reverse Hyper
A
BC SS1
1 x 10:00
B
BC Tempo Intervals
10 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 Reactive
5 x 3
B2
BC Rotational Medicine Ball Shot-Put
4 x 5
B3
BC Sled Sprint
C1
BC Speed Box Squat
8 x 2
C2
BC Speed DB Bench
8 x 3
D1
BC Single-Leg RDL
3 x 8
D2
BC DB Lateral Lunge
3 x 8
E
BC Sled Push 20 m + Backward Sled Drag 20 m
F1
BC Band Good Morning
F2
BC Landmine Rotational Press
3 x 8
A
BC Blue Repeats 1:1
10 x 60
A
BC SS1
1 x 15:00
