Tennis Off-Season: Training by GForce Athletics in TrainHeroic

GForce Athletics Powered By Goodman Elite Training

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Coach

GForce Athletics

This tennis performance program is built for athletes who want to move faster, hit harder, and stay durable all season. Training runs 6 days per week, combining 3x/week strength training with 3x/week conditioning focused on speed, agility, and court movement.

Strength sessions develop total-body power and joint resilience to support explosive strokes and injury prevention. Conditioning days emphasize first-step quickness, change of direction, acceleration, and repeat sprint ability. The result is a complete system that builds strength, sharpens movement, and prepares athletes to perform at a high level point after point

Features
1 sessions per week
Must use App app to view and log training
Program Training

$99

Get Tennis Off-Season

Improved on-court speed and agility

Faster first steps, sharper changes of direction, and better court coverage.

Increased power and stroke efficiency

Strength training builds the force needed for harder serves and groundstrokes.

Enhanced endurance for long matches

Conditioning improves repeat sprint ability and recovery between points.

Better overall match performance

A stronger, faster, more resilient athlete who can maintain intensity deep into matches.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer

Sample Week

Week 1 of 16-week program

Sunday

Week 1 Day 1

Foam Roll

1 x 15

Jog

1 x 10

Backpedal

1 x 10

Butt Kicks

1 x 10

Skip March

1 x 10

High Knee Carioca

1 x 10

High Knees

1 x 10

Lateral Lunge

1 x 3

Knee Hug

1 x 10

WORLD'S GREATEST STRETCH

1 x 10

B10

Skips

1 x 10

B11

Backwards Skip

1 x 10

B12

Power Skip

1 x 10

Tuck Jumps

1 x 5

Med Ball Wall Throw

1 x 10

Front Squat

10 x 5 @ 45, 58.5, 63, 67.5, 58.5, 58.5, 58.5, 58.5, 58.5, 58.5 %

DB Bench Press

5 x 10 @ 18 %

1-Arm DB Row

5 x 10 @ 27 %

Crunch

2 x 30

V-Ups

2 x 15

Russian Twist

2 x 20

Reverse Crunch

2 x 25

Toe touches

2 x 20

Reverse Lunge

3 x 5

DB Crunch

3 x 20

Pull-Up

3 x 10

Pull Through

3 x 20

Push-Up

3 x 10

Monday

Week 1 Day 2

Jog

2 x 10

Backpedal

2 x 10

Butt Kicks

2 x 10

Skip March

2 x 10

High Knee Carioca

2 x 10

High Knees

2 x 10

Lateral Lunge

2 x 3

Knee Hug

2 x 10

WORLD'S GREATEST STRETCH

2 x 10

A10

Backwards Skip

2 x 10

A11

Power Skip

2 x 10

A12

Skips

2 x 10

Circuit

G.P.P. is to be performed all exercises in a row without stopping. Once finished with the exercises rest for the required Rest Interval (R.I.) and repeat as many times as directed G.P.P X 4 w/ R.I. 2 min. - 12 Parallel Squats - 6 Lunges Each Leg - 6 Jump Lunges (Switching Legs in Air) - 12 Jump Squats

Circuit

All stretches to be done for 5 Breaths ex.: Inhale, Exhale/Stretch, Inhale, Exhale/Stretch, Inhale, Exhale/Stretch farther…… Seated Hamstring - Right And Left Butterfly Piriformis Stretch - Right And Left Hip Flexor - Right And Left

Tuesday

Week 1 Day 3

Foam Roll

1 x 15

Jog

1 x 10

Backpedal

1 x 10

Butt Kicks

1 x 10

Skip March

1 x 10

High Knee Carioca

1 x 10

High Knees

1 x 10

Lateral Lunge

1 x 3

Knee Hug

1 x 10

WORLD'S GREATEST STRETCH

1 x 10

B10

Skips

1 x 10

B11

Backwards Skip

1 x 10

B12

Power Skip

1 x 10

Squat Jump

1 x 5

Clapping Push-Up

1 x 5

Bench Press

10 x 5 @ 45, 58.5, 63, 67.5, 58.5, 58.5, 58.5, 58.5, 58.5, 58.5 %

Goblet Squat

5 x 10 @ 16 %

Crunches

5 x 20

T Sits

1 x 12

Suitcase Crunch

2 x 20

Straight Leg Sit Ups

2 x 30

Crossover Crunch

2 x 20

Bicycle Sit-Ups

2 x 25

DB Walking Lunge

3 x 5

Hanging Leg Raise

3 x 20

Barbell Row

3 x 10

DB RDL

3 x 20

30 Degree Incline DB Bench Press

3 x 10

Wednesday

Week 1 Day 4

Jog

2 x 10

Backpedal

2 x 10

Butt Kicks

2 x 10

Skip March

2 x 10

High Knee Carioca

2 x 10

High Knees

2 x 10

Lateral Lunge

2 x 3

Knee Hug

2 x 10

WORLD'S GREATEST STRETCH

2 x 10

A10

Backwards Skip

2 x 10

A11

Power Skip

2 x 10

A12

Skips

2 x 10

Circuit

X Jumps are performed by simply marking an X on the ground and jumping in the pattern described for the recommended jumps. X Jumps - 3 X 10 All Exercises Feet Together - Front/Back - Side/Side - Front/Back - Side/Side

Circuit

INTERVAL RUN 5 Min. Easy Warm Up @ 40% 30s. Sprint (HARD) 1 Min. Jog (EASY) REPEAT 6x 5 Min. Easy Cool Down @40%

Circuit

Thursday

Week 1 Day 5

Foam Roll

1 x 15

Jog

1 x 10

Backpedal

1 x 10

Butt Kicks

1 x 10

Skip March

1 x 10

High Knee Carioca

1 x 10

High Knees

1 x 10

Lateral Lunge

1 x 3

Knee Hug

1 x 10

WORLD'S GREATEST STRETCH

1 x 10

B10

Skips

1 x 10

B11

Backwards Skip

1 x 10

B12

Power Skip

1 x 10

Scissor Jumps

1 x 5

Push Up Jump

1 x 5

Box Squat

10 x 2 @ 54 %

Push Ups

5 x 10

DB Row

5 x 10 @ 13.5 %

V-Ups

2 x 30

Flutter Kick

2 x 1:00

Crunches

2 x 1:00

Side Ups

2 x 20

Straight Leg Crunch

2 x 1:00

Step-Ups

3 x 5

Band Crunch

3 x 20

Band Face Pull

3 x 10

Sled Drag

3 x 20

Standing DB Press

3 x 10

Friday

Week 1 Day 6

Jog

2 x 10

Backpedal

2 x 10

Butt Kicks

2 x 10

Skip March

2 x 10

High Knee Carioca

2 x 10

High Knees

2 x 10

Lateral Lunge

2 x 3

Knee Hug

2 x 10

WORLD'S GREATEST STRETCH

2 x 10

A10

Backwards Skip

2 x 10

A11

Power Skip

2 x 10

A12

Skips

2 x 10

Circuit

Jump Rope Conditioning Jump Rope Conditioning -2 Feet Skips - 2:00 -30s. R.I. -Rt. Lt. Hop - 2:00 -30s. R.I. -Left Foot Only - 30s. -30s. R.I. - Right Foot Only - 30s. -30s. R.I. - Running in Place - 1:00 -30s. R.I. -Scissors(1 foot forward, 1 back) - 1:30 -30s. R.I. -Double Jumps (Rope does 2 Revolutions) - 30s.

Circuit

Coach