Oliver Hunt Strength & Conditioning
Hello,
This program is designed for tennis players who are new to Strength and Conditioning and who have already completed the L1 (4 week) program.
The purpose of this program is to help maximize your athletic performance, as well as trying to reduce your risk of injury during training, matches and play.
The main focus points are to:
1) Increase your whole body strength levels to enhance performance
2) Build a base of excellent movement competency and control
3) Improve your hand eye coordination
I hope you enjoy the program!
Good luck!
4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Animal Based Movement Prep (L3)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement. Focus should be on controlling the movement. Rest for 20 seconds between different animal movements.
B
Single Leg Balance - Eyes Closed
C1
Book Squat
3 x 10
C2
Snap Down into Countermovement Jump
3 x 5
D1
Book RDL
3 x 10
D2
Single Leg Calf Raise
3 x 10
E1
Eccentric Press Ups
E2
DB Lateral Raise
3 x 10
F1
Bird Dog - Around the Clock
3 x 12
F2
Kneeling Side Plank with Straight Leg Raises
3 x 10
F3
Deadbug (with foam roller)
3 x 10
A
Jog
1 x 5:00
Prep
B
Movement Prep (COD Session)
Complete 5 minutes of prep exercises to get ready for this multi-directional speed session. Complete 10-15 repetitions per movement.
C1
Forward Pogo Jumps
2 x 10
C2
Lateral Broad Jump
2 x 5
D
Lateral A Skip
2 x 10
E
T-Test Change of Direction Drill
2 x 5
Conditioning
A
Animal Based Movement Prep (L3)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement. Focus should be on controlling the movement. Rest for 20 seconds between different animal movements.
B
Single Leg Balance - Eyes Closed
C1
Forward Lunge Arms Overhead
3 x 10
C2
Snap Down into Countermovement Jump
3 x 5
D1
Weighted Glute Bridge
3 x 15
D2
Wall Sit with Calf Raise
3 x 20
E1
1/2 Kneeling Dumbbell Press
3 x 10
E2
Lying Pullover
3 x 10
F1
Bird Dog - Around the Clock
3 x 12
F2
Kneeling Side Plank with Straight Leg Raises
3 x 10
F3
Deadbug (with foam roller)
3 x 10
A
Skipping
3 x 1:30
B
Bear Crawl with Cone Balance
3 x 30
C
Lizard Crawl (High Lizard)
3 x 30
D
Crocodile Walk
3 x 30
E
Bunny Hops
3 x 30
F
Tennis Ball Bounce & Catch
3 x 30
