OWN THE COURT: Training by Justin Russ in TrainHeroic

Justin Russ Athletic Performance

Racket Sports

Coach

Justin Russ

Are you looking to get stronger, faster, more fit and become a better overall mover on the court? Would you like to feel confident in your ability to execute your style of play at a higher level of intensity, longer than your opponent? Or, are you simply looking for some guidance and structure with your fitness routine?

If you answered yes to any of the above, then this program is for you.

This is a comprehensive 6-week strength, conditioning, and athletic performance program designed for recreational and competitive level players of all ages and skill levels.

Program is divided into 2 3-week phases and includes daily soft tissue prep & mobility work, two days of total body workouts in the gym (power, strength, mobility, injury prevention), two days dedicated to tennis-specific endurance / energy system development; one focused on speed-endurance and change of direction, the other focused on building a robust aerobic base that will assist in recovery and your ability to play longer matches across multiple days. One day per week is designed for guided active recovery.

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

$120

Get OWN THE COURT

Structured Plan & Track Your Progress

Unsure of what exactly to do in the gym or how to tailor your conditioning specifically to tennis? I've got you covered with two days of total-body workouts in the gym, and two days dedicated to tennis-specific endurance. You'll perform fitness testing at the beginning and end of the program to assess your current baseline and measure your progress.

Better Movement

We all want to improve our movement quality on court - whether that be our speed, staying balanced & stable, or being more explosive out of the corners. This program is carefully thought out to include exercises in the gym and high-speed change of direction work on court that will dramatically improve your movement & speed.

Get Stronger

Getting stronger overall will not only help you to prevent injuries, assist in better movement on court, and improve explosiveness, but to feel better overall. Your strength program emphasizes movement quality first and foremost, gradually progressing across the span of this 8-week program. Exercises are joint-friendly, relevant to tennis, and include core streng, injury prevention, and mobility.

Outlast Your Opponents

My goal is to provide you with a significant physical advantage over your opponents; allowing you to play your game at a higher intensity level, for a longer period of time. The on-court work in this program will do just that, combining speed, change of direction, and tennis-specific endurance work with modalities designed to build your aerobic base for faster recovery.

Stay Healthy & Have Fun

Each day, your program includes curated soft tissue prep, mobility, and injury prevention work to complement what you are doing in the gym and on the court. I've paid careful attention to address areas of common injury in tennis: the lower extremity musculature, adductors, lower back, and shoulder. All of this will allow you to stay healthy and enjoy more of the sport you're passionate about.

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 soft tissue prep & mobility 2xWk Total Body Strength 1xWk Tennis-Specific Speed Endurance 1xWk Aerobic Endurance 1x Active Recovery

Mental Exercises

This program is challenging and will push you both physically and mentally. If you stick with it, the results will be worth it.

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 will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Soft Tissue Prep & Mobility:Foam RollerLacrosse Ball5" Diameter Massage Ball (TriggerPoint MB5 or Softball)Gym Equipment:DumbbellsBenchWeight Plates from 2.5lbMini BandsCable MachineBack Extension MachinePhysioballMedicine BallsTennis-Specific Endurance:Tennis CourtTreadmillRecommended - Seconds Pro Timing App for IntervalsOptional - Track / Turf Field (i.e. Soccer Pitch)TestingTennis Court // Measuring Tape // Cones // Stopwatch // Phone / Tablet / Paper to Record Scores

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Circuit

FITNESS TESTING WEEK

Monday

Week 1 Day 2

Dynamic Warm-Up

Broad Jump Test

5-10-5

30 Second First Step Test

Wednesday

Week 1 Day 4

Dynamic Warm-Up

Tennis Repeat Effort Sprint Test

Friday

Week 1 Day 6

Dynamic Warm-Up

Yo-Yo Intermittent Recovery Test: Level 1

Coach

More from Justin Russ Athletic Performance

Justin Russ

Own the Court!

Whether you're a recreational or competitive level player, this program will without a doubt help you to move and feel better, get stronger & faster, and allow you to stay on court longer. Let's go!

Get OWN THE COURT

FAQs

What is Own the Court: Performance for Tennis

Are you looking to get stronger, faster, more fit and become a better overall mover on the court? Own the Court is a comprehensive 6-week athletic performance program designed for recreational and competitive level tennis players of all ages and levels.

What should I expect?

Each week consists of: Daily soft tissue prep & mobility Two total-body gym sessions One days dedicated to tennis-specific endurance; speed-endurance and change of direction One day focused on building a robust aerobic base to enhance recovery Two days of guided active recovery

What if I'm playing a tournament on the weekend?

Event though it is progressed over the span of 6 weeks, Own the Court is easily modifiable. TrainHeroic comes with an in-build chat function that gives you a direct line to me. Simply shoot me a message and I am happy to provide programming adjustments during a tournament week.

Will you be available if I have a question?

Yes - simply use the TrainHeroic chat feature. Similarly, if you need a form check, you may submit a video. I'll review it and send a message back to you.

What if I'm dealing with an injury?

Send me a message through the app and we'll find you a modification.

How long do the training sessions take?

Workouts are designed to take no more than 60 minutes. During the first week, expect them to take slightly longer as you get accustomed to the terminology & movements.

Do I have to do the fitness testing during Week 1?

Testing is technically optional. I'm a big believer in identifying / quantifying an athlete's current baseline level of fitness to identify areas of improve upon, then re-testing upon completion of the program to check progress.

The Proof