TennisAthlete by SotoTennis
Racket Sports
Coach
Thomas Turner
Features
3 sessions per week
Must use App app to view and log training
Program Training
Increased cardiovascular fitness
With our template we guarantee you will improve your aerobic fitness from anywhere between 5-10%. We have utilised these methods with hundreds of athletes and have data to support our claims. This template delivers time and time again and will do so for you too.
Progressive energy system development
Over the duration of the 10 weeks our template will start you off at a lower intensity to accumulate some volume and build robustness on feet. Then we start to take it up a notch pushing you closer to your threshold for aerobic exercises. Finally in the later weeks we really turn it up with some high intensity anaerobic based sessions.
Reduced stress on joints
With our template we think a little differently about how to target aerobic fitness for tennis. With players training anywhere for 2-4 hours a day on court for skill development, it can become a high risk strategy to hammer more volume of the same for cardiovascular development. We go about it in a different way, starting with long interval running and progressing to short higher intensity.
Optimal dose. Time efficiency.
Our template is designed with the tennis athlete in mind, therefore we have ensured that we keep our interval based running volumes below 3.5 kilometres. In addition, no session requires more than 30 minutes to perform.
Features
Programming 3 days per week
Two interval based sessions and one steady state bonus session per week. No session takes more than 30 minutes.
Science-based programme
Designed with research-backed methods used with 100's of tennis players.
Age and gender specific intensity prescription
This programme is designed for ages 14 and older. All our session have guidline intensities based on age, gender and fitness level.
Delivered through TrainHeroic
All of this accessible on one simple app. Your profile, your results, your progress.
Sample Week
Week 1 of 10-week program
Sunday
Aerobic 1
A
Run
Tuesday
Aerobic 1
A
Run
Saturday
BONUS - Steady State
A
Run
Money-back guarantee
We're so confident in our programme that we offer a money-back guarantee. If you don't see improvement after the 10 weeks, we'll refund your money.*
Get TennisEndurance
FAQs
Who is this template for?
How complex are the sessions?
How do I know I have improved?
How does the money back guarantee work?
This template is designed for ages 14 and older. It is for anyone who wants to improve their fitness to benefit tennis performance but lack structure or guidance on how to do so.
Super simple. We give you set two options to perform the session. Using measured distances which you can measure with a smart phone and just drop down some cones, or using a treadmill with the prescribed speed.
We also give guidelines on what intensity to do based on gender and age.
If you would like objective data on your improvements then you can perform a 2k time trial before and after the training.
However to keep it simple we can give you our word we have plenty of data to support that you will see and feel improvements.
If you want to qualify for this you will need to do a fitness test PRE and POST the training. Contact us on how to do this and we will send guidance.
The Proof
![verified-athlete-avatar]()
Luke B
Verified Athlete
"Kicking off my Monday I feel the session really sets the tone for my week ahead. On completing this full template I feel faster, more physical and able to get in position earlier on the court. The best thing is I never feel aches the next day allowing me to maximise my tennis through the week."
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