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Strength Phase 2 - Intra PHV

TennisAthlete by SotoTennis

Racket Sports

Coaches

Tom Turner MSc. ASCC. and SotoTennis Academy

Our INTRA peak height velocity (PHV) gym programme is designed to focus on movement quality and stability during a phase of growth at which the athlete is undergoing their most rapid change in stature.

It is typically for players aged:

Boys - Under 13-15 years old (& have completed our PRE PHV Programme for 2 cycles = 24 weeks)

Girls - 12-13 years old (& have completed our PRE PHV Programme for 2 cycles = 24 weeks)

If you want to get a more accurate assignment and calculate your current phase of maturation please contact us and we can help you do this and assign the right programme for the current phase of maturation.

On this programme you should aim to master movement quality, balance and control for all exercises. Ticking all these off then look to gradually progress load as the weeks go on.

What you will receive:

12 week programme

3 x 25-40 minute gym sessions per week

1 x On court warm up per week

3 x 4 week blocks

Weekly challenges to maximise engagement and track progression

$80

Get Strength Phase 2 - Intra PHV

Improve Stability

With specific exercises to support the development of lower limb and trunk stability this programme leads itself to enhancing athlete ability to maximise movement and power transfer on the court.

Increase Robustness

Our entry level strength exercises will help the athlete improve strength in key positions for tennis as well as aid and increase in muscle and tendon tissue strength and tolerance. With the physical demands of tennis at this age pre-setting a challenge to tissue and joints this in turn can help the athlete cope with the demands of high volume tennis training.

Features

Programming 2 days per week

Bi-weekly sessions with 1 x maturation phase specific session (3 x 4 week blocks) and 1 x speed and plyometric session (alternated bi-weekly)

Science-based programme

Designed with research-backed methods used with 100's of tennis players.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

All of this accessible through one simple app. Your profile, your results, your progress.

Equipment

Required

Resistance Bands // Dumbbells/ Kettlebells // Medicine Balls // TRX // Swiss Ball

Sample Week

Week 1 of 12-week program

Sunday

Strength Session

Swiss Ball Hamstring Curl

Single Arm Dumbbell Row

Goblet Squat

Front Plank

Single Arm Dumbbell Floor Press

Single Leg Dumbbell RDL

TRX Row Supine Grip

Single Leg Calf Raise

Tuesday

Speed/Plyo 1

Lateral Lunge to A Hold

3 x 6

Split Stance Soleus Isometric

3 x 15

Band Assisted CMJ

3 x 10

Box Drop to Horizontal Push

3 x 6

Reverse Plank

3 x 15

Box Jump

3 x 8

Pogo Jump

2 x 20

Supine Trunk Hold

2 x 20

Wednesday

1 x 20

Goblet Squat

6, 6, 20

Barbell Bench Press

6, 6, 20

Split Stance Soleus Raise

6, 6, 20

Dumbbell Prone Row

6, 6, 20

Friday

15' Pre Court Warm Up Routine

Full Body Mobility 1

Band Resisted Horizontal Jump

1 x 8

Lateral Jumps

1 x 8

Pallof Press - Switch

1 x 8

Band Tricep Extension

1 x 15

Serve Front Side Holds

1 x 5

Coaches

More from TennisAthlete by SotoTennis

Tom Turner MSc. ASCC.

Tom is the Head of Sports Science at SotoTennis Academy in Spain. He has 12 years of coaching experience, including with professional teams and international players. Tom has a strong knowledge base to support performance, rehab and return to play.

SotoTennis Academy

SotoTennis Academy (STA) is an international high-performance tennis academy based in the south of Spain in Sotogrande on the Costa del Sol. Established in 2010 by Dan and Vicki Kiernan, STA aims to provide an environment that inspires and enables our athletes to maximise their potential.

Money-back guarantee

We're so confident in our programme that we offer a money-back guarantee. If you don't see improvement within 6 weeks, we'll refund your money.*

Get Strength Phase 2 - Intra PHV

FAQs

Who is the programme for?

At SotoTennis we assign our U14's programme based on maturation measurements. However we know this not always possible remotely so as a guideline we recommend as follows: Girls 12-13 years old. Boys 13-15 years old PLUS 6-12 months gym training experience

How complex are the sessions?

Our sessions are designed to keep things as simple as possible. We suggest if new to strength & conditioning then pay close attention to the videos and instruction initially.

How do I know if have improved?

With the weekly challenges designed to give objective reflection on progress we are confident you will see steady progress over the duration of the programme.

How does the money back guarantee work?

If you do not see any progression on the 4 weekly benchmark challenges by the final block and have performed all the sessions in the 12 week programme then we will be happy to provide you with a full refund. You can contact us through the App for more details following the programme completion.