New

Strength Phase 3 - Post PHV

TennisAthlete by SotoTennis

Racket Sports

Coaches

Tom Turner. MSC. ASCC. and SotoTennis Academy

Our POST peak height velocity (PHV) gym programme looks to our athletes to aspire to 'technical mastery' in the gym now they have progressed through their rapid growth phase. On this programme the aim is to first master technique and then secondly look to progressively overload the lifts to increase strength and power.

It is typically for players aged:

Boys - Over 15 years old (& have completed our INTRA PHV Programme for 2 cycles = 24 weeks)

Girls - Over 13.5 years old (& have completed our INTRA 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.

What you will receive:

12 week programme

3 x 40 minute gym sessions per week

1 x On court warm up session per week

3 x 4 week blocks

Weekly challenges to maximise engagement and track progression

$80

Get Strength Phase 3 - Post PHV

Progress your lifting

We are all about MOVEMENT MASTERY on this programme and the child should have a sound base of movement before starting this programme. On this programme we will then take them through the process of transferring this to more complex barbell strength and power development exercises utilised by top tennis athletes.

Increase strength & power

At this age and phase of tennis joinery you can really start to see the difference that physicality can play on performance. Don't fall behind your competition, give yourself the physical edge be it speed of recovery from a defensive backhand, to that big forehand winner down the line. This programme will help you build on your foundations and tap in to your explosive strength.

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

Barbell // Dumbbells // Resistance Bands // Medicine Balls // Swiss Ball

Sample Week

Week 1 of 12-week program

Sunday

Strength Session

Clam Shells

Single Arm Dumbbell Row

Single Leg Box Squat

Dumbbell Bench Press

Trap Bar Deadlift

Front Plank

Single Leg Calf Raise

Drop Jump

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 gaurentee

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 3 - Post 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 14-16 years old. Boys 14.5 - 17 years old PLUS the child needs to have 18 months gym training experience.

How complex are the sessions?

Our sessions are designed to keep things as simple as possible. However the POST PHV programme utilises more advanced techniques even the child should have 18 month gym experience. Not got this but the right age range? Then consider completing our PRE and INTRA programmes first.

How do I know if I 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.