Ace Strength Pickleball & Tennis Performance

The Strength Cave

Coach

Andres Vargas

Imagine moving effortlessly across the court, swiftly responding to every play, and maintaining peak performance from the first serve to the final match point...

With Ace Strength, your body will undergo a transformative process, becoming stronger, more agile, and highly conditioned, allowing you to outmaneuver opponents and dominate on the court!

Each session is tailored for tennis and pickleball and prioritizes enhancing functional strength, stability, and mobility. This ensures that your body is well-prepared for the dynamic movements you find yourself doing throughout the course of match.

This comprehensive program provides 4 sessions per week that change every 2 weeks giving you 16 unique sessions and essentially 4 programs for the price of one!

Whether you're a novice looking to establish a robust foundation or an experienced player seeking to elevate your game, Ace Strength will empower you to take your skills to a whole new level.

Scroll down to see a sample of this program.

TRAINING STYLE: Functional Strength & Conditioning + Stability & Mobility

PROGRAM LENGTH: 8 weeks

TIME COMMITMENT: 4 Days Per Week, ~30-60 MInutes Per Session

$40

Get Ace Strength Pickleball & Tennis Performance

Build a Rock Solid Base

It doesn't matter if you're a newcomer or a tennis club pro, this program will serve as the perfect foundation for you to build the strength and conditioning you need to dominate the court!

The Perfect Training Dose

Each workout has just the right amount of intensity and volume to push your strength and conditioning to new heights without crushing your performance on the court.

Science and Experience is on Your Side

This isn't your typical random "program" thrown together by an uneducated "influencer." I used real science and over 10 years of education and experience working with people just like you to build a program that delivers impressive gains!

Expert Instruction and Guidance

I provide detailed instructions as well as my very own exercise demonstration videos to teach you proper lifting form and help you execute each training session to perfection.

Features

Programming 4 days per week

You'll train 4 days per week with a mix of traditional strength and conditioning as well as rotational sport specific functional training sessions.

Exercise Video Guidance

I provide my very own instructional videos so you can nail your technique on every exercise.

Detailed, Expert instruction

Step by step directions are given throughout the training program so you always know how to attack and execute the program

Access on Any Device

Get 24/7 access to your program through the TH app so your training goes wherever you go.

Equipment

Required

Barbell // Weight Plates // Dumbbells // Kettlebells // TRX Straps or Rings // Cable Pulley Machine // Medicine Balls

Recommended

Resistance Bands // Air Bike // Rower // Exercise Bike

Sample Week

Week 1 of 8-week program

Sunday

Full Body

Prep

Full Body Warm Up

Deep Lunge w/ Reach x 10 per side Scapula Angels x 10 Inchworms x 10

*Goblet Squats

4 x 10

DB Single Arm Row

4 x 10

Plank Pass Throughs (Core)

4 x 10

Landmine Shoulder to Shoulder Press

3 x 20

Air Bike (Cardio/Conditioning)

3 x 10

*Suitcase Carry

3 x 100

Split Stance Punch Through

3 x 10

Tuesday

Plyo's, Mobility, & Cardio

Prep

Full Body Warm Up 2

Hip Cars x 10 per side World's Greatest Stretch x 5 per side Scapula Angels x 10

Band Assisted Single Leg Pogo Hops

3 x 10

Side to Side Med Ball Slam

3 x 5

Split Squat Iso Hold Calf Raises (Knee Mobility; Ankle Mobility)

3 x 10

Alternating Deep Side Lunges (Hip Mobility/Warm Up)

3 x 8

Half Kneeling Wall Windmill w/ T-Spine Rotation (Mobility/Warm Up)

2 x 10

Wall Thoracic Extension Stretch (Shoulder Mobility/Warm Up)

2 x 10

Cardio of Choice

3 x 2:00

Thursday

Full Body

Prep

Full Body Warm Up

Deep Lunge w/ Reach x 10 per side Scapula Angels x 10 Inchworms x 10

Alternating Goblet Reverse Lunges

15, 12, 10, 8

Single Arm DB Bench Press

15, 12, 10, 8

Banded Standing Psoas Lift Offs

4 x 10

*Half Kneeling Single Arm Lat Pulldown

3 x 12

Conditioning

Swing & Plank Rotations AMRAP

10 minute AMRAP (As many rounds as possible): KB Swing x 10 Plank Shoulder Rotations x 5 per side Pace yourself so that you don't "gas out" right away. Try to maximize the number of rounds you can get by taking short breaks when needed.

Friday

Mobility & Recovery

Foam Roll or Lacrosse Ball

Worlds Greatest Stretch (Warm Up/Mobility)

2 x 8

Knee Hug to Walking Lunge + Hamstring Stretch (Hip Mobility/Warm Up)

2 x 8

Thoracic Extension on Med Ball (Warm Up/Mobility)

2 x 10

Weighted Half Kneeling Calf Stretch (Warm Up/Mobility)

2 x 1:00

Wall Pec Stretch w/ Hand Lift Off (Shoulder Mobility/Warm Up)

2 x 10

Coach

More from The Strength Cave

Andres Vargas

Allow me to help you become an absolute BEAST on the mats and in the gym! With over 10 years of hands on experience training professional athletes, powerlifters, and bodybuilders along with a Master's Degree in Exercise Physiology, I build highly effective programs that will get you jacked and strong!

Ready to CRUSH IT on the court?

Build the strength and cardio you need to take your game to the highest level possible!

Get Ace Strength Pickleball & Tennis Performance

FAQs

Does this program include coaching?

Not directly. I do provide detailed instructions and notes for each exercise as well as demonstration videos but you will not have access to me for questions or coaching. If you want access to me along with a program, feel free to reach out to me for custom program design and coaching services!

Do the exercises change at all?

The exercises change every 2 weeks but similar movement patterns are trained throughout the program to ensure efficient progression in strength and conditioning. You'll get 16 unique training sessions and essentially four programs for the price of one!

How much training experience do I need for this program?

This program is best for someone with at least some experience and familiarity with lifting weights. The workouts are challenging and require a basic understanding of how to move your body with good form. If you are a beginner, try my Foundational Strength program first before doing this program.

How long do I have access to the program?

Train Heroic gives you access to this program for 1 full year. During that year, you can repeat this program as many times as you'd like :)

What if I have to modify the program or swap out an exercise?

You can easily make changes to the program or swap out an exercise in the app! Upon purchase, I'll send you a program guide that shows you exactly how to do it. Plus, I try to suggest substitutions in the exercise notes for certain movements as well.