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Peak Performance Table Tennis
Racket SportsWho is this program for?
This fully-remote, online training program is for table tennis players of all levels who are looking to upgrade their game with a table tennis specific physical training program.
Get access to my most up-to-date and cutting edge programming delivered through a beautifully intuitive app.
Train Alongside Me
The PUSH+ workouts are the exact workouts that I perform myself to stay athletic and explosive in a time efficient manner. You'll also gain access to the PUSH+ community: a group of like-minded individuals who take this game as seriously as you do.
This Program Will...
- Increase the POWER of your point-winning shots
- Increase your SPEED & AGILITY and have you moving around the court like a cat
- Reduce your risk of injury
- Increase your confidence via the "tight jersey effect" (yeah, you just might get JACKED along the way)
- Fit seamlessly with your table tennis training sessions
Athlete Requirements
- Highly motivated and a self-starter
- Healthy and injury free
- Good attention to detail and willing to learn
- Not a complete beginner (you should have some previous experience following a basic exercise routine)
Prep
A
Table Tennis 10 Warmup
- Light Cardio of Choice (jumping jacks, jump rope, easy jog/elliptical) 3-5 minutes - Foam roll trouble spots as needed (30-60 seconds per area) - Fire hydrants: 5-10 rotations, each direction, each leg - Groiners with overhead reach: 8-10 reps - Hip flexor stretch: 30 seconds per side - Lateral lunge: 5-10 reps per side - Rocking ankle mobilization: 5-10 reps each side - Wall slides: 5-10 reps - Band pull-aparts + dislocates: 8-10 reps - Wrist rotations: 30 seconds *Remove/add warm-up drills as needed to meet your specific needs.
Speed/Agility
B
Light Tier Plyo Circuit 1A
- Pogo Leaps: 10m - Criss-Cross Pogo Leaps: 10m - Lateral Pogo Leaps: 5m (right and left) *Use the walk back to your starting position as the rest period *Beginner/Intermediate: Complete 1-2 rounds | Advanced: Complete 2-3 rounds Light Tier Plyos: Light tier plyos are NOT maximal in terms of intent and effort. You should try to minimize the time spent on the ground and stay bouncy, but don't go for max height/distance. Joints should stay fairly "stiff." Don't collapse and cushion the load too much upon impact.
Strength/Power
C
Deep Tier Plyo Circuit 1A
- Countermovement Jump: 5 reps - Standing Chest Throw: 10 reps *Rest for 60 seconds after completing the circuit *Beginner/Intermediate: Complete 1-2 rounds | Advanced: Complete 2-3 rounds * <200 lb BW use 6-8 lb. Wall Ball | >200 lb BW use 8-10 lb Wall Ball Deep Tier Plyos: These movements will have longer ground contact times (so they are not truly plyometric) with a more obvious "push" phase. Your joints will go through a deeper range of motion and you can "cushion" the landing more. These have more of a muscular/power focus compared to the more elastic light tier plyos. For the wall ball throws, focus on maximal velocity and try to find a nice rhythm in the catch and throw.
D
Front Squat
E1
Incline DB Bench Press
E2
Single-Arm DB Row
F
Nordic Curl
Prep
A
Table Tennis 10 Warmup
- Light Cardio of Choice (jumping jacks, jump rope, easy jog/elliptical) 3-5 minutes - Foam roll trouble spots as needed (30-60 seconds per area) - Fire hydrants: 5-10 rotations, each direction, each leg - Groiners with overhead reach: 8-10 reps - Hip flexor stretch: 30 seconds per side - Lateral lunge: 5-10 reps per side - Rocking ankle mobilization: 5-10 reps each side - Wall slides: 5-10 reps - Band pull-aparts + dislocates: 8-10 reps - Wrist rotations: 30 seconds *Remove/add warm-up drills as needed to meet your specific needs.
Speed/Agility
B
Light Tier Plyo Circuit 1B
- Pogo Leaps: 10m - Backwards Pogo Leaps: 10m - Lateral Pogo Leaps: 5m (each direction) *Use the walk back to your starting position as the rest period *Beginner/Intermediate: Complete 1-2 rounds | Advanced: Complete 2-3 rounds Light Tier Plyos: Light tier plyos are NOT maximal in terms of intent and effort. You should try to minimize the time spent on the ground and stay bouncy, but don't go for max height/distance. Joints should stay fairly "stiff." Don't collapse and cushion the load too much.
Strength/Power
C
Deep Tier Plyo Circuit 1B
- Lateral Bounds: 5 contacts per foot (so 10 total reps) - Front Rotary Scoop Toss: 8 reps per side *Rest for 60 seconds after completing the circuit *Beginner/Intermediate: Complete 1-2 rounds | Advanced: Complete 2-3 rounds * <200 lb BW use 6-8 lb. Wall Ball | >200 lb BW use 8-10 lb Wall Ball Deep Tier Plyos: These movements will have longer ground contact times (so they are not truly plyometric) with a more obvious "push" phase. Your joints will go through a deeper range of motion and you can "cushion" the landing more. These have more of a muscular/power focus compared to the more elastic light tier plyos. For the wall ball throws, focus on maximal velocity and try to find a nice rhythm in the catch and throw.
D1
Landmine RDL
D2
Chin-ups
D3
Standing DB Shoulder Press
E
Reverse Nordic Curls
Prep
A
Table Tennis 10 Warmup
- Light Cardio of Choice (jumping jacks, jump rope, easy jog/elliptical) 3-5 minutes - Foam roll trouble spots as needed (30-60 seconds per area) - Fire hydrants: 5-10 rotations, each direction, each leg - Groiners with overhead reach: 8-10 reps - Hip flexor stretch: 30 seconds per side - Lateral lunge: 5-10 reps per side - Rocking ankle mobilization: 5-10 reps each side - Wall slides: 5-10 reps - Band pull-aparts + dislocates: 8-10 reps - Wrist rotations: 30 seconds *Remove/add warm-up drills as needed to meet your specific needs.
Prep
B
Light Tier Plyo Circuit 1C
- Pogo Leaps: 10m - Slalom Pogo Leaps: 10m - In-and-Out Pogo Leaps: 10m *Use the walk back to your starting position as the rest period *Beginner/Intermediate: Complete 1-2 rounds | Advanced: Complete 2-3 rounds Light Tier Plyos: Light tier plyos are NOT maximal in terms of intent and effort. You should try to minimize the time spent on the ground and stay bouncy, but don't go for max height/distance. Joints should stay fairly "stiff." Don't collapse and cushion the load too much.
Strength/Power
C
Deep Tier Plyo Circuit 1C
- Split Exchange Leaps: 10m - Rotational Med Ball Slams: 4 reps per side *Rest for 60 seconds after completing the circuit *Beginner/Intermediate: Complete 1-2 rounds | Advanced: Complete 2-3 rounds * <200 lb BW use 6-8 lb. Wall Ball | >200 lb BW use 8-10 lb Wall Ball Deep Tier Plyos: These movements will have longer ground contact times (so they are not truly plyometric) with a more obvious "push" phase. Your joints will go through a deeper range of motion and you can "cushion" the landing more. These have more of a muscular/power focus compared to the more elastic light tier plyos. For the wall ball throws, focus on maximal velocity and try to find a nice rhythm in the catch and throw.
D
DB Hang Power Snatch
@ 3
E1
DB Bench Press
E2
Weighted Pull-ups
F
Skater Squat
Kevin Finn
Kevin Finn is a published author with the top sports science book for table tennis on the market. He is a certified Speed and Agility Coach (CSAC), Certified Online Trainer (OTA), and was certified through the NSCA as a strength and conditioning specialist (CSCS) in 2015. He is dedicated to helping table tennis players everywhere achieve peak performance.
Invest in yourself as an athlete. PUSH+ yourself and you will RISE!
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Matt Hetherington
Former New Zealand National Team Member
Verified Athlete"I feel lighter, faster and stronger and I'm ready to continue improving my physical condition. I have been able to learn plenty of new things about working out and nutritional balances, as well as having Kevin tailor exercises for me to keep things streamlined for table tennis!"
Ryan Day
Heroes Sports Athlete
Verified Athlete"Working with Kevin has been great. The program did exactly what it was intended to do. Kevin is professional, knowledgeable, and responsive. I will definitely be signing up for something long term. If you are a table tennis athlete, don’t pass up the opportunity to work with him!"
Emily Scott-Cruz
Push+ Beta Tester
Verified Athlete"I had the opportunity to participate in Kevin's Program and was very pleased with the results. The workouts have translated into stronger footwork, balance, and looping, as well as overall strength and stamina in my game, making the program a perfect supplement to my regular training."
Carolyn M.
Online Training Client
Verified Athlete"Online training with Kevin is a nice balance of learning and lifting! Whether you're a gym goer or not, if you have fitness goals, or lack the motivation, or don't even know where to begin - Kevin is your guy."
When you join a team you’re getting more than programming, you’re joining an online community.
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