Second Serve: Training by Kevin Edgerton in TrainHeroic

Kevin Edge

Racket Sports

Coach

Kevin Edgerton

Features
4 sessions per week
Must use App app to view and log training
Team Training

$29 / mo

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MOBILITY

You don't lose matches to weakness. You lose them to positions your body won't produce on demand — the wide forehand, the overhead reach, the low volley. There's a difference between range you reach and range you own. Every session opens with Functional Range work that makes end range yours: hold it, breathe in it, produce force from it. Own the position. Don't just reach it.

PLYOMETRICS

Tennis isn't a running sport. It's a decelerating sport, and the stopping is what breaks people. Plyometrics build the elastic quality behind your first step and your recovery off a wide ball. Tendons adapt slower than muscle, so this starts conservative and earns its intensity. Landing quality first, power second. Stick every landing, or the set is over.

STRENGTH

Every rep has a pause built in. That's not a formality — it's the stimulus. Pausing kills the elastic bounce and forces production from a dead stop, which is exactly what a first step out of a split step is. Heavily unilateral and heavily isometric, because tennis is played one leg at a time and training both together only hides asymmetries.

CORE

Your trunk transfers force from the ground to the racquet without leaking any of it. Softness in the middle is power that never reaches the ball — and load your low back ends up paying for. That's a stiffness quality, so it's trained with holds and anti-rotation, not crunches. Direct adductor work throughout, because it's the tissue tennis strains most.

MENTAL

Toughness isn't built in matches. It's built showing up for a plan you didn't design, on a day you didn't feel like it. A tennis-specific plan removes the negotiation — the work is chosen, the standard is set, you execute. Every session explains what it's for and why each movement is in it. Structured breathwork throughout. Built-in re-tests so progress is a number, not a feeling.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

130 exercise videos demonstrating every movement in the program, so you know exactly what each rep should look like before you do it.

Detailed, expert instruction

Coaching instruction with every session — not just a movement list. Built by a 26-year Special Forces officer and Human Performance coach.

Delivered through TrainHeroic

Delivered through TrainHeroic. One coach, not a content library — I write every session and I answer every message myself.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 2 Day A

Hip CARs (quadruped)

2 x 6

Wrist CARs

2 x 6

Deep Squat Hold w/ Rotation

2 x 10

Y,W,T,M Over Blocks (Shoulders)

2 x 6

Drop Jump (low box)

2 x 10

Swing Circles

2 x 10

Isometric Sumo Squat Hold

3 x 0:30

Inverted Row w/ Pause

3 x 6

Farmer's Carry (grip/core iso)

3 x 0:30

Close Grip/Diamond Push-Ups

3 x 6

Kettlebell Push-Up to Shoulder Tap

3 x 6

Hanging Knee Raise

3 x 6

Bird Dog Isometric Hold

3 x 8

Hollow Flutter Kicks

3 x 0:30

Rolling Ab Ball Glute Bridge

3 x 8

Tuesday

Week 2 Day B

Ankle CARs

2 x 6

Thoracic Rotation CARs

2 x 6

Adductor Frogger PAILs/RAILs

2 x 2:00

Wrist Flexor/Extensor PAIL/RAIL

2 x 2:00

Single-Leg Bound

2 x 0:30

Crossover Lateral Bound

2 x 20

Pull-Up/Ring Row w/ Iso Hold

3 x 8

Step-Up w/ Pause at Top

3 x 8

Wall Handstand Hold (shoulder iso)

3 x 0:20

Chin-Up Static Hold (top position)

3 x 6

Hand Release Push-up

3 x 8

Front Plank

3 x 0:30

Dip Bar L-Sit Hold

3 x 0:10

Ab Wheel

3 x 6

Kneeling HALO w/ Twist

3 x 6

Wednesday

Week 2 Cardio

World's Greatest Stretch Flow

2 x 0:30

Inchworm

2 x 0:30

High Knees In Place

2 x 0:30

Jumping Jacks

2 x 0:30

Run

@ 0:30

Thursday

Week 2 Day C

Half-Kneeling Hamstring PAILs/RAILS

2 x 2:00

Scapular CARs

2 x 0:30

DownDog to Cobra

2 x 5

Half Kneeling Thoracic Rotation - Wall

2 x 8

Single-Leg Hop to Stabilization

2 x 20

Bounding Low

2 x 0:30

Nordic Hamstring Curl (eccentric/iso)

3 x 6

Lateral Lunge w/ Hold

3 x 8

Spiderman Push-Ups

3 x 6

Close Grip Inverted Row w/ Pause

3 x 6

Reverse Chin-Up w/ Pause

3 x 6

Plank 8-Way Shoulder Taps

3 x 0:20

Side Plank w/ Rotation

3 x 6

Bird Dog Isometric Hold

3 x 6

Copenhagen Side Plank

3 x 0:20

Coach

More from Kevin Edge

Kevin Edgerton

Still Keeping Score at 40+?

Then stop training like someone who's winding down. Tennis-specific mobility, power, strength, and core work — built by a coach who spent a career keeping operators performing under load, now aimed at your game. Start today.

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FAQs

Do I need a gym, or can I train at home?

Most sessions run on bodyweight or kettlebells, a bar to hang from, and a bench. A full gym gives you more options, but the work travels. You shouldn't have to skip a session because you're away for a tournament weekend.

Why this instead of a general fitness program?

Because tennis asks for rotation, deceleration, repeated single-leg loading, and overhead work — from a body that already has mileage on it. Built by a coach with 7.5 years as Head S&C Coach for the USAF Special Warfare Human Performance Squadron, aimed at your game and your age.

I'm 40+ and worried about getting hurt. How hard is this?

Hard enough to work, structured so it doesn't break you. Landing quality before power. Positions you own before load. Connective tissue adapts slower than muscle, so the early blocks are deliberately conservative. Some days you'll finish with more in the tank — that's the plan working.

Who answers if I have a question?

I do. Not a support team, not a bot. I read and answer every message personally — form, scaling a movement, training around a tournament week or a shoulder that's talking to you. That's the part I take the most pride in.

The Proof

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