Free in the appIntermediate4 days / week8 weeks

Tennis / Racquet Sport Athleticism

8-week intermediate program for tennis, badminton, squash, racquetball, pickleball. Lateral quickness, rotational power, shoulder durability, and aerobic conditioning for long matches.

Equipment
Barbell, Dumbbells, Machines
Style
Heavy, Explosive

Start Tennis / Racquet Sport Athleticism for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Eight-week program for racquet sport athletes. Built around the unique demands: lateral and forward-backward quickness (court coverage), rotational power (groundstrokes, serves), shoulder durability (overhead repeated motion), and aerobic + anaerobic conditioning for long-duration matches.

Four training days per week. Mon: Strength + lateral. Tue: Conditioning. Thu: Power + rotational. Fri: Shoulder durability + cuff.

The program

Here's week 1 of 8. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

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Week 1

  1. Day 1 Strength + Lateral

    Squat4 × 6 @ 77%
    Bulgarian Split Squat3 × 8
    Acceleration Sprint Lateral shuffles.6 × 10 m

  2. Day 2 Conditioning

    Run30 min
    Plank3 × 45 s
  3. Day 3 Rest

  4. Day 4 Power + Rotational

    Romanian Deadlift4 × 6 @ 77%
    Box Jumps5 × 3
    Pallof Press4 × 10

  5. Day 5 Shoulder + Cuff

    Strict Press4 × 6
    Lateral Raises4 × 12
    Cable Lateral Raises4 × 12
    Cable Row3 × 10
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

Weeks 2–8 are free in the Capazity app

Get the full 8-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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