Tennis
Rotation, lateral movement and a shoulder that survives the season.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
What this block is
Tennis runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
You do not assemble this yourself and you do not get dropped into a library to pick at random. Six questions narrow the whole library down to a short list, you say which of them you want, and Pete tailors it and signs it off before it reaches your app. If your training changes, you go back and take a different route.
The rest of the Sport tier
Trained for the thing you play at the weekend.
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Start here
HYROXMachines, sled, lunges and wall balls
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BoxingRotational power, shoulder endurance and legs that last twelve rounds
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Combat and MMAGrip, hips, neck and the engine to use them
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FootballHamstrings that hold up, ankles that turn, and a sprint at the end of the game
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RugbyCollision strength and the neck work most gym programmes forget
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Swimming DrylandLats, shoulders and a streamlined core
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Track and SprintAcceleration, posterior chain and the hip flexor work sprinters actually need
Browse another tier
Want tennis?
Tell Pete the days you can train and the kit you have. He picks the block, tailors it to you and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Sport tier · the whole library.