Programme justification

Flexibility exercises help to prevent injury and combined with a strengthening programme reduces tightening of muscles post exercise (Clover, 2001). Side bends with a toning bar stretches the trunk and intercostal muscles. Strengthening of these muscles defines stability of the pelvis and allows correct upright alignment of the lumbar vertebrae required for running and rapid movement (Kollak, 2009).  Trunk rotations with exercise band benefit the trunk, spine and hip flexibility (McCord, 2006).  These elements are responsible for a well balanced shot and balancing the trunk muscles preventing back pain and injury (Twist and Goldenberg, 2007).  Abdominal stretch with a barbell reduces tension of the anterior spinal structures and abdominals (Alter, 2004). Passive hamstring stretch with tubing improves frontal movement patterns while helping prevent injury (Solomon & Soloman, 2005). Groin stretch targets the adductor muscles required for rapid change of direction (Clover, 2001). Static triceps stretch improves triceps flexibility (Clover, 2001).
  External to internal rotation with dumbbell enhances strength and proprioception of the working muscles (Clover, 2001). Forearm curls and isolated rotator cuff exercises strengthen the upper extremities and help maintain correct shoulder arthrokinetics, important for function and prevention of tennis elbow (Brunker and Khan, 2006).  Wrist rotations and reverse wrist curls works these muscle groups. Single arm overhead throws train the neurological stretch reflex for stronger quicker muscular responses (Brunker and Khan, 2006), the same movement pattern demonstrated during a serve. Agility drills improve reflex response and footwork speed (Witmore and Costill, 2005).

Single leg deadlift press engages several posterior and anterior trunk muscles (Stoppani, 2006).  Being on one leg engages the proprioceptive fibres of the ankle, knee and hip (Gatz, 2009).   Shoulder press works upper back, triceps and central muscles of the shoulder girdle (Richard, Neporent & Scholosberg, 2011). Angle of resistance applied during a stiff leg deadlift engages lower back, glutes and hamstrings (Stoppani, 2006).  Front squats develop the quadriceps, glutes, hamstrings and erector spinae muscles (Fakey, 2009).
  3 Point dumbbell row produces a forward pulling stretch on the lattimuss dorsi while working the inner and upper back (Nilson, 2012). Leg extensions strengthen the muscles and tendons required for rapid change of direction, while working the hip flexors with explosive movement further strengthens abdominals (Christian, 2001), explosive kickbacks with theraband works these muscles. The hip contributes to lower extremity biomechanics and power generation, weakness in this area may contribute to injuries (Brumitt, 2011), hip thrusts strengthen the hip.Triceps extension recruit the medial, lateral and long head of triceps (Kinakin, 2009), required for extending the arm and elbow. Calf raises strengthen the ankles and calf which supports entire body weight through functional movement (Christian, 2001). Chest flies produce maximal contraction of the pectorals while providing maximal tension at the bottom of the movement (Nilson, 2012). Strengthening these muscles produce the explosive contractions required for each stroke. Bicep curls increase bicep brachii strength essential in a serve, overhead, one -handed backhand and forehand (Nilson, 2012).  A frontal raise strengthens the anterior deltoids required to execute the acceleration phase of the overload backhand (Kinakin, 2009). 

  Russian twists integrate static rotation and extension of the trunk (Twist and Goldenberg, 2007), which naturally occurs in tennis. Push ups strengthen upper body and abdominals while ensuring proper posture (Milroy & Puleo, 2010). Woodchops link core muscles to the shoulders and rotator cuff for a functional pattern (Twist and Goldenberg, 2007) while strengthening transverse obliques. Plank exercises develop trunk strength and lumbopelvic stability, engaging the trunk and deep pelvic stabilizers (McConnell, 2011). 

 The order of exercises selected was power, other core and assistance, because power exercises are greatly affected by fatigue, require a large energy expenditure and a high level of skill/concentration (Beach & Earle, 2008). Performing a back squat was identified to result in subjects performing significantly more repetitions during one set compared to performing the exercise after a workout (Spreuwenberg, Kraemer, Spiering, Volek, Hatfield,  & Silvestre et al, 2006). The load selected was 85% of 1 repetition maximum (1RM) as this leads to increases in neural activation and peak electromyographic activity in muscles, furthermore high loads elicit increases in testosterone and human growth factor these hormones provide an ideal anabolic environment for strength gains (Tan, 1999). 1-6 repetitions were prescribed to develops maximum strength gains (Tan, 1999). A comparison of multiple and single sets found 3 sets were superior to 1, with higher strength gains (Rhea, Alva, Ball & Burkett, 2002).  During the off season the athlete has no competitions to recover from and has more free time (Beach and Earle 2008); therefore 3-6 days training will be prescribed. 2-5 minutes rest between sets and exercises was selected to ensure recovery of the neuromuscular system and to negate the effects of rising serum creatine kinase and the stress hormone cortisol (Tan, 1999). 2-3 rest days was prescribed as ‘complete recovery of maximal voluntary contraction and 1RM requires approximately three days for experienced lifters (Tan, 1999).

The annual periodization program for this athlete was implemented as a non-linear plan (NLP) as its effective in improving strength (Baker, Wilson& Carlyon,1994). the tennis season does not allow for a linearly progressive plan (Miley, Crespo& Mclnerney, 2005)

 The athlete has a minimum of a weeks recovery after each competition (Miley et al, 2005).  The athletes works at low volume, low intensity week in between the French open and Wimbledon (Miley et al, 2005).  The programme peaks the athlete progressively over each of the four grand slams, peaking for each final (Miley et al, 2005).

 Intensity is progressively increased as volume decreases and vice versa, followed by a decrease in both before competition, minimizing over training, injuries and allowing an appropriate tapering period (Pyne, Mujika&Reilly, 2009).
  The athletes program is tailored to specific requirements (Miley et al, 2005). Benchmarks were set prior to the start of the training year with continual re-assessment (Kraemer et al, 2003). Goals of the athlete are continually maintained and developed through the season and remain consistent until the annual re evaluation (Kraemer, Kkine, Triplett-Mcbride, Fry, Koziris, Ratamessi, Bauer, Voleki et al, 2003).