Training plan

Exercise Selections for one microcycle: 

Core	Assistance	Pre-hab	Flexibility	Core stability
Explosive    kickbacks with theraband	Tricep extensions on cable in lunge	External to internal shoulder rotation with dumbbell	Side bends with toning bar	Trunk rotation with barbell
Deadlift on bosu with medicine ball	Bicep curls with dumbbells	Horizontal rotation with weight plates	Abdominal stretch on fitball with barbell	Double medicine ball and bosu push up
Stiff legged deadlift	Hip raises with barbell	Wrist rotation with a tennis racket	Hamstring stretch with tubing	Double bosu plank ups
Front squat	Frontal raise with barbell	Reverse wrist curls with a barbell	Groin stretch with fitball	Bosu woodchops with weight plate
Shoulder press with exercise band	Calf raises on swiss ball	Single arm overhead throws with a medicine ball	Static tricep stretch	Russian twists on swiss ball with  medicine ball
3 point medicine ball rows with dumbbell	Chest flyes with dumbbells	5 step agility drill	Pec stretch with fitball	Side plank

Exercise Order:

Power, other core and then assistance exercises:
power exercises are greatly affected by fatigue, require a large energy expenditure and a high level of skill and concentration (Beach & Earle, 2008). 

Exercise type	Exercise	Load	Sets	Reps	Rest	Primary muscles	Rationale	Refs
Core	Deadlift on bosu with medicine ball	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Erector spinae Gluteus	Engages the posterior and anterior trunk muscles & engages the proprioceptive fibres of the ankle, knee and hip	(Stoppani,2006) (Gatz, 2009).
Core	Stiff legged deadlift	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Hamstrings Erector spinae	Lower back, glutes and hamstrings to engage	(Stoppani, 2006).
Core	Front squat	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Quads	Develop the quadriceps, glutes, hamstrings and erector spinae muscles	(Fakey, 2009).
Core	Shoulder press with exercise band	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Deltoids	Upper back, triceps and the central muscles of the shoulder girdle	(Richard, Neporent and Scholosberg, 2011)
Core	3 point medicine ball rows with dumbbell	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Trapizuis Rhomboids	Working the inner and upper back	(Nilson, 2012).
Core	Explosivekickbacks with theraband	≤85% of 1RM	3 -6	1- 6	2- 5 mins		Strengthen the muscle fibres and tendons required for rapid change of direction such as the hamstrings and groin	(Christian, 2011)
Assistance	Bicep curls with dumbbells	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Bicep brachii	Increase upper body strength essential in tennis when performing the serve	(Nilson, 2012)
Assistance	Hip raises with barbell	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Gluteus Hamstrings
Assistance	Frontal raise with barbell	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Deltoids	Significant power gains, specifically to the acceleration phase of the overloaded backhand	(Kinakin, 2009)
Assistance	Calf raises on swiss ball	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Gastroc- nemuis	Strengthen the ankles and calf which support the entire body weight through functional movement	(Christian, 2001).
Assistance	Chest flyes with dumbbells	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Pectoralis major	Maximal contraction of the pectorals strenghening these muscles produce the explosive contractions required for each tennis stroke.	(Nilson, 2012)
Assistance	Tricep extensions on cable in lunge	≤85% of 1RM	3 -6	1- 6	2- 5 mins	Triceps	Recruits the medial, lateral and long head of triceps	(Kinakin, 2009)
Flexibility	Side bends with toning bar	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Intrercostal muscles  Obliques	Stretch the muscles of the trunk and the intercostals & defines the stability of the pelvis and enables the correct upright alignment	(Kollak, 2009).
Flexibility	Abdominal stretch on fitball with barbell	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Abdominals	Reducing tension of the anterior spinal structures and the abdominals	(Alter, 2004)
Flexibility	Hamstring stretch with tubing	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Hamstrings	Improves frontal movement patterns while helping prevent injury	(Solomon and Soloman, 2005).
Flexibility	Groin stretch with fitball	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Adductors  Glutes	Improves flexibility at the adductor muscles required for rapid change of direction	(Clover, 2001)
Flexibility	Static tricep stretch	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Triceps brachii	Good for improving triceps flexibility	(Clover, 2001)
Flexibility	Pec stretch with fitball	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Pectoralis major  Pectoralis minor	Improves flexibility at the pectoralis	(Clover, 2001)
Core stability	Trunk rotation with barbell	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Transverse abdominals  Erector spinae  Obliques	Trunk, spine and hip flexibility responsible for a well balanced backhand, forehand and service shot	(McCord, 2006)
Core stability	Double medicine ball and bosu push up	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Transverse abdominus  Latissimus dorsi  Trapezuis	Strengthen upper body and abdominals while ensuring proper posture	(Milroy and Puleo, 2010).
Core stability	Double bosu plank ups	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Abdominals  Transversospinalis  group	-Develop trunk strength and lumbopelvic stability	(McConnel, 2011).
Core stability	Bosu woodchops with weight plate	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Latissimus dorsi  Obliques	Link core muscles to the shoulders and rotator cuff for a more functional pattern	(Twist and Goldenberg, 2007)
Core stability	Russian twists on swiss ball with  medicine ball	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Latissimus dorsi  Obliques  Psoas	Integrate static rotation and extension of the trunk (which naturally occurs in tennis.	(Twist and Goldenberg, 2007)
Core stability	Side plank	≤85% of 1RM	3 – 6	1 - 6	2 – 5mins	Intercostals  Obliques	Develop trunk strength and lumbopelvic stability	(McConnel, 2011).

Training Load and Repetitions:
Load (percentage of 1RM or multiple-RM): ≤ 85% of 1RM
The load for the exercises chosen was 85% of 1RM as increases in neural activation and peak electromyographic activity in muscles increases with load, furthermore loads higher than 80% 1 RM elicit increases in testosterone and human growth factor these hormones provide an ideal anabolic environment in which strength gains can occur (Tan, 1999)

Goal repetitions: 1-6

One to six repetitions with heavy loads develops maximum strength gains (Tan, 1999). 

Volume:           

Number of sets to be performed: 3-6

Multiple sets were superior to single sets for eliciting strength therefore three to six sets were prescribed (Rhea, Alva, Ball & Burkett, 2002)

Rest Periods:
Rest period between sets: 2-5 mins    
Rest period between exercises: 2-5 mins    
Two to five 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).