Pro Secrets of Cross Training: Stage 4

Stage 4 in your training program is Preparing for Competition. The duration in Stage 4 is again three weeks. The workout frequency is two days per week.

Playing Tennis

In Stage 4, playing tennis becomes more crucial. You should play more sets and build confidence in your game. The training should be only sufficient to maintain the gains you have made and stay sharp.

Build confidence in Stage 4 by playing more sets.

Stage 4: Aerobic Day

Do the warm up exercises and the stretch and then a mile at eight to ten minutes.

Now do two sets of 20 yard sprints. Do four to six sprints at medium to high intensity in each set. Rest 20 seconds between sprints. Recover for 90 seconds between the two sets.

Do two sets of 4-6 20 yard sprints at medium to high intensity.  

Stage 4: On Court Training

In Stage 4, you will work only about 12 minutes on court. The work simulates the intervals of actual points even more closely than in stage three. This means 12-15 seconds of high intensity drills followed by 25 seconds of rest.

Do three sets of four to six on court drills. Or…