Pro Secrets of Cross Training: Stage 1 – Aerobic Conditioning

In the first article we presented a warmup program designed especially for tennis. Now we are ready to move
into Stage 1 of the actual training program. Training like the pros means learning to train in stages.

Stage 1 is Basic Conditioning. In this article we will outline the Stage 1 aerobic training day. The next
article will add the Stage 1 strength training day. Stage 1 is the first of 6 Stages that will take you all the way through a
competitive cycle, designed to help you peak for competition.

6 Stages of Cross Training

1. Basic Conditioning

2. Endurance and Strength

3. Power and Speed

4. Preparing for Competition

5. Competition

6. Active Rest

Stage 1 – Basic Conditioning

Start your aerobic day with a mile jog and a two minute recovery.

In Stage 1, our Basic Conditioning program prepares you to train more intensively in the stages that follow.
This progressive training produces the best results, is the most efficient, and is designed to prevent injury.

Start your aerobic day with a mile jog and a two minute recovery.

The duration of Stage 1 should be 3 weeks, working out a minimum of twice a week…