Competitive tennis has taught me four things that apply to any training program: to progress in phases rather than trying to work on everything at once; to build a well-balanced body to prevent injuries; to incorporate recovery into the program rather than just enduring it; and to practice technique before focusing on intensity. These principles come from competitive sports, but they apply just as much to a manager returning to the sport as they do to a ranked player.
In a nutshell
- Progress in stages: Focusing on just one type of physical quality at a time prevents you from getting exhausted without seeing results.
- A balanced body: An asymmetrical sport like tennis can create imbalances that must be actively corrected.
- Recovery is part of the plan: it's not an option we add if time allows.
- Technique comes before intensity: adding weight or speed to a poor form only reinforces the problem.
Why work in phases rather than tackling everything at once?
In a tennis player’s training, each phase focuses on a single goal: first the fundamentals (mobility, tendons, general strength), then maximum strength, followed by power and game-specific endurance. Trying to develop multiple qualities at once generally yields fewer results and causes more fatigue than working on them one after another. I apply the same principle with my clients: we don’t work on weight loss, strength, and cardio endurance at the same pace starting in the first week. We choose one priority, work on it thoroughly, and then move on to the next one.
Why is a balanced body more important than a powerful one?
Tennis puts much more strain on one side of the body than the other: the shoulder and wrist of the arm holding the racket work significantly harder than the rest. Without proper compensation, this imbalance increases the risk of overuse injuries, such as those to the shoulder or elbow. A serious fitness regimen therefore involves both strengthening the muscles that are overworked and improving the flexibility of the less-used areas, particularly the back, hips, and rotator cuffs.
Why is recovery part of training, not a break?
In a competition schedule, strength training sessions are intentionally spaced out: at least one to two recovery days between two intense sessions, to allow the body to adapt before the next workout. Skipping this step to train more often doesn’t lead to faster progress; it prevents the body from assimilating the work already done. Two sessions with adequate recovery are better than five sessions done while fatigued, even when your schedule makes it seem like you need to make up for lost time.
Why does technique always come before intensity?
A poorly executed technique, repeated at high intensity, only reinforces the flaw. This is true for a tennis serve just as much as it is for a weightlifting movement. Before increasing the load, speed, or number of repetitions, I first make sure the movement is performed correctly at low intensity. It’s slower at first, but it saves months of having to correct a bad habit that’s already set in.
How can you apply these principles without having been a top-level athlete?
These four principles don’t require a background in competition—they require structure. A 60-minute personalized assessment helps establish that structure from the start: goals, mindset, priorities—followed by a program that follows these phases rather than mixing everything together, at the pace detailed in our article on the number of sessions per week with a coach. To learn more about my background, visit the About page.
Frequently Asked Questions
Do you have to have competed at a high level to train like an athlete?
No. The principles (phases, balance, recovery, technique before intensity) apply at any level, including when resuming training after a long break.
How long does the preparation phase last?
Generally, at least six weeks per phase, to allow the body to adapt before moving on to the next goal.
Does skipping recovery really slow down your progress?
Yes. Without adequate recovery, the body cannot adapt to the training load, which can hinder progress or lead to an overuse injury.
Does this principle apply to sports other than tennis?
Yes, that's a general principle of physical conditioning. Our article on progressive overload explains how this step-by-step approach applies to strength training.
Sources
- Gymdesk, Strength & Conditioning for Competitive Tennis Athletes, 2024. https://gymdesk.com/blog/strength-conditioning-tennis-athletes
About the Author: Louis Fabre is a former tennis player (Roland Garros, NCAA Division I at Texas Tech) who holds dual master’s degrees in physical training and sports nutrition, with over 10 years of coaching experience and more than 2,000 clients.
