Strength & Conditioning
Workout for Pro Athletes

Workout for Pro Athletes

The workout for pro athletes consists of 5 compound free-weight exercises to improve kinetic chain efficiency and glycolytic energy pathways; it allows you to add some auxiliary exercises, such as trunk rotations, ab circuit or whatever you prefer. Since the leg workout for advanced athletes consists of compound free-weight exercise activating numerous muscle groups simultaneously...
Leg Workout for Advanced Athletes

Leg Workout for Advanced Athletes

The leg workout for advanced athletes consists of 5 compound free-weight exercises to improve kinetic chain efficiency and glycolytic energy pathways. Since the leg workout for advanced athletes consists of compound free-weight exercise activating numerous muscle groups simultaneously you can improve kinetic chain efficiency, body control and coordination. Because we want to challenge the nervous...
Core Training Workout for Beginners

Core Training Workout for Beginners

The core training workout for beginners consists of 5 strength for performance training exercises that can be used during the Skill Acquisition training phase. The goal is for the athlete to learn proper exercise execution, enhance core strength, improve energy transfer and develop glycolytic energy pathways. You can use the core training workout to prepare...
Upper Body Workout for Beginners

Upper Body Workout for Beginners

The upper body workout for beginners consists of 5 compound free-weight exercises to develop neural pathways for Olympic lifts and improve strength. Since the upper body workout for beginners consists of compound free-weight exercise activating numerous muscle groups simultaneously you can improve kinetic chain efficiency, body control and coordination. You can use the upper body...
Leg Workout for Beginners

Leg Workout for Beginners

The leg workout for beginners consists of 5 compound free-weight exercises to develop neural pathways for Olympic lifts and improve strength. Since the leg workout for beginners consists of compound free-weight exercise activating numerous muscle groups simultaneously you can improve: kinetic chain efficiency body control coordination You can use the leg workout for beginners to...
7 Key Resistance Band Training Exercises

7 Key Resistance Band Training Exercises

Resistance band training is very popular amongst tennis players because it’s inexpensive, convenient, fun and delivers results. During resistance band training you are using an elastic rubber tube, loop- or flat band to perform the various exercises. The resistance bands come in different sizes, lengths and resistance levels and hence are appropriate for all age...
How to Perform a Cable Bicep Curl

How to Perform a Cable Bicep Curl

The Cable Bicep Curl is a resistance training exercise for the upper-body, which focuses on developing strength targeting the anterior arm musculature (biceps). Cable Bicep Curl Description Take on athletic stance, extend the arm and hold the bar handle in one hand; palm facing forward. Push chest out and maintain hips in neutral position. Pull...
How to Perform an Upright Cable Row

How to Perform an Upright Cable Row

The Cable Upright Row is a resistance training exercise for beginners to improve strength of the back and shoulder musculature. Upright Cable Row Description Take on athletic stance, relax the arms and hold the bar in both hands. Push chest out and maintain hips in neutral position. Pull the bar upwards close the body up...
How to Perform Cable Shoulder Extensions

How to Perform Cable Shoulder Extensions

The Cable Shoulder Extensions is a resistance training exercise for beginners to improve strength of the back and shoulder musculature. Cable Shoulder Extensions Description Take on athletic stance and hold the bar in both hands. Flex the hips until arms are next to your ears. Extend the shoulders and pull the bar towards your knees/shins...