Where it Begins
The foundation for TenX Fitness is a belief that the game of tennis can be viewed as so much more than just hitting the ball back and forth across the net. Simply put, it is an art form. Using the court as his/her tapestry, the athlete paints a picture combining quickness, speed, strength, power, agility, balance, coordination and endurance. When one is able to put all these attributes together, the end result can be truly magical! We’ve all seen it, the likes of Federer running down a shot and ripping a seemingly effortless winner down the line, bringing thousands of fans to their feet.

Remember though, it’s not by accident that he is able to hit this spectacular shot at full speed. This so called "lucky" shot ultimately is the residue of design. He has been working on this painting for years and these are just some of the final touches. Most people see the shot superficially for the result it produced. If you get a little closer and look a little deeper, you just might see the process that produced the result. The explosive 1st step, the speed to get him there, the dynamic balance needed when striking the ball, and the strength and power generated throughout the swing. Do you see it? I do and it’s a masterpiece!!





What is the Reason for the Program?
Never before has the importance of movement, strength and conditioning been so evident in tennis. The game is getting faster and the athletes are getting stronger. Today, we are faced with the reality that just working on strokes and strategy isn’t enough. Almost all the top players in the world are developing comprehensive, periodized, sport specific training programs that include movement skills, strength training, anaerobic and aerobic fitness, flexibility and nutritional plans. Andre Agassi has been quoted as crediting his off court strength training as the key ingredient in his rise to the #1 ranking in 2000 and his 2001 Australian Open victory. On the WTA Tour, the Williams sisters are a shining example of the strength and power necessary to compete at the top.

What are Periodization and Specificity of Training?
Unlike most sports, tennis is unique in that there is no “off-season” to speak of. Repetitive training at high intensity, without recovery time for the muscles to rebuild, can lead to injury, lack of motivation, fatigue and decreased performance. Periodization (adjusting the load, reps, intensity at systematic intervals) adds variety to training, builds toward peak performance, and creates multiple “off-seasons” throughout the year. Specificity of training refers to developing a regimen, which taxes the body and mind in ways that mimic the sport’s physical and mental demands. The 3 primary areas we will address are STAMINA, STRENGTH and SPEED.

Through participation in TenX Fitness programs, the athlete will . . .

• develop and improve speed, agility, and balance
• understand principles of periodization training
• understand benefits of both strength and power development,
  particularly in the legs and core muscles (abs and low back)
• learn to train through reaction to both auditory and visual stimulus
• develop explosive first step using stretch-reflex response through plyometric exercises
• improve eye-hand and footwork coordination
• understand and develop elements of good movement-quiet upper body (stable and moving in horizontal, not vertical, plane), active lower body
• understand and develop essential body part relationships for balance- "nose, knees, and toes"
• understand difference between static and dynamic balance
• understand how proper hydration, nutrition, breathing, and rest can enhance performance and promote injury prevention
• understand principles of progressive overload in all areas of training
• understand differences between aerobic and anaerobic energy demands of game
• understand importance of training often neglected muscle groups (rotator cuff, low back, wrist, forearm, hip flexor/extensor, hip ab/adductor) for injury prevention
• understand importance of fitness testing and goal setting

Proper form and technique are the backbone of the program. With proper form and control, you will be more efficient and effective, effectiveness leads to results, results in turn lead to more motivation. It is my belief that victory is in the detail. Winning becomes a bi-product of training hard, knowing you have done everything in your ability to prepare, and competing with the heart of a champion.

I love this game with a passion and am thrilled to have you become a part of what I consider the most professional, energetic, and enjoyable movement and strength & conditioning programs available anywhere. See you on the court!