Periodized Training Program

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Tennis is an outdoor sport in Kenyatta University that has many competitions yearly. The program is designed for an athlete who is in the university team. The program is designed for the end year championships that include inter universities, national and regional championships.

Joseph is a 20 year old Kenyatta University student who has been doing cardiovascular training since the age of 16 years, in addition to strength or flexibility training. He is healthy since he has no medical problems and he is not under any medication. He also has appropriate composition of the body and is highly motivated. The designed program will be helpful in his tennis championship sport.

The total training period of the program will be the macrocycle and it will have training phases. The training phases or the mesocycles of this program will be divided into a period of four weeks or one month. The microcycles within the months will be one week each. The athlete’s individual training workout or session will represent one cycle smaller than the microcyle. From the above description, the training program of Joseph will be like the table below

Training Phases (Mesocycles) Preparatory Phase Competitive Phase Transition








  1. To acquire and improve general physical training capacity
  2. To improve the athletes biomotor abilities required for tennis (agility,coordination,balance,flexibility,endurance,power,mobility,strength and speed)
  3. To master skills

The preparatory phase will be characterized with bulk of training volume for the athlete to adapt. The phase will be divided into two phases; the General and The Specific Preparation. The main objective of the general preparatory phase of the program will be to establish high level of physical conditioning and to promote further training. The General Physical Preparedness (GPP) will be emphasized through general exercises that are unique to the tennis (aerobic endurance/general strength).

The specific preparatory sub phase will be devoted to specific movements and exercises of the tennis patterns. The training will become more specific with the training volume still high. This stage will also represent the transitional shift to the competitive season. Mastery of skills will be the focal point of the specific sub phase.

  1. General preparation

Conditioning- this phase will be to develop the required physical qualities for the high level competition. The interval work will be increasing gradually from 25-60 minutes, 3 days per week averagely. The volume and intensity patterns will be varied

Strength training-resistance training that is tennis specific will be done 2-3 days per week. Interval training will be incorporated with.............

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