Phase 1: Gather Your Artillery / Amass Your Troops

The first phase targets hypertrophy, a relatively low intensity preparatory cycle used to add cross-sectional area to involved muscles which effects other physiological adaptations specific to maximizing the anaerobic potential of your clients' bodies, including their ability to gain strength, and forestall fatigue in the final reps of the more intense sets of the next mesocycle. Sort of like enlisting the infantry and stockpiling the arms.

Phase 2: Recruit The White Fibers

Maximal strength / power increase as a result of challenging the white, or fast twitch muscle fibers, as well as the nervous system with extremely heavy training loads. These fibers are always selectively recruited when workout intensity is high, and / or when the speed of muscular contraction is especially fast, however to innervate an even greater number of muscle fibers during training, which results in still more forceful movements, have your clients concentrate on initiating movements with the quickest contraction possible, every rep. By doing this the central nervous system (CNS) is further trained (essentially willed) to send more impulses to the working body parts, stimulating the agonists and inhibiting their antagonists. The resultant benefit is improving your clients' ability to enlist more and more muscle fibers in a coordinated dynamic, throughout the training cycle, so as to move greater weight, which in turn becomes the afterburner in their sporting engine.

Phase 3: Execute Functional Maneuvers

The third cycle is designed to potentiate this new physical capacity by incorporating reactive training in the form of plyometrics and speed movements. These movements parallel key aspects of tennis play–the service motion, groundstrokes, dashing forward, left, right and backwards–with specific action ranges, joint angle velocites and appropriate muscular contraction types and transform the previously developed maximum strength and power, successfully insinuated into your clients' bodies, directly into their ability to defend all corners of the court with enhanced speed, coordination and grace. Here your clients integrate a sophisticated neuromuscular communications system into their game that ensures rapid positioning and firing of their biggest tennis guns.

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