BLUE GUY ATHLETICS
PERSONAL TRAINING PLAN
TENNIS
4 weeks · 2 sessions a week · intermediate
Built around: Durability 41
Prepared for: you
Test yourself, get your scores, then follow a plan built for your sport and your week.
Start my plan
Not one of our ten? Your plan is written for your sport, using exercises picked for what it demands.
Answer seven quick questions, or measure yourself first with the assessment and let your scores build your plan.
Your sport, your age, your level, what you are training for, how many sessions you can make, how many weeks, and anything to work around. About two minutes.
A short set of measured tests you do at home or on court. Each one scores against the ten physical aspects, so your plan starts from numbers instead of a guess.
Everyone answers the same seven questions. The assessment is an extra step before them, so your plan starts from measured numbers.
A printed-quality training manual with your name on it; every week, every session, every drill drawn out. Yours to keep, on your phone or stuck on the fridge.
One page, built from your own results. Every aspect scored out of 100 and ranked against athletes of your age, sport and level, with the one holding you back marked.
Physical score
Your limiter
You produce more force than you can absorb. Everything else stays capped until this moves.
After week 1
Scores update when you pass the test at the end of each week.
Nothing is left to a name you have to look up. Each drill is illustrated, with sets, reps and rest already decided.
Sets, reps and rest are written on every drill. No maths, no guessing.
No box? No bar? Every drill lists an alternative you can actually do.
Your results decide the length. You choose how many sessions fit into each week.
For athletes already scoring well who need one gap closed.
Enough to move two or three aspects and hold them.
Used when several aspects sit below your level's range.
Two, three, four or five sessions a week. The work is spread across the days you chose.
Each week ends with a completion test. Pass it and your bars, percentages and physical score update before the next week unlocks.
A baseliner and a serve-volleyer don't need the same legs.
How long you've trained matters more than how old you are.
Full gym, one band, or a wall and a floor. Drills swap to match.
Two to five sessions. Nothing gets cut, it gets redistributed.
Old knees, sore shoulders, a bad ankle; the plan works around them.
Off-season builds. In-season keeps your legs for the weekend.
Your read across every physical aspect we measure.
The single aspect capping the other nine.
Chosen by your results, not by a package you picked.
With sets, reps, rest and an equipment-free alternative.
Two-minute corrections you can do without leaving the house.
One at the end of every week, so progress is measured, not felt.
Every exercise in here was written and drawn by hand, one at a time. No stock photos, no scraped routines, no exercise you cannot picture.
Plans are built around your sport and your age. For under-18s the guidance never mentions cutting weight, and it never tells anyone to train through pain.
Your assessment, your plan and every week you unlock. Cancel any time from your account.
Your sport, your age, your level and the sessions you can actually make.
2 to 5 sessions a week; you choose both.
Never guess at a movement. Every exercise has its own guided drawing.
Each week ends with a challenge and a number to chase before the next unlocks.
Written for you by name; how to attack a session, and how to recover from it.
Ask anything about your plan, your form or a session that went badly. A reply in less than an hour, any time of day.
Mark sessions off on your phone, pick up on your laptop. Save it as a PDF.
per year; save $79. That is 47% off, or over five months free — just $7.42 a month.
Limited time
Go yearlyWho writes them
Every plan is developed and written through the combined expertise of sports science professionals, high-performance coaches and elite players.
This is general training guidance, not medical advice. If something hurts, stop and speak to a doctor or physiotherapist.
