Training Schedule Planner
Shape the week around match load, body status, and the player's current goal. Free, no signup.
Weekly Shape
Balance quality and freshness: three tennis sessions, two fitness blocks, one tactical match, and daily mobility.
Body status: Ready. Adjust intensity before the athlete is forced to adjust it for you.
Planning the week, and the block behind it
A good week is downstream of a good block. If the block has no shape — no build, no peak, no recovery — then the week is just whatever the court availability allowed, and the player arrives at the important tournament already tired.
The four phases of a block
- Build (3–4 weeks). Highest physical load, heaviest technical work, lowest competitive pressure. The time to change something in the game.
- Sharpen (2 weeks). Volume drops, intensity holds. Point play, patterns, match simulation.
- Compete (1–3 weeks). Minimum new input. Maintain, don't develop. The player should feel fresh and slightly under-worked.
- Recover (4–7 days). Genuine rest. Not "light training" — rest. This is the phase that gets skipped and the one that makes the next block possible.
What "body status" should change
Ready — run the plan. Adjust intensity before the athlete is forced to adjust it for you.
Managing soreness — keep the number of sessions, cut the volume within them. Players lose less from a shorter session than from a missed week.
Returning from injury — the schedule should be owned by the physio, not the coach, until written return-to-play criteria are met. Dates are not criteria.
Needs recovery priority — take the week. A deliberate down week costs seven days. An overuse injury costs six to twelve weeks, plus the fitness lost inside it.
Five rules that hold across almost every week
- One full day off. Not a light day — off. Adaptation happens during rest, not during work.
- Hardest physical work furthest from competition. Not the day before a match.
- Technical changes go in the build phase only. Rebuilding a serve two weeks before a national event is how players lose confidence.
- Mobility daily, briefly. Ten consistent minutes beats an hour once a week.
- Sleep is a training variable. It outperforms almost every supplement and most extra court hours. See Nutrition & Recovery.
The coordination problem
Most scheduling failures aren't planning failures — they're communication failures. The coach doesn't know what happened in the gym; the trainer doesn't know Saturday's match went three sets in the heat. Fix it with a fifteen-minute weekly check between coach, trainer, and parent. It's the cheapest intervention in this entire site.
Want the full version — a 13-week block plan with tournament selection, recovery weeks, and costs attached? That's our 90-Day Development Plan.
Related: Team Builder for who should own the plan, and when to add a fitness trainer if nobody currently owns the physical side.
General information only, not training or medical advice. Consult a qualified professional, particularly for a growing athlete or one returning from injury. See our Disclaimer.