A few months ago, I picked up a tennis racquet for the first time in years. My daughter had just made her high school tennis team, and I saw a chance to spend more time with her, help her improve, and maybe rediscover a sport I once loved. What I didn’t expect was to be winded after two games and sore for three days after. I quickly realized that if I wanted to keep up—on the court and in life—I needed to get stronger.
So I turned to what I know best: the weight room. More specifically, the XMARK-equipped home gym I’ve built over the years.
What followed was not just a personal transformation, but a shared journey. My daughter and I both committed to getting stronger. And thanks to a well-rounded strength training routine tailored for tennis and built on XMARK equipment, we’ve both seen huge improvements in our game and recovery.
Here’s the workout plan I designed, how it works, and why it’s made all the difference.
Why Strength Training for Tennis?
Tennis is a full-body sport. It demands explosive movements, rotational power, speed, and endurance. Strength training doesn’t just build muscle—it enhances coordination, balance, and injury resilience. For both adults trying to keep up and young athletes looking to compete, strength training is the secret weapon.
When done right, it improves:
- Groundstroke power
- Serve velocity
- Court coverage
- Injury prevention
- Recovery time
Our Weekly XMARK Tennis Strength Routine
We train three days a week: Monday, Wednesday, and Friday. Each session is about 45-60 minutes and targets key movement patterns and muscle groups used in tennis. Here’s the breakdown.
Day 1 – Rotational Power & Upper Body Strength
- Landmine Rotations (XMARK Landmine Attachment): 3 sets x 10 reps each side – Builds rotational core power, crucial for forehands, backhands, and serves.
- Seated Cable Rows (XMARK Functional Trainer): 3 sets x 12 reps – Strengthens the upper back and arms for better control and endurance during rallies.
- Standing Cable Chest Press: 3 sets x 10 reps – Mimics the forward motion of a serve and improves shoulder stability.
- Overhead Dumbbell Press (XMARK Dumbbells): 3 sets x 10 reps – Reinforces shoulder strength and balance, especially for overhead shots.
- Face Pulls (XMARK Functional Trainer): 3 sets x 15 reps – Great for shoulder health and posture—both critical for avoiding injury.
Day 2 – Lower Body Power & Agility
- Goblet Squats (XMARK Kettlebell): 4 sets x 10 reps – Builds leg strength and core stability for strong, explosive footwork.
- Walking Lunges with Dumbbells: 3 sets x 20 steps – Improves unilateral leg power and balance, perfect for those quick changes of direction.
- Calf Raises: 3 sets x 15 reps – Supports quick starts, stops, and agility on court.
- Lateral Band Walks: 3 sets x 10 steps each way – Targets hip stabilizers for better side-to-side control.
Day 3 – Core & Full-Body Conditioning
- Cable Woodchoppers (XMARK Functional Trainer): 3 sets x 12 reps each side – Emphasizes dynamic core rotation—key for explosive shots and torso stability.
- Russian Twists with Kettlebell: 3 sets x 20 twists – Improves oblique strength and balance.
- Deadlifts (XMARK Barbell + Bumper Plates): 4 sets x 8 reps – Total-body strength, especially posterior chain—essential for serve power and posture.
- Farmer’s Carries (XMARK Dumbbells): 3 sets x 30 seconds walk – Develops grip strength, core, and shoulder endurance.
- Jump Rope (Conditioning Finisher): 3 rounds x 1 minute – Elevates heart rate and mimics tennis-style footwork endurance.
Results We’ve Seen
In just a few months, both my daughter and I have seen noticeable changes. Her serves are stronger. She’s moving quicker on the court. I’ve dropped body fat, built strength, and feel like I can keep up with her now (mostly!).
More importantly, the soreness we both felt early on is gone. Our bodies are better conditioned, more resilient, and quicker to recover.
This routine gave us a way to bond, to push each other, and to level up physically and mentally. And it all came from using reliable, versatile XMARK strength equipment—right in our own garage.
Why XMARK Made the Difference
There’s no substitute for having quality equipment you can trust. XMARK’s functional trainer allowed us to target a wide range of motion patterns. The landmine attachment made rotational work possible. And the kettlebells, dumbbells, and barbell setups gave us variety and progression.
Whether you’re training for tennis, golf, or just life in general—XMARK equipment makes serious results accessible at home.
You don’t need to be a pro to train like one. You just need the right plan, the right equipment, and the right motivation. For us, it started with trying to help my daughter succeed—but it became something more. A shared goal. A healthier lifestyle. A stronger bond.
If you’re looking for a way to improve your tennis game—or just move and feel better—try this routine. And if you’re building your own home gym, trust the gear that helped us get here.
XMARK delivers. We just put in the work.