4-Week Block · Nov 2026

Court-Strong Training

Right shoulder: no loaded overhead pressing. Everything presses at ≤30° incline in the scapular plane, and you warm the cuff up first. Stop pressing 1–2 reps shy of failure — don’t grind.
Medial elbow (golfer’s): neutral/hammer grips, straps on all pulls, and a slow 2–3 second lowering on every rep. Don’t death-grip the handle. If it flares mid-session, cut the direct arm work first. Keep up your weekly physio.

Maintenance and joint-friendly strength for a tennis coach, built to add a little chest. Three sessions a week — press in a shoulder-safe range, pull with the elbow protected.

3×/week 45–60 min 2 Upper · 1 Lower Chest priority Shoulder + elbow aware

Session 00:00

Week