We recommend 2–3 training sessions per week, with each session taking approximately 45–60 minutes.

The program is designed to complement your tennis — not take over your life. You can adjust the number of sessions depending on how often you already play, your fitness level and your schedule.

Advantage You is a self-guided program, so you can complete it wherever and whenever works for you.

You’ll receive an easy-to-follow PDF training plan with your strength workouts and tennis sessions, allowing you to train on your own time, on the days that suit you and at your own pace.

If you’d prefer some extra support, 1:1 personal training or tennis coaching sessions with either of the Advantage You coaches can also be arranged at an additional cost.

Simply contact your coach directly to organise a session.

Yes. You can absolutely combine your strength and tennis sessions on the same day.

Ideally, allow some recovery time between the two where possible. If you’re doing them back-to-back, we generally recommend prioritising the session that matters most for your current goal.

We also provide guidance on how to structure your week so your training works with your tennis rather than against it.

No. Every exercise includes guidance and is suitable for beginners.

No. It will help you become stronger, more athletic and more resilient.

Absolutely. The program is designed to improve your tennis, not interfere with it.

Yes. The principles of strength training become even more valuable as we age, helping improve muscle mass, bone health, balance and long-term athletic performance.

Not at all.

Advantage You is designed for players of all levels — from beginners learning the game to experienced players wanting to improve their performance.

The program gives you a foundation you can progress from as your fitness, strength, skills and confidence improve.

Absolutely. You don’t need to “get fit first” before starting.

The exercises can be adapted to your current fitness and strength level, and the goal is to gradually build your capacity over time.

You start where you are and progress from there.

With consistent training, Advantage You is designed to help you:

•⁠ ⁠Get stronger and fitter

•⁠ ⁠Build endurance for longer matches

•⁠ ⁠Improve movement, speed and stability on court

•⁠ ⁠Build a stronger, more resilient body and reduce your risk of injury

•⁠ ⁠Improve your overall tennis performance

•⁠ ⁠Progress from beginner towards more advanced training

•⁠ ⁠Build confidence on court

•⁠ ⁠Support improvements in body composition

•⁠ ⁠Prepare your body for competition, if competing is your goal

Yes — and if you play that often, your off-court training becomes even more important.

Playing more tennis helps you practise and develop your tennis skills, but tennis alone doesn’t necessarily build all the physical qualities your body needs to tolerate the demands of the game.

Strength, power, stability, mobility and conditioning all contribute to how well you move, how long you can maintain your performance and how resilient your body is.

More tennis isn’t always the answer. Sometimes, what you do off the court is what allows you to perform better on it.

Optimally, yes.

We recommend completing the strength component of Advantage You in a gym where possible.

A gym provides a controlled environment for strength training, access to a variety of equipment and, importantly, plenty of opportunities to progressively increase the challenge as you become stronger.

Progression is an important part of getting results — your body needs an appropriate and gradually increasing stimulus to continue adapting.

However, we understand that not everyone has access to a gym.

That’s why the program also provides bodyweight and home-based alternatives for the exercises, which you can perform with minimal equipment or a home gym set-up.

So while the gym is our preferred option, not having a gym membership doesn’t mean you can’t start.

Yes. The strength component has deliberately been designed to be simple, practical and easy to follow.

You don’t need years of lifting experience or extensive knowledge of gym equipment.

The goal isn’t to turn you into a powerlifter — it’s to make you a stronger, fitter and more capable tennis player.

And if you’d like additional guidance with your technique, you can arrange a 1:1 personal training session with your coach at an additional cost.

No. When programmed appropriately, strength training supports many of the physical qualities tennis players need — including strength, stability, movement capacity and power.

We’re not training you simply to lift heavier weights.

We’re training your body to perform better on the court.

Life happens. You don’t need to double up or try to “make up” every missed workout. Simply continue with your program and focus on consistency over time.

Consistency beats perfection.

No. You might want to play your first competition, improve your club tennis, keep up with your opponent, feel stronger and more confident on court — or simply enjoy your tennis without feeling completely exhausted afterwards.

And if competing is your goal, Advantage You gives you a stronger physical foundation to work from as you progress.

You can. But what Advantage You gives you is structure and purpose.

Instead of collecting random tennis drills and workouts, you have a progressive plan that connects your on-court tennis training with your off-court physical preparation.

The strength and tennis components have been designed to complement each other, so you know what you’re doing, why you’re doing it and how to progress.

Six weeks is your starting point — not your finish line.

At the end of Advantage You, you’ll have the opportunity to progress to the next phase of the program and continue building your strength, fitness and tennis performance.

Or, if you’re not ready to progress yet, you can simply repeat the same program and continue working on it at your own pace.

The program is yours to keep, so you can come back to it, repeat sessions and continue improving for as long as you like.

The goal isn’t just to train for six weeks — it’s to give you a foundation you can keep building on.