OVERVIEW
Summer Comeback
Tennis · Beach volleyball · Toned body · 4 weeks to summer
28
DAYS TO SUMMER
1
CURRENT WEEK
Reactivation
0
DAY STREAK
0%
PLAN COMPLETE
PHYSICAL READINESS
Cardiovascular base45%
Muscle strength55%
Sport-specific agility35%
Jump power40%
9 months of light activity means your engine is there — just needs a fast reboot. Muscle memory from tennis and volleyball is still in your nervous system. You have enough time to feel genuinely ready by June.
4-WEEK ROADMAP
WEEK 1
Reactivation
Light loads, full range of motion. No soreness traps.
4 sessions / week
WEEK 2
Build Volume
Add reps, distance, explosive movements and sport drills.
5 sessions / week
WEEK 3
Push Intensity
Heavier loads, HIIT, full sport circuits. The hard week.
5–6 sessions / week
WEEK 4
Peak & Sharpen
Maintain intensity, reduce volume. Arrive feeling great.
5 sessions / week
WEEKLY STRUCTURE
CORE PRINCIPLES
Progressive overload
Each week adds load or reps — never the same workout twice.
Sport-first mindset
Every strength move has a direct tennis or volleyball purpose.
No skipping recovery
Thursday and Sunday protect your joints coming back from rest.
Compound over isolation
Squats beat leg extensions. Rows beat curls. More bang per minute.
Train barefoot-ready
Ankle stability for beach volleyball sand — Bosu is your friend.
Flexible scheduling
If you miss a day, shift — don't double up or push through fatigue.
WORKOUTS
Training Plan
All 4 weeks · Exercises, sets, reps, coaching notes · Tap to log
SELECT DAY
SELECT WEEK
HISTORY
Workout Log
Your training record — every completed session and checked exercise
28-DAY TRAINING CALENDAR
None
Partial
Full
COMPLETED SESSIONS
SPORT DRILLS
Tennis & Volleyball
Specific drills for your yard and home — no mat on ground for yard sessions
BODY STATS
Progress Tracker
Log weight and measurements — see how your body responds to the plan
LOG TODAY'S STATS
kg
cm
cm
cm
cm
cm
WEIGHT TREND
MEASUREMENTS LOG
NUTRITION
Fuel Your Comeback
Daily targets, meal timing, and today's macro tracker
~2000
CALORIES
Training day
130–150g
PROTEIN
Every meal
200–220g
CARBS
Reduce on rest days
60–70g
FAT
Healthy sources
TODAY'S MACRO TRACKER
WATER
0 / 8 cups
TIMING GUIDE
PRE-WORKOUT · 1–2 HRS BEFORE
- GoalFuel performance, not fullness
- Best optionsOats + banana, toast + eggs, Greek yogurt
- AvoidHigh fat, high fibre before — causes sluggishness
- Quick optionBanana + 2 boiled eggs + coffee
POST-WORKOUT · WITHIN 45 MIN
- GoalRepair muscle, replenish glycogen
- Protein25–35g — the critical window
- CarbsRice, potato, fruit — replace what you burned
- Don't skipMissing this wastes the session
SAMPLE TRAINING DAY
07:00Wake-up · 500ml water, black coffee
08:00Pre-workout · Oats with banana + 2 eggs or yogurt
09:30WORKOUT
10:30Post-workout · Protein shake or chicken + rice bowl
13:00Lunch · Large meal — protein + carbs + vegetables
16:00Snack · Fruit + nuts, or cottage cheese
19:00Dinner · Protein + vegetables + smaller carb portion
21:00Optional · Cottage cheese or Greek yogurt for overnight repair
RECOVERY
Recover Right
Your body improves between sessions — protect that time
Foam Rolling
| MUSCLE | TIME | NOTE |
|---|---|---|
| Quads | 60s each | Pause on tight spots |
| IT band | 60s each | Side of thigh, gentle |
| Glutes | 60s each | Figure-4 position |
| Upper back | 60s | Arms crossed, T-spine |
| Calves | 60s each | Critical on run days |
| Lats | 45s each | Arm overhead, roll side |
Daily Mobility Flow
- Hip flexor stretch45s each · lunge, squeeze rear glute
- Pigeon pose45s each · deep hip opener
- Doorframe chest open45s · arms at 90°
- Thoracic rotation10 each · all-fours, thread arm under
- Standing forward fold60s · gravity does the work
- Shoulder cross-body30s each · feel posterior deltoid
- Standing neck rolls1 min · slow, just release
RECOVERY SIGNALS
✓ GOOD SIGN
Mild soreness 24–36 hrs after — normal and expected from comeback training
⚠ WARNING
Soreness still severe after 48 hrs — reduce next session load by 20%
✓ GOOD SIGN
Energy stable throughout day, motivated before sessions, sleeping well
⚠ WARNING
Sharp or joint pain — stop immediately, never push through this
✓ GOOD SIGN
Performance improving week over week — weights, reps, or speed going up
⚠ WARNING
Brain fog, persistent fatigue, poor sleep — take an extra rest day, no guilt
Sleep tip: 18–20°C room temperature is optimal for deep sleep and recovery. A consistent wake time — even on rest days — is more important than consistent bedtime.
EQUIPMENT
Your Arsenal
What you have · Two gaps to fill · Nothing wasted
YOU OWN ALL OF THIS
TWO ITEMS STILL NEEDED
DUMBBELL WEIGHT GUIDE
| EXERCISE GROUP | WEIGHT RANGE | WHY |
|---|---|---|
| Goblet squats, lunges, step-ups | 12–20 kg (one DB) | Large muscle group, needs real load |
| DB rows, chest press | 8–14 kg each | Mid-range pulling and pushing |
| Shoulder press, lateral raise | 5–10 kg each | Rotator cuff is small — don't overload |
| Romanian deadlift, hip hinge | 12–18 kg each | Posterior chain, moderate load |
| Bicep curl, tricep work | 6–10 kg each | Isolation, lower load needed |
| Core weighted work | 4–8 kg | Core responds to reps more than weight |