Hi guys, Am quite unfit but have started going to the gym to improve my tennis fitness. Am doing periodization training and am currently in the "Preparation Phase" as "Complete Conditioning for Tennis" calls it. Here is my workout: Aerobic: -10 mins warm up on cross trainer level 6, medium instensity. -20 mins on treadmill (6.5 kmh for 5 mins, 8 kmh for 10 mins, 9kmh for 3 mins, 7 kmh for 2 mins) -10 mins on rower (level 7) -5 mins "cool down" on bike at medium intensity, level 4. This is followed by stretching... Then: Strength and Power: -Chest Press Machine: 15 reps, 3 sets, 20 kg -Lateral Pull Down Machine: 15 reps, 3 sets, 25 kg -Shoulder Press Machine: 15 reps, 3 sets, 10 kg -Leg Press Machine: 15 reps, 3 sets, 80 kg -Free weight Bicep curl: 12 reps, 3 sets, 4 kg -Free weight tricep: 12 reps, 3 sets, 4 kg "Floorwork": -Plank for 20 seconds (trying to build up) -30 sit-ups, 3 sets -30 Squats with dumbell, 3 sets -30 "back strengthening exercise, duno name", 3 sets Then a Wrist and Forearm program. My question is, this was designed by a gym instructor without looking at the book I got, "Complete Conditioning for Tennis by E. Paul Roetart, Todd S.Ellenbecker with USTA" There are more strength and power exercises in it such as Plyometric stepovers, lunges, calf raises, mutihip machine, and some exercises with an elastic band/tubing... Is my workout ok or is there more that needs to be added for the "Preparation Phase"? Once I enter the "Pre-competitive phase" I will be adding on-court speed drills and agility drills and stuff like that to challenge the anaerobic system aswell. Cheers for your input.