Tennis Strength & Conditioning

Move Better. Hit Harder. Last Longer.

The S&C programme used by 1000+ competitive tennis and padel players. Improving movement, stroke quality, and resilience — in one season.

2×MSc
S&C + Exercise
Physiology
1000+
Tennis Players
Coached
7+
Years in
S&C Coaching
15
Years Playing
Competitive Tennis
Fit Check

Built for
Competitive Players

Not a generic fitness plan repackaged for racket sports. This is strength & conditioning designed from the ground up for the movement demands of tennis and padel — the accelerations, the decelerations, the repeated sprints, the rotational force production.

✓ Built for you if
+You're a competitive tennis or padel player — club, county, national, or international level
+You train or compete multiple times per week and need S&C that integrates with your on-court schedule
+You want to see direct transfer from the gym to the court — in your movement, your shots, and your durability
+You understand that physical performance is a competitive advantage and you're ready to commit to the process
+You want structured, periodised training that gives you direction and progresses with you — not random workouts
✗ Not the right fit if
You're looking for generic workout templates or a fitness app
You want to train based on how you feel each day without structure
You're not currently playing or competing in tennis or padel
You want a coach who will just tell you what you want to hear
You're not prepared to follow a plan with consistency, week after week
Athlete Voices

Trusted by
Elite Athletes

Real feedback from competitive players who trained with the system — from club level to international competition, the same evidence-based methodology, individualised for each athlete.

Mehraneh Zohourian in action on a clay court
Multiple ATF Championship titles
Full Iran U18 National Team representative
Called up to Senior National Team at age 15

"I worked with Amirhossein for four years, aiming to compete at ITF level and reach the senior national team. My biggest challenge had been finding a coach who could integrate high-level tennis training with structured strength and conditioning — and understand the psychological demands of elite competition. This approach kept me largely injury-free, with consistent body composition and full physical readiness throughout the season. Just as importantly, the environment was effective without being mentally draining; even on hard days I stayed consistent, with no unnecessary pressure. I'd strongly recommend it to anyone who wants serious performance with a sustainable, well-balanced training approach."

4 years together
Mahdi Behboodi
Current FIP World Ranking #728
Professional Padel Coach
15+ years competitive tennis experience

"I worked with Amirhossein for around two years to improve my physical preparation for competitive play. My main challenge was building muscle mass, as I have a naturally lean build. Following the program, I saw significant gains in both training performance and match play, with clear progression throughout. The sessions were highly specific to my sport — far more structured and targeted than my previous training. I'd strongly recommend him, especially to racket sport athletes — his playing experience adds a valuable dimension to his coaching."

2 years together
Sarina Akhavan
Multiple Junior Tennis Champion
Senior National Team Player
ITF Tour Competitor

"My objective was a more specialised, tennis-specific approach to strength and conditioning. The challenge was finding a coach with both a deep understanding of physical training and real insight into the demands of tennis. It quickly became clear I was working with someone who understands anatomy and performance, and has a deep understanding of tennis itself — that combination had a significant impact on my development. His own playing experience allowed for a higher level of trust, knowing he could accurately analyse my game and identify areas for improvement. I'd strongly recommend this to tennis athletes serious about structured, long-term development."

Hamed Navakhti
Multiple Junior National Champion
Double National Champion
Professional Hitting Partner

"Although my time working with Amir was short — more in a colleague setting — my goal was to improve my on-court performance. I was already aware of his expertise and wanted a more focused approach to my development, which he consistently provided. The improvements were significant and immediately noticeable — the progress was so clear that I personally reached out to share the results. The most valuable lesson I gained: performance improvements don't require excessive physical strain in every session, but a structured, intelligent approach. Whenever I'm asked about high-quality coaching, I confidently recommend him — particularly for his care in managing load and minimising injury risk."

Mehdi Rahmani
ITF Professional Player
Tennis Coach
Padel Coach

"I worked with Amirhossein for around two years, aiming to improve my tennis-specific physical performance. I saw significant improvements in footwork, speed, and endurance — my movement on court became a major strength. I felt quick, reactive, and capable of covering every ball even under high pressure. The results fully matched my objectives. Another key factor was his presence and support during competitions — he consistently understood the physical demands of match play and provided exactly what I needed to perform at my best. I'd strongly recommend him to any athlete looking to develop high-level tennis fitness."

2 years together
Helen Taheri
Multiple U10 National Champion
Multiple U12 National Champion
Competing professionally in Denmark

"I worked with Amirhossein for over two years as my tennis fitness coach. My biggest challenge had been maintaining consistency and physical strength throughout matches. Through our work, I developed significantly in strength, speed, and on-court confidence — I was able to perform more consistently and feel more prepared during competition. I'd strongly recommend him to any tennis player serious about improving their physical performance and competing at a higher level."

2+ years together
Dr. Shahin Nazarpour
Practising Neurosurgeon
Active Tennis Player

"I worked with Amirhossein to improve my body composition and overall physical condition. One of the biggest challenges is simply getting started — but once you commit, consistency follows. Throughout the process, I experienced clear improvements in respiratory capacity, overall health, and mental well-being. The training environment was professional and comfortable — effective progress without unnecessary pressure, while still leaving room to push intensity. What stood out most was the level of trust: I had full confidence in his knowledge and approach. He is one of the few coaches I would genuinely rely on. I'd strongly recommend him to anyone looking to train seriously."

Programmes

Game. Set. Match.

Three levels of commitment. One coaching system. Every tier gets the full experience — the longer you commit, the deeper we go.

Every programme includes

Personalised training dashboard & app · intake call (up to 30 min) · fully personalised programme based on your goals & assessment · weekly check-ins (4 per month) · performance report · WhatsApp & email support · 10% loyalty renewal discount.

GameThe opening exchange
$70
1-month programme
  • Weekly check-ins (4 per month)
  • Performance report
  • WhatsApp & email support
Apply Now
SetMomentum builds
$180
3-month programme · $60/month
  • Weekly check-ins (4 per month)
  • Programme updated monthly
  • Performance report
Apply Now
The 60-day performance promise
Follow the programme. If you don't feel measurably stronger, more resilient, and more powerful on court within 60 days — I'll personally review and rebuild your plan at no charge.
The Process

How It Works

Three phases. One system. Your programme is built around your sport, your body, and your real life — then adjusted every week as you progress across your programme.

Assess

We start with a detailed intake — training history, injury profile, competition calendar, how you recover, and a movement screen. For your sport I run a needs analysis: what tennis actually demands of your body. I learn how you move and where you're limited before anything is designed.

Application + Video Call

Build

Your programme is designed from scratch and mapped end to end — a chain of ~5-week cycles, each one a mission with its own focus, its reason, and a target you'll hit. Strength, power, speed and mobility, periodised to your calendar and shaped to your recovery, not someone else's ideal.

Bespoke Programming

Evolve

Your programme isn't static. Every week I review your logs and readiness, check in with you, and adjust — load, volume, exercise selection all adapt to how your body is responding and where your season takes you. Nothing without a reason.

Weekly Coaching Loop
  Assess → Build → Evolve — a weekly loop across your whole programme
Your Training System

Not a PDF.
An Experience.

Every athlete receives their programme through a custom-built interactive platform. No app downloads, no spreadsheets — just open the link and train. Your data feeds directly into every check-in I run.

Try the live demo Opens a real sample program — explore it like an athlete would. No sign-up.
Pre-Session Readiness Check
Before each session you rate your sleep, energy, soreness and stress. The session adapts to how you actually walked in — and your scores feed straight to me.
Session Checklist
Tap through exercises as you complete them. Visual progress tracking keeps you locked in through every session.
Built-In Rest Timer
Preset rest intervals per exercise. No more guessing or scrolling through your phone mid-set.
Coaching Cues
Every exercise includes embedded cues — what to focus on, what to avoid. Like having your coach in the room with you.
Weight & RPE Logging
Log your loads and perceived exertion directly inside the programme. Your data feeds into every check-in and adjustment I make.
A coach in your pocket, a path to your target.
Background

Built on Science
& Court Time

I don't just write programmes for tennis athletes — I've been one for 15 years. That lived experience shapes every decision in your training.

Amir Ardekani, tennis strength and conditioning coach
Amir ArdekaniStrength & Conditioning Coach

Education

  • MSc Strength & Conditioning — from one of the world's leading programmes in the field
  • MSc Applied Exercise Physiology — a second master's degree deepening the science behind training adaptation
  • Working toward CSCS certification
  • Ongoing CPD in motor learning, periodisation, and sport-specific conditioning

Coaching Experience

  • 7+ years as a strength & conditioning coach
  • 1000+ tennis and padel players coached across competition levels
  • Experience with Olympic-level and international athletes
  • Tennis coaching qualified — understands the sport from both sides
  • 15 years of competitive tennis playing experience

Approach

  • Evidence-based programming informed by current research — not trends
  • Ecological dynamics and constraints-led methodology
  • Periodised training aligned to competitive calendars and season demands
  • Integration of physical conditioning with on-court skill development

The Difference

  • Every programme is built from scratch — no templates, no shortcuts
  • Interactive programme delivery with session tracking built in
  • Weekly check-ins with continuous programme adjustment
  • Deload weeks, load management, and competition tapering built into the structure
Common Questions

Before You Apply

The questions athletes ask me most — before we ever speak.

Do I need access to a gym?

Ideally yes, but a home-gym setup works too. During your intake call we map out exactly what equipment you have or can get, and I build the programme around that. You don't need a fully-kitted commercial gym to get real, measurable results.

I travel for tournaments — how does that work?

Travel is built into the plan from day one. Your programme includes travel-friendly sessions that can be done with minimal equipment, plus competition-week tapering so you arrive at tournaments feeling sharp — not smashed from a heavy lifting session two days earlier.

Can I combine this with my tennis coach's programming?

Yes — and I strongly encourage it. Strength & conditioning is the layer underneath your on-court work, not a replacement for it. I'll happily coordinate load with your tennis coach if useful, so your gym and court sessions work together instead of fighting each other.

What if I get injured mid-programme?

We adapt. I've worked through hundreds of in-season niggles and injuries with athletes. Your programme gets adjusted immediately — often maintaining or even building strength in areas that aren't affected, so you come back fitter than you left.

How much time per week does it take?

Typically 2–4 sessions per week, 45–60 minutes each. The exact volume is calibrated to your on-court hours, your season phase, and how your body is responding — not a rigid template. Most athletes find it slots neatly around their existing training.

How is this different from a workout app?

An app gives you a workout. I give you a coach. Your programme is designed for your body and your competitive calendar, reviewed and adjusted by me every month, and delivered through an interactive platform where your data feeds directly into the next block of training. There's a human being on the other end of it — that's the whole point.

Get in Touch

Reach Out Directly

Have a question before applying? Send me a message — I usually reply within 24 hours.

Limited Availability

Ready to Train
With Intent?

I work with a small number of athletes at a time to ensure quality. Fill out the application and I'll be in touch within 48 hours to discuss whether we're a good fit and which programme suits you.

Apply Now
Application takes 2 minutes · No commitment until we speak
Apply Now