Justin Russ

ATTN: College Tennis Athletes 🚨

The NCAA team tennis tournaments are in full swing right now… and for a lot of players, the next phase is already starting.

Some are making the jump to professional tennis.
Others are preparing for another summer of training, tournaments, and building toward next season.

This is usually the point where players realize:
high-level tennis requires high-level preparation.

But that doesn’t always mean hiring a full-time coach or training in one place year-round.

That’s why I built my coaching model around flexibility, customization, and accessibility.

Every program is built specifically for the athlete and delivered directly to your phone—adjusted around tournament schedules, travel, recovery, training blocks, and what your body actually needs in real time.

Strength. Speed. Movement. Durability. Conditioning.
All with a tennis-specific approach.

Whether your goal is chasing the pro tour or showing up better prepared this fall… the right training matters.

Shoot me a DM and let’s see how we can work together 📲

strengthandconditioning

Most athletes—and parents—think they’re signing up to train with a specific coach.

But what they actually experience…
is something very different.

At a certain level, that matters.

You shouldn’t be paying for one thing
and receiving something else.

Consistency in coaching isn’t a luxury.
It’s a requirement if you’re serious about improving.

Same voice.
Same standards.
Same attention to detail.

That’s where real progress comes from.

If you’re ready for training that’s actually built for you,
DM me “TRAIN”.

5 Lower Body Strength Staples for Tennis Athletes

Tennis is a one-leg-at-a-time sport.
Cutting, pushing, landing, changing direction — it all happens off one leg.

That’s why unilateral strength training matters.

It helps players:
• Build strength that actually transfers to movement on court
• Improve balance and control when changing direction
• Reduce stress on joints by keeping both sides strong and aligned

These 5 exercises show up in my programs all the time:
— DB Rear Foot Elevated Split Squat
— DB Single Leg RDL
— BB Front Rack Split Squat
— Multi-Planar Lunges
— Physio Ball Hamstring Curl (eccentric focus)

And the key for coaches and parents to understand:
There’s no one “right” version of these.

Each can be adjusted — modality, position, tempo, load, range of motion —
based on the athlete’s level, movement quality, and needs.

Simple exercises.
Done the right way, for the right athlete.

Train with purpose. Move better on court.

Group & semi-private training works… until it doesn’t.

Most players don’t plateau because they aren’t working hard enough.

They plateau because they’re doing the same training as everyone else.

Same lifts.
Same progressions.
Same plan.

That works early.

After that… it holds you back.

Because your body, your game, and your demands aren’t the same as the person next to you.

At a certain level, training needs to reflect that.

Not cookie-cutter programs.
Not group progressions.
Not guesswork.

Individual. Intentional. Built for you.

If you’re serious about your development…

Shoot me a DM, and I’ll show you what your program should actually look like.

⸻

Why is this still a thing? 🎾

Did you see the chair umpire tell Alcaraz to take off his strap in Melbourne?

It honestly baffles me. We allow players to compete in $100k luxury watches, but a low-profile activity tracker is where we draw the line? I’ve even seen umpires at the Challenger level force players to remove chest monitors mid-match.

Let’s be real: Tennis is behind the 8-ball when it comes to sports science. We talk about “workload monitoring,” but we aren’t actually measuring the match-level demands that matter.

I’ve analyzed the physiological data—practice demands don’t even come close to the intensity of a real match. If we actually care about player health and longevity, we need quantitative match data. The only way to get that? Wearable tech.

And before you jump in the comments about “illegal data transmission” for betting—if you’ve actually used this tech, you know you have to be in immediate proximity to the device to pull real-time data. A player box isn’t close enough.

It’s time for tennis to join the 21st century. 📈 What do you think—is it time to allow wearables on court, or should the “tradition” stay? 👇

Velocity Based Training with — real-time feedback, precise intensity, better power output.

It helps competitive athletes get faster and stronger and gives everyday lifters a smarter way to measure progress without guessing.

Move with intent. Train with velocity. ⚡️

On Court w/ Big A & Yara 🎾

Good tennis, great people, unreal hospitality. Thank you Saudi Arabia — and shoutout Ammar & Yara for bringing the intensity to our training sessions. 🇸🇦🔥

✈️ Priming the system before hitting the road. Strong body = explosive training = better tennis.