CPF/STRONG
Functional Strength · Block 01
Sessions 1–10 · Standard Gym
Post-Calcaneus Rebuild
Sessions 1–10 · Standard Gym
Post-Calcaneus Rebuild
// Client Program
JEANNE/
BLOCK 01
BLOCK 01
Back on the Court
Sessions
10
Focus
Functional
Duration
~50 min
Goal
Tennis
// How This Block Works
01
Bilateral Before Unilateral
We load both legs together before we load one at a time. The foot needs to relearn how to share load before it handles it alone. Single-leg work arrives in Phase 2 — earned, not assumed.
02
Slow Is Fast
Tempo and control are the load right now — not the weight on the bar. A 3-second descent builds more strength than a fast rep at double the weight, and it keeps the foot and ankle safe while they rebuild.
03
Listen to the Foot
Some days the repaired foot will feel different. Dull ache during = adjust. Sharp pain = stop. Soreness after is normal. Pain during is information. Always report what you feel — it shapes the next session.
04
Everything Connects to Tennis
Every exercise in this block has a direct translation to the court — hip stability for lateral movement, upper back for racquet prep, core for rotation, calf for push-off. This is tennis training. It just happens in the gym.
// Phase 1 — Sessions 1–4
BILATERAL LOAD + MACHINE FOUNDATION
Both feet on the ground for all lower body work. Machines where they help — they provide guided movement and confidence without balance demands. Upper body work starts immediately. Core and stability work begins here.
CPF/STRONG // SESSION 01
~45 min
First Session
Assessment + Build
// Foot note: This is session one. Everything today is about finding your baseline and getting a feel for what the foot tolerates under load. Nothing is heavy. Nothing is fast. Take your time between sets and note how the foot feels — during, and in the 24 hours after.
// Warm-Up — 10 min
Stationary bike 5 min easy
Ankle circles 10 each direction/foot
Calf raise (seated, BW) 2×15 slow
Hip circle walk (banded) 2×10 steps/dir
Arm circles + shoulder rolls 30 sec each
Lower — Bilateral, Machine-Assisted
Leg Press (Both Feet)
Primary
Feet hip-width, mid-plate. 3-second descent — slow and controlled. Press through the full foot, not just the toes. This is the first loaded bilateral push since the injury. Start light — the goal today is to find a load that feels completely comfortable, not challenging. Both feet push equally.
3 × 12
Light — RPE 5
rest 90 sec
Seated Leg Curl
Slow 3-second negative on the way down. Full extension at the start, squeeze at the top. Hamstrings are a key stabilizer for the ankle and foot — this builds the chain from the ground up. Light load, full range.
3 × 12
Light
rest 75 sec
Seated Calf Raise
Foot Loading
Full range — all the way down, pause at the bottom, press all the way up. Slow tempo. This directly loads the repaired calcaneus in a controlled, seated position. Start with just the machine weight. Note any discomfort — dull achiness is normal, sharp pain is not.
3 × 15
BW / machine only
rest 75 sec
Upper
Seated Cable Row
Chest tall, pull the handle to your lower sternum — elbows drive back to the hip. Full stretch at the front. Upper back strength powers the racquet — this is tennis work. Light load, own the range of motion first.
3 × 12
Light
rest 75 sec
DB Seated Overhead Press
Sit tall, ribs down. Press directly overhead, control the descent. Light DBs — this is shoulder health and upper trap work. Both critical for overhead racquet position and serve mechanics. Full lockout at the top.
3 × 10
Light DBs
rest 75 sec
// Core — 3 Rounds
10 Dead Bugs · :30 Seated Band Pallof Press/side
Dead bug: alternating arm–leg, lower back pressed to floor throughout. Pallof press: band at chest height, press straight out, hold 2 seconds, return. These are anti-rotation and anti-extension — exactly what the core does in tennis.
Dead bug: alternating arm–leg, lower back pressed to floor throughout. Pallof press: band at chest height, press straight out, hold 2 seconds, return. These are anti-rotation and anti-extension — exactly what the core does in tennis.
Session intent: This session has one job — find out how the foot responds to load in a controlled gym environment. Nothing heavy, nothing fast. Pay attention to how the foot feels during the calf raise and leg press specifically. The 24 hours after this session are as important as the session itself — note any swelling, sharp pain, or significant soreness and report it before Session 2.
CPF/STRONG // SESSION 02
~48 min
Load Steps Up
Rotation Intro
// Warm-Up — 8 min
Stationary bike 5 min easy
Ankle ABC's (trace alphabet) 1× each foot
Standing hip circle 10 each dir
Banded clamshell 2×15/side
Lower — Bilateral
Goblet Squat (Box Target)
Primary
Hold a light DB at the chest. Squat to a box or bench — touch and go, don't sit. Feet shoulder-width, toes slightly out. 3-second descent, drive through both heels on the way up. The box gives a depth target and removes the fear of going too deep too soon. This is a full squat pattern under control.
3 × 10
Light DB
rest 90 sec
Leg Press (Both Feet)
Step up slightly from Session 1 if the foot felt good afterward. Same 3-second descent. This time aim for a load where the last 2–3 reps feel like moderate effort — not just a warmup, but never a grind. Foot should feel stable throughout.
3 × 12
Light-mod
rest 90 sec
Standing Calf Raise (Bilateral)
Foot Loading
Both feet on a step or flat ground. Rise all the way up, lower all the way down — full range. 2-second hold at the top. This is more challenging than the seated version because it's standing weight-bearing. Start with bodyweight only. Both heels load equally.
3 × 12
BW
rest 75 sec
Upper + Rotation
Lat Pulldown
Shoulder-width grip. Pull to the upper chest — not behind the neck. Lean back slightly, initiate with the lats not the biceps. Think about driving elbows down toward hips. Full extension at the top. Vertical pulling — critical for overhead reach and serve position.
3 × 12
Light-mod
rest 75 sec
Cable Woodchop (High to Low)
Cable set high, stand side-on. Pull diagonally across the body from shoulder height to opposite hip. This is the exact rotation pattern of a tennis forehand and backhand — the gym version. Keep the core braced throughout, rotate from the hips not just the arms. Light weight, control the movement fully in both directions.
3 × 10/side
Light
rest 60 sec
DB Lateral Raise
Lead with the elbow. Raise to shoulder height only. 2-second lowering phase — that's where the medial delt gets trained. Shoulder stability for racquet position and overhead reach. Keep it light.
3 × 12
Light DBs
rest 60 sec
// Core — 3 Rounds
:30 Plank · 10 Seated Med Ball Rotation/side
Plank: hips level, rib cage down — no sagging. Med ball rotation: seated on the floor or on a bench, feet down, rotate and touch the ball to the floor each side. Slow and controlled. Core rotation under control is the foundation of every tennis stroke.
Plank: hips level, rib cage down — no sagging. Med ball rotation: seated on the floor or on a bench, feet down, rotate and touch the ball to the floor each side. Slow and controlled. Core rotation under control is the foundation of every tennis stroke.
Session intent: First standing bilateral calf raise is the key new stimulus today — the foot is bearing full load in a standing position. The goblet squat to box introduces the squat pattern. The cable woodchop is the first rotation work — directly tied to tennis mechanics. Keep everything comfortable and controlled.
CPF/STRONG // SESSION 03
~50 min
RDL Intro
Hip Abductor
// Warm-Up — 8 min
Stationary bike 5 min
Hip 90/90 stretch 60 sec/side
Banded lateral walk 2×15 steps/dir
Glute bridge hold 2×15 sec
Lower — Bilateral
DB Romanian Deadlift
Primary
First hinge pattern of the block. Hold DBs at the sides. Hinge from the hip — push the hips back, soft knee, proud chest. Lower until you feel a hamstring stretch, then drive the hips forward to stand. 3-second descent. This is one of the most important movement patterns for tennis — it trains the hip hinge that powers every groundstroke. Keep the load very light to start.
3 × 10
Light DBs
rest 90 sec
Hip Abductor Machine
Slow out, controlled in — don't let the weight slam back. This is glute medius work — the muscle responsible for lateral stability every time you push off for a wide ball. Critical for the repaired foot: strong hip abductors reduce demand on the ankle. Full range throughout.
3 × 15
Light-mod
rest 60 sec
Glute Bridge (Feet Flat, Bilateral)
Feet flat on the floor, hip-width apart. Drive the hips up, squeeze the glutes at the top for 2 seconds. Lower slowly. No weight yet — own the movement and the glute activation first. Both feet pressing equally. This directly trains hip extension — the power source for every tennis stroke.
3 × 15
BW — 2s squeeze
rest 60 sec
Standing Calf Raise (Bilateral, Weighted)
Foot Loading
Step up from Session 2 — add light load if Session 2 felt comfortable. Hold DBs at the sides or use a machine. Full range, 2-second hold at the top. The calcaneus is a load-bearing structure — progressive weight-bearing calf work is exactly what rebuilds confidence and bone resilience.
3 × 12
Light DBs or machine
rest 75 sec
Upper
Seated Cable Row
Step up slightly from Session 1. Full stretch at the front, pull elbows to hips. Posture stays tall — don't round into the pull.
3 × 12
Light-mod
rest 75 sec
Banded External Rotation
Elbow at 90°, pinned at the side. Rotate out slowly, return slowly. Shoulder external rotation is the single most important upper body movement for tennis health — it protects the rotator cuff and powers ball speed. Light band, high reps, full range. Don't rush this one.
3 × 20/side
Light band
rest 60 sec
// Core + Balance — 3 Rounds
:30 Plank · 10 Standing Hip Abduction (banded) · :20 Single-Leg Stance (repaired foot)
The single-leg stance is the first proprioception work for the repaired foot — hold near a wall or machine for safety. Eyes open, flat foot, 20 seconds. This is balance retraining. It's harder than it sounds and more important than it looks.
The single-leg stance is the first proprioception work for the repaired foot — hold near a wall or machine for safety. Eyes open, flat foot, 20 seconds. This is balance retraining. It's harder than it sounds and more important than it looks.
Session intent: The RDL introduces the hinge pattern — critical for tennis and for posterior chain rebuilding. The single-leg stance at the end is the first proprioception work for the repaired foot. Standing near a wall is completely fine — the goal is to feel the foot working, not to perform a balance test. Note how stable it feels vs. the other foot.
CPF/STRONG // SESSION 04
~48 min
Bench Intro
Tennis Rotation
// Warm-Up — 8 min
Stationary bike 5 min
Banded pull-apart 3×15
Shoulder circles 10 fwd / 10 back
Thoracic rotation (seated) 10/side
Push
Chest Press Machine
Primary
Machine provides a guided path — good for learning the press pattern before moving to free weights. Controlled descent, full press. Chest, anterior delt, and triceps. This translates directly to the racquet arm in serving and overhead shots. Keep the load comfortable — form is everything here.
3 × 12
Light-mod
rest 90 sec
DB Seated Overhead Press
Sit tall, ribs down. Step up from Session 1. Press directly overhead, slow descent. Both arms press simultaneously. Shoulder stability and overhead strength — the serve position lives here.
3 × 10
Light DBs — step up
rest 75 sec
Pull
Lat Pulldown
Step up slightly from Session 2. Pull to the upper chest, full extension at the top. The lats stabilize the shoulder blade during every racquet swing — this builds the foundation of that stability.
3 × 12
Light-mod
rest 75 sec
Cable Face Pull
Cable at face height. Pull to the face — external rotation at the end of the rep, thumbs behind the ears, elbows high. This is the most important exercise for long-term shoulder health in a tennis player. Light band or cable, high reps, never rush it.
3 × 15
Light
rest 60 sec
Rotation + Core
Cable Woodchop (Low to High)
Cable set low. Pull diagonally from hip to opposite shoulder. This is the upswing of a two-handed backhand — or the follow-through of a forehand. Both directions. Rotate from the hips, keep the core braced. Step up slightly from Session 2's high-to-low version — same muscles, different angle.
3 × 10/side
Light
rest 60 sec
Banded External Rotation
Same as Session 3. Elbow pinned at 90°, rotate out slowly. These are in every session from here on — shoulder health is non-negotiable for a tennis player who wants to be on the court for another decade.
3 × 20/side
Light band
rest 60 sec
// Core — 3 Rounds
10 Dead Bugs · :30 Single-Leg Stance (repaired foot) · 10 Pallof Press/side
Single-leg stance: push to :30 this session. Near a wall or machine for safety — reach out and touch it if needed, but try to hold without contact. Pallof press: cable at chest height, resist the rotation. All three are anti-rotation and proprioception — the core of tennis athleticism.
Single-leg stance: push to :30 this session. Near a wall or machine for safety — reach out and touch it if needed, but try to hold without contact. Pallof press: cable at chest height, resist the rotation. All three are anti-rotation and proprioception — the core of tennis athleticism.
Session intent: First dedicated upper push/pull session. Chest press machine introduces pressing safely. Both woodchop directions are now in the program — high-to-low and low-to-high — covering the full rotation arc of a tennis stroke. Single-leg stance time increases to :30. Log how the foot feels standing on it for that duration.
// Phase 2 — Sessions 5–7
LOAD INCREASE + SINGLE-LEG INTRODUCTION
Loads step up across all movements. Single-leg work arrives — carefully, with support where needed. Balance and proprioception work progresses. Tennis-specific movement patterns deepen.
CPF/STRONG // SESSION 05
~50 min
Phase 2 Start
Single-Leg Arrives
// Warm-Up — 8 min
Stationary bike 5 min
Hip 90/90 stretch 60 sec/side
Banded lateral walk 2×12 steps/dir
Glute bridge 2×15 BW
Lower — Bilateral Load Steps Up
Goblet Squat
Primary
No box target this time — full depth on your own. Hold a DB at the chest. 3-second descent. Drive through both heels. Load steps up from Session 2. Full squat pattern under load — this is where the legs start to actually work. Both feet equally planted throughout.
3 × 12
Mod DB — step up
rest 90 sec
Leg Press (Both Feet)
Step up from Session 2. Load should feel like moderate effort on the last 3 reps of each set — not easy, not a grind. 3-second descent. Foot feels stable and even throughout. Add a set — 4 sets this session.
4 × 12
Mod — step up
rest 90 sec
DB Romanian Deadlift
Step up from Session 3. Same 3-second descent. Hamstring stretch drives the range — go until you feel it, then drive the hips forward to stand. Load steps up slightly. The hinge is becoming familiar now — let it feel natural.
3 × 10
Mod DBs — step up
rest 90 sec
Single-Leg Introduction — With Support
Supported Single-Leg Calf Raise
Foot Loading
Stand near a wall or machine — one hand lightly touching for balance only. Rise on the repaired foot only. Full range, 2-second hold at the top. 8 reps to start — this is the first time the repaired calcaneus takes full body weight through the calf raise. This is a milestone. Take it seriously, take it slowly, and stop if anything feels sharp.
2 × 8
BW — supported
rest 90 sec
Step-Up (Low Box, Both Feet)
Low box or step — 4–6 inches. Step up with the repaired foot first, bring the other foot up, then step down repaired foot first. Drive through the heel, stand tall at the top. The repaired foot loads on the way up and controls on the way down. Start with bodyweight only — the step-up begins the single-leg loading progression.
3 × 8/leg
BW
rest 75 sec
// Balance + Core — 3 Rounds
:35 Single-Leg Stance (repaired foot) · :30 Plank · 10 Seated Med Ball Rotation/side
Single-leg stance time increases to :35. Try without touching the wall for the first 20 seconds, then touch if needed. The target is to own :35 completely unassisted by the end of this phase.
Single-leg stance time increases to :35. Try without touching the wall for the first 20 seconds, then touch if needed. The target is to own :35 completely unassisted by the end of this phase.
Session intent: Two milestones this session — the supported single-leg calf raise on the repaired foot, and the step-up. Both are the first times the repaired foot takes significant single-leg load. Monitor how the foot feels in the 24 hours after. If the calf raise caused any sharpness, report it before Session 6 and we'll adjust. Soreness in the calf is expected and normal.
CPF/STRONG // SESSION 06
~48 min
Load Steps Up
DB Bench Intro
// Warm-Up — 8 min
Stationary bike 5 min
Banded pull-apart 3×15
Arm circles 10 fwd / 10 back
Thoracic rotation (seated) 10/side
Push — Load Increases
DB Bench Press
Primary
Moving from the chest press machine to dumbbells — free weights demand more stability and are more transferable. Light DBs to start. Controlled 2-second descent, press evenly. Feet flat on the floor throughout. If the DBs feel unstable at first, start even lighter — the machine was training, this is applying it. Don't bounce the DBs off the chest.
3 × 10
Light DBs
rest 90 sec
DB Seated Overhead Press
Step up from Session 4. Sit tall, ribs down, press directly overhead. Control the descent. Shoulder endurance builds over sessions — this is the third time you've done this movement and it should start to feel more natural.
3 × 10
Mod DBs — step up
rest 75 sec
Pull — Load Increases
Seated Cable Row
Step up from Session 3. Pull elbows to hips, tall chest. Add a set — 4 sets this session. Upper back strength is the foundation of racquet control and injury prevention. Drive this volume up over the block.
4 × 12
Mod — step up
rest 75 sec
DB Bent-Over Row
One hand and knee on a bench, other hand holds a DB. Row the elbow straight back to the hip — not flared. Full stretch at the bottom. This unilateral row trains each side independently and builds the upper back volume the body needs for tennis. Both sides equally.
3 × 12/side
Mod DB
rest 75 sec
Cable Face Pull
Same as Session 4 — step up the load slightly. Thumbs behind the ears, elbows high. Shoulder health maintenance in every session.
3 × 15
Light-mod
rest 60 sec
Banded External Rotation
Every session. Elbow pinned, rotate out slowly. Step up to a slightly heavier band if the light band feels easy across all reps.
3 × 20/side
Light-mod band
rest 60 sec
// Rotation + Core — 3 Rounds
10 Cable Woodchop each direction · :30 Plank
Both woodchop directions in the same session — high-to-low and low-to-high. Rotate from the hips. This is the full tennis stroke arc. Plank hold: :30, hips level.
Both woodchop directions in the same session — high-to-low and low-to-high. Rotate from the hips. This is the full tennis stroke arc. Plank hold: :30, hips level.
Session intent: Transition from chest press machine to DB bench press — a meaningful step toward functional pressing. The bent-over row is new and builds independent arm strength. Cable row adds a set. All loads step up. This is where the upper body program starts to feel like real training.
CPF/STRONG // SESSION 07
~50 min
Step-Up Load Bump
Lateral Pattern
// Warm-Up — 8 min
Stationary bike 5 min
Banded clamshell 2×15/side
Banded lateral walk 2×15 steps/dir
Single-leg calf raise warm-up 2×5 BW supported
Lower — Single-Leg Progression
DB Step-Up (Medium Box)
Primary
Step up from the low box in Session 5 to a medium height — 8–10 inches. Add light DBs held at the sides. Repaired foot leads on the way up, repaired foot controls on the way down. Drive through the heel, stand tall at the top. This is now a loaded single-leg movement on the repaired foot. Take it seriously.
3 × 10/leg
Light DBs
rest 90 sec
Lateral Step-Over (Low Hurdle or Line)
Step laterally over a low hurdle or a line on the floor. Slow and controlled — this is the lateral push-off and landing pattern of tennis footwork. The repaired foot will both push off and land here. Start with a very low target and go slowly. This is the most tennis-specific movement in the program so far.
3 × 8/dir
BW — controlled
rest 75 sec
Single-Leg Calf Raise (Repaired Foot, Less Supported)
Foot Loading
Same as Session 5 — push to 3 sets of 10 reps, and try to reduce your support to fingertips only on the wall or machine. Full range, 2-second hold at the top. You're building the foundation of the push-off that powers every step on the court.
3 × 10
BW — minimal support
rest 90 sec
Hip Abductor Machine
Step up from Session 3. Add a set — 4 sets. Slow and controlled. The lateral hip strength built here directly supports the lateral movement demands of tennis and protects the repaired foot from overload.
4 × 15
Mod — step up
rest 60 sec
Glute Bridge (Weighted)
Add a light plate or DB across the hips. Same 2-second squeeze at the top. The hip extension power here is the same hip extension that drives every groundstroke. Step up from bodyweight.
3 × 15
Light plate/DB
rest 60 sec
// Balance + Core — 3 Rounds
:40 Single-Leg Stance (repaired foot, unassisted) · :30 Plank · 10 Med Ball Rotation/side
Target :40 unassisted this session. If you need the wall, use it — but aim to need it less. The balance retraining is happening whether it feels dramatic or not.
Target :40 unassisted this session. If you need the wall, use it — but aim to need it less. The balance retraining is happening whether it feels dramatic or not.
Session intent: The lateral step-over is the most tennis-specific movement you've done yet — it replicates the push-off and landing pattern of court movement. The step-up gets a box height and load increase. Single-leg calf raise pushes to 3×10 with minimal support. This session is a significant step in returning to athletic movement.
// Phase 3 — Sessions 8–10
STRENGTH BUILD + COURT-READY PATTERNS
Loads increase meaningfully. Single-leg work is now the norm. Movement patterns become more athletic. The program starts to look like training, not rehabilitation. The foot is handling real load — build on it.
CPF/STRONG // SESSION 08
~52 min
Phase 3 Start
Lunge Pattern
// Warm-Up — 8 min
Stationary bike 5 min
Hip circle walk 2×15 steps/dir
Goblet squat (light) 2×8
Single-leg calf raise warm-up 2×6 BW
Primary Lower
Goblet Squat
Primary
Load steps up from Session 5. Full depth, 3-second descent. 4 sets this session. Drive through both heels — feel both feet equally loaded throughout. By now this movement should feel familiar. Own the depth and the tempo before worrying about the load.
4 × 12
Mod-heavy DB
rest 90 sec
Reverse Lunge (DB, Controlled)
Step back — not forward. The reverse lunge puts less demand on the front knee and less impact on the landing foot than a forward lunge. Repaired foot stays planted as the front foot. Step back with the other foot, lower the back knee toward the floor, drive back up through the front heel. 3-second descent. No load at first — bodyweight only to find the pattern.
3 × 8/leg
BW — slow
rest 90 sec
DB Romanian Deadlift
Step up from Session 5. Load increases. Same 3-second descent. Hamstring stretch is still the priority — not how much weight you're holding. Drive the hips forward to lockout, squeeze the glutes.
3 × 10
Mod DBs — step up
rest 90 sec
Single-Leg Calf Raise (Repaired Foot, Unassisted)
Foot Loading
Target: 3 sets of 12, unassisted. Fingertips available on the wall for safety only — not for support. If you can do 12 clean reps without touching, that's the goal. The calcaneus is handling full single-leg body weight through the calf here. This is a major milestone in the rebuild.
3 × 12
BW — unassisted
rest 90 sec
// Balance + Core — 3 Rounds
:45 Single-Leg Stance (repaired foot, unassisted) · :35 Plank · 12 Pallof Press/side
:45 single-leg stance unassisted is the target. This is now athletic balance work, not just rehab. Own it.
:45 single-leg stance unassisted is the target. This is now athletic balance work, not just rehab. Own it.
Session intent: The reverse lunge is the first true lunge pattern — specifically chosen over forward lunge to protect the front foot. Goblet squat gets heavier and adds a set. Single-leg calf raise targets unassisted 3×12. By this session the foot should be tolerating real load without significant issue. If anything has changed, report it.
CPF/STRONG // SESSION 09
~50 min
Load Steps Up
Full Upper Volume
// Warm-Up — 8 min
Stationary bike 5 min
Banded pull-apart 3×15
Shoulder circles + thoracic rotation 10 each
DB overhead press (light) 1×10
Push — Load Increases
DB Bench Press
Primary
Step up from Session 6. Add a set — 4 sets this session. Controlled 2-second descent. The DB press is becoming the primary push movement — own it. If the load feels comfortable for all 10 reps on the last set, it's time to step up next session.
4 × 10
Mod DBs — step up
rest 90 sec
DB Seated Overhead Press
Step up from Session 6. 4 sets this session. Full lockout, control the descent. Overhead strength is the ceiling of your tennis serve — keep building it.
4 × 10
Mod DBs — step up
rest 75 sec
Pull — Load Increases
Seated Cable Row
Step up from Session 6 — 4 sets, heavier load. Elbows to hips, tall chest. This is your fourth time on the cable row — the movement should feel efficient now. Drive the load up.
4 × 12
Mod-heavy — step up
rest 75 sec
Lat Pulldown
Step up from Session 4. Add a set — 4 sets. Full extension at the top, pull to the upper chest. The vertical pull is the overhead stability foundation for tennis. Build it consistently.
4 × 12
Mod — step up
rest 75 sec
Cable Face Pull
Every session. Step up the load slightly from Session 6. Thumbs behind the ears, elbows high. Non-negotiable shoulder health work.
3 × 15
Mod
rest 60 sec
Banded External Rotation
Every session, every block. Step up the band resistance from Session 6.
3 × 20/side
Mod band
rest 60 sec
// Rotation + Core — 3 Rounds
12 Cable Woodchop each direction (step up) · :35 Plank · 12 Pallof Press/side
Woodchop load steps up from Session 6. Both directions, same session. The rotation power that drives a tennis stroke is built rep by rep in this finisher.
Woodchop load steps up from Session 6. Both directions, same session. The rotation power that drives a tennis stroke is built rep by rep in this finisher.
Session intent: Full upper body volume session — bench, overhead press, cable row, and lat pulldown all add sets and/or load. Woodchop load steps up. This session should feel like a real strength training session, not a warm-up. The upper body is ahead of the lower body in this block — that's intentional while the foot continues to rebuild.
CPF/STRONG // SESSION 10
~52 min
Block Closer
Baseline Test
// Warm-Up — 8 min
Stationary bike 5 min
Hip 90/90 stretch 60 sec/side
Banded lateral walk 2×15/dir
Arm circles + banded pull-apart 2×15
Lower — Block Closer
Goblet Squat
Primary
Heaviest comfortable load of the block. 4 sets, full depth, 3-second descent. This is your block closer for the squat — note the load and how it feels. Block 2 starts from this number.
4 × 12
Block peak load
rest 90 sec
Reverse Lunge (Light DB)
Add light DBs from Session 8's bodyweight version. Same controlled descent. The repaired foot stays planted as the front foot. This is the first loaded lunge on the repaired foot — treat it carefully. 3-second descent.
3 × 8/leg
Light DBs
rest 90 sec
Single-Leg Calf Raise (Repaired Foot, Unassisted + Light Load)
Foot Loading
Block closer for the calf raise. If Session 8's unassisted 3×12 felt solid, add a very light DB in the opposite hand for counterbalance — just a 5# DB. Or hold a 5# plate. Full range, 2-second hold at the top. 3 sets of 12. This is how far the foot has come in 10 sessions.
3 × 12
BW or + 5# DB
rest 90 sec
Lateral Step-Over (Higher Hurdle)
Step up from Session 7 — slightly higher target, same controlled tempo. Lateral push-off and landing pattern. Both directions. The court movement foundation is being built here, one rep at a time.
3 × 10/dir
BW — controlled
rest 75 sec
Upper — Block Closer
DB Bench Press
Peak load of the block — 4 sets. Note the load for Block 2.
4 × 10
Block peak load
rest 90 sec
Seated Cable Row
Peak load of the block — 4 sets. Note the load for Block 2.
4 × 12
Block peak load
rest 75 sec
Cable Face Pull
Every session, every block. Never skip this one.
3 × 15
Mod
rest 60 sec
Banded External Rotation
Every session, every block. Block closer.
3 × 20/side
Mod band
rest 60 sec
// Block Closer — Rotation + Balance
12 Cable Woodchop each direction · :50 Single-Leg Stance (repaired foot) · :35 Plank
The :50 single-leg stance is the block closer for balance work. Where you started (:20 supported in S3) versus where you are now is the measurement of this block. Log how it feels — stable, shaky, confident, tentative. That's the data for Block 2.
The :50 single-leg stance is the block closer for balance work. Where you started (:20 supported in S3) versus where you are now is the measurement of this block. Log how it feels — stable, shaky, confident, tentative. That's the data for Block 2.
Session intent: Block 01 closer. Take note of every load across every movement — bench, goblet squat, cable row, calf raise — because those are the starting points for Block 2. The first loaded reverse lunge is a milestone. The :50 single-leg stance closes the balance progression. Ten sessions ago you were finding out what the foot could tolerate. Today you're training.
// From Caleb
This block has one purpose: rebuild the foundation so the tennis court feels like home again. That's it. Not max strength, not speed, not performance testing. Just the patient, consistent work of building a body that can move confidently on a court — and a foot that can trust itself under load.
Every exercise in this program is connected to what happens on the court. The hip abductor machine is lateral push-off stability. The cable woodchop is your groundstroke rotation. The face pull is your shoulder health over the next ten years of playing. The single-leg calf raise is every split step and push-off you'll make. Nothing here is arbitrary.
The calf raise progression is the most important thing to monitor in this block. Session 1 starts seated with bodyweight. By Session 10, the target is 3 sets of 12 single-leg reps, unassisted, possibly with a small load. That progression — if the foot tolerates it and the quality is high — is a significant rehabilitation milestone. Never rush it. Never add load if there's any sharpness.
Soreness is expected. Pain is information. Muscle soreness after sessions is normal and healthy — that's the body adapting. Any sharp pain in or around the heel, any new swelling, or pain that worsens through a session are all signals to stop and report. Dull achiness in the calf the day after a calf raise session is likely just DOMS — that's fine.
Block 2 starts wherever Block 1 ends, honestly. Log the loads from Session 10. Write down how the foot felt across the block. Note the single-leg stance time you actually achieved. That data is the foundation. The court is waiting.
Where you are right now is exactly where you're supposed to be. Build from here.
CPF/STRONG