TPP - Month 1 - Eccentric (V2)

TPP (Triphasic Power Plan - Version 2) is a 3-month, performance-focused training plan tailored to meet the physical demands of sports. By incorporating strength, power, mobility, and stability work into a 4-day split, this program develops key attributes such as lateral explosiveness, rotational power, endurance, and injury resilience.

The program follows a triphasic structure:

- Eccentric Phase (Month 1): Builds strength, control, and tendon resilience through controlled lowering.
- Isometric Phase (Month 2): Develops static strength and stability for quick reactions and court control.
- Concentric Phase (Month 3): Focuses on explosive power and speed for faster serves, quicker direction changes, and stronger strokes.
Each phase spans 4 weeks with 3 weeks of progressive loading followed by 1 week of deloading to maximize recovery and adaptation.

The 4-day split spreads volume across key movement patterns seen in sports, including lateral plyometrics, rotational core exercises, and unilateral lower-body work. Push and pull strength exercises develop stability and control, while accessory movements address imbalances and prevent injuries.

The TPP Dynamic Warmup starts each session, elevating tissue temperature, enhancing mobility, and priming the nervous system for explosive performance. Agility drills and plyometric work mimic the multi-directional demands of sports, while rotational exercises prepare the core for the mechanics of strokes and serves.

This program equips athletes with the tools to improve performance, durability, and overall physical preparedness for the court.

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Week 1

Week 2

Week 3

Week 4

TTP Dynamic Warmup

Push & Pull Power

TPP Dynamic Warmup

Lower Body Strength

Depth Drops

Vertical & Posterior

Wall Knee Drives

Pull & Lateral Core

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