Power Hitting
Power Hitting develops explosive strength, rotational power, and control for dominant groundstrokes and serves. Build the force and stability needed to strike with more pace and precision.
Coach
CURVA
Focus
Power
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: Power Training
Length: 4 weeks
Frequency: 4 days per week
Structured for 4 days per week, this program integrates seamlessly with on-court training, allowing players to build power and control without affecting match performance. You can also create extra sessions each week through the CURVA app.
About the Plan
Power Hitting is a 4-week program built to enhance the physical qualities behind powerful and consistent shot-making. The focus is on developing rotational strength, explosive lower-body drive, and upper-body stability — all essential for producing controlled force through every stroke.
Using a mix of strength training, plyometric work, and core-focused rotational drills, players will increase the kinetic energy transfer from legs to racket, resulting in harder, cleaner, and more accurate shots. The program also reinforces balance and coordination to maintain power under fatigue.
By the end of the plan, players will feel more dynamic, stable, and explosive - capable of generating greater shot speed and dominating rallies with confidence.
Plan Structure
Day 1
Lower Strength - Trap Bar Deadlift
Day 2
Upper Power - Barbell Bench Press
Day 3
Rest Day (Rest)
Day 4
Overhead Power - Barbell Clean to Overhead Press
Day 5
Posterior Chain & Rotation - Barbell Romanian Deadlift
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength - Trap Bar Deadlift
Day 2
Upper Power - Barbell Bench Press
Day 3
Rest Day (Rest)
Day 4
Overhead Power - Barbell Clean to Overhead Press
Day 5
Posterior Chain & Rotation - Barbell Romanian Deadlift
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength - Trap Bar Deadlift
Day 2
Upper Power - Barbell Bench Press
Day 3
Rest Day (Rest)
Day 4
Overhead Power - Barbell Clean to Overhead Press
Day 5
Posterior Chain & Rotation - Barbell Romanian Deadlift
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength - Trap Bar Deadlift
Day 2
Upper Power - Barbell Bench Press
Day 3
Rest Day (Rest)
Day 4
Overhead Power - Barbell Clean to Overhead Press
Day 5
Posterior Chain & Rotation - Barbell Romanian Deadlift
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
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