Table 4.

Summer season daily training program.

Weeks	Time	Main exercise	Specific program	Intensity	Frequency
1–4	10 : 00–10 : 10	Warm-up	Dynamic stretching (upper and lower joint body)	40%–60% HRR RPE 12–14	5 times/week
	10 : 10–11 : 00	Aerobic training	Buffy test, arm walking, stairs run, shuttle run (20 m)	70%–90% HRR RPE 15–19 20–30 times/3 set Set rest: 60 s
	11 : 00–11 : 10	Rest
	11 : 10–12 : 00	Resistance training	Chest, shoulder, back, arm (biceps, triceps, and wrist), lower body and abdominal	60%–85% 1RM OMNI RES 6–8 15 times/3 set Set rest: 60 s
	12 : 00–12 : 10	Cool-down	Static stretching (upper and lower joint body)	20%–40% HRR RPE 9–11
	Free time
	15 : 00–15 : 10	Warm-up	Tennis court running (3 raps) and dynamic stretching (upper and lower joint body)	40%–60% HRR RPE 12–14
	15 : 10–16 : 00	Skill-related training	Forehand groundstroke, backhand groundstroke, and running groundstroke	70%–90% HRR RPE 15–19 20 times/3 set Set rest: 60 s
	16 : 00–16 : 10	Rest
	16 : 10–17 : 00	Skill-related training	Forehand volley, backhand volley, and jump smashing (connect/rotation)	70%–90% HRR RPE 15–19 30 times/3 set Set rest: 60 s
	17 : 00–17 : 10	Rest
	16 : 20–17 : 00	Game	Single game (1 set/6 games)	70%–90% HRR RPE 15–19
	17 : 00–17 : 10	Cool-down	Tennis court running (2 raps) and static stretching (upper and lower joint body)	20%–60% HRR RPE 10–14

HRR: heart rate reserve; RPE: rate of perceived exertion; 1RM: one-repetition maximum; RES: resistance scale of perceived exertion.