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2026-07-12



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# Functional Strength for Table Tennis (4-Day Weekly Split)
# Each set is a task.

## Day 1 — Legs (Strength) + Core (Stability)
### Warm-up tasks
- [ ] 8–10 min easy cardio
- [ ] Dynamic warm-up (hips/ankles/hamstrings) x 2–3 min
- [ ] Squat patterning x 5 reps (no load)
- [ ] Split-stance good-mornings x 6 reps/side
- [ ] Ramp sets for first compound (2 sets)

### Back Squat (strength focus)
- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 5: 5 reps @ working weight (rest 2–3 min)

### Romanian Deadlift (hamstrings)
- [ ] Set 1: 6 reps @ working weight (rest 2 min)
- [ ] Set 2: 6 reps @ working weight (rest 2 min)
- [ ] Set 3: 6 reps @ working weight (rest 2 min)
- [ ] Set 4: 6 reps @ working weight (rest 2 min)

### Walking Lunges (lateral/forward control)
- [ ] Set 1: 10 steps/leg @ controlled tempo (rest 90 sec)
- [ ] Set 2: 10 steps/leg @ controlled tempo (rest 90 sec)
- [ ] Set 3: 10 steps/leg @ controlled tempo (rest 90 sec)

### Calf Raise (ankle stiffness)
- [ ] Set 1: 10–12 reps @ controlled (rest 60–90 sec)
- [ ] Set 2: 10–12 reps @ controlled (rest 60–90 sec)
- [ ] Set 3: 10–12 reps @ controlled (rest 60–90 sec)
- [ ] Set 4: 10–12 reps @ controlled (rest 60–90 sec)

### Core — Dead Bug (anti-extension)
- [ ] Set 1: 8 reps/side (rest 45–60 sec)
- [ ] Set 2: 8 reps/side (rest 45–60 sec)
- [ ] Set 3: 8 reps/side (rest 45–60 sec)

### Core — Side Plank (anti-lateral flexion)
- [ ] Set 1: 30–45 sec/side (rest 45–60 sec)
- [ ] Set 2: 30–45 sec/side (rest 45–60 sec)
- [ ] Set 3: 30–45 sec/side (rest 45–60 sec)

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## Day 2 — Upper Push/Pull (Strength) + Shoulder Control
### Warm-up tasks
- [ ] 8–10 min row/bike
- [ ] Band pull-aparts x 15 reps
- [ ] Scap push-ups x 10 reps
- [ ] Medicine-ball / empty-hand throws (patterning) x 6 total
- [ ] Ramp sets for first press (2 sets)

### Bench Press (strength)
- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 5: 5 reps @ working weight (rest 2–3 min)

### Weighted Pull-ups (or Lat Pulldown)
- [ ] Set 1: 4–6 reps @ working weight (rest 2 min)
- [ ] Set 2: 4–6 reps @ working weight (rest 2 min)
- [ ] Set 3: 4–6 reps @ working weight (rest 2 min)
- [ ] Set 4: 4–6 reps @ working weight (rest 2 min)

### Overhead Press (shoulder strength)
- [ ] Set 1: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 2: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 3: 5 reps @ working weight (rest 2–3 min)
- [ ] Set 4: 5 reps @ working weight (rest 2–3 min)

### Chest-Supported Row (posture + power)
- [ ] Set 1: 8–10 reps @ working weight (rest 90 sec)
- [ ] Set 2: 8–10 reps @ working weight (rest 90 sec)
- [ ] Set 3: 8–10 reps @ working weight (rest 90 sec)

### Med Ball / Cable Chop (tennis/table-tennis rotation)
- [ ] Set 1: 8 reps/side (rest 60–90 sec)
- [ ] Set 2: 8 reps/side (rest 60–90 sec)
- [ ] Set 3: 8 reps/side (rest 60–90 sec)

### Core — Pallof Press (anti-rotation)
- [ ] Set 1: 10 reps/side (rest 60 sec)
- [ ] Set 2: 10 reps/side (rest 60 sec)
- [ ] Set 3: 10 reps/side (rest 60 sec)

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## Day 3 — Legs (Hypertrophy) + Lateral Movement for TT
### Warm-up tasks
- [ ] 6–8 min bike
- [ ] Lateral lunge bodyweight x 8/side
- [ ] Hip hinge to squat x 8 reps
- [ ] Ramp sets for first lift (2 sets)

### Front Squat (or Leg Press)
- [ ] Set 1: 8 reps @ working weight (rest 2 min)
- [ ] Set 2: 8 reps @ working weight (rest 2 min)
- [ ] Set 3: 8 reps @ working weight (rest 2 min)
- [ ] Set 4: 8 reps @ working weight (rest 2 min)

### Hip Thrust (glute power)
- [ ] Set 1: 8–10 reps @ working weight (rest 2 min)
- [ ] Set 2: 8–10 reps @ working weight (rest 2 min)
- [ ] Set 3: 8–10 reps @ working weight (rest 2 min)
- [ ] Set 4: 8–10 reps @ working w

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