nb/templates/4ds.md

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