Hey everyone, before we start today's episode, I wanted to let you all know about my doubles camp in Charleston, South Carolina, April 2nd to April 4th. It'll be three days of tennis with five coaches for 16 players. Working on tactics, positioning, and overall strategy to make you smarter and more efficient on the doubles court. Everyone in the camp will receive a premium gift bag as well as tickets to go watch the Charleston WTA 500 event each day after the camp is over.
My first camp, March 30th to April 1st, is already sold out with bonus subscribers, but there are currently spots available in the second camp. I'm going to put all the details for the camp in the show notes, and if you're interested in reserving your spot, you can email me or DM me on Instagram. On today's episode, we've got Justin Russ. Justin is a dynamic strength and conditioning coach who has worked with ATP and WTA pros, collegiate national champions, and adults of all ages and levels.
He helped UVA win back-to-back NCAA national championships in 2022 and 2023, and was the head of tennis performance at IMG from 2015 to 2018. On today's episode, we discuss properly warming up for your match, how to build overall athleticism, and why people don't follow through with their workout plans. So sit back, relax, and prepare to become a smarter tennis player. All right, Justin, welcome to the pod. Thanks for having me. I'm looking forward to talking shop.
I love having people like you on because this is a huge blind spot for me. Fitness, strength and conditioning. I know it's important, but it's not my area expertise. So thanks so much for coming on. A lot of my listeners are older in age. So they're probably, they're my age, 40 and over adult recreational players. And we have the performance aspect, but we also have the health aspect, right? That's probably more important.
For those players. So if they're starting out trying to stay healthy injury prevention, what should a warm up look like for an adult player before they go to practice or a tournament match? Yeah, I think I'll start by saying that population has been something that I've.
you know, gotten back into since moving down here to South Florida and working, you know, in the private sector, right? It's been some years working, working on pros, working with, you know, academies, youth and everything. And I'm getting, you know, getting involved in some more. 40 and up athletes now, and I talk to them really about the same kind of things. It's just the little things.
How to incorporate some soft tissue prep and mobility into the routine. For example, I have a client that's 47 years old. Mobility is a big priority of his. He needs it, but he also feels better when he does it. He's got a one-year-old daughter.
I say, look, man, like, you know, one year old daughter, you can keep her on the floor, you can do your floor, floor mobility and do all that, like, cool, you know, cute, like stuff with your kid. And you're both on the ground together. And you're getting, you know, getting into that.
I think for a lot of people, it's just finding ways to integrate it into their daily routine. You know, so getting in the habit of foam rolling and stretching before they either A, start their day or B, go on to the courts. I'm a big believer in soft tissue prep and mobility.
and i don't think anything needs to be done too crazy from a from a warm-up standpoint elevate the body temperature you can jog you can bike you can row perform some dynamic mobility and flexibility um in the areas that are really kind of key for tennis players like the like the lower leg and the ankle the calf the soleus
stretch the quads, making sure that we're taking care of our adductors and our groins. I post a lot of stuff about thoracic spine mobility type work. And I think that that's really important to help loosen up some of that back stiffness that we all experience as we age.
But, you know, really the long and short of this is really it's like brushing your teeth, right? Staying on top of the little things to make sure that their bodies are going to be feeling good and operating well. Most importantly, staying healthy. I've got pretty large calves. People usually will comment in a video that they think I work out a lot. I don't. They come straight from my father's genetic line. But I tend to pull my calves quite a bit.
And one thing I started doing was obviously once it got healthy, I was stretching it out. I was starting to roll out and use kind of a massage gun on it too. Number one, what does rolling out actually do for your muscles? And then number two, like when should you do it or can you do it too often?
Yeah, the second part of the question is easier to answer than the first. I think, you know, I tell my athletes, like, look, you can do this pre-activity and also post-activity. You can do this pre-activity as a way to kind of get the blood flowing and prep the tissue for what's ahead.
But you can also use it post-activity to kind of take the central nervous system down, relax, recover, and treat it almost like a longer soft tissue massage. Basically, what we're looking at doing is just applying pressure to the tissue to help to loosen and open some of that. of that fascial tissue that surrounds the muscle help to improve blood flow and that's ultimately going to help us to to feel better to feel a little bit looser more mobile there's a some acute reductions in pain
It's not going to dramatically improve your performance, but I found that it helps myself and helps my athletes to feel better. So anything like that that's so simple, it's cheap. And that's a big win. You can do it just about anywhere. They have some collapsible foam rollers that can fit directly in the tennis bags now too, which are super, super helpful.
And all of that should be, you know, supplemented with some good strength work too in the weight room, right? If you're finding that you're straining a muscle often, you should look at what we're doing from a strengthening standpoint too to help to prepare that tissue even more.
You mentioned back stiffness or tightness. I've had some of that in my career. I know a lot of my adult players have fought that. You're talking about strength and mobility. What are some areas of your body that you can strengthen or train to help you?
prevent that back getting tight or maybe eventually pulling a muscle there. Yeah. I mean, I think it'd start by saying in, in, in the training staff of Virginia and I used to have lots of conversations on, um, low back pain and acute or chronic low back pain, stuff that happens every once in a while or stuff that kind of lingers.
It's so multifactorial. And I think a lot of, you know, a lot of times the fitness industry are like, like to vilify certain groups of muscles. Oh, back pain is tight hamstrings or back pain is tight hip flexors or this, that, and the other thing. And it really is. It's multifactorial. It ultimately comes down to the individual player and the athlete. I think some general guidelines that I would have are making sure that.
Making sure that your core is strong and that you're able to brace and create tension in things like dead bugs and planks and side planks and things like that. Loaded carries, being able to stiffen the entire body so that everything here can... really protect the spine by bracing, almost like giving it a hug from the inside.
Making sure that the hips are both mobile and strong. Can you move the hips through an appropriate range of motion? Are you doing some direct hip flexure strengthening? Are your glutes working properly? spending enough time working on your posterior chain, like your hamstrings and your glutes from a strengthening standpoint. And then finally, I think something that not enough people do, I think, enough in the tennis world is...
It's just mobilizing the thoracic spine. And I think doing some side-lying thoracic spine windmills or using the TRX suspension trainer to loosen up the T-spine can really go a long way in the way that people feel and rotate and just...
kind of reducing some of those aches and pains that people experience. I want to go back to the glutes that you just mentioned, because I've been told I have very weak glutes by my, the few of the strength coaches that I know well, they said your glutes are incredibly weak.
What are some good drills? You're talking about the posterior chain. What are some good drills to strengthen your glutes specifically for tennis or just in general? Yeah. I mean, you can even, you can start something even just as basic as some body weight glute bridges.
um so you know so lying on the back making sure that your lower back stays stays down on the ground driving your hips up to extension and really you know being mindful to to activate to activate those glutes at the top range of the motion And then some of the variations of it, you can do glute bridge marches, you can do single leg glute bridges. I think that's a really great way to start for some of our advanced level people that have a certain degree of training age in the gym.
I'm a huge fan of doing back extensions. That's not necessarily the most popular exercise when it comes to tennis players because you are going to feel it in your lower back. Like, yes, there are muscles back there that are designed to work. But if you do it properly, you're really going to feel some great hamstring and glued activation.
during the concentric or up portion of of that movement romanian deadlifts are going to be great for great for glutes and then just our classic lower body strength exercises that we all do like squats and all the variations of that split squats and lunges All those are going to serve the purpose to strengthen those glutes when done properly. So when I used to recruit at Duke, and by the way, UVA used to kick our ass all the time. What years were you at UVA? I was at UVA from 2019 to 2022.
Okay, so you were part of a team that kicked my ass for one year. I left in 2020. Virginia tennis was always awesome. The guys were always in great shape. But one thing I used to look for when I was recruiting from an athlete in high school was their mentality, like the competitive spirit. and then just their overall athleticism. So what does it mean to you when I say someone is a good athlete or you're looking at a good athletic specimen, what does that mean to you?
You know, I was having a conversation with a group of friends about this, I think during my time at UVA. And it was one guy in the group that had asked a question and he was like, something to the extent, I'm paraphrasing right now, but it was something to the extent of, okay. You are going to go into an athletic contest this coming weekend. So right now it's Wednesday. On Saturday, John, you and I are going to go into this contest that is going to...
you know, be a sport of some kind, we don't know what it's going to be, which members of the team would you want to be most on your team? So for me, athleticism is, you know, being able to kind of handle any athletic challenge, even if it's unknown, regardless of what that is, but who is in the best place physically and mentally and skill-wise.
to be able to handle whatever challenge is thrown at them right can they shoot a basketball can they perform some kind of gymnastics can they dribble a soccer ball for example can they do all those things and do them
decently well for me that's a good athlete so then would you say you know a lot of kids especially early on now it's like specialization right like eight-year-olds i've had parents of eight-year-olds come to me and ask if it's too late for them like have they missed the boat is it too late for them to be great at tennis and so
They kind of want to do everything with tennis. Are you in the camp then that it's great, especially early on, but even later to do much like a ton of different activities with different balls and different areas to just build your overall coordination and athleticism? I am so far entrenched in the multi-sport exposure, multi-sport participation camp. This is a hill that I'll die on. This is something I'm really, really, really passionate about. But I think that the tennis world...
lives in the Stone Ages in a lot of ways, and in particular, the early specialization model that we have. I just don't think that there's any real benefit to a six-year-old or a seven-year-old. going all in on tennis at age sixes or seven, right? They still have a hall of puberty to develop athletic skills physically, mentally, emotionally as a person.
So why pigeonhole a kid into a sport with a very specific set of demands like tennis? We all like to pound our heads about the $10,000 rule and stuff like that. Fine. I think there's time for that, even if you specialize a little bit later. But for me, it's all about developing a wide repertoire of athletic qualities.
Can you run? Can you jump? Can you skip, hop, throw, catch? Can you do things with your feet? Is your hand-eye coordination good? Is your foot-eye coordination good? Can you climb? Can you manipulate your body in different ways? And when we think about, okay, tennis, right? I have to serve, I have to hit ground strokes, but okay, yeah, 70% of my movement is to the right or to the left, but more or less.
The movements in tennis are just the same movements being done over and over and over and over and over again, right? So if I have a kid overly specializing in tennis or early specializing in tennis, we'll say at age six, this is all they do.
These are the only set of movements that they're being exposed to. Whereas if I have a classmate of this kid that might play tennis, but also play basketball, but also play soccer, swim, maybe they do some kind of martial arts, maybe they dance or do gymnastics. How many other skills are they being exposed to? Which then kind of just relates right back to my previous definition of athlete. So I have now, you know, once I've reached maturity, 16, 17, 18.
I have one person that has done the same kind of movements their entire youth and adolescent life. And I have another person that has been exposed to all these things. Maybe they specialized in tennis at age 13, 12, right? How much more equipped to just be a better athlete to handle any challenges is this person going to be than this person? And I've done some research on this too. Early specialization has shown to...
provide an increased risk of burnout, increased injury risk because of the repetitive actions in the sport. It's been shown that it kind of turns kids off in a way and can result in just burnout and kids leaving the sport. And, you know, I think, look, I think we all know the cost of college is super expensive and we all know the financial rewards of playing professional sport.
But we have to ask ourselves, right, is does early specialization actually work in terms of providing kids with scholarship opportunities and opportunities at the pro level? And I don't necessarily think that it does. When you look at the published statistics by the NCAA, it'll show you, and this is published, I can send you a link, you can see, okay, how many high school participants of a given sport are there in the U.S.?
And then it goes into how many people play division one, division two and division three. And I think you can extrapolate this a little bit into into junior tennis as well, even though it doesn't include Europe. But the odds of going division one or playing professionally are like. Two to five percent, depending on the sport. So now it's like, OK, now I have to question the parents decision making. Is it you know, are we really setting our kid up for success?
By making the decision for them to specialize at a hyper young age, when the odds and the likelihood of them participating in Division I college or playing professionally are 2%, we'll give it 2% odds. I mean, look, if I'm gambling $100,000, am I going to gamble at $100,000 on 3% odds? Why am I going to gamble 3% odds with my kid?
I think the whole paradigm needs to shift. It's just that we're their kids. Don't we want to end this obesity crisis in America? Like, I think we should just all focus on embracing and loving physical activity. And creating a group and a cohort of, you know, solid, confident and competent movers that are going to really love and embrace healthy lifestyles throughout the lifespan.
When it comes to athleticism, you never know what you consume, at least for me, what is actually a fact and what's not. I read something that said 80% of your height is genetic. And 20% comes down to how you ate growing up, how much sleep you got, basically how much you took care of yourself. If you didn't do a good job. maybe you wouldn't maximize what you had in your genes. But one thing I hear from people about athleticism is they just go, I'm just not athletic. So...
How much of that do you think if you say, hey, this kid wants to be a great athlete, how much of that is just genetically predetermined and how much of that can we work towards to become a great athlete on the tennis court? Yeah, I mean, there's definitely a genetic component to all of it, which is why I'm 5'10 and not 6'2. My parents are short.
But I mean, there's also a reason why we see, okay, now it's kind of crazy because I'm at the age now where I see people coming in to say the NFL. And I'm like, oh my God, I remember watching that guy's dad play. Or, you know, LeBron is now playing side by side with his son, right? So to not acknowledge the cluvier genetic component here would be irresponsible, in my opinion. I don't know.
that anybody has the set percentage answers to that. But I'm a believer that athletic skills can be learned and be taught. This is why this is why we have, you know, this is why we teach certain techniques in the gym. This is why we we coach and have youth leagues. Right. This is, you know, because because athletic skills can be learned and be taught.
I mean, there's definitely a genetic component there that can't be ignored. How much value do you put if you see, for example, there are definitely tennis players that I've seen who maybe don't have much muscular definition? They would probably be classified as overweight, and yet they're playing at an extremely high level on the court. And I've heard people say, oh, well, that person's not a good athlete. And I'll say, well, like, I don't know. They're, you know, top 20 ITF internationally.
Pretty tough to be that bad of an athlete and succeed at tennis. So there's all those hidden things, right? Like understanding where you are in space, anticipating a ball. What kind of value do you put on those more hidden athletic skills? I mean. You can't ignore it. You have to acknowledge the fact that tennis is a sport that's built on precision and technique and anticipation and reaction.
Those are skills that are going to really, really help with the success of the game. I definitely think that there are differences in the men's and women's game here as well. I think on the women's side, you might be able to kind of lean on that ball striking ability a little bit more than on the men's side. But that's absolutely crucial. And I think that some of those things are things that really can't be taught. And some of these are just...
Really just natural talent. And that's something that we also don't give enough credit. Like some kids are just naturally gifted. You know, the special ones that you hear about, just the ones that are just good and talented. That's a real thing. You know, it was interesting for me at Virginia and at IMG looking at, you know, different groups of players. And if I'm leading a session outside and we're doing.
We'll say change of direction, change of direction type work where, you know, we're moving through a series of cones. Everybody kind of knows where they're supposed to go. There's no reactive component to it. But when you really watch these athletes, and I kind of challenged myself to do this, you know, at one point was, you know, you think to identify, okay, who are the athletes that played?
multiple sports growing up and who were the ones that specialized early and for me there was a very clear distinction between the two the multi-sport participants just moved crisper and smoother um we're a little bit more explosive and i think the specialized ones were a little bit slower didn't cut quite as sharply and things like that but
Yeah, you have to acknowledge the fact that, you know, things like anticipation, reaction time and just excellent elite level ball striking ability are going to play a role in the success of a tennis athlete. My wife coached golf. And so I watched like a ton of golf YouTubes. I love playing golf. And when I hear advice online, I immediately just run to her and go, oh, this seems like something that might work for me. Is this legit or is this kind of BS?
Sometimes she's like, oh, yeah, that's a good thought. And sometimes she's like, I have no idea what that person's saying. So I have an expert in my house that can kind of guide me on that. When I watch fitness stuff online, I can see a wide range of.
what people are telling me is safe to do what people are telling me is beneficial to do and then you get instagram which is like on steroids which is like dopamine hit after dopamine hit what is your take on that like you'll see a lot of things on instagram
Number one, how much of that, when you come across it, do you think is legitimate, solid advice that anyone at home could kind of take into their own program? Yeah, I mean, I think I would say that I'm a bit cynical just by nature and I'm a skeptic by nature. The reason I say that I'm cynical is because there are things about just the culture of tennis that are pretty disappointing to me that carry over into my profession, especially on social media. I think that a lot of times people...
place too much value in doing what the pros do. When we are the general population, we are not Novak Djokovic. You know, we don't necessarily need to be doing what Novak is doing just because we saw him do it on Instagram. And I think that there is an over-reliance on, you know, making and coming up with drills that too closely mirror the sport.
But something else I think is lacking in the tennis world is just critical thinking skills. You know, when's the last time we've seen a BOTU ball in play on the tennis court during a match? Or if I'm performing a drill through a ladder, but my eyes are down and I'm not really moving too quickly, where is that value going to come in? So for me, it's a lot of critical thinking.
I wish people would take a step back and think, okay, well, this is what takes place on the tennis court, which is a split step. a reaction to a visual stimulus, I'm moving at high speeds, I'm cutting at high speeds, then does this Instagram clip Does this really match up with the physiological and physical demands of the sport? Or is it just very well put together in terms of video quality?
Maybe it's edited well, maybe the subject matter, maybe it's a high level pro. So I just think that there's some critical thinking skills that are lacking in some of the Instagram world. Now, I will say that... You know, it's funny since since I've had my my page, you know, you find you find other professionals that you kind of see eye to eye with. And it's and it's been good to have a small group of guys to just kind of talk shop with.
And you look at their stuff and you're like, yeah, it's a pretty cool way of doing things. But yeah, you see some other stuff too where you're like, well, it's not really how I would go about doing it. I'd love your thoughts on this. When I was growing up, it was probably when I was about 16. I was tall early. So I was about 6'2", which I am now. And I was a very good mover. And the guy that was helping me, I did strength training off the court. A lot of explosive stuff, jumping.
Split squat jumps, I think we did, but we did a fair amount of lifting and just getting stronger. And then for movement, it was almost 100% on the court. Like my coach would just be feeding me side to sides and randomly throw in a drop shot or... I would usually be chasing a ball, basically. And...
Like, I think going on what you just said, that made it seem a little bit more realistic. It also kept me interested in it. I think if I just had to go to a track and run sprints, I actually, I know this, I would have been bored to tears. So just chasing a ball and then going, well.
damn, I do chase down drop shots randomly or a guy will shank a ball where I'm not expecting it and I'm going to have to randomly change directions. What is that percentage for you? If an adult was listening or even a junior and they want to get faster on the court. How much of that do you think should be just with maybe a coach's feeding or seeing the ball? And then how much of that movement can be done like in an isolated drill away from the tennis?
I think it needs to be both. I think the two ideas need to be merged in a way that works best for the player. to take a step back and make this picture even bigger than it is, is we need to look at the players' testing results. You know, what kind of fitness testing and assessment are we really doing for players, right?
Does this particular person have a speed issue, like getting from point A to point B in a straight line? Or do they have a change of direction issue? Do they have a footwork problem? Do they have a deceleration problem? When we can identify a player's strengths and weaknesses, and we can identify certain athletic qualities within a player, we can then diagnose, okay, well, we need to do this on court.
Or we need to do more of this in the strength and conditioning setting. But generally speaking, you know, if I'm going to look at the span of an entire week. I want to do some kind of movement and some kind of change of direction, some kind of reaction stuff in all of my lifting sessions. You know, I have a big open space I can use now. So you'll ask my athletes, all my athletes come in and we start with some kind of movement and speed.
for the first 20 minutes, whether that's something in a more closed environment where they're pushing or pulling a sled and sprinting afterwards. or something in a more open environment where they have to react to a visual and auditory stimulus and move and get somewhere. We also are going to do some stuff on court. Again, I think...
In my job, I look at the strength and conditioning world as my job kind of having a dead end. You know, I'm not going to feed balls, but I can create situations where my athlete has to split step, move, change direction. in response to a visual stimulus. And we do a lot of that stuff on court too. And most of the time I'll try to integrate that into some of my energy system development or cardio work for my tennis players.
So if someone out there is listening right now and they're inspired and they're like, oh, you know what? I'm definitely going to get in better shape. I'm going to get healthier. I'm going to fight off injuries. I'm going to get faster.
Everyone out there is different and at a different place in their journey. But let's say someone is thinking that. What is the first step or two that they need to do if they want to start committing to some type of athletic improvement plan? Go on my website and buy my program called Own the Court and Tennis Best.
No, man, I find a qualified professional really in your area. And a lot of this stuff is being done virtually. So that's some of the stuff that I do. But find a qualified professional, really identify what you want to do. Find somebody that you vibe with, someone that's going to create a sustainable routine with you. I'm all about sustainability, especially in adults.
understanding or somebody that's going to understand and you understand as well the fact that you have you know family and work and and also and also this this tennis tennis thing and Being mindful of the fact that, you know, whenever you're trying to make a change, change is not going to happen overnight and it's going to be uncomfortable.
When you have that in mind and you understand that things are not going to come easy and it's going to be a bit of a process, it makes that journey a little bit better. It makes it so you can have that understanding going in. Hey, changes. Rome wasn't built in a day, right? You talk about sustainability and a lot of people will have like a new year's resolution to do X, Y, or Z. And then by like January 15th, they're over it, right? When you talk about sustainability with the plan.
What are some things that typically derail people when they do start a new workout regime? I think doing too much too soon is one that really comes to my click. And it's so easy to do in tennis. you got to think of your day like a, like a pie. And this was really easy to identify in at UVA and the college level is when I have, when I have a pie.
I have family obligations. I have work. I have social. I have kids. I have all these things going on in my life. And now I'm adding in the gym. Now I'm adding in a personal trainer two or three times a week, right? So all that is going to add in this other stress. As we know, stress can be good or bad. But, you know, if there's no readjusting, I guess, of the other slices of pie.
It's very, very easy for the general population to just get cooked really soon. And their bodies are going to feel beat up and they're going to be tired and they might get some little acute injuries. So that'd be the biggest thing, just doing too much too soon. Or maybe wanting to keep everything the same, you know, every slice of the pie is the same size. But then you add in this other stress, right? And it messes with some things. Is there anything that you've learned?
In the past five, let's say five years, you were at UVA for a while and now you're kind of on your own. Is there anything you've learned recently that you wish you had known five years ago in terms of strength and conditioning? That's a great question. I would say that everything that I've kind of learned and figured out about tennis movement, you know, I was put in a situation a couple of years ago, probably right after I started at UVA, where an outside organization wanted me to create a...
like an education curriculum for their, for their staff. And it was in a different country. It was not domestic and COVID hit. We all had all this, all this time, but I had like, All this research saved in my computer that I hadn't really gone through yet. So really diving into some of the physical and physiological demands of tennis. Then you have to kind of, you know, identify, okay, what?
in this bulk of literature do I like? And what might I do differently? And I think there's definitely some literature out there where I'm like, okay, well, this is great for maybe 20 years ago, but I see the field differently now. And I think that's one of the many arts of coaching is being able to discern what you like and what you don't like. But then basically taking that and going into the field and watching how athletes move on the court.
So getting to where I am now, how do I integrate these concepts into a training environment and kind of create this comprehensive system that I have now in terms of when you come into my gym, we're going to do some speed and movement. We're going to do some weights. We're going to do some energy system development all in the same type of environment. So I think looking back at where I was, maybe.
Five, six years ago when I was a younger coach, maybe I looked at things in a much more fixed mindset. I think I'm open and I think my philosophy is a little bit more fluid now, which I really like. We were talking about the...
one sports specialization earlier and you said, I think tennis is in a lot of ways in the stone age. And that was one of them. Are there any other ways that stand out right away to you where you're like, Oh yeah, we're also super inefficient at this, or we are doing something that worked. in the 80s but now it's 2024 is there another stone age example you can give us yeah i still think that the tennis world is a little bit too anti-weight training
You know, I mean, if you had seen my teams at Virginia, those guys were the toughest group of people that I've ever worked with. And they hit the gym hard and they moved explosively. I think... Another example that I'll give about just tennis in general that kind of gets under my skin a little bit is just the subjectivity aspect of it. And this is something I'll never change.
But this has definitely been a challenge in my coaching career. But tennis is so subjective. And players will be like, well, I feel like I'm moving well today. Or I feel slow today. Or I feel this. And the whole sport is just based on feel. But I look at my environment where I have this kind of open architecture to create situations and environments. And when I started using some technology to make things more objective.
It's like, ah, it creates like these light bulb moments in certain athletes. And I think that that's super helpful. So I think that by creating environments, whether it be the use of technology or the use of... like a reactive stimulus to force and enforce somebody out of the subjective. I think that's a really good thing for tennis.
I love that. You mentioned it earlier, but for people listening, where can they find you, your content and your programs, all that online? The easiest way to do that all in one spot is going to be my Instagram page, which is at Coach Justin Russ. You can also find all my stuff on my website, coachjustinruss.com. But really, really excited. My assistant, Marissa, and I just launched a eight-week speed and movement program for tennis players. It's called Tennis Fast.
So I have two programs available online, all delivered via mobile app right now, which I'm super excited about. One is called Own the Court, which is a combination of weight room. you know mobility pre-gen and also energy system development that's that's eight weeks in length and then we have tennis fast which is six weeks of speed and movement done three times a week that's designed to be more of a complement to whatever you're doing fitness wise right now
So yeah, both of those can be found on my Instagram. I'm really, really proud of how those came out. That's awesome, man. Well, hey, I appreciate your time today. I appreciate you educating us. And hopefully people will go reach out online and get faster and healthier.
John, thanks so much for having me. It's been a really good conversation. And yeah, so hope to do it again soon. All right. I want to thank Justin for coming on the show today. The question that I really asked myself was why do people tend to not follow through with their workout plans?
That's me to a T. I like the visual of thinking about the pie, all your responsibilities. And if you just add five more hours of something to that pie and don't make any adjustments, you won't be able to sustain the plan. So if you're interested in starting a workout plan this winter, Look at where your time and energy are currently going and see if you can make some small adjustments to accommodate this new strength and conditioning program.
Just a reminder to email me if you're interested in attending the Charleston doubles camp. I've met so many fun and motivated players over the last 12 months running these camps, and I hope to meet some of you out there as well. Thanks again for listening. I hope you just improved attendance without even hitting a ball.