Training plan to maximize my performance in the 2025 Chinese Alumni tennis tournament

It is roughly 1 month away from the 4th Chinese alumni tennis tournament in Toronto .  I won the men’s single event tourney in both 2023 and 2024.   Those are undoubtfuly the highlights of my personal life.

This year I’d like to document my preparation plan toward this event , so I can be both comfident and comfortable walking into the tournament without regrets.

Baseline and starting point

Weight : 92kg (~7kg above of what I was hoping)

Physical condition:  medium-poor.   After two consecutive weeks of camping trip with the family, my body is exhaused .  My right wrist and right leg mustle are bothering me mildly due to mis-confort, but i won’t consider them injury (yet).  My conditioning wasn’t great either – breathing heavily after usually 30min of intense workout.

Mental condition:  decent.    I want to give my 100% effort preparing for this tournament, however I also have realistic expectation. There are lots of things can happen on the tennis court that I can’t control, and I will be peaceful for whatever outcome it pans out.

tennis rhythm :  medium .   I played three training matches this week – lost all of them and the score are not competitive.  The good news is I used the tourament at Milton 3 weeks ago as a baseline, and i ended up winning 2 matches and secured a browse medal .

My plan

• Physical/conditioning
  • Reduce at least 2kg weight by reduce caloris intake, swapping to heathier options
  • Skipping at least 3 times a week – get my agility & conditioning back
  • Various other sports to stay active and build up conditioning : swimming, water sports
  • Sleep better –
    • Target in bed by 9:30pm in bed everyday
    • 6am waking up
  • Avoid injury and illness
    • Explore options of working with a phsyio to recover
• Tennis rythem
  • 2-3 tennis matches on a weekly basis –
    • arrive 15m early on each session to do proper stretching
    • schedule more matches during the day since my scheduled tournament matches are in the afternoon
  • Use ball machine (Slinger bag) at least one time/week to train myself when coaching other family members
  • Restring my raquet 2 weeks before the tournament
• Mental
  • Active prioritize – since this (give my best effort at this tournament) is a priority, mentally i can’t take many other priorities (particuarlly with high demand in energy)
  • Securing support from family members

I am commited to update this blog at least weekly basis to hold myself accoutable to execute the plan listed above