Train for the match, not the mirror.
Match Up is a five-day strength & conditioning program built for competitive tennis players — programmed by strength coach Richard Sipala, and guided rep by rep on your phone.
No App Store listing yet — the beta runs through TestFlight.
5
Days a week
3
Lift days
2
SAQ days
4
Week block
The program
Five days. Three in the weight room, two on your feet.
One structured week, progressed across a four-week block. Three lift days build the strength; two SAQ days — speed, agility and quickness — turn it into movement that shows up between points.
Day 1
Lift
75 min
Day 2
SAQ
60 min
Day 3
Lift
75 min
Day 4
SAQ
60 min
Day 5
Lift
75 min
Inside a lift day
Six blocks, in order
- Warmup — mobility, core, activation
- Agility — on-court movement drill
- A — Power / Core
- B — Strength I
- C — Strength II
- D — Auxiliary
Inside an SAQ day
Warm up, prime, sprint
- Warmup — dynamic 10m
- Prep — wall switches
- Plyos — plyometrics
- Build ups — sprint builds
- On field — anaerobic work
Four-week progression
A block, not a random Tuesday
The main lifts run an undulating wave through the block, each one offset so you're never chasing heavy and high-volume on the same day. You always know where you are — and what this session is supposed to do.
Week 1
4 × 6
Week 2
8 × 3
Week 3
5 × 5
Week 4
3 × 8
Example wave for one main lift. Each lift starts at a different point in the cycle.
In the app
Built for the way players actually train.
Guided sessions
One exercise at a time
No scrolling a spreadsheet mid-set. Match Up runs the session station by station, holds the rest timer between efforts, and moves you on when it's time to work. Step away and a resume bar picks the session back up where you left it.
Real metrics
The right unit for the movement
Pounds for the bar. Inches for box jumps and broad jumps. Seconds for sprints and holds. Band colour for accessory work, and bodyweight where load isn't the point. Every exercise logs in the unit that actually means something.
Readiness
A daily check-in, not a gatekeeper
Tap your energy for the day and Match Up combines it with what you've already trained in the last 72 hours into a readiness score — Ready, Moderate or Rest Day. It's a gauge you read, not a lock on the session.
Consistency
Weekly streaks, with a freeze
Streaks count training weeks rather than perfect days — two or more sessions keeps the week alive. One freeze a week covers what travel, exams or a long tournament run takes out of your hands.
Periodization
Training that bends around your draw
Add a tournament and the weeks around it shift through Peak, Taper, Competition and Recovery phases automatically. Match week shouldn't feel like a heavy week.
Progress
PRs, volume and consistency
Every logged set feeds your history. Track sessions completed, training hours, sets per day and personal records across week, month and season — all of it computed from work you actually did.
Court skills
Every exercise is tagged to something you do on court.
Gym work stops feeling abstract when you can see what it feeds. Exercises in Match Up carry court skill tags, so the set in front of you connects to the shot, the step or the recovery it's meant to sharpen.
Who it's for
Players with a schedule to train around.
Match Up is built for competitive tennis — players whose season, draw and travel decide what a good training week can look like.
College
College players
Dual-match season, travel weekends and a team schedule that doesn't always fit your body. A structured block you can run on your own terms.
Junior
Junior competitors
Building the athletic base that decides how far the tennis goes — with structure, so hard weeks land on purpose instead of by accident.
Pro pathway
Aspiring pros
Tournament after tournament, with training that plans around the draw instead of getting abandoned the week of it.
Your account
Private, backed up, yours.
Match Up works offline first — sessions log on your phone and sync to your private account when you're back on signal. Change phones and your history comes with you.
Your training data is stored under your own account with row-level security, so no other account can read it. No ads, no data sold, no marketing trackers. Read the privacy policy.
Beta access
Get on the TestFlight.
Match Up is in beta on iPhone. Send an email with the Apple ID you use for TestFlight and you'll get an invite.