Train for the match, not the mirror.
Match Up is a five-day strength & conditioning program built for competitive tennis players, guided rep by rep on your phone.
Available for iPhone.
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
Day 2
SAQ
Day 3
Lift
Day 4
SAQ
Day 5
Lift
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 or kilograms for the bar — your choice. 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.
People
Find your coach and teammates
Search for coaches and teammates and follow them. Accounts are private by default, so you approve who follows you. Add a photo, name and bio, and Report or Block anyone from their profile. Your workout stats stay private unless you share them.
Coach tools
Build a workout, share it with your squad
Coaches build their own sessions — blocks, supersets and circuits, tempo and intensity percentages — and share them with followers. Athletes save a coach's shared workout straight into My Workouts.
Calendar
The plan, on the day
Schedule saved workouts on the calendar and Today shows exactly what's planned for the day.
Supplemental sessions
Voice-cued timers for the extra work
Bike intervals, a core circuit, a plate circuit and post-match mobility, each run on a timer that calls out the next interval. Voice cues mix with your music, and you can mute them anytime.
Progress
PRs, volume and consistency
Every logged set feeds your history. Track sessions completed, training hours and personal records, and look back through Workout History set by set — all of it computed from work you actually did.
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 a structured week that travels with you instead of getting abandoned the week of the draw.
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.
Get the app
Start your next block.
Match Up is on the App Store for iPhone. Download it and start training today.